Tips for Quick Weight Loss

 

The following tips are just a few ways to shed pounds within a few weeks. However, following these tips alone is not enough to maintain a healthy lifestyle. In addition to these tips,  you must exercise regularly. Consistent healthy eating, decreased daily calorie intake, and daily exercise will certainly help you to lose body fat, decrease your overall body weight, and firm up your muscles. When exercising, be sure to incorporate all components of physical fitness into your workout. Not only will these components of physical fitness help you to lose weight, they will help you to get through your daily activities without being exhausted at the end of the day.

Weight loss

  1. Portion Control – Try eating 5-6 smaller meals throughout the day. This may help to keep your metabolism higher. Three large meals in a day can be higher in calories and can be more difficult for your body to burn these calories up.
  2. Do not starve yourself – Your body can actually hold on to fat and go into “starvation mode”.
  3. Eat food slowly – This can have the effect of making you feel satisfied sooner, helping to consume less food and fewer calories.
  4. Reduce your intake of refined sugar and refined flour products – Substitute these with whole grain and multi-grain products.
  5. Limit use of sauces, dressings, and creams – Always ask for it “on the side”.
  6. Do not go grocery shopping when hungry – People tend to buy junkie snacks and unhealthy foods when they are wanting to eat.
  7. Avoid eating fried foods – Instead of frying foods when cooking, try to bake, broil, or grill.
  8. Try to cook without adding butter, margarine, or oils – These can add a lot of unwanted calories.
  9. Always start the day with a healthy breakfast that includes complex carbohydrates and lean protein Breakfast will boost your metabolism and keep your energy high and hunger low throughout the day.
  10. If trying to loose weight/body fat, try reducing your caloric intake by 500 kcal per day – 3,500 kcal equals one pound of fat. So if you cut out 500 kcal every day for 7 days, you can loose one pound in one week.
  11. Keeping a food diary can help to reduce your weight – Keeping track of calorie consumption has been proven to be effective in weight reduction and loss of body fat.
  12. Have a support group – Talk to close friends and family about your plans for losing weight. They will be there for you!
  13. Water is best – Avoid soft drinks and juice. These are high in calories and sugar. Your body is approximately 80% water. Drink up.
  14. Alcohol contains a lot of empty calories and interferes with proper physiological functions of the body. Drink alcohol in moderation or preferably cut it out until you reach your goal.
  15. A positive lifestyle change rather than a crash diet is most successful in losing weight. Exercise, healthy eating, and motivation will help you reach your goals.

My Top 5 Ways to Be Healthier

 

My top five ways for being a healthier person:

  1. Stay hydrated by drinking plenty of water. Especially for those of you that work-out regularly and exercise outside during these hot summer months. Water helps your skin stay youthful and keeps the nutrients flowing throughout your body. I drink a minimum of ten 8 oz. glasses of water a day.
  2. Be physically active everyday for at least 60 minutes. Exercise, walking, running outside with your kids, gardening, even golf. These activities have been proven to help keep your heart strong and release stress. My favorite physical activity is High Intensity Circuit Training and running around my backyard with my sons, Max and Will.Vacation 2014 245
  3. Eat the recommended amount of vegetables and fruit every day. These are high in vitamins, minerals, and fiber. Fruits and vegetables will certainly help to keep your energy levels high throughout the day. My favorite veggies are broccoli, spinach, and brussel sprouts. My favorite fruits are bananas and any type of berries.
  4. Get your sleep! Most Americans are not getting the recommended amount of sleep, which is 7-8 hours a day.  A good night’s sleep helps to energize your body for the next day, helps the body to repair and regrow cells, and helps to keep your immune system strong. My work day starts at 5:45 a.m. every week day. Therefore, I wake up at 4:40 a.m. Getting to bed by 9:00 p.m is essential for me to get enough sleep (7.5 hrs) to make it through a long day of training 8-10 clients.
  5. Have a happy and positive attitude. Negative stress can have a very negative effect on our bodies. Stress can actually increase the risk of heart attacks and cancers. At the end of the day, reflect on your life and think about all the joys you encounter. For me, my joys are: my two sons, my beautiful wife Stacie, our wonderful families and friends, my fun and loyal clients, sharing my knowledge of fitness and exercise, and a big glass of wine!

These are my top five ways for being a healhier person. What are yours?

Food

5 Secrets to Weight Loss

 

People are always looking for easy fixes and fast results when it comes to losing weight. It seeems like every other month there’s a new fad diet that the news is reporting on: fat-free, sugar-free, low-carb, high-protein, gluten-free, juicing, gabbage soup, low-calorie, and the list goes on and on. I’m sure that if you’re reading this article, you’ve tried at least one of these diets. Sure, diets may work for a period of time. However, these are quick fix remedies to weight loss. Most likely, individuals doing these diets will stay on them for a few weeks, lose a few pounds, go back to eating poorly, and gain the weight back plus a few extra pounds. People are not learning the proper way to eat healthy and exercise daily in order to keep the weight off. Behavior modification is most important when wanting to lose weight, maintain healthy eating habits, and living a healthy lifestyle for the rest of your life.

Of course, it’s easy for me to give you the advice. The most diffficult part is to implement this advice into your life and change your current behaviors. There are several actions that need to take place in order for you to live a healthy life, lose weight, keep the weight off, and stay physically active. I have provided Weight Control Guidelines on our website. These Guidelines will help you to stay on track when trying to lose weight. These are not secrets to weight loss. This is information that most of you already know, however, you may not be implementing in your life.

The following list includes the most important guidelines to follow when trying to lose weight. Please remember, these are not quick weight-loss solutions. These are guidelines you should be following all the time for the rest of your life. When on the journey of losing weight, you should keep in mind that the weight should come off slowly. I recommend losing 1 to 2 pounds per week. Studies have shown that people that lose 1 to 2 pounds per week tend to keep that weight off permanently. Studies also show that people that go on crash diets lose weight, then go off the diet, and gain that weight back plus an extra 3 to 5 pounds. This is due to not changing their eating behaviors permenantly.

  1. Reduce your intake of processed food and refined sugars. Examples of these include: white bread, pasta, white rice, fast food such as McDonald’s, Panera Bread, and Taco Bell, cookies, cakes, snack foods such as pretzels, chips, and soda pop. These food products tend to be high in calories, trans fats, and sugar. Substitute these foods with whole grain and multi-grain products and increase your intake of a variety of vegetables.
  2. Portion control. Eat 6 small meals a day rather than 3 large meals a day. This will help to keep your metabolism higher. Three large meals a day can be higher in calories and makes it more difficult for your body to burn these calories up. Six small meals a day will keep your energy levels higher, keep you feeling less hungry, and will help you to reduce your caloric intake.
  3. Eat lean protein with every meal. Protein plays an important role in the development of muscle, hair, and nails. Studies have also shown that protein helps to keep people more satisfied and less hungry later in the day.
  4. When trying to lose weight/body fat, reduce your daily caloric intake by 500 calories. 3,500 calories equals one pound of fat. So if you can cut out 500 calories every day for 7 days, you can lose one pound in one week. This sticks with the recommendation of losing 1 to 2 pounds per week in order to keep that weight off for the rest of your life. One way of reducing your caloric intake is to cut out carbs such as pasta, breads, and rice at dinner time. Replace these with a variety of vegetables. Do not completely cut out complex carbohydrates from your diet. Complex carbohydrates are the body’s number one source for energy. You need these “good” carbs early in the day in order to perform your daily routine such as going to work or school, running the kids around town, and EXERCISE!
  5. Drink water throughout the day. Avoid soft drinks, soda pop, and juices. These are high in calories and sugar. Our bodies are 80% water. Water is important for healthy skin, proper physiological functions of the body, and, of course, keeping you hydrated for your workouts.

These 5 important guidelines are just a few of several tips that you should be following when it comes to proper daily nutrition. Please click here to learn more important nutritional information. Combining these weight control guidelines with daily physical activity and exercise will certainly help you to reduce your body weight and body fat. I understand that changing behavior is a very difficult thing to do. So start off slow. Try changing one thing in your eating habits. Accomplish that for 6 weeks and then add on another. Remember, these are lifestyle changes that will stay with you for the rest of your life. These changes will not only help you to lose weight but may help to decrease illnesses and diseases and prolong your life.

 

Are You Getting Enough Exercise?

 

The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.

The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.

caloric-expenditure

Change Your Workout with Interval Training

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Is your training becoming boring doing the same old routine day after day? Not seeing any changes in your body or your fitness level? Then you are ready to make some changes in your work-out routine. Interval training is one of the best ways to add high intensity into the same old training routine. If it’s good enough for elite athletes worldwide, then it should be good enough for the average person just trying to stay healthy.

What is interval training?
Interval training is simply alternating bursts of moderate to high intense activity with intervals of lighter activity.

For example, walking can be changed into interval training. If you’re in good shape, you can incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. If you’re walking outdoors, you could walk faster between mailboxes, trees or other landmarks.

What can interval training do for me?
If you’re a beginner, intermediate, or advanced exerciser, interval training will help you change your regular exercise program and make you more fit. Here are some benefits of interval training:
  • More calories will be burned. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • Your aerobic capacity will improve. As your cardiovascular fitness improves, you’ll be able to exercise longer and with more intensity.
  • You won’t be bored. Turning up your intensity in short intervals can add variety to your exercise routine.
  • No special equipment is needed. You can simply modify your current routine.

Benefits of Aerobic Exercise

 

Aerobic conditioning, also called cardiorespiratory or cardiovascular fitness, is a good measure of the heart’s ability to pump oxygenated blood throughout the muscles. Oxygenated blood carries the nutrients the body needs to function effectively. A healthy heart can pump great volumes of oxygenated blood with each beat and will have a high level of cardiovascular fitness.

Heart disease is directly associated with the cardiorespiratory and cardiovascular systems. One of the primary signs of heart and lung diseases include becoming winded with mild exertion. Individuals with heart or lung disease often become fatigued when performing day to day tasks that most of us take for granted. Aerobic exercise can help increase the body’s utilization of oxygenated blood pumping throughout the body, thus making our bodies stronger and more efficient performing everyday activities.

Aerobic exercise can be as simple as walking or taking the stairs up to your office, or can be as strenuous as running a marathon or participating in a triathlon. The key point is to be healthy enough to do the activities you want to do.

Cardiovascular exercise should be done at least 3 days per week for minimal positive aerobic enhancement and reduction of body fat stores. For maximum results, intermediate and advanced trainees should be doing 5-6 days of cardiovascular conditioning per week, for a minimum of 30 minutes and not more than 60 minutes. Exercise modes include any activity (walking, jogging, inline skating, swimming, biking, etc.) that will get your heart rate up into your target heart rate zone.

Benefits Of Aerobic Conditioning:

  1. Improves blood pressure
  2. Decreases risk of developing colon cancer
  3. Reduced insulin needs
  4. Decreases risk of cardiovascular disease
  5. Lower mortality rates at all ages from all diseases
  6. Decreases serum triglycerides
  7. Helps to reduce body fat
  8. Increases HDLs (the good cholesterol)
  9. Improved glucose tolerance
  10. Decreases LDLs (the bad cholesterol)
  11. Enhances performance of work and recreational activities
  12. Relieves symptoms of depression and anxiety