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As a fitness and weight loss expert there is one question that I get asked more than any other question.
“So what should I do to lose 15 pounds?”
I can’t tell you how many times I have heard that question from people anxiously waiting to hear the “magic” answer…
…I guess that’s my curse, and probably the curse of all top personal trainers. How do I answer such a loaded question, especially when the person across from me is waiting for me to tell them to take the magic pill that will burn fat while they sleep.
That magic pill doesn’t exist, and if it did I have no doubt that it would cause so many undesired side-effects that it would be quickly pulled off the shelves – but not before doing significant damage.
Well, in the past I would go into a long (and detailed) process of educating the person in front of me. Educating them on the truth about permanent weight loss. In fact, sometimes I would probably give them more information than they could handle at one time.
So what I did is I created a manual. Here you can discover part of what I now share with everyone seeking to quickly and permanently lose their unsightly fat.
You will find the highlights below: To request the full manual call 416.705.0385 or fill in the contact form
Did You Know...Successful weight loss includes the combination of three factors:
1. Strength Training: Motivate Your Metabolism
2. Nutrition: Calories In, Calories Out & Healthy Eating...Keep it Simple!
3. Cardiovascular Training: Make it Part of Your Routine
"Live the healthy lifestyle you've always dreamed about"... Here are some tried & true "how to" tips you can start today!
Strength Training: Motivate Your Metabolism
-Resistance Training is essential in maintaining an ideal body composition (toned/firm, strong body vs. flabby, weak body). For optimal health Men will have a body fat % of 5-15%, and Women have 10-25%.
-Excess fat leads to increased toxins in your body, increased issues with hormones and increased risk for a number of negative health related conditions(such as breast cancer & diabetes).
-Muscle burns calories while at rest & yes even while you sleep! It helps to elevate your metabolism and thus assists with weight loss. If you want to burn fat...make sure you encorporate resistance training into your routine!
-As you lose fat, you lose inches!! Developing even a small amount of muscle while give you the physique that you desire!
-Functional Training is BEST! A variety of exercises that encorporate movements performed in everyday life are a great way to target the core muscles (abdominals, back, glutes etc such as the squat). They help prevent injury in every day life and burn a heck of a lot of calories! With added resistance you will continue to develop that fat frying muscle!
-Functional training allows for great variety in your training program (Variety. Another HUGELY important factor in the success of your weight loss program.) Equipment for functional training, just to name a few, may include: kettle bells, dumbells, resistance bands, medicine balls, stability balls, wobble boards, balance disks, agility ladders and cables.
To request the full manual call 416.705.0385 or fill in the contact form
Nutrition: Calories In, Calories out & Healthy Eating ... Keep it Simple
-Water is Vital. Keeping yourself hydrated assists your organs with the metabolism (burning) of fat! It will not only keep your energy levels elevated it is a low calorie, low sugar way to hydrate, hydrate, hydrate!
-Fibre is Key. It is recommended that adults intake 25-35 grams of fibre per day. This aids in proper digestion and will help keep you satiated/full. When you think fibre, think veggies, giving you all the benefits without the added carbohydrate load.
-Eat healthy fats (mono and polyunsaturated fats). They are important for your cardiovascular health and can be found in olive oil, wild salmon, walnuts & almonds (nuts) and omega 3 fortified eggs. Avoid foods containing trans-fats. *Research published in the Journal of Nutrition shows nuts are associated with a lower body mass index.
-Variety. Eat a wide variety of fresh fruits and vegetables to ensure the intake of innumerable nutrients. (Avoid processed/boxed/bagged foods as they lack nutrients, and often include harmful chemicals).
-Fruits and vegetables are low calorie options -when eaten fresh with out added creamy/sugary dressings/sauces- and are a great source of fibre. Eat more servings of vegetables than fruit if you are concerned regarding your sugar intake.
-Calories. Though Calroies in vs. Calroies out is not the end all and be all of weight loss, it is still a very important component. Be aware of your calorie intake and use a food log to keep track of your choices. Use a calorie counting tool such as www.calorieking.com to find out how many calories you may be intaking on a daily basis.
-Simply put; by Michael Pollan the author of "Food Rules", The 7-Rule diet is as follows: "Eat food. Not too much. Mostly Plants" ...add "Drink Water" to the list for a 9-rule version. When you get caught up in the lastest fads and trends it can lead to confusion, frustration and exhaustion. Keep it simple!
To request the full manual call 416.705.0385 or fill in the contact form
Cardiovascular Training: Make It Part of Your Routine
-Find an activity you love and get moving! 30-60 minutes per day of moderate to vigorous activity.
-We recommend interval training for best results; allowing you the best of both worlds with the optimal utilization of fat and calories.
-Cardio alone is NOT the best approach. Though cardiovascular training (such as walking, running, biking) is important for your heart and general health, a lack of balance with a solid resistance/strength training will have a negative affect on your metabolism! Having a healthy amount of muscle is important for your bodies protection, your quality of life and your bodies ability to BURN FAT...too much cardio can actually cause you to lose this valuable muscle mass.
-Circuit Training. It is another excellent way to incorporate calorie and fat frying amunition. It is a combination of cardio training and resistance training. Choose a variety of equipment and exercises and get your heart and muscles pumping while burn excess calories, fat and strengthen and tone your entire body! (Note: Performing the same circuit exercises day after day will not yield the results you are looking for...this ultimately leads to the dreaded plateau. Variety pops up again!)
To request the full manual call 416.705.0385 or fill in the contact form
Put these tips to use and lose up to 5lbs a week. Our clients are doing it; so can you!!
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Looking for a Mississauga Personal Trainer or Oakville Personal Trainer to help you develop a fat loss or fitness program? 416.705.0385
Take A Wellness Quiz
Wellness Quizzes are provided as a fun and educational tool to gain insite into your current state of wellness.
- First, decide "why" you want to do strength training
- Get professional help when needed
- Start slowly, progress wisely
- Strength/Resistance Train 2-4x/week, depending on your goals.
- Warm up, stretch and breathe deeply
- Know "good pain" from "bad pain"
- Complete at least 8-10 exercises per session
- Allow 48 hours for recovery
- Variety in all of your Programs are Key!
This is your chance to change your life. Contact A Personal Trainer Specialist today for your personalized weight loss program! Call 416. 705. 0315, email: info@destinywellness.ca, Contact Form
