Post by YourTrainerRob on Oct 30, 2013 18:45:16 GMT
Weight loss; everybody wants it and everyone is looking for the quickest and easiest way to do it. Being a former fitness consultant for a local gym, I would sit across from numerous prospective fitness members who shared the common goal of “I want to lose weight.”
So what does losing weight entail? For most, lose weight means extreme calorie cutting, skipping meals, and performing enormous amounts of cardio. So does this work? Yes, this equation will work; however, following this course of action will risk losing muscle, risk having hanging skin and flab, and risk becoming malnourished.
Many people go to extremes to lose weight. I have seen individuals eat one meal a day to lose weight. I have heard of individuals drinking shakes all day to lose weight. I have even heard of someone eating only water and crackers for months to lose weight. Really? Although these individuals may have been somewhat successful in their quest, they lost significant amounts of lean muscle, had hanging skin and flab in the belly and arms; and have hit a huge wall physically due to being malnourished.
So, is losing weight truly the answer for someone who wants to look trim, slender, tone, and fit? I suggest losing fat. Losing fat can give your body dynamic symmetry and a trim look and a tight and tone feel. When you torch bodily fat, you do not have to jeopardize muscle; rather you maintain the muscle, build leaner muscle, and target the areas of fat that you want to see no more. Those spare tires, muffin tops, pot bellies, and rolls can disappear and a hard body can be revealed. If a hard body (beach body) is what you want, then losing fat can give you just that. Building muscle and losing fat alters your body composition to so that you look healthy, sexy, and slim. As you lose the fat, you will also notice the scale changing as well.
Effective exercise and nutrition is the key to losing fat. Your workouts can involve resistance training and high intensity body weight exercises, and medium-short, but intense cardio. Interval training and circuit training is also great for fat loss.
I myself am taking the fat loss approach to my workouts. In fact, I would like to share with you the workout I did this morning. Perform each exercise for a minute with no rest between exercises. Once you have performed every exercise, rest for one minute, then repeat. Perform this three times.
Battle Ropes
Kettle bell Squat Press (each arm for 30 seconds)
Kettle bell Swings
Pushups
Squats
Stationary Lunges (each leg for 60 seconds)
Planks
Crunches
Here are five nutrition tips for eating for fat loss:
1.Don’t miss a meal. Missing meals does more harm than good. As you progress in your workouts, your metabolism will increase, and your body will be burning around the clock. So rather than missing a meal, only for your body to steal nutrients from your hard earned muscles, feed it the proper fuel it needs to continue burning. (In the Scott’s lawn guy voice) Feed your muscles, feed it.
2.Drink adequate Water. Water should be your ideal, if not only, source of fluid. Your body, especially your muscles, needs water. Adequate water keeps your muscles full and lean; therefore making your entire body look lean.
3.Consume adequate protein. Whether you are a vegetarian, vegan, or meat lover, ensure you are giving your body sufficient protein. It’s the building block of developing and repairing muscles after a workout and also throughout the day.
4.Make sure you are receiving your nutrients. Vegetables and fruit, nuts, and other foods sources are of high importance to ensure your body receives all of its required vitamins and minerals. If you are lacking in essential vitamins and minerals, you could be undoing everything you have been building. If you don’t think you are receiving proper vitamins and minerals, seek guidance from your physician or dietitian. He or she can provide necessary vitamins to support your body and your quest.
5.Make your post workout meal important. Other than breakfast, your post workout meal may be your most important workout of the day. It is important that you replenish your body after an effective workout with proper rehydration, electrolytes, protein, and nutrients. I recommend consuming a post workout meal within 30 minute of completion of your workout. Feed your body the best, so that it can build stronger, leaner, and trim physique.
So what does losing weight entail? For most, lose weight means extreme calorie cutting, skipping meals, and performing enormous amounts of cardio. So does this work? Yes, this equation will work; however, following this course of action will risk losing muscle, risk having hanging skin and flab, and risk becoming malnourished.
Many people go to extremes to lose weight. I have seen individuals eat one meal a day to lose weight. I have heard of individuals drinking shakes all day to lose weight. I have even heard of someone eating only water and crackers for months to lose weight. Really? Although these individuals may have been somewhat successful in their quest, they lost significant amounts of lean muscle, had hanging skin and flab in the belly and arms; and have hit a huge wall physically due to being malnourished.
So, is losing weight truly the answer for someone who wants to look trim, slender, tone, and fit? I suggest losing fat. Losing fat can give your body dynamic symmetry and a trim look and a tight and tone feel. When you torch bodily fat, you do not have to jeopardize muscle; rather you maintain the muscle, build leaner muscle, and target the areas of fat that you want to see no more. Those spare tires, muffin tops, pot bellies, and rolls can disappear and a hard body can be revealed. If a hard body (beach body) is what you want, then losing fat can give you just that. Building muscle and losing fat alters your body composition to so that you look healthy, sexy, and slim. As you lose the fat, you will also notice the scale changing as well.
Effective exercise and nutrition is the key to losing fat. Your workouts can involve resistance training and high intensity body weight exercises, and medium-short, but intense cardio. Interval training and circuit training is also great for fat loss.
I myself am taking the fat loss approach to my workouts. In fact, I would like to share with you the workout I did this morning. Perform each exercise for a minute with no rest between exercises. Once you have performed every exercise, rest for one minute, then repeat. Perform this three times.
Battle Ropes
Kettle bell Squat Press (each arm for 30 seconds)
Kettle bell Swings
Pushups
Squats
Stationary Lunges (each leg for 60 seconds)
Planks
Crunches
Here are five nutrition tips for eating for fat loss:
1.Don’t miss a meal. Missing meals does more harm than good. As you progress in your workouts, your metabolism will increase, and your body will be burning around the clock. So rather than missing a meal, only for your body to steal nutrients from your hard earned muscles, feed it the proper fuel it needs to continue burning. (In the Scott’s lawn guy voice) Feed your muscles, feed it.
2.Drink adequate Water. Water should be your ideal, if not only, source of fluid. Your body, especially your muscles, needs water. Adequate water keeps your muscles full and lean; therefore making your entire body look lean.
3.Consume adequate protein. Whether you are a vegetarian, vegan, or meat lover, ensure you are giving your body sufficient protein. It’s the building block of developing and repairing muscles after a workout and also throughout the day.
4.Make sure you are receiving your nutrients. Vegetables and fruit, nuts, and other foods sources are of high importance to ensure your body receives all of its required vitamins and minerals. If you are lacking in essential vitamins and minerals, you could be undoing everything you have been building. If you don’t think you are receiving proper vitamins and minerals, seek guidance from your physician or dietitian. He or she can provide necessary vitamins to support your body and your quest.
5.Make your post workout meal important. Other than breakfast, your post workout meal may be your most important workout of the day. It is important that you replenish your body after an effective workout with proper rehydration, electrolytes, protein, and nutrients. I recommend consuming a post workout meal within 30 minute of completion of your workout. Feed your body the best, so that it can build stronger, leaner, and trim physique.