Ok, here we go! The most talked about subject on earth. "How can I lose weight?"
Without a doubt, among all of my hundreds of clients, men or women, this is the question that I hear most often. Guess what? You know I'm not going to tell you that it's easy, but some of the answers may surprise you.
To lose weight, or more importantly lose FAT, you must do three things. And you must do all three of these things, not just one or two of them and cross your fingers. You must do ALL three and do them consistently.
*Resistance Training
*Cardiovascular Exercise
*Supportive eating
As a personal trainer, I'd like to tell you that hiring me is all you need to do to lose weight. "Come get your butt kicked by me 3x a week and you'll get ripped" would be really nice. But it just ain't so.
Here's why.
This morning I ran 6K. Ok, well I ran a little, walked a little and jogged a little, but I finished 6K! Anyway, I burned 396 calories. What?!? I was on that treadmill for what seemed like forever and only burned 396 calories?? That stinks.
Yes, it does. What's worse is that you and I can eat or drink that many calories in 3 minutes.
Rule #1-You must resistance train at least 2x/week to speed up your metabolism.
To burn fat you must get your body to burn more calories while it is resting. That's right. While you are at rest you are burning calories, and the more muscle you have, the more calories you will burn at rest. So it is vital that you do resistance training to build muscle.You cannot try to just BURN off your body fat with cardio exercise. You MUST resistance train or you will lose weight but most of it will be muscle and you will be flabby and shapeless with a slower metabolism and nobody wants that! Believe me.. That being said, let's move on to the next rule.
Rule # 2- You must do regular cardiovascular exercie to burn fat.
And I don't just mean cruising on the Elliptical machine and reading US Weekly. There is a place for that, low intensity walking or Elliptical should be done 1 or 2x per week for 45 minutes in ADDITION to 2 or 3 sessions of higher intensity cardiovascular exercise, such as sprinting, interval training, jump rope or kickboxing. You must do this higher intensity stuff to increase the fat-burning ability of your body's cells.
Do not be fooled by the so-called "fat-burning zone". That has become the mantra of many people who could stand to lose a pound or two.
Rule #3 -You cannot try to BURN off your body fat. Exercise alone will not do it. You must change your eating habits or you will burn tons of calories and still not lose weight.
Notice I called it "supportive eating" and not "dieting". You must eat to support your program of building muscle and burning fat. You have to eat every 3 hours. Almost more important than what you eat is how often you eat. If you are not eating like a total pig, and you know what that means, just keep eating what you are but try the following. To start, take whatever you currently eat in a day and split it up. Eat half of your lunch at 12 and the other half at 3. Eat half of your breakfast at 6 and half at 9. If you don't eat breakfast, you had better START. Eating the same amount of calories but spacing them out more effectively during the day will speed up your metabolism by allowing your body to use the fuel more efficiently. You will lose weight and burn fat just by doing this alone.
So turn up the intensity on your cardio workout, make sure you are resistance training at least twice a week, and modify your eating so that you are eating more often to build a faster metabolism!
http://www.fitnesstogethermiami.com, [http://www.fitnesstogetherflorida.com], scottbaumann@fitnesstogether.com
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