Recently a friend of mine approached me to help her out. She needed to lose some fat as her doctor had told that she was borderline obese. This was very sad for her to hear and I have also been preaching to her that she needed to get her weight under control.
One problem that she had was that she had a very busy lifestyle working as an elementary school teacher and running a part time business. So she did not have a lot of time to workout. So I gave her a list of exercises that work the entire body and get an UNBELIEVABLE effect on burning fat when done in a circuit fashion. Below are the eight exercises that I gave her.
Dumbbell Squat with a pair of 5-10lb dumbbells at your side, perform a squat where you go as low as you can. Control the descent and repeat for 20 repetitions.
Push Up perform as many military style pushup as you can then perform the remainder from you knees when needed. 30 seconds of pushups.
Walking Lunge typically you can walk around your apartment or house for a 30sec time frame where you alternate legs taking long strides with the dumbbells on each side.
Bent Over Row Bend at the waist where you body is parallel to the floor and keeping your back straight. Perform 20 Rows with the dumbbells.
Shoulder Press perform 10 repetitions of standing dumbbell press bringing the dumbbells all the way to your shoulders then extending over top of your head.
Mountain Climber in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low. Perform 30sec
Plank/Bridge- similar to the pushup position but hold yourself with your elbows and keeping your back flat. Attempt to hold for 30 sec.
Side Plank- turn to either side where your body is in a straight line position holding your bodyweight on your elbow which is at a 90 degree angle. Hold for 15-20 sec.
Attempt to perform each exercise back to back with minimal rest. Perform a maximum of three sets with a 2-3 min rest between each set three times per week.
Friday, August 29, 2008
Thursday, August 28, 2008
London Ontario Personal Trainer asks....How do you stay on track?
OK, so you have made the decision to finally attempt to lose some fat. Congratulations, as that is a big first step. So where do you start? What program are you going to use? How are you going to see results in the quickest way possible? These are all important questions to consider when starting out.
In terms of finding a Nutritional Weight Management system the one developed by Jayson Hunter, The Carb Rotation Diet, is an excellent resource to use to help meet your goals. The 15 Tips above are a good starting point and will get you well on your way to losing those inches. But how do you track the day to day calories. How do you know how many calories you are taking in, fat, carbs etc. You can write it all down in a Food Journal, calorie by calorie, gram by gram but that requires purchasing a Calorie Counter book and takes a lot of time and effort. If it takes to much time and is too complicated most people will only last so long following their new program.
One way is to use a FREE online site to track your food intake. Fit Day is an excellent tool to help with goal attainment and track all you Calories, Fat, Carbs and Vitamin intake. There is a Food bank where you just choose the type of food, portion size and voila...it spits it out. If the food you are eating is not in the categories you can enter it in yourself using the custom food area.
Using Fit Day.com is a great tool to know exactly how much food you are ingesting and will get you to your results faster. Check out http://www.fitday.com/
In terms of finding a Nutritional Weight Management system the one developed by Jayson Hunter, The Carb Rotation Diet, is an excellent resource to use to help meet your goals. The 15 Tips above are a good starting point and will get you well on your way to losing those inches. But how do you track the day to day calories. How do you know how many calories you are taking in, fat, carbs etc. You can write it all down in a Food Journal, calorie by calorie, gram by gram but that requires purchasing a Calorie Counter book and takes a lot of time and effort. If it takes to much time and is too complicated most people will only last so long following their new program.
One way is to use a FREE online site to track your food intake. Fit Day is an excellent tool to help with goal attainment and track all you Calories, Fat, Carbs and Vitamin intake. There is a Food bank where you just choose the type of food, portion size and voila...it spits it out. If the food you are eating is not in the categories you can enter it in yourself using the custom food area.
Using Fit Day.com is a great tool to know exactly how much food you are ingesting and will get you to your results faster. Check out http://www.fitday.com/
15 Rules for Fat Loss
For those who are having trouble losing that stubborn bodyfat, check out the tips below. For myself and my clients I have found these tips to be extremely helpful in quickly shedding the fat.Check it out and be sure to look into the excellent resource to kickstart the fat loss.
15 Rules for Fat Loss
1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.
10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.
11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.
12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.
14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit http://www.carbrotationdiet.com/
15 Rules for Fat Loss
1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.
10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.
11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.
12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.
14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit http://www.carbrotationdiet.com/
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