[Ian]

How Do I Lose Weight?
Your Keys To Weight Loss

Losing weight is something that typically does not come easy for most. It requires a certain level of discipline and focus that many feel they haven’t the time for, but since your life is in the balance, I feel one’s health should become a priority. Unfortunately, there is no magic elixir or secret exercise that will make you lose fat instantly. It takes hard work to lose weight the right way. It requires a blend of regular exercise and a nutritious diet in order for optimal success to be achieved.

What About Fat And Calories?

One pound of fat equals 3500 calories, plain and simple, and since it is never recommended that one loses any more than 2-3 lbs. in a week, it would be reasonable to cut back 500 calories a day. So, cut out the french fries and replace it with something like celery sticks or steamed broccoli. If this is done every day for a week, a pound will be lost, guaranteed. Some trainers actually advise a seriously deconditioned client to work on their diet before hitting the gym.

A Diet Myth Exposed

The idea that eating more will only add to your fat is a deeply entrenched myth that needs to be clarified. It has actually been clinically proven that eating more meals but of smaller portions keeps your metabolism elevated and thus helps burn more calories than the traditional approach of three large meals a day. Ideally, these meals should be spaced out roughly 3-4 hours apart and should contain a good source of protein and a good source of carbohydrates, such as oatmeal, pasta, potatoes, corn, beans, peas, apples, leafy green vegetables, and firmer, darker breads. Some ideal sources of protein can be found in chicken, turkey, seafood of all types, and lean cuts of beef among other kinds.

How Much Should I Eat?

To give you an idea on how to exhibit portion control, aim to have your protein be no larger or smaller than a deck of cards, and your side of veggies no bigger than your fist. Aim for 5 meals of this size a day and your diet will be set for success. Oh, and it wouldn’t hurt to supplement your diet with a multivitamin, just to ensure complete and proper nutrition.

How To Exercise For Mamimum Strength And Weight Loss

Make sure that you work intelligently and know that lifting weights requires a certain level of understanding, and in some instances, expertise. So, read up before you run down to the gym for the first time. Weight training is believed to have longer lasting effects on the metabolism than simple aerobic exercise and the harder the better, so I typically indoctrinate my clients in the world of weightlifting from the very beginning. In some clinical trials the subject’s resting metabolic rate was still elevated 39 hours after strenuous exercise!

Don't Go Overboard With Workouts.

When lifting weights, be sure to keep workouts to a 3 day per week maximum, at least for the first 3-4 months or so. This will ensure that the body’s neural pathways have adapted to the new level of exertion and that the connective tissue in the joints have been adequately strengthened before adding a fourth workout day.

How To Pick Your Exercises

Make sure you pick exercises that utilize the most muscle groups as possible in order to burn the most calories. Many like to choose a pushing exercise, a pulling exercise, a leg exercise , and a core exercise and perform 20-25 repetitions for each movement and make a circuit out of it. This could be done three times total and that would be an excellent workout. Just make sure you choose a weight that you can handle for no more than 20-25 repetitions. This will make it challenging for your body, which will ultimately result in greater fat loss for you. Also, keep workouts to a 45 minute maximum. The body can’t handle much more abuse past that point. And once you finish your workout, it should be noted that you have a one hour window of opportunity to eat a meal of ample carbohydrates and moderate protein to make sure you replenish your energy stores and fuel your body for muscle growth, otherwise self-cannibalism on the muscle tissue will ensue and, yes, it’s as bad as it sounds.

You CAN Do It!

If you follow these simple rules of fitness, keep your portion sizes under control, and eat plenty of protein, fruits and vegetables, then a newer, trimmer you looms over the horizon. I guarantee it.

Ian Robertson is a Certified Personal Trainer and a Certified Advanced Weight Training Specialist, as well as a Certified Nutritionist. He has interests that range anywhere from playing drums to kayaking and kickboxing. Ian emphasizes functional and innovative training techniques to add variety and interest to his shockingly effective workouts.

[hypnotist]

Thanks this is very good information!

[Kiki]

Thanks Ian. This information really helps. There are a lot of websites that tell you how to eat, but you broke it down to make it easier to understand and simpler to follow.

[Ian]

You're very welcome! :grin:

[MISSBLACKJACK]

Okay, I have heard that the 3 "C"'s are bad (caffeine, calories and carbonation). I do not like the taste of plain water and I know there is the Crystal Light on the Go packs but those can also get old. Is there anything like a flavored diet caffeine free tea or something else I might be able to learn to like. I gave up Mountain Dew 2 1/2 months ago for Diet Coke now I need help finding substitutions. Any Ideas?????????

[starlet]

darci,

you know they have diet mountain dew... it tastes really good. however, my nutritionist said he would rather i drank half a coke whenever i had a craving for a soda rather than a diet anything.

i've been researching and it appears that diet sodas typically do more harm than good when it comes to weight loss. (as well as anything else with artificial sweeteners)

there are carbonated waters out (no calories, sugar, carbs, etc.) walmart sells an inexpensive brand. i don't know what it uses to get the sweet fruity tastes.

i like water and it's never been a problem for me to get it down but sometimes i add lemons, limes, mint or slices of orange and it shakes it up a bit.

[amandads]

I was told by my Doc along time ago, that Diet anything's are not good for dieting, because the artificial sweeteners in them just make you crave even more drinks, and then other sweets. Occasionaly though I will still have a Diet Rite or Diet Sprite, Diet Rite is a bit better because it doesn't even have sodium. But in all honesty, a regular drink is better than a diet. And you can get caffiene free sodas if you are staying away from caffiene.
Water anyday though is better. They do make flavored waters that are made w/o any sweeteners or carbonation. I know aquafina has a few that are GREAT! Maybe worth a try?!

[yesimln]

my nutritionist told me the same thing about diet sodas. i gave up nutrasweet along with the caffeine almost 2 years ago now and i've got to admit, it's been a very positive move for me. i used to get headaches all the time - now they are very very rare which is amazing. i honestly don't miss either at all. i've had maybe 3 cokes and 3 sprites since going clean on this one - not missing it in the least. i'm a big fan of sparkling water btw - perhaps you can add some of that to the mix? last comment, which i've made in other places too: i never considered myself a major water drinker either until i started making myself do it. now i'm pretty much an addict. i think it's something you develop a taste for over time. how cool would it be to replace an unhealthy craving for a healthy one. since i've already given up the caffeine and the artificial sweetener, i think i'll see if i can't replace my desire for chocolate with water lol. like that would ever work. ha! ellen