Feb 22nd, 2013
Author: Avadean Lewis
Category: Healthy Weight Loss
Weight Loss Formula
People tend to over-complicate weight loss. Here is the AVADEANLEWIS.COM LLC weight loss formula: eat healthy (primarily a plant based diet) + strength train 2 to 3 days per week + cardio 2 to 3 days per week = guaranteed results. Call me at (347) 871-7553 if you are in the Westchester, New York area to schedule an integrated fitness assessment. Our program is completely personalized and can be coordinated between your personal trainer and diet coach with the goal of producing the best results for your body type and lifestyle.
Weight Loss Exercise Plan
Most people begin exercising to lose weight by focusing on cardiovascular activity first. They tend to take this approach because they think that is the best way to increase their heart rate and burn calories. But what many don’t realize is that strength training can be just as important as cardio for numerous reasons, including the fact that increasing the percentage of muscle in your body can help increase metabolism.
As I stated above, you should be exercising a total of 4 to 6 days a week. That is a minimum of 2 cardio days and 2 strength training days. Strength training is going to provide you with the physique you desire, if you are a woman it is even more important for you to strength train to reduce your risk of osteoporosis and also every get you that hourglass shape most women desire (cardio won’t do that). Women should be doing lots of squats, lunges, leg curls, lateral step ups and planks. While men should definitely focus on the big 3: squats, deadlifts and bench press. Keep in mind in almost all cases you should be doing more pulling than pushing for good posture, for optimal results and posture I suggest you do 2 pull exercise for every push exercise.
Your heart is the most important muscle in your body and if it goes so do you. That being said you should be doing cardio regularly. When choosing your cardio exercises I find fun factor to be most important. Choose any form of cardio that will challenge you and that you will be able to get through. Walking is the most basic of human movement, it is not carido. You need to get your heart rate up for an activity to be considered cardio.
Diet Plan for Weight Loss
The best diets consist of better eating habits, rather than specific foods or just eating less. Any change you make needs to be a long-term one. Instead of restricting yourself from a specific food you like, choose some healthier options for the foods you crave, such as fat free or low calorie options. At the end of the day calories are your enemy not carbs or fat. Also a calorie is a calorie is a calorie. You are better off eating your calories than drinking them for several reasons but mainly because eating will make you feel fuller than drinking for longer. I suggest eating a more plant based diet and also going organic for the higher nutritional value. I’ll give you some home work and tell you to watch forks over knives for more information on this. Nutrition is the corner stone of any successful weight loss program and long term health.
Weight Loss After Pregnancy
Women tend to use their pregnancy as an excuse for significant weight gain or worse for difficulty losing weight. Now it is understood that while you are pregnant you are eating for too and you will have cravings, however you are not eating for two full size adults. If you eat healthy and exercise during your pregnancy you will be very successful at post pregnancy weight loss. This is because you have developed and maintained good habits during your pregnancy that you just have to keep for safe weight loss after pregnancy. As proof a friend of mine just had a baby 3 weeks ago and is already in better shape than she was prior to the pregnancy. She simply followed what she learned from training with me and throughout the entire pregnancy she only gained 18 pounds!
My final piece of advice is to go out and apply the information above. It is nice to read and learn but it serves no useful purpose without application. Proper nutrition + moderate exercise = a healthy lifestyle, thanks for reading and best of luck in all your fitness endeavors.