Safe and Effective Weight Loss Tips From a Personal Trainer
Weight loss is a common theme among people in today’s society. As a personal trainer, most new clients that I meet with have a goal of losing weight. Whether it is a large amount or the last 5 stubborn pounds, it can be challenging. Weight loss is a result of three factors:
1. Proper nutrition
2. Strength training
3. Interval conditioning
If all three of these areas are pulled together into a healthy lifestyle, weight loss becomes a much easier task. The goal is to develop sensible habits that can become a lifestyle change, not a quick fix.
In order to effectively lose weight, one must train their metabolism to work at a higher rate. As the metabolic rate increases over time, fat is burned and weight loss is inevitable. If an individual performs high intensity training for a short period of time (20-40 minutes), incorporating strength and conditioning, they will see not only a high level of calories burned during the training session, but also after the session. This ultimately leads to a higher metabolic rate and calories will be burned efficiently when you are not exercising.
Here are some safe and effective weight loss tips:
1. Eat 5-6 small meals per day
2. Avoid excess starch and sugars
3. Eat 2-3 servings of whole grains per day
4. Incorporate a small amount of protein with each meal and snack
5. Drink 1/2 your body weight (pounds) in water each day (ounces)
6. Eat breakfast
7. Perform 2-3 high intensity circuit based strength workouts per week
8. Use full body and multi-joint movements during your strength training sessions
9. Perform short, high intensity conditioning workouts instead of slow cardio
10. Work out with a friend or co-worker for increased motivation
11. Join a personal training group or sign up with a trainer to increase efficiency
12. Develop short term and long term goals to keep you on track
13. Follow the 80-20% rule when it comes to nutrition and give yourself a cheat meal each week
14. Have fun with your workouts. It will keep you coming back
15. Focus on the intensity of each workout, not the duration
Implement these training tips and enlist the help of a qualified personal trainer to ensure safety, proper progressions, and overall efficiency of the program.