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Weight Loss
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Every day we get calls and emails from confused and frustrated customers who are trying to lose weight and get rid of a bit of stubborn fat. We have put together some help-ful tips to hopefully point everyone in the right direction to successful and safe weight loss.
1. Set realistic goals.
Expecting to lose 30lbs in four weeks is setting yourself up for disapointment. Set reasonable and attainable goals that will keep you excited and motivated in your new fitness and nutritional program. 5-10 lbs. per month is a reasonable and healthy goal to shoot for. You will be more successful at keeping the weight off if you do it gradually.
2. Be more active.
Small things like parking further away from the grocery store, using the stairs at your office and going for walks with your dog or children will all help burn more calories and can all add up throughout the day.
3. Cardio, cardio, cardio.
Weight training is great for tightening up and toning muscle but you should really focus on cardio to get rid of fat. You need to burn more calories than you consume to force your body to use its stored energy (fat). Put some effort into it. I see far too many people hunched over the stair climber barely moving. What good is this? It's not all about how long you do cardio, but how hard your body works during that time. Keep your heart rate up to 120-130 beats per minute. Depending on your cardiovascular ability, this could be a fast paced walk or slow jog. You don't need to push yourself to the point you feel sick, but you have to get your heartrate up and keep it there. Try to do cardio close to 5 times per week.
4. Drink plenty of water.
Water is important for virtually every bodily function. Being de-hydrated can cause you to feel tight in the back of your head, crampy and tired. Stay hydrated. Shoot for 3L-4L per day.
5. Eat several small meals throughout the day.
Eat several small protein rich meals every day. The first thing I usally ask someone who approaches me for weight loss help is "Hows your diet?". Too many people tell me great, I eat once a day. Many people have the mis-conception that dieting is starving yourself. This is not true and very unproductive to anyone trying to lose weight. When you starve yourself, your body switches to starvation mode. It starts to slow down your natural metabolism to conserve as much energy as possible. This is the opposite of what we want it to do. You want to keep your metabolism fast as possible to help burn stored energy. Eating several small protein rich, well balanced meals will help you do this. A meal can be as simple as a protein shake and a banana, or a cup of low fat cottage cheese and a granola bar. Try to get 4-6 meals in per day.
6. Take a Multivitamin Mineral Supplement.
Nowadays people have a hard time getting all the vitamins and nutrients they need each day from their food. Using a vitamin/mineral supplement will help ensure you are consistantly getting everything you need.
7. Fat Burners.
Far too many people are looking for the quick fix, or the easy way out. They want to take a pill and watch the weight come off without any effort on their behalf. Fat burners will help speed up results, surpress appetite and give you more energy. They work best when used in conjunction with a proper exercise and nutritional program. Please treat these products with respect, taking double the recommended dose will not double your results, and could possibly lead to health risks.
8. Reward Yourself!
Pick one meal per week where you can eat whatever you want. Sticking to a nutritional and exercise program can be very difficult if you don't have something to look forward to. This will help keep you focused and motivated during the week knowing you can have a reward on the week-end.
Hopefully this will be enough to get you on the right track. Successful weight loss involves change in lifestyle, eating habits, and being more active every day. It can be a difficult and frustrating road. Keep your head up, stay positive, be patient, and believe in yourself. It will come off. Nothing worthwhile comes easy.
All the best!
Gear Supplements Canada |
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