Exercise equates to only only 20 % of your overall total healthy lifestyle program. Personal trainers don't like to let this one out for the obvious reason we can exercise in less time and far more efficiently if we watched what we eat.
It's always been simply energy in verses energy out simple eat too much don't exercise enough and gain weight. 80% makes up diet and 20% exercise. Good nutrition is the key, to stripping unwanted fat revealing the toned sexy muscle that lie beneath.
Think of a car if you could afford a Ferrari you wouldn't go around running it on standard fuel would you? So why do you put rubbish in your own fuel tank and expect top performance.
If you worked out half as much but in 100% effort and worked equally as hard on your diet you would have the results you are looking for. My challenged to all of you out there is trying it for 2 week and see what a difference it makes.
2. Q. How Much weight will I lose I need to lose it Fast!
A. Try and remember that losing weight rapidly is not healthy firstly you will be losing mainly water, followed by muscle mass not the entire amount showing up on scales is fat. The quicker the weight comes off generally the faster it returns and usually it brings a few extra friends along as well.
We need to maintain our muscle mass and only lose fat, our muscles are our primarily calorie burners. If we go on silly fad diets that don't feed our muscles, our metabolism is decreased our muscles don't burn the amount of calories they should be and in time this actually leads to longer slower weight loss and eventually weight gain over time. Don't be alarmed if on the first couple of weeks if you are doing resistance weight training and eating healthy that you don't lose a lot of weighs or any. This is good you are toning and shaping muscle which is what we want, you will see a difference in centimeters and in your clothes.
We all leave our weight loss to the last minute and then want to lose it for that special occasion coming up in a few weeks. (Not healthy thinking, we should aim for a healthy daily lifestyle always)
Fat loss is best achieved when weight loss is slow and controlled. Strive to lose no more than half to 1 kg per week which is the equivalent of 3500 calories. This is easily achieved by reducing your daily intake by 250 calories a day and in turn burning up the same amount through exercise you can lose 1 kilo per week safety.
Remember to do some resistance training especially if you are very overweight this will tone up all the loose skin as you lose the excess fat.
3. Q. When is enough enough? I don't know when to stop I'm always hungry!
A. There could be various reasons you are still hungry let's look at frequency of meals and how much water you are consuming first.
Firstly it takes about 20 minutes for our brains to realize that we are full.
When eating slow down if you are having adequate protein based snacks throughout the day your should never be starving at dinner (3 is generally enough) make sure you never go anymore than 3 hours between meals.
Take your time over dinner, try eating with the hand you generally don't this will force you to slow down, don't over stack up your dinner plate you can always return for more after giving yourself 20 minutes. After waiting 20 minutes if you are still hungry have a little more but always stop eating when you are content not stuffed.
Try a drink plenty of water throughout the day, sometimes we think that we are hungry when in fact we are just dehydrated. Aim for 8 glasses of water a day this will keep you hydrated and boost your metabolism as well.
4. Q. Can I Drink, alcoholic beverages and Soft drinks and how much
A. Cutting Soft Drink and Alcohol out of the diet 80 % of the week can dramatically reduce the unnecessary calories to take in. I always tell my clients don't drink your calories save the calories for food and enjoy every mouth full.
Avoid all soft drink and if this is too hard at first simply cut them back by half so straight away your have
halved the hidden calories (try to use reduced sugar drinks or diet drinks) and drink more water. Avoid Fruit juice these are way too high in sugar and calories, and switch to skim or soy milk.
By reducing the alcohol down to only 20 % you won't feel as if you are on too strict a diet plan, but try not to binge. Yes you can drink on the weekend but limited to 1 or 2 small glasses only of wine or spirits mixed with low calorie mixers. If you feel that you need more than this you may need to ask yourself am I drinking because I enjoy a glass of wine over dinner etc, or am I trying to get intoxicated? If you are saying yes to this question I would say maybe it's time to look at whether you may need a little help.
Excessive Alcohol consumption means you need to burn it off which means more hard work the next day, the body will use Alcohol as the primary fuel source as the body cannot store it anywhere so next time you want a extra 2 or 3 drinks think about how much harder you will have to work to burn it off before you start your usual workout.
Reference:Charlotte Parker
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