Can you really lose weight really fast? Let's check out the top 5 do's and don't for your weight loss goals.
Fitness Foundry 2010 Top 5 Do's & Don'ts for Weight Loss
If your goal this New Year is to lose weight for the long haul, then read on. The following information is based on exercise science, statistics and is completely practical for the general population. There are many companies that prey on consumer’s vulnerabilities and desire for short cuts to weight loss. These companies will market their product with unproven results and portray it as the all in one solution to weight loss. You will also find misleading weight loss information on food and beverage labels, magazines cover, the internet, and even from misinformed fitness professionals. These campaign remind me of the saying “… if it sounds too good to be true, then it probably is” .
There is only one universal rule regarding weight loss that applies to everyone. You must burn more calories than you consume on a daily/consistent basis to see results. Similarly, you will gain weight if you consume more calories than you burn on a daily/consistent basis. Please note, you want to lose body fat not muscle if your goal is weight loss.
There are 2 roads you can choose to lose weight, the healthy path or unhealthy slippery slope. The latter is what some call “the rollercoaster ride” of weight loss and gain. This rollercoaster ride always begins with some product, service or program packaged with a lean super model proclaiming you can have this body in “3 weeks”! However, if you look closer at the disclaimer on the box it usually states the results are “atypical”. Meaning: “fat chance you will get long term results and thanks for the $19.95 plus s&h!”.
If you have not seen results in the past 1-3 months then you might want to review your program.
I have compiled 5 do’s and don’ts for weight loss that most of us have done at one time. You can learn from these experiences and use them to your advantage.
5. Buying equipment for specific muscles:
DON’T: I do not have enough ink in my printer to list all the equipment and fads that claim you will have a lean visible 6 pack by just working the abs for 5 minutes per day. It is NOT TRUE. Spot reduction is a myth; if you work one muscle group under a layer of body fat then you will have strong muscles under a layer of fat. This also applies to machines that isolate muscles.
DO: If time is important to you and your goal is weight loss, focus on total body workouts. The more muscles you work per exercise, the more calories you will burn thus MAXIMIZING your time and results. Here are a few suggestions for total body exercises: you can use your own body weight, dumb bells, Val Slides, Kettle bell, cable machines, resistance bands and even take a group class. I guarantee you will burn more calories if you do a squat with a dumb bell curl and press than a seated curl machine.
DON’T: If diets worked then we would not have a national obesity epidemic. The word “diet” is one of the most misunderstood and marketable words in our culture. Usually the person who is dieting is misinformed by the misinformed. We all know someone who went on a diet and saw results in 1 month, but 3 months later was struggling with more weight than when they began.
What happened? One answer is there was a drastic, unrealistic caloric restriction. This drastic drop in calories could have affected the mood/emotions of the person and when they decided to reward/indulge or find comfort with old treats, they found the boomerang of weight gain.
DO: Remember, nutrition is 1/3 of the formula for long term results. Without a fitness program you can not promote lean muscle development which equates to an increase in metabolism. Diets DO NOT increase metabolism. Rather than dieting consider learning about foods that are nutrient dense (low calories/low fat/ high nutrition benefits), minimize consumption of sugar (especially soda), white flour and red meat. Changing our eating habits is NOT impossible. Start with a daily nutrition journal and note where substitution for healthy foods can be placed. Visit www.mypyramid.gov for great information on nutrient dense foods.
For total body exercises, fitness videos and articles visit www.fitnessfoundry.net
Be well and stay ACTIVE!!!
Julio A. Salado, NSCA-CPT, R.K.C.
Fitness Foundry designed for healthy living.©
Assess, Initiate, Motivate
I'm loving these weight loss tips so far. No smoke and mirrors here! The next post will cover the last three tips on whether you can lose weight really fast and more do's and don't's.
To Your Success,
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