Trying to manage your weight?
Here’s some crucial guidelines to help you along the way:
1.) You need to count your calories.
I’ve worked with hundreds of people and by far, the most successful one’s are counting (healthy) calories.
Make sure these calories are balanced and the right choices.
How many calories?
We’ll ballpark with the shortcut method:
Take your body weight, multiply it by 10 and this is your daily calorie intake needed to maintain your current weight.
If you go over, you will gain weight.
If you stay under, you will lose weight!
Calculate your intake and start 200 calories below that number…or even just start by not going over your calculated intake.
Start there and be consistent. Science says it takes 21 days to form a habit!
Random weighs 160lbs.
This person would do 160 x 10 = 1600 calories
If Random eats less than 1600 calories per day, they should begin to see a decrease in unwanted fat.
To ensure the scale is tipping in their favor, it would be a good idea to limit their daily calorie intake to 200-400 calories less than the 1600 calorie ceiling.
If you want loose unwanted fat, this concept should be applied to you as well!
2.) Of course, you need to exercise.
The optimal time for weigh loss is 90 minutes.
At Techny Fitness we suggest:
people do an hour session with their personal trainer and then hit cardio for 30 minutes post training.
This is highly recommended!
3.) Regulate your Carbs.
The rule of thumb is to try and stop eating carbs for the day by 2pm…or at least significantly reduce them after 2pm.
Also, its a good idea to keep your carb intake to around 50 grams per day.
4.) Limit your sugar and your sodium.
I’ve seen people lose dramatic amounts of weight just by cutting sugar.
Limiting your sodium intake will rid yourself of excess water retention…and thus, will allow you to be more slimming.
I’ve heard the average American intakes about 5,000mg of sodium a day! We should be having about 2,000mg!
If everyone reduced the amount of sodium in their diet by 1,200 mg per day, up to 99,000 heart attacks and 66,000 strokes could be prevented in the United States every year.1
5.) Don’t sleep on a full stomach.
You should stop eating for the day 2 hours before you go to bed.
If you need something to get you through while your body adapts, eat berries.
Berries are low in sugar, carbs and calories…plus they have nutritional value!
6.) Increase frequency and decrease quantity.
Try and spread your meals out to 4-6 meals throughout the day.
This should be 4-6 meals that when combined, don’t exceed your daily calorie intake.
This is going to allow your body to efficiently digest food throughout the day and in turn, burn calories in the process.
Try and eat your first meal shortly upon waking and have your last meal 2 hours before bed (on an average day).
7.) Don’t forget to workout with weights.
Weight training does not only keep you younger and more capable, but it will assist with weight loss.
Muscle needs calories, so the more you have…the more calories you can burn each day.
Also, you burn calories while your body repairs your muscles…so you get your body working for you.
Strength Training: The Benefits
YES! Strength training can give your muscles definition and provide us fit and toned bodies!
But working with weights does so much more!
1. Keep the weight off for good!
Strength training shreds pounds, but it also helps maintain weight loss.
Studies show people training with weights at least 3 times a week increased the amount of calories burned during everyday activity and this helped maintain their current weight. Add calories burned during exercise and weight loss is occurring!
2. Protects bone health and muscle mass.
Muscle strength and bone density diminishes at a rate of roughly 1% each year post puberty.
“One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.”
3. Be stronger and more fit.
Strength training works by contracting your muscles against a resisting force and will strengthen and tone your muscles.
This can also be referred to as resistance training:
There are two types:
–Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
–Isotonic strength training involves contracting your muscles through a range of motion via weight lifting.
Both of these training methods can make you stronger and get you looking and feeling more fit!
At Techny Fitness, we believe its important to incorporate both styles to our personal training routines.
Warming up and cool down is always recommended before and after strength training.
4. Improve body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles.
Your balance and coordination will improve, as will your posture.
More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
5. Disease prevention.
Strength training has many well documented wellness benefits.
Arthritis pain can be managed as effectively as medication through strength training.
Weights can help people increase their bone density and reduce the risk of bone fractures.
There are 14 million Americans with type 2 diabetes and along with other positive lifestyle improvements, strength training can help balance glucose control.
Training with weights multiple times a week has shown to help prevent certain cancers as well as many other potential health concerns.
Strength training should definitely be a priority for healthy living!
6. Boost energy levels and improve your mood.
Leave your workouts feeling great as strength training will spike your endorphin levels!
To top it off, strength training can be a great antidepressant, give you better sleep and to improve your overall quality of life.
7. Strength training translates to more calories burned.
You burn calories during strength training workouts and the body continues to burn calories after strength training during the repair process.
More calories are used to make and maintain muscle than fat and can boost your metabolism by 15 percent!
Don’t Forget to Stretch:
Avoid stretching before your workout when you muscles are cold.
Stretching cold is proven to cause injury and provides little to no positive results.
Instead, increase blood flow to your muscles with a light aerobic warm-up…add some walking lunges for extra benefit.
Stretch after a workout when your muscles are heated and more elastic.
Among the many other benefits of post workout stretching, it can help promote muscle growth.
Here’s a few good stretches:
1.) Bibbins-Domingo K, Chertow GM, Coxson PG, Moran A, Lightwood JM, Pletcher MJ, et al. Projected effect of dietary salt reductions on future cardiovascular disease. N Engl J Med. 2010;362(7):590–9.