Most of you know you gained weight at one point, but few realize that you lost muscle as well. Few people realize that muscle loss is a major factor in fat gain. If they did, they wouldn’t focus so much on dieting. Fortunately, many of you are complementing your nutrition plan with cardio activity, which burns additional calories and enhances cardiovascular fitness. While these 2 things together keep you from losing muscle, it doesn’t add muscle or increase your metabolism. What’s missing? Strength training, which replaces muscle and boosts that metabolism!
So, to get that ‘toned’ look, you need a basic program of strength exercises 2 or 3 times a week for about 30 minutes each. (I’ll go into more detail in the next post about what exercises you need to be performing) Combine this with 30 minutes of endurance exercise (treadmill, stationary bike, swiming, fitness classes…whatever you love!) and throw in some healthy eating habits and you’ve got a fit body!!
Just to wrap things up here are the basics:
#1… TWO-THREE 30 min strength training sessions/week to replace muscle, raise your metabolism, and improve physical function
#2… THREE 30-45 min cardio sessions/week to reduce fat and increase cardio fitness.
#3…A commitment to better eating habits and sound nutrition, which typically requires more food than less. This is because the recommended foods (grains, veggies, fruits, lean meats and low fat dairy) generally have fewer calories per serving than the less-nutritious foods that they replace (fast food, fried foods, fat foods, and snack foods)…but you already knew that!
TO BE CONTINUED IN PART 2 TOMORROW!
--I choose today to give myself the best life ever!
HW: 150 lbs
Starting weight: 134 lbs
Starting date: 1/2/08
Goal Weight: 118 lbs.
| Pounds lost: 1.6