October 25, 2011 @ 12:56 PM
October 25, 2011 @ 12:36 PM
Do you exercise 5 to 7 days per week, watch your diet, and still can’t lose weight? The most common problems I’ve encountered with clients are too much cardio, not enough rest between workouts and very low calorie diets. For weight loss, perform moderate amounts of aerobic exercise, add more strength training, eat enough food to support your training, and allow at least 1 day of rest between the same workouts.
October 25, 2011 @ 12:34 PM
To gauge food portions, I recommend following the ‘3-hour rule’. For instance, if you eat a meal and are hungry an hour later, then what you ate was either refined, high in sugar, or not enough food. In contrast, if you’re too full to eat 4 or 5 hours later, then your previous meal was too large. With trial and error, eating the right amount of food every 3 to 3 ½ hours becomes instinctive.
October 25, 2011 @ 12:15 PM
If you don’t have a lot of time to exercise, I suggest you try the Tabata Protocol. It’s a form of High Intensity Interval Training where one exercise is performed at full intensity for 20 seconds followed by 10 seconds of rest for a total of four minutes. It is very effective for fat loss since it activates both the aerobic and anaerobic systems, but needs to be adjusted for beginners since it is very intense. Try one of my free interval workouts.
October 25, 2011 @ 12:13 PM
For weight loss and general health, eat 5 meals per day; breakfast, mid-morning and afternoon snacks, lunch, and dinner. Even if you work all day, it’s still feasible. Eat a quick breakfast at home like muesli cereal or boiled eggs and oats, bring fruit and nuts to work as your mid-morning and afternoon snacks, go out for lunch, and eat dinner at home. All it takes is a bit of planning, but the effort is well worth it.
October 25, 2011 @ 12:04 PM
With conveniences all around us, exercise is no longer optional. You must make it a priority and get your body moving. If YOU don’t take care of yourself, then who will? Getting fit doesn't require a gym or a lot of time. Just move more; walk during lunch, climb stairs, or find an active hobby. Three 10-minute bouts of exercise throughout the day are the same as one 30-minute workout, so every little bit counts!