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Start your exercise program for weight loss. If you know you don't have the discipline to do regular exercise, find a professional personal trainer to help you stay on a regular exercise routine.
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Exercise is not equal; the experience and education of the personal trainer is important as well as the type of exercise equipment you will be using. Many exercises are degenerative. If you already have back and knee problems look for re-generative exercise with exercise equipment that is tested and proven to eliminate back and knee pain. MedX equipment is rehabilitation equipment and gives you the benefit of safe, rehabilitative exercise combined with the benefits of weight resistance training. MedX machines will allow you to be stabilized while you isolate and strengthen the muscle groups.
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High volume or High Intensity? Multiple sets or high volume exercise is currently in vogue with many personal trainers, coaches and exercise physiologists but is NOT backed up by scientific research as the most beneficial or effective way to get the best benefits and increases in strength from weight training. High intensity strength training IS backed up by scientific research. It is low volume, time efficient and the most effective. You work all the muscle groups in a short 20-30 minute session, 2xweek and select a weight that you can move through a full range of motion with good form at a slow speed for 8-12 repetitions. In his writings over a 30-year period, Arthur Jones, founder of Nautilus Sport/Medical Industries and MedX Corporation, provided a series of weight training guidelines regarding high intensity weight training that have stood the test of time and have been strongly supported by scientific research.
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Help with exercise. In summary; find a personal trainer with experience and education in fitness and health that has done their homework to know what method of exercise is scientifically proven to be effective and has the exercise equipment to follow through and provide you with the best results.
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Focus on being healthy, not on becoming thin. If you make changes in the quality of nutrition you are taking in you will become healthier and you will lose weight. Instead of thinking about what you can't eat, focus on getting more servings of fresh vegetables, fresh fruit, lean meat and whole grains into your diet. Choose foods that will help you fight disease and energize and enliven you!
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Learn what is a healthy food. If it is made by man leave it out of your plan. Eat from a box, look like a box. Move away from processed food. If it occurs in nature that is what you want to eat. Fresh vegetables, fresh fruits, whole grains and lean meat.
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Learn to read a food label. If these are listed in the first five ingredients; sugar, high frutose corn syrup, enriched and hydrogenated oil, leave it on the shelf.
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Use a smaller plate to help you control portion size. In our supersize mentality, bigger sizes haven't stopped at the resturants, they have also happened in our dinnerware. Dinner plates from the 50's were 9 1/2 inches, my dinner plates are 11 inches. Coffee cups used to hold a measured 3/4 cup, now they hold 1 1/4 cup. We consume more than we need. To lose weight you have to burn more calories than you consume.
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Eat slower. Enjoy your food by taking time to taste it. Chew it longer.
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Stop eating when you feel about 75% full. It takes about 15-20 minutes for your brain to catch up with your stomach and realize you are full.
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Eat smaller portions every 2-3 hours and don't eat after 8pm. This will give you steady fuel through the day and keep your blood sugar level. You also will feel more satified throughout the day eliminated the tendency to overeat at night.
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Plan your meals. If you know what you are going to prepare you can have a shopping list with you at the grocery store and make the healthiest decisions. Remember, your will power happens in the grocery store. If you don't buy it you can't eat it.
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Consume low to zero calorie beverages. Drink water, green tea or black coffee. Studies show that your risk of becoming overweight by drinking one to two cans of soda per day is 32.8%, but your risk increases to 54.5% if you drink one to two cans of diet soda instead.
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Reduce your daily calorie intake. You want to lose 1 to 2 pounds a week. Weight loss and becoming healthy is a process. You are learning how to implement a healthy lifestyle.
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Educate yourself. Have fun learning about nutrition. Take a cooking class that focuses on a heart healthy diet. Get a cookbook for clean eating. Learn about herbs and spices for enhancing your new meals. Share what you are learning with your friends and family.
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Change your social patterns. Invite your friend for a walk instead of coffee and dessert. Throw a party with heart healthy recipes instead of high calorie, fat and sugar laden food. As a personal trainer, I hear all the stories of how people dread the parties because of the food choices they will have to make. How refreshing to be able to go to a party and have healthy choices. Fresh food makes delicious meals!
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Add activity to your day. Park further away at the store or work. Take the stairs instead of the elevator. Take wiggle breaks while sitting at your desk. Walk your shopping cart back into the store. Three ten minute walks can be just as beneficial as one 30 minute walk. If co-workers can take a smoke break you should be able to take a walk break. No excuses!
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Reprogram your emotions. Walk the blues away instead of eating. Next time you want to drown your sorrows in food take a 10-15 minute walk instead. You'll feel great by the time you get home! A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Start feeling better today.
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Click on the MedX weight resistance equipment photo below to schedule your trial weight loss exercise appointment!
