It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Wednesday, June 15, 2011

Don't Fall For A Quick Fix

My son was a good sport and let me use him to show how deceiving before and after  pictures can be.
Luckily for Marcus the after pictures were easier to pose for because that is really him.  That probably isn't the case for the rest of us.  I picture a lot of people holding their breath.  (Giggle)  

We have all been enticed by those get skinny quick promises or drawn in by the impressive "before and after" pictures.  Doesn't the phrase "Lose 14 pounds in 14 days" make you consider taking the risk?  Oh, if only it were that easy.  We want that skinny summer body and we want it now!  It can be achieved but we have to patient and put in the work.  With a sensible combination of exercise and healthy diet you can achieve your goal.  Here are some factual exercise tips that will enlighten your weight-loss journey.

  • Exercise plays an important role in weight loss and weight management.  Both cardiovascular and strength training should be incorporated into your exercise routine.
  • When considering how much exercise to implement into your daily routine think "more is better."  The recommendation for weight loss by the American College of Sports Medicine (ACSM) is a minimum or 150 minutes of moderate-intensity exercise each week and if possible you can increase up to 225-420 minutes per week.
  • Individuals undertaking non-medically supervised weight-loss programs should reduce their calories by approximately 500 to 1,000 calories per day to elicit a weight loss of approximately 1-2 lbs. per week (ACSM 2009) Even though you reduce your energy intake, make sure you are adequately fueling your body with your increased activity and don't drop below 1,200 to 1,400 calories a day without supervision.
  • Find modes of exercise that you enjoy so you will stick with your exercise program.  Consistency is important.
The best way to transform "You" is to do it gradually and implement a healthy and active lifestyle that will promote longevity and happiness.

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