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No More
Fairytales
Appetizer
At the
risk of
making
it seem
as if
dedication
and
consistency
are the
only
routes
to
successful
weight
loss,
let’s
acknowledge
that
there
are
exceptions
to every
rule.
There is
someone
out
there
who lost
weight
without
the
commitment
and
without
putting
in the
work. We
all hate
her, but
she does
exist.
And
while
we’re
being up
front
and
honest
with
ourselves,
let’s
also
agree
that
while
it’s not
impossible
for the
little
magic
pill to
work
wonders,
it is
highly
improbable.
Fair
enough?
Main
Course-Weight
Training
Weight
training
or
strength
training
refers
to the
use of
equipment
that
allows
variable
resistance.
This
resistance
can be
in the
form of
"free
weights"
like
barbells
and
dumbbells,
machines
that use
cables
or
pulleys
to help
you lift
the
weight
or
exercises
like
pull-ups
or dips
that
rely on
your own
body
weight.
If
you’re
new to
lifting
weights,
you
should
rely on
a
certified
personal
trainer
to show
you the
ropes,
but here
are some
general
guidelines:
•
Complete
a
minimum
of 8 -
10
exercises
each
time
•
Involve
major
muscle
groups
• Lift
weights
a
minimum
of 2
times
per week
• Do at
least 1
set of 8
- 12
repetitions
of each
exercise
• Use a
resistance
level
that
results
in near
fatigue
Aerobic
Activity
The
American
College
of
Sports
Medicine
(ACSM)
defines
aerobic
exercise
as "any
activity
that
uses
large
muscle
groups,
can be
maintained
continuously,
and is
rhythmic
in
nature."
This is
the kind
of
exercise
that
causes
your
heart
and
lungs to
work
harder
than
they
normally
work. It
is also
referred
to as
cardiovascular
activity
or
“cardio”
for
short,
and
jogging,
brisk
walking,
step
classes
and
kickboxing
are all
great
examples.
Remember
these
tips:
• Do
cardio
3-5 days
per week
• Aim
for 40
to 60
minutes
of
continuous
aerobic
activity
• Work
at a
moderate
intensity:
60-80%
of
maximum
heart
rate
(Use a
heart
rate
monitor)
Consistently
Good
Nutrition
A
healthy
diet is
an
integral
part of
making
your
workout
work for
you.
Choose a
diet
that is
low in
saturated
fat and
cholesterol
and
moderate
in total
fat
intake.
In
addition:
• Eat
foods
high in
fiber
• Reduce
the
number
of
calories
in your
diet
that
come
from
processed
sugars
• Choose
and
prepare
foods
with
less
salt
• Drink
the
daily
recommended
amount
of
water: 8
to 10
cups (64
to 80
ounces)
of water
a day
• If you
drink
alcoholic
beverages,
drink
them in
moderation
(no more
than one
drink
per day)
Dessert
To lose
weight,
you
don’t
need any
expensive
equipment
or fancy
diet
plans.
You just
have to
do a few
simple
things
and do
them
consistently.
It will
require
some
effort,
and you
certainly
won’t
lose the
weight
overnight,
but if
you
follow
these
suggestions
the
weight
loss
will be
much
easier
to
sustain
over
time. So
watch
what you
eat,
weight
train,
do some
type of
aerobic
activity
and
leave
the
little
magic
pills in
Fairytale
Land
with
Cinderella
and her
girls.
Brought
to you
by Amber
O’Neal,
Certified
Personal
Trainer
and
Owner of
Café
Physique,
a
fitness
and
nutrition
company
specializing
in
studio
and
in-home
personal
training,
yoga &
pilates
and
nutrition
&
wellness
counseling
in Metro
Atlanta.
For more
information,
please
visit
www.CafePhysique.com
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