There are basic steps to naturally lose weight.
To many these steps can be very intimidating, mainly because there are so many components to lose weight and they appear to be difficult to understand. Most people zone out and choose not to be bothered.
Nonetheless, LOSING WEIGHT is always our primary goal.
So in simple language how can we effectively lose weight?
First let me share with you some descriptions of common words used in the exercise world.
- Cardio is short for Cardiovascular. The circulatory system consists of heart and blood vessels in the body. Cardio are endurance exercises that strengthen the circulatory system. Exercises/Activities that raise your heart rate to 50-75% of the maximum are considered cardio. The calculation for the maximum heart rate is 220 minus your age. Cardio only burns calories while exercising.
strengthens the heart
helps you lose weight
increases lung capacity
reduces risk of diabetes, heart attack, high blood pressure, and high cholesterol
- Sodium is a mineral. Sodium’s dietary source is salt (sodium chloride). Regular unprocessed foods contain natural sodium such as meat, fish, poultry, eggs, milk, & cheese.
- Strength Train is a type of physical exercise that uses resistance to strengthen and condition the skeletal muscles, improve muscle tone and endurance, strengthen your bones, improve balance, and help you lose weight. Weight Train builds muscle to burn fat. Weight train consists of exercises that engage the largest number of muscles. It is the most effective method to lose weight when exercises are performed in a circuit without stopping. Weight train burns calories during and up to 38 hours after you workout
improves your balance
helps to lose weight
increases muscular strength
boosts energy levels
- Circuit is to complete multiple exercises fast-paced without stopping.
- Core Muscles consist of different muscles that stabilize the spine and pelvis, and run the entire length of the torso.
Core Muscle Movements:
reduces pack pain
improves athletic performance
improves postural imbalances
- Calories are units of energy. Energy consumption through eating and drinking. Energy usage through physical activity.
- Fat is a nutrient. Fat supplies energy and is crucial for normal body function. It makes it possible for other nutrients to do their jobs. Consuming too much fat can lead to cholesterol and obesity which results in increased heart disease risk.
- Sugar main types are sucrose, lactose and fructose. Common table sugar is typically sucrose. Limiting the amount of sugar in the diet is important to your health. Blood sugar levels spike if a lot of sugar is eaten at one time. This can increase the risk for developing diabetes.
- HIIT (High Intensity Interval Training) alternates low and high intensity exercise activities. HIIT burns calories during and up to 48 hours after you workout
- High Intensity Cardio 75-85% of your max heart rate. A challenging exercise level where you are breathless when talking. For example running or jumping.
- Moderate Intensity Cardio raises your heart rate to 65-70% of your maximum heart rate.
- Low Intensity Cardio raises your heart rate to 50-65% of your max heart rate. For example walking.
- Metabolism is the speed at which you burn calories. The higher your metabolism the more you can eat, although eating a lot in one sitting lowers your metabolism. This is because it makes your body put all of its energy into digesting your food. The metabolism stays at a steadily burning rate when we eat healthy foods 5 to 6 times a day – (3 small meals and 2 or 3 healthy snacks between meals). Bodies do not store excess calories as fat when we eat frequently and smaller meals.
- Reps are how many times a person can lift a weight without stopping.
- Sets are how many times one can do Reps
Now that we understand the language let us talk about the factors to naturally & effectively lose weight.
What is involved to lose weight?
The weight loss ratio is: 70% – Diet (Reduce Calories) 30% – Burn Fat (Cardio)
Understand how to read the ‘Nutrition Facts Label’
You must burn more calories than calories you consume daily to lose weight
Regularly perform a combination of cardio, strength train/weight train, and core muscle movements
Cardio Activities: lists are not inclusive
Outdoors – running, track, cycling, hiking, walking, etc.
Gym – stationary bikes, track, elliptical trainers, treadmills, rowing machines, stair climbers, etc.
Home – in-house jog, exercise videos, home cardio equipment, hula hoop
High Intensity Interval Training (HIIT):
Sprinting, jogging, spinning, etc
Strength Train/Weight Train Activities:
Seated Russian Twist
Standing Calf Raises
Wall Push Up
Seated Abdominal Twist
Quad Knee and Arm Extension
Core Muscle Exercises
Basic Push up
CARDIO – Basic Recommendation: 4 or more days weekly for minimum 30 – 45 minutes
How much actual cardio needed is determined by an individual:
- Amount of calories eaten daily
- Exercise Level
- Age, Gender, and Metabolism
- Fitness Level
- Body Fat % and Weight
- Exercise Schedule
STRENGTH TRAIN – Perform exercises starting with the larger muscle groups and then move to the smaller muscle groups.
Choose one exercise per muscle group listed below – list not inclusive
Chest: bench press, chest press, push ups
Back: seated row, back extensions, lat pull downs, one-armed row
Shoulders: overhead press, lateral raise, bend-over lateral raise, front raise, upright rows
Triceps: dips, kickback, tricep extensions
Biceps: bicep curls, concentration curls, hammer curls
Quadriceps (front leg): squats, leg extension, leg press, lunges
Hamstrings (back leg): lunges, leg curl, deadlifts
Calves: seated calve raises, one-leg calve raises, reverse stand calve raises
Abs: reverse crunches, oblique twists, crunches, pelvic tilts, oblique cycles
- Warm up for 3-4 minutes prior to your work out – perform light cardio or light set of weight exercises
- Do not stretch prior to a workout – stretch 7-10 minutes after workout
- Never hold your breath – breath in through your nose and out through your mouth (exhale on exertion)
- Keep posture upright during exercise movements
- Keep abs engaged and held in during every movement
- Do not lean on machines placing weight on your arms
- Do not use momentum to lift weights and do not lift weights really fast – lift and lower the weight slowly
- Drink water prior, during, and after your workout
- Rest longer between sets (2 to 5 min) when lifting heavier
- Rest shorter (30 sec to 1 min) between sets when using lighter weight and more reps
- American College of Sports Medicine recommends you train each muscle group 2-3 times weekly.
- Rest 48 hours between workout sessions if you train at a high intensity
- Lift the amount of weight that challenges you at a level you can handle
Reps and Sets (not written in stone)
Weight Loss Bottom line: Make healthier lifestyle changes
– Eat Clean & Healthier –
– ‘KeepItMoving’ –