How Are Weight Loss And Strength Training Related?

How Are Weight Loss And Strength Training Related? I cannot tell you how many times I have been asked this question. The truth is, they simply go hand and hand when it comes to a well planned fitness routine of diet, exercise programming and a few simple lifestyle changes!

Weight loss and strength training are directly related because the latter maintains lean body mass while it aids in long-term fat loss. It's important to remember that you want to lose fat not muscle mass, and that's why you will want to incorporate strength training into your plan to lose those extra pounds to get a leaner, toned look.

When it comes to losing weight, many people think that they would prefer to just diet and not have to commit to some form of exercise program. But what usually happens is that they try one diet which works for a short time and as soon as they are off the diet, they gain back their weight, often even more than what they started with! So, they try another diet and the same thing happens again, many call this the yo yo dieting trap. Most people who practice exclusive dieting with no accompanying fitness program will regain their lost weight, whereas strength trainers rarely do.

The concept of dieting is to eat fewer calories each day. Eating fewer calories causes your metabolism to drop and when your metabolism drops, you have a harder time losing weight. Also, when you drastically reduce your calorie intake or don't get enough of everything your body needs, you lose energy and you lose muscle mass which makes your body appear less toned and actually give a loose skin look. the dreaded "skinny fat" look.

A good weight loss and strength training program will make you feel and look healthier. It reduces the risk of injury, heart disease, strokes, cancer, arthritis and osteoporosis too. This type of training ensures that you burn more calories 24 hours a day, not just during your workouts, this is known as the post workout caloric burn. Maintaining muscle takes more calories than maintaining fat so if you're consistent in your strength training, you will be burning more calories all the time. So it is important to eat a healthy diet consisting of protein to build muscle.

The best way to lose weight is slowly and consistently. A good benchmark is to lose no more than two pounds per week. You can stick to this by reducing how many much fat and sugar you consume and making sure that you get enough whole grain, vegetables and fruits. And of course, you will combine your good eating habits with a solid strength training program.

If you're out of shape, start slow, just 10 to 15 minutes per session for two or three days per week. Eventually, you'll want to build this up to 60 to 90 minutes three days a week. On your off-strength training days, try to get some cardio activity in such as brisk walking, swimming, tennis, or whatever gets your heart rate up. Again, if you are just starting out, add this in gradually. You can wait until you've gotten consistent enough with your strength training and then take a 10 minute brisk walk a couple of times a week. This can be built up as well so that you are exercising between five and seven days a week for anywhere from a half hour to an hour each time.

Remember, the key with weight loss and strength training is consistency. My fitness programs consist of exercise, healthy food choices, meditation and Reiki for mindfulness and stress reduction which I feel is half the battle for many people due to the high levels of stress society endures on a daily basis. Stress increases cortisol which in turn makes many people choose unhealthy foods and sugary snacks and increases belly fat.

For more information on my fitness programs and how to start living healthy and fit go to fithealthyandfabulous.com

Stay Fit Together!

Stay Fit Together. The studies have spoken! Couples who exercise together and make healthy choices to eat right have healthier, happier relationships.

Working out together is good for your heart, your mind and your soul. Working out together helps your relationship stay healthy, happy and positive. You will create a closer bond because will you get to spend more quality time together, you will also look better, choose healthier food options together and keep each other motivated and on track.

When your romantic partner is also your workout partner, they completely understand and respect you and your health and fitness goals. They understand why going to the gym or getting in a fitness routine anywhere that you choose is a priority for you. Couples who work out together already have the commitment and accountability to each other, this is just another area of a relationship where commitment is needed all they need to do is commit to be fit together. It’s harder to make excuses with your significant other there to account to, with the benefit of your sweetheart cheering you on you will keep each other motivated to stay on track. One of the benefits of couple training is that they can do exercises that were developed for two, such as partner push-ups and core ball tosses.

You’ll look amazing together! Fit, toned and confident with a healthy glow When you are active, exercise regularly and eat right you will have better circulation and overall body function which will give you that healthy, vibrant look.

Your sex life will benefit too. Couples that exercise regularly and are physically fit tend to have more self and body confidence. Countless studies show fit couples report that their sex lives become far better after they get physically fit. Exercise reduces stress, and as many will agree, stress is a huge libido crusher. Being fit increases your energy, strength, endurance and flexibility which certainly doesn’t hurt in the bedroom. You strong, sexy thing you!

Couples that are committed to a fit, lifestyle tend to choose better food options and cook healthy meals together. Spending time in the kitchen cooking becomes a team effort and a great bonding experience. It allows for quality one on one time together, learning how to live healthy, creating new and exciting dishes as a couple is fun and allows for creativity to flow. Couples who plan and cook meals together tend to be happier than those who constantly order take out or frequent restaurants for meals, which as we all know take out and restaurant foods are undisclosed calories and added ingredients that we cannot control. PS: Don't forget to do my favorite part of couple's healthy lifestyle training in the kitchen, crank up the music, drink a "little" high quality, healthy wine and dance in between all the healthy cooking. Yes, wine is good in moderation!

There are so many activities that you can add to your health and fitness lifestyle every week. A few examples are pre-and post dinner walks, gardening, hiking, walking around the city, visiting museums, you can even join local charity runs and marathons too.

As many of you know I love dogs! I rescue and volunteer with dogs and I am happy to say that walking your dog has been proven very healthy too. The North American Association on the Study of Obesity shows that dog-owners were healthier and fit, they also had more fun losing weight by walking their furry friend and were able to keep the weight off longer than non-pup-owners do. If you do not own a dog you can volunteer together at a local shelter to walk shelter dogs while they are waiting for their forever homes.

Wishing you success in your fitness goals, a fit and healthy body and lots of love!

www.fithealthyandfabulous.com

The 'Effective" 30 Minute Workout

Do you always feel pressed for time but want to get in shape? The truth is the 30 Minute Workout is all you need 3-5 times per week to get in shape and feel stronger and more confident about your body!

Start each exercise with one set of 10-20 reps and move on to the next exercise, you will do this for three sets total with no breaks.

The Chop Squat Jumping Jack - Start in a squat position with your hands clasped low, raise your hands up over head and jump up straight at the same time, that is one rep. Be sure to push off from your heel and not loading the move off of your knees! - 20 reps

Dips - Sit on a bench or step, place your hands on a bench beside your glutes, slightly push off the bench and lower your body down until your arms are at a 90 degree angle and push back up until your arms are straight, be sure not to lean forward and push out, doing so will put all of your weight on your shoulders, this is a tricep exercise. - 10-15 reps

Plank Press Up - Start in a plank with your forearms on the floor, raise up on to the right hand and then the left then come back down to your right forearm and then left, switch at 10 reps to lead with the left arm. Be sure to hold you're belly in and keep your back straight, form is everything on this one! 10 reps each side

Scissor Jumping Lunges - swing your arms as you jump into a reverse lunge, do this at a fast pace for cardio and fat burning. Stay focused on your form this also works your balance and is best done in front of a mirror. - 20 reps each side

                  

Punch Kicks - Start in a sitting position on the floor, raise both hands in a fist, punch your right fist toward your left knee as you raise your left leg, do the same with the left fist toward your right knee.- 15 reps each side

Push Ups - An oldie but goodie! I prefer my push ups on a bar incline so I do not put too much pressure on my weak shoulder/rotator cuff, this allows me to keep a full plank position and do the full amount of 15 reps - 10-15 reps

Always add your weights for strength training to promote muscle mass (not size) and burn more calories.

For a more health and fitness tips and a personalized fitness routine that will get you in the best shape of your life contact us at www.fithealthyandfabulous.com     

Tricep Dips

Five Quick And Effective Fitness Tips

Five Quick Fitness Tips. How to achieve your health and fitness goals in a fast paced world!

Busy schedules, high stress level, sleep deprivation, finance restrictions and a lack of a good support system can really hinder the ability to achieve a healthy, fit lifestyle! But don't worry there are ways to get there, but the approach should be slow and steady not fast and abrupt. And with all the fad diets and quick fix options that are being presented to consumers it is hard to know which way is really the right way.

Tip 1: Set goals and write them down.  A journal is a powerful tool! As you start your journey to be fit and healthy it is wise to keep journaling and go back to the beginning every so often to check how far you have come, check off the areas that you were not as successful and write them again, then read them out loud and think of the reasons why you may have fallen behind in these areas.

Tip 2: Drink lemon water as soon as you wake up. This is something I have been doing for years, it hydrates your body, kick starts your metabolism and helps start the day with a healthy approach, it also makes you mindful of your diet and healthy food choices for the day.

Tip 3:  Meditate about what is on your mind every day. Keep what makes you happy in your life and remove the negative thought patterns. Always practice positive self-talk, this is a common mistake many people make in their everyday lives, you have to value and invest in yourself before anyone else will!

Tip 4: Exercise! A body in motion is a healthy one! I cannot say this enough, we need to move to keep our bodies healthy and fit. We all should be doing some form of exercise every day, including balance, cardio and strength training 3-5 days per week. Hiring a personal trainer is not a luxury, it is a necessity to keep you on track and accountable to your health and fitness goals, it also has the ability to assure you a healthy, pain, illness and injury free future.

Tip 5: Add one healthy food or drink at a time, replace it with something that is healthy, for example you can swap soda or a sweetened drink for chilled herbal tea with honey there are so many delicious blends available to make this transition easy. For a snack you can replace potato chips with kale or whole grain organic chips found in your local health food store. There are many healthy options, just read the ingredient labels carefully, just because something says "organic" and "natural" does not mean it is.

Living a healthy and fit lifestyle is easier than you think, you just have to make the right choices and educate yourself on how to do so. Hiring a certified personal trainer, health coach or registered dietitian can be a great starting point to a healthy, happy and fit future!

For more information and fit tips go to www.fithealthyandfabulous.com

Get Motivated To Workout!

Do you find it hard to get motivated to workout and exercise? Do you think that it takes a lot of time to exercise and see results?

The truth is you do not have to work out like crazy or commit to several days a week to get results. You just have to be consistent and find a program that works for you and learn to live a better lifestyle too.

Too many good intentioned people jump into a new fitness routine with everything they have, but the reality is this often leads to them getting stressed out, feeling frazzled at the amount of time it is taking each day, they get overwhelmed and lose interest just as fast as they started the program!

The ideal way to achieve success at your fitness goals is to integrate a workout routine "into" your lifestyle by setting smaller and very specific goals with the mindset to reach each one at a slow and steady pace. Taking this approach has a proven success rate and keeps people interested in living a healthy lifestyle for the long term.

My workouts are only three to four times per week for 30-45 minutes each. I design all of them to be fast, effective and to fit my busy lifestyle, except for my Barre class which I do once per week for one hour, I LOVE this class, it challenges me to go to different levels and has a great group of women that teach and take the class! I get my cardiovascular in on the elliptical, stationery bike or just within my workout routine by increasing the tempo of the circuit I am doing. I always strength train with the right amount of weight to be effective, work my core and do balance exercises too.

Get Motivated To Workout! Set up a specific workout designed to fit into your life not complicate it! If you need help contact us at Fit, Healthy and Fabulous we will design a program that will work for you and your schedule, one that will keep you accountable and on track too!