Strength Training for Quick Weight Loss
Strength Training? Yeah, I know. Everyone thinks that doing just cardio and keeping under a 1000 calories per day is going to give you that 10-15 pound drop you’re looking for just before the holidays. And yes, it might work for a little while. Maybe one whole weekend. Then you’re going to resume your normal eating pattern, and that weight is going to come back with a vengeance.
How Would You Like To Get Rid Of It Permanently?
The solution is going to be simple. Notice, I said, simple but not easy. This isn’t a magic pill conversation; it’s about math. If you burn more calories than you take in your body is going to need to get those calories from somewhere. That somewhere is around your waist.
You also need to increase your metabolism, and this is where it gets tricky. You need to maintain a normal or slightly less calorie intake and force your body to burn more calories. This means, of course, exercise. But before you head off to the treadmill or stair climber… READ THE REST OF THE ARTICLE.
The Final Word On Dieting
Both recommend that you adjust your diet and get those USELESS CARBS out of your eating regimen. Eating healthy food, that hasn’t been processed, is getting more difficult every day. So you are going to need more information than I can provide so look at the resources below, at the end of the article.
If your food isn’t in raw form; like it came from the tree, bush or vine… it’s probably been processed. Americans no longer eat raw foods. It’s this that is causing us the most problems. Even getting enough veggies and fruits in your diet is getting harder do to work and family constraints. What do you do? The best you can. The more you substitute processed food, the more nutrients you put into your body.
Do This For A Week
Pack your breakfast, lunch, and dinner if possible. Eat protein, green veggies and fruit at each meal and drink lots of water. The raw green veggies will boost your energy levels without the crash like coffee.
Cocoa Oatmeal (email me for the recipe)
1 poached or boiled egg
serving of raw spinach or lettuce (other than ice berg)
serving size of beef, chicken, pork, turkey, etc
salad or green veggie (cooked or raw) your choice of dressing
cauliflower, sprouted bread or wild rice
apple or pear
salad or veggies
a cup serving of carbohydrates
1 fruit (could be a fruit popsicle, yes they have those)
RAW NUTS, SEEDS, AND FRUITS ANYTIME
What you’re going to notice is, you are going to get hungry. Yay!!! Being hungry is a message from your body that it is using the food your feeding it and it wants more. You also may want to keep some raw seeds or nuts around to keep your energy levels up between meals. The other thing you are going to notice is your body will begin to adjust to this type of eating very quickly. You will notice it more if you get off this and eat something crappy or with zero nutrition.
Drinking water almost requires a gun with some people. We have been conditioned to think that everything has a flavor or taste. Fresh, clean water has no taste, and that seems to be a problem for some. The amount you want to drink is 1-2 liters for women and 2-3 liter for men. That’s enough water to just to sit around and breathe and blink your eyes.
More water is required when you are exercising or outside with the temperature over 80 degree, which is almost daily in Texas. Think 8 ounces for every 30 minutes you are outside.
Strength Training Versus Cardiovascular Training
The most misunderstood issue in exercise is the difference between strength training and cardiovascular training. Both can be useful but neither is going to be the be-all-do-all, you need a combination of both.
Cardiovascular training is designed to strengthen your cardiovascular system, your heart. That’s all. It was created for astronauts to stay healthy in space. It also seems to work pretty well on earth. The protocol is designed in for a 12-minute segment, period. Anything more than 12 minutes is no longer cardiovascular training it’s something else. Since Americans are steeped in doing the minimum and expecting the maximum, this type of training has worked well, until now.
Now that Baby Boomers are aging and retiring, we are noticing that just doing cardio isn’t keeping the bodies strong nor is it maintaining bone density. You can do a prolonged period of cardiovascular training for fat-burning, but that won’t do anything for your strength and bone density.
So yes, go for a walk or do some cardio at the gym. But let’s get serious about talking about strength training.
When most people think about strength training, they think of powerlifting. Those big guys that pick up HUGE amounts of weight and they seem to do a lot of screaming before and after. I’m referring to lifting weights that are heavy enough to lift 5 times for 5 sets, total. If you can lift the weight more than 5 times or do more than 5 sets the loads aren’t heavy enough.
This scares people since most have never lifted weights of this volume. So be kind to yourself and start slow. Do 2-3 sets and come back day-after-tomorrow. Strength training for adults (over 35) and seniors need strength training at a minimum of twice per week. But that’s it. This will strengthen your entire body, increase your bone density and most importantly, cause your body to burn more calories at rest, even sleeping.
HIIT or high-intensity interval training is a combination of these two exercise regimens. It was begun to take professional and Olympic athletes to the next level of conditioning. The great news is that it works for mortals, as well.
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.
HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.
Research has shown that HIIT regimens produced significant reductions in the fat mass of the whole body. (source: https://en.wikipedia.org/wiki/High-intensity_interval_training)
I’m going to imagine that if you are reading this article and have made it this far you want something to do that you can succeed at, right? So below you find a simple routine that you can actually do and survive. You might be a little sore and you could experience the feeling of being tired but the holidays are coming.
Here’s An Easy Routine
Here’s a simple routine I have several strengthen training coaching client doing and their results are stellar.
If You Have A Gym: Do This
2 minutes of cardio on the machine of your choice (i.e. treadmill, stairclimber, elliptical, etc)
10 seconds rest
2 minutes of kettle bell swings or kettle bell hikes
(choose a weight low enough to complete the 2 minutes)
10-15 lbs. for women
15-35 lbs. for men
2 minutes rest
Repeat 3 to 5 sets
Do this routine 2 or 3 days per week for 6 weeks and then change the routine to something else or call me. Be sure that you to include whole-body movements. They burn the most amount of calories and require the body to work as a whole unit. The days of body-part training are over.
If You Don’t Have A Gym Or Travel: Do This
2 minutes of get-back-ups, step-jacks, step-ups or lunges
10 seconds rest
1-minute plank or inchworms (you can build to 2 minutes)
1-minute bent-over rows
you can use dumbbells (if you have them),
or a gallon milk jug filled with water (7.5 lbs) or sand (15-17 lbs)
rest 2 minutes
Repeat 3-5 sets
Enjoy your routine and if you have any questions, just call me @ 214-702-3774 or email me anytime.
Training people in sport as a coach or in fitness as a personal trainer is certainly rewarding work. But there’s a problem: What do we do next? There are countless books on diet and exercise, hundreds of machines, devices and gimmicks to train people, and new gadgets and gizmos are popping up with every passing day. Can You Go? answers this question: What do we need to do next? Appropriate assessment leads to an appropriate answer. When we find a mobility issue, let’s focus on mobility work.
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