Monday, January 9, 2012
ALRIGHT peeps!!! Now to try to cover the basics...
If you have been going to the gym for a month straight and you just seem to be spinning your wheels with the whole weight loss thing.... Here is what I have learned by experience:
1) Drop the dairy. A very good personal trainer taught me that. (Make sure that you get your calcium in an alternate fashion!)
2) Work out @ least 4 times a week for good weight loss. (You should try to rest the muscles used the day before, by alternating Lower-Body/Cardio/ Lower Body.) If you're real serious about creating change... it should be more like 6 days.
3) Eat food for FUEL. Look up a chart and mix and match what you like. Get creative. Eat SIX small portion meals a day. (If you need a chart... let me know, and I can help you out.)
4) Hydrate by drinking 8 - 10 8oz. servings of water throughout the day. Your body needs to be hydrated to perform the way that you want it to.
5) Get used to grazing on the right things in small portions. (ex. trail mix, almonds, celery w/lite peanut butter or little fruits.) A lot of fruits are high in sugar so make smart choices... Veggies are pretty safe but keep in mind that there has to be moderation, specially with the high starches like potatoes!
6) If you are going to cheat... it's alright. Make it alright to keep it from becoming a BINGE. So, in essence... cheat on the diet in moderation. (1 to 3 times a week should keep you rolling in the right direction, NO more than 4 times a week!! This INCLUDES alcohol consumption.)
Now, you should ALWAYS check with your doctor before beginning ANY exercise/diet regimen. AND depending on how serious you are about your health and/or your fitness; you are going to have to find the exercise routine that fits YOUR specific needs. Starting out slower than not is best if you haven't been physically active. (If you are having trouble finding the right fitness plan... let me know and we can come up with one together.)
And finally, know from the start that changing your eating habits or the way that you think about food will NOT in any way be easy for most people! It has to be something that you have to understand and come to terms with. You HAVE to be ready and willing to work at making change happen.
Bottom line, anyone can do it! I am doing it and I'm in NO way shape or form a 'Jillian Michaels'!! I am proud of that and of being a regular person that just happened to carry and birth 6 children within 20 years that caused a 50/60lb weight gain EvErY time.
So, if you're serious about getting on with your new life... I am willing to help you stay motivated every step of the way.