Spring is here, the weather is wonderful and it is time to get outside and jumpstart your healthier lifestyle program.
Ask yourself this? How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising? It is just too easy to snuggle down into that pillow and tell yourself that you will get out and take a walk after dinner. Or… you will get up in time tomorrow. Definitely too easy!
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. (There is a reason that phrase is part of our lexicon.)
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are transforming your body into a fat burning machine.
In other words, proper eating habits plus exercise equals a better body composition, physical strength, increased aerobic capacity and overall fitness and health. Each time you engage in “isolation” resistance training with weights (yes ladies this is great for you too), your body responds by adding LBM (lean body mass) This extra lean body mass upgrades your body’s capabilities to burn fat throughout the day and night. During your weight training sessions, concentrate on the quality of the movement. More is not always better; better is better!!
I recommend engaging in regular cardiovascular exercise four times per week for a minimum of 45 minutes per session and resistance training four times per week for at least 30 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic fat burning cardiovascular exercise to burn fat and reduce inches all over your body.
Here’s a sample exercise program that may work for you:
Warm Up: Five minutes of light aerobic activity (bike, treadmill, rowing machine, etc.) – this is intended to increase blood flow and lubricate / warm-up your tendons and joints.
Dynamic Warm-Up: Begin your time on the weight room floor with dynamic movements like walking lunges, jumping jacks, side lunges etc.
Choose 3 of your favorite dynamic movements and execute 2 sets of each: Begin with doing these sets for timed intervals of 30 seconds, then work your way up to 45 seconds or 1 minute.
Resistance Training: Train all major muscle groups. One to two sets of each exercise. The key to burning more calories on the weight room floor is not resting longer than 45 seconds between sets.
Aerobic Exercise: Pick two favorite activities, they could be jogging, rowing, mountain biking or trail running; whatever fits your lifestyle.
Stretching: Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
From one to eight weeks — Feel better and have more energy.
From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
After six months body composition has changed drastically and you begin to really start shedding those pounds.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits. Try creating some new eating and nutrition habits by doing the following:
Eat several small meals (optimally four) throughout the day.
Make sure every meal is balanced – incorporate palm-sized proteins like lean meats, fish, egg whites and 99% FF ground turkey, and fist-sized portions of low glycemic complex carbohydrates like quinoa, yams, brown rice, oatmeal. Also add fist-sized portions of vegetable and fruits.
Include small amounts of “Healthy Fats” like almonds, olive oil, and almond butter in every meal.
Keep saturated fat (bad fat) intake as low as possible.
Limit even healthy fat intake to the proper amount PER MEAL. Too often people think just because they are consuming “healthy fats” (i.e. almonds, avocado, flax seed) that they can consume as much as they desire. As with anything, this can be too much of a good thing.
Hope these tips help in your pursuit of health and happiness. Remember, its not about perfection ~ its all about consistency.
Ray’s training style incorporates weight training, plyometrics, sport specific movements, band & pulley training, kettle bells, yoga and fat-burning cardio. It is not unusual to find Ray on the exercise bike next to a client, demonstrating an exercise to fine-tune a client’s technique or just providing verbal encouragement during a workout.
Ray loves working with people of all ages and fitness levels. He takes great pride in challenging his clients to do their best and loves to see his clients succeed. His greatest satisfaction comes from making a positive difference in people’s lives both inside and out. Nothing means more to Ray than seeing a client’s physical and emotional transformations, as they begin to look and feel better about themselves.