Friday, January 7, 2011

Understanding The Basic's Of Weight Loss

Weight loss is such a powerful word huh?

Some would do terrible things to themselves or even to other people just to have the body of there dreams. Rather it being from plastic surgery to change there appearance, using surgery to change their insides to give a slight edge over weight loss, like  lap bands, tummy tucks, even a gastric by pass. If people only knew how easy it is to lose weight, they wouldn't spend thousands on having a doctor change them or hundreds on diet pills every month.

Not only am I a Personal Trainer, but for some of you who don't know me, I have also lost over 120 pounds, and while dieting may seem like pulling hair, its actually very simple. But before I start, you first should look in the mirror and see why you really would want to lose weight in the first place. Its easy to say that you want to lose a couple of pounds, but wheres your actions, why cant you do it? In order to be successful you need to find out what drives you, you're "blueprint" to weight loss success. Rather its for a recent relationship end, and to look great for your next relationship, or having the energy to play with your kids longer and see them age. It could even be a family vacation in 3 to 4 months that you want to look amazing for.What ever it is, you need to find your "Blueprint".

Now with this controlled energy source, you need to set some goals, I'm not talking to lose 20 pounds in a week goals, setting realistic goals. Short and long term goals, but first you must understand that it took you a while to put the weight on, it wont go away over night, and honestly, its not going anywhere in a week either. You must understand that for when your setting your goals, you should set them up to succeed and wanting to continue not fail and quit.

Think of your weight loss like being a farmer, if you where to go and plant seeds to harvest your crops for the following season, I'm sure that you wouldn't dig them up ever day or week because you don't see results. You would let them grow, but maintenance your crop along the way. Fat loss works the exact same way. If you are not seeing results by day don't quit, not seeing it by week don't quit, if your not seeing the results by the end of the month its also not a time to quit, these are times to get more focus. It takes a season of  proper maintenance to reap your fat loss goals.

Maintenance for proper fat loss is broken down into 2 categorizes, Diet and Exercise.

Most would never believe that proper weight loss equates to 80 to 90% diet and 10 to 20% exercise, but depending on which fitness professional you ask it is. It is so important to equate both into your weight loss plan for the best results, exercise determines your shape, and your diet determines your fat loss.

This word cause's so many arguments, because most feel that to diet is to use in a action. Meaning to stop eating, or to eat less, when its really not, it simply means every single thing that you eat. Yes, that right everything that you consume is your diet, and some people may have a very poor diet which is leading them down to a road call obesity.

Obesity is bad, its full of health problem, that can easily be prevented. Obesity is a rising killer among us and is so serious that its a close second to smoking. Obesity causes heart problems, high blood pressure,diabetes, and cancer and more.

Exercising is very important, it promotes bigger and stronger bones, and also muscles. Exercising can even reverse the effects obesity by 30% by the very 1st month, after 6 months of consecutive exercise you would have reversed the effects by over 60%.

The way we live today will cause by the year 2020 a 90% obesity rate in the US, that's 9 out 10 people. Please understand that we must change.

Tips For Success
I can give a couple of tips on how to start cutting fat today, beginning with your diet because its more complex, you must first stop doing the following. Number one, stop smoking, it does nothing for you, but causes cancer, I understand its not that simple to just go cold turkey but understand this. Your better off with out the cig sticks PERIOD.

Limit your drinking of alcohol, the fewer the better!

Take the number that you weigh and add a zero behind it. That's the number of calories you should consume a day in order for your body to function properly. That number is your daily caloric intake. So for example if you weighed 200 you should consume roughly 2000 calories a day.

That number that you came up with is very important, if you eat less than that amount, then you could have a serious problem. Your body has a calorie range that it needs to function. And when I say body I don't mean just to walk around and move, your brain, hearth, lung, intestines, etc needs calories to work. Calories are energy for the body, with out it you simply cant live.

If you are losing weight by consuming very low calories in your diet, your body is starving, you are actually losing its extra weight, which is water reserves to stay alive.

There is no way to lose weight by going under your normal calorie range because its water that your losing and over time your body will then turn to cannibalization and start eating it self which is the muscles and bones in your body just to stay alive. Your body likes fat, it is easier for it to hold on to its fat reserves before the water and muscle reserves.
Then later, if you where to fail at your very low calorie diet, your going to gain the weight back in double the time, and because fat is so dense it take up more space, so with little water and less muscle you have nothing to slow the spread of your body's storage of fat. And that is called Yo-Yo dieting.

In order to lose fat for good, you must trick your body in to never making it feel as if its starving. Your body doesn't care about losing fat, remember it likes it, so its main focus is to keep you alive. And it would do anything to keep you from death, so you starving yourself wont make you lose fat, it would only make your body hold on to it.

The secret is actually not a secret, its very simple.

Stay hydrated with water, your body doesn't know the difference from when its thirsty or hungry, so when you drink plenty of water you don't have to worry about eating when your not suppose to.

Eat 5 to 6 meals a day, with all the portions around same size, meaning don't eat a big breakfast, then small snack and larger lunch and so on, should keep your portions the same. And by doing so your body will continue to be feed with out feeling the urge of hunger.

While eating 5 to 6 meals a day make sure that your meals are spread out to every 2 to 3 hours.

Stay away from soda, sugar rich foods, and saturated fat and trans fat.

Exercising is very simple, just stay active, Ive said this millions of times, some activity is better than none, go walking, jogging, swimming, or join a boot camp like mine. What ever it is, just get your heart moving. That's called doing cardio, which means to exercise your cardiac muscle which is your heart. When your heart speeds up so does your metabolic rate, which is the rate at which you burn calories.

Build muscle by stressing your muscles to lift things, of course be safe and lift in proper form but weight lifting is a great tool to burning fat for the long term. The more muscle you have the higher your metabolic rate, so the more calories you burn over time.

Finally remember that this is a one, two punch at weight loss, and to do so, is a life change, you wont find success over night, and you wont find a answer in a wight loss clinic or supplement. At the end of the day, the answer lies in you.

I hope this information was helpful, and I hope I was able to clear up some confusion on this topic of weight loss somewhere. As always if you have any question please email me at

Thanks for reading, and thanks for the comments! Your the reason why I do this!

Courtney Hall

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