Atlanta Personal Trainers | Weight Loss Blog by CPT

At Home Ab Workout For Women - Get In The Best Shape Of Your Life

noreply@blogger.com (Cpt Lithonia) — Fri, 07 Oct 2011 12:33:42 PDT

At Home Ab Workouts For Women

From a busy stay at home mom, to business leaders, many women find it difficult to find time to workout. Plus the gym isn't always the most pleasant place to exercise. Between the stares, crowds & gym membership fees can be frustrating. Women spend millions each year on fitness DVDs, & home fitness equipment. These products are fine as long as you use it. If you're not ready to commit to expensive home fitness machine or are afraid that the DVDs will gather dust on the shelves, don't worry, below is a great at home ab workouts for women to get your body toned & in shape!

Crunch with Medicine Ball

Starting with knees bent and feet firmly planted on floor, lift upper body up slowly in a range of motion that is comfortable to you. Hold at top for 3 seconds then lower the body down slowly. As you return to the floor, remember to lower one vertebrae at a time on the floor. Keeping a curved shape in your spine will help. Perform 15-20 reps

Seated Oblique Twist with Medicine Ball

Sit tall with good posture. Start by curving your spine as you lower down toward the floor. Stopping halfway, twist your torso to the right. Twist back to the center then return to start. Repeat on left side. Perform 10 reps on each side

Crunch on Stability Ball

Rest lower back on stability ball. Hands can be behind your head or crossed on your chest. Also, shoulders are relaxed and feet are firmly planted on the floor. Lift upper body up in a comfortable range of motion. Hold for 3 seconds then return to start.
Perform 15-20 reps

Atlanta personal trainer, Ayana Roberts provides at home workouts for women to help you get in shape without going into a gym. Ayana Roberts is the owner of Ayana Wellness specializing in personal training, corporate wellness, nutritional planning and most of all motivating clients to get in the best shape of their lives. For a free consultation call 678-713-4863.

Certified Personal Trainers of Lithonia provides healthy nutritional & fitness advice one session at a time. They are Atlanta’s premiere full service personal fitness team. They specialize in providing a customized fitness program to fit all fitness needs whether trying to lose weight or gain muscle. Their courteous and professional staff has served Atlanta women and men for over 10 years, with results worth boasting about.

Atlanta Personal Trainer | Healthy Ways To Lose Weight Fast

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:14:42 PDT

Healthy Ways To Lose Weight Fast With Diet and Exercise

How are you coming with your New Years resolutions? Are they becoming a distant memory? Has the panic of “I need to lose weight fast” set in? Instead of wasting money on fad diets or weight loss pills that don’t work or may be dangerous, use these healthy tips to help you lose weight fast.

1) Watch Your Sodium Intake
Excess sodium in your diet causes the body to hold on to extra fluids, which leads to weight gain caused by water. Stay away from highly processed food or pre-packaged food that contain high levels of salt.

2) Eat Foods That Help in Weight Loss
Eat foods that are high in fiber, low fat and low in calories to help you lose weight. High fiber foods and complex carbohydrates like wheat germ, grains and beans metabolize slowly in your body, keeping you full longer. Fruits and vegetables not only help you lose weight, but also reduces your risk for some cancers.

3) Engage In Interval Training
Interval training increases your caloric burn during workouts than doing steady-state exercises. Interval training involves quick stints of intense exercise followed by a recovery period. Most personal trainers will recommend that you try to incorporate interval training at least 3 days per week.

4) Get Enough Rest
Sleep is very important in regulating hormones like leptin and ghrelin that effect hunger pangs. In the sleep deprived, ghrelin levels go up which in turns increases feelings of hunger. Try to get at least 8 hours of sleep a night.

Keep up with Female Personal Trainers on Weight Loss Blog.

A Simple Plan For Weight Loss

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:10:44 PDT

Simple Tips To Lose Weight.. Guaranteed!

The one thing trainers stress to their clients is to not get caught up in the "marketing hype" of quick weight loss plans and the multi-billion weight loss pill industry. Losing weight is not hard, but rather simple when you take a common sense approach to it. It does not require hypnosis or extreme caloric restrictions diets or fasting and you don't have to count every calorie you consume. To lose weight, you have to eat right, get sleep and move.

To eat right means to increase your consumption of earthy carbohydrates (fruits and vegetables), eat lean protein (chicken, fish or turkey) decrease your consumption of processed carbohydrates, sodium and sugar. It is important that you get on a regular, consistent, eating routine. Do not skip meals or go long periods without eating. Skipping meals may slow down your body's metabolic rate, making it harder to lose weight. In order to maintain a regular eating routine, you have to plan your meals. Take time to plan your meals several days in advance and then create a grocery list. This may take more time, but your body and your wallet will thank you.

Getting enough rest is just as important as eating right. Adequate sleep regulates hormones like leptin & ghrelin levels go up, which in turn, increases feelings of hunger. You should try to get at least 8 hours of sleep a night.

Finally to lose weight, you have to move. Not only do you have to move, you have to move at the right intensity. Everyone should engage in moderate intensity exercise. Moderate intensity should increase your heart rate and breathing to a point when conversing becomes harder. You should be able to speak a few words but not be able to carry-on in a conversation. Also, if you find yourself daydreaming, reading a magazine or watching T.V., you are not exercising with the right intensity. Consider hiring a personal trainer to find a cardio workout that keeps you motivated and help you lose weight. Five days of exercising is recommended for one hour. Lift weights two of those five days. Resistance training increased lean muscle mass, therefore helping you burn more calories throughout the day.

Keep up with Atlanta Personal Trainers on Weight Loss Tips.

Quick at Home Workout: Lose Weight Without Breaking a Sweat

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:06:10 PDT

After a long day at work or taking the children around to their activities, the last thing on your mind is a workout. The worst thing you could do at this point is to give in and skip the workout for the day. Instead of throwing in the towel, try doing these quick at home workouts without breaking a sweat. An isometric exercise workout is strength training without moving. It involves toning the muscles when the length of the muscle does not change and there is no joint movement. You will be using your own body weight as resistance. Benefits of isometric exercises include increased metabolic rate which can help speed up weight loss, increased bone density and increased lean muscle mass. Lean muscle mass helps you burn more calories throughout the day, even while at rest. Best of all the exercises can be done in a short amount of time. Below are 4 exercises you can do right at home.

#1 Prone Plank
Lying face down, place elbows and forearms by your chest
Lift your body up to form a straight line. You should be resting on forearms and toes
Maintain straight line, keeping hips up
Hold for 30 seconds. Repeat 2x

#2 Side Bridge
Start on your side in a straight line
Lift up on forearms to form a bridge
Maintain straight line
Hold for 30 seconds
Repeat on other side

#3 Shoulder Raises
Stand with feet shoulder width apart
Raise a light weight directly out to the side. The arms and lower body should form a “T”
Hold for 30 seconds and then slowly lower down. Repeat 2x

#4) Isometric Squat
Place back up against a wall. While maintain your back on the wall, walk your feet out until thighs are parallel to the floor. Should form a 90 degree angle
Do not push on thighs or knees with your hands during the exercise
Hold for 30 seconds then walk back up. Repeat 2x

Before starting these exercises, keep a couple of considerations in mind. Isometric exercises can elevate blood pressure; therefore make sure you do not hold your breath. Breathe continually during each exercise. Those diagnosed with hypertension should consult with their physician before starting. There is a tendency to relax the mid-section. This may put added pressure on the lower back muscles. Make sure abs are engaged by pulling your bellybutton towards your back. By using this quick at home workout, you get a great workout session in with no sweat and minimal time.

Atlanta personal trainer, Ayana Roberts provides at home workouts to help you get in shape without going into a gym. Ayana Roberts is the owner of Ayana Wellness specializing in personal training, corporate wellness, nutritional planning and most of all motivating clients to get in the best shape of their lives. For a free consultation call 404-781-9881.

Black Hair Care Tips For Women After Workout

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:15:01 PDT

Great Hair Care Tips After a Workout

African American women cannot afford to let the excuse "I don't want to mess up my hair" keep them from meeting the recommended guidelines for physical activity. It is well know that African American women have higher rates of being either overweight or obese when compared to their peers. A main contributor to this occurrence is lack of exercise. Several barriers have been cited as reasons why African American do not workout including time, environment and finances. A new barrier recently researched is hair care maintenance. A survey conducted by Wake Forest University showed that 31% of the women surveyed were less active on purpose out of concern for their hair and style maintenance. This is a valid concern since African American women spend and average of $100 on salon visits or the negative effects sweat has on their hair. Salt in the sweat can dry the hair and make it more fragile. In addition, applying excess heating due to the use of hair dryers and flat irons may cause the hair to become brittle and lead to breakage. Many hair stylists believe that high heat applied to the hair should not be done several times during the week. Below are several tips for active African American women to protect and maintain hair before and during and after workouts.

Before the workout:
For long hair, either clip the hair off the neck, with a butterfly clip or ribbon tie. Neither method will leave indentations in the hair. Women with long or short hair can tie the hair up in a cotton bandanna or scarf. However, this is not advised for those who sweat excessively in inner portions of their head. This will cause swelling for women with natural hair and will cause the hair to feel brittle for women with relaxed hair. The bottom line is to make sure the hair is off the neck and hairline.

During the workout:
It is important to stay hydrated. Without enough water, the hair will lack moisture. For women who sweat a lot, periodically pat dry the hair to remove excess sweat.

After the workout:
For all hair types and styles, apply a small amount of leave-in moisturizer. For those who wear straight hair, after applying the moisturizer, wrap the hair and keep it tied tightly till you are ready for styling. For curly hair styles, after moisturizing, wear a bonnet if the plan is to blow dry and style. No bonnet needed if the plan is to keep it curly. For those who did not sweat a lot, after unwrapping the hair, finger style or flat iron with a light serum or light pomade to add moisture and shine back to the hair. For the heavy sweaters, apply a leave in thermal conditioner before blow-drying the hair on low heat. Then apply a small amount of serum before styling.

Weekly maintenance:
The active African American women should wash and condition their hair weekly and deep condition bi-weekly. Let the conditioner sit on the hair for 15 minutes before rinsing. Make sure to get protein treatments and conditioning treatments by a stylist. This will help you maintain great looking hair.

Ayana Roberts
Atlanta Personal Trainer
Weight Loss Tips

The Effects of Obesity on Your Finances

noreply@blogger.com (Cpt Lithonia) — Mon, 02 Aug 2010 10:15:17 PDT

Studies from the Center of Disease Control and Prevention indicate that 67 percent of the US adult population is overweight (BMI of 25-29) and 34 percent are obese (BMI 30+). Many people are aware of the physiological implications of being obese, but are they aware of the financial impact obesity has? The United States Department of Health and Human Services estimated that obesity accounts for 9 percent or as much as $78 billion in direct costs of total U.S. medical expenditures. Direct costs are expenses attributable to preventive and diagnostic services. Taxpayers covered about one half of these expenses through Medicaid and Medicare. Combined Medicare and Medicaid costs due to obesity are approximately $37.6 billion.

Being overweight or obese has significant financial impact on individuals' wallets. Being overweight or obese may mean up to 4 times higher life insurance premiums compared to normal weight individuals. Obese individuals can expect to pay 10 times higher lifetime medical costs related to chronic diseases like Type 2 Diabetes and Hypertension than their normal weight counterparts. The average yearly cost for prescription drugs for diabetes is $680, heart disease is $627, and hypertension is $502. Living a healthy lifestyle can reduce the need for medications and can put hundreds of dollars back in one's budget to spend on other items. Instead of spending money on prescription drugs, one can reward themselves with a 3-day cruise to the Bahamas (starting at $400) or season tickets to the Atlanta Falcons (starts around $650/ ticket).

Here are some resources to help you lose weight and incorporate healthy behaviors in your lifestyle.

1. Attend an Expo: At many health fairs or health and wellness expos, vendors from various health and wellness disciplines are available to answer questions.

2. Research: To learn more information about chronic diseases go to major health organizations website like the Center for Disease Control or the American Heart Association.

3. Join a gym or hire a fitness professionals: After joining the gym, be sure to ask questions and enlist the support a personal trainer to assist in creating routines that work. Atlanta personal trainers' prices are only between $35 - $90 per session. A small price to pay for good health, and reduced health care costs.

Ayana Roberts

Atlanta Personal Trainer

(678) 713-4863

Eating Healthy On A Budget

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:11:44 PDT

Save Money While Eating Healthy

Eating healthy means consuming the right amount and right kind of carbohydrates, proteins and fats. Many of these foods are not found in a box nor can just adding water create them. Eating healthy takes dedication and determination. If you eat out more or buy “box” meals more than you cook at home, it will take time to adjust to a new way of food preparation. This transition does not have to be hard. Knowing a couple of “tricks of the trade” will help you live healthier without going over budget.

Know how to navigate the grocery store. Successful navigation starts with having a plan. Make a grocery list of all the foods you are going to eat for the week. Use coupons. You don’t have to wait until the Sunday mailers for coupons. Many brands and grocery chains have coupons and offer special promotions online. At first glance, it will look to be more expensive. Fresh produce, meats and deli items may cost more, however the more meals prepared at home, the more money will be saved.

Now that the refrigerator is a beautiful display of fruits, vegetables and dairy, take 2 hours out of a Saturday or Sunday to pre-plan your meals for the week. Start with cooking 3 main dishes with 3 vegetables. Section these dishes into meals and store in the refrigerator. Using this method reduces cooking to 2 to 3 times per week. Take time to plan your lunches as well. A family of 3 can save about forty-five dollars a week or around $2,340 a year. Lastly, plan snacks for when you are the go. You will save an average of $1,300 a year when you pack your own snacks when running errands, traveling or picking up the kids from school. Purchase items that don’t have to be refrigerated like protein bars without a lot of sugar. By using these healthy tips for your meal plan, you will not only find yourself saving money but feeling healthier and fuller.

Note: Finding the right meal plan for your fitness goals can be very confusing and time consuming. That is why it is important to seek the advice of a certified personal trainer or nutritionist.

Certified Personal Trainers of Lithonia
Certified Personal Trainer
(678) 713-4863

Keep up with Female Personal Trainer-Ayana Roberts on Weight Loss Tips.

Gain Weight Fast By Building Lean Muscle

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:13:54 PDT

Most Effective Way To Gain Weight The All Natural Way

Putting on muscle or lean body mass is more than pumping iron at the gym and consuming more calories throughout the day. You have to know what to eat and what style of workout works best for your body. It also takes proper planning and time.

It cannot be stressed enough that proper nutrition is key to gaining lean muscle mass. It has been said that great bodies are made in the kitchen. You should plan your meals to ensure you gain lean body mass and not just body weight. Lean body mass is a calculation of how much you weigh without body fat. This weight includes all organs, bones and muscles. Your target nutritional goal should be to consume around 5-6 meals a day, packed with protein along with complex carbohydrates and some fats (yes, fats). Protein sources like chicken, turkey, lean beef and eggs will help you achieve that rock solid, ripped body you desire. Life without carbohydrates is unhealthy. Carbohydrates are the body’s main source of energy. You want to make sure that you include complex carbohydrates like potatoes brown rice and whole grains. Avoid simple carbohydrates like white pasta and white bread. Lastly, fats are an essential part of your diet. Fats have been shown to help regulate your metabolism. Consume good fat, polyunsaturated fat versus bad fats, saturated fats.

There are so many training techniques used to help put on muscle. All of them have be proven to work. However, you have to know which one works best for you and how to perform the exercised properly. Two popular training techniques are Split Training and High Intensity Training. When you think of bodybuilding, most people think of split training. Using this techniques, you focus on a different muscle group each workout, and use heavy weights with low repetitions. In order for this technique to work, you have to go to the gym with a plan. Know what muscle group you are going to work and how. It is also important to incorporate rest days. These days are just as important as your workout days. High Intensity Training was made popular in the 1970s that recommends you to exercise to muscle failure. This techniques incorporates 1-3 full body workouts a week with a high number of repetitions. For both techniques, change up your workout routine. Your body will get used to the same workouts overtime.

Gaining muscle is not an unreachable goal, but it does require dedication. Don’t waste your time while at the gym. Make sure you are doing the right exercises by consulting with a knowledgeable trainer. Good luck!

Keep up with Atlanta Personal Trainers on Weight Loss Blog.

How do you know if you are exercising at the right intensity?

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:16:01 PDT

Two Great Methods To Take Your Workout To The Next Level

When I am exercising, I always find myself looking around at the other gym “go-ers”. I look to see how hard they are working and what they are doing. I love to see people engaged in high intensity workouts because it motivates me to take my workout to the next level. In contrast, when I see someone talking on the phone, reading a book or a magazine, I wonder how effective he or she thinks his or her workouts are. In order for your cardio session to count, it has to be at a moderate intensity. If the sessions are less intense, then it counts as an equivalent to a stroll in the park on a beautiful spring day. How do you know if you are exercising at the right intensity? There are two great methods: 1) a heart rate monitor and 2) using the Rate of Perceived Exertion Scale (RPE).

Heart rate monitors will calculate a heart rate zone for you to stay between to optimize your workouts. This zone is 65% to 85% of your maximum heart rate. These numbers are calculated using a simple equation:

65% = 220 (max heart rate) – age x .65
85%= 220 (max heart rate) – age x .85

Almost all heart monitors will calculate this range for you and will alert you when you drop below or go above this zone.

The RPE is a scale that uses how you feel to assess how hard you are exercising. The scale ranges from 0 for no intensity to 11 for extremely high intensity. To achieve moderate intensity you should have a RPE of 4-6. This equates to you being able to speak a few words before having to take a breath. Therefore if you are able to talk easily, while you exercising, you are not working out hard enough. Conversely, if you feel breathless and can barely speak a few words, you are working too hard. Before you start or change your workout routine talk to a personal trainer for advice and your doctor. Make sure your workout routines are at the right intensity gets you 1 step closer to achieving your dream body.

RPE 1-2:
Very easy; you can converse with no effort
RPE 3:
Easy; you can converse with almost no effort
RPE 4:
Moderately easy; you can converse comfortably with little effort
RPE 5:
Moderate; conversation requires some effort
RPE 6:
Moderately hard; conversation requires quite a bit of effort
RPE 7:
Difficult; conversation requires a lot of effort
RPE 8:
Very difficult; conversation requires maximum effort
RPE 9-10:
Peak effort; no-talking zone

Keep up with Female Personal Trainer-Ayana Roberts on Weight Loss Blog.

Top 3 Exercises to Get Flat ABS

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:16:56 PDT

Here’s my vote for the top 3 ways to a flat stomach

AB Exercises on a Ball

Stability or Swiss balls are one of the safest pieces of exercise equipment for your abs and arguably one of the best ways to tighten your core. This is one of the best ways to get those flat abs you always dreamed of. These balls are frequently used by physical therapist to ensure proper spine alignment. Shy away from some of the products you see in the infomercials that make outrageous claims. A lot of the products are ineffective, unsafe will quickly start to collect dust under your bed or in a corner. Follow the guidelines on a proper ball size. The correct size of the ball is based on your height and weight.

Pilates

Pilates does not use your typical crunch moves. These moves engage every muscle in your core. Research has shown that pilates provides a better workout for abdominal muscles than regular crunches. Be careful, most of the moves proven success is based upon proper technique. Therefore, make sure you are doing the exercises correctly. Consult with a personal trainer or a certified pilates instructor to determine which exercises work best for you and for proper form techniques.

Isometric AB Exercises

Isometrics are strength training techniques where the joint angle and muscle length do no change during contraction. Meaning, there is no motion. Incorporating isometric exercises will help increase abdominal muscular endurance. Isometric exercises are great when you are short on time and have a limited time for a workout. A great isometric exercise is the plank.

Keep up with Female Personal Trainers on Weight Loss Blog.

Ab Training 101

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:18:03 PDT

The Fastest Way To A Flat Stomach

Personal trainers are frequently asked about the fastest way to get a flat stomach. The truth is (most people who asked would admit they already know), there are no natural quick-fixes or ways to spot reduce your abs. Furthermore, abdominal exercises alone will not shed fat layers from your waistline. How do you do it? It is simply a combination of proper nutrition, cardiovascular exercises and strength training. Cardiovascular exercises help you shed those unwanted layers of fat around your midline. Incorporate cardio into your daily schedule 4 to 5 days a week for 45 minutes to an hour to help you lose weight. Your goal should be 1 to 2 pounds a week. Proper eating should include reducing the consumption of foods that cause bloating. These foods include sugar-refined foods, sodas and food high in sodium. In this diagram you see your abdominal muscles: transverse abdominal, internal obliques, external obliques and the rectus abdominus. These muscles provide movement and support to your core. Strengthening your core will not only give you great looking abs, but it also provides support that accompanies a healthy back. I know this sounds like a lot and obtaining the abs of your dreams will be difficult, but now you know what you need to do. CPT is here to answer any questions you may have on the best exercises for you. Give us a call or send us an email and we will create a personal exercise plan for you!

Keep up with Female Personal Trainers on Weight Loss Blog.

Why Wait till January to Start Your New Year's Resolutions?

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:19:15 PDT

Waiting till New Year's May Be Too Late

December is a great time to start your New Year’s resolutions. In some instances January 1st is not a great time to begin working on your fitness and weight loss goals. Resolutions are already stressful; adding budget strains and fatigue from holiday celebrations and shopping can make sticking to your resolutions even harder. To start, join a gym or hire a personal trainer. Personal trainers are notoriously busy during January and their calendars fill up quickly. During slow periods like December, personal trainers may be more willing to spend additional time with you to help you accelerate your weight loss success. Also, fitness centers are less crowded now. Therefore, you will be able to workout on the machine of your choice without waiting and the group aerobics class sizes will be smaller. Perhaps the biggest benefit is the cost of personal training session before holidays. Many personal trainers offer their biggest special offers of the year before the holidays.This is perfect for a beginner or for someone who has not been to the gym in awhile. Also, jump-starting your fitness goals now will help prevent dreaded holiday weight gain. In fact, by January you could be 3-5 pounds lighter and smaller around the waist. It is much better to get started now than starting from scratch. You will have already created momentum to propel you past the 3 month time average where most people fall off the resolution wagon. Happy Holidays from CPT

Ayana Roberts

Healthy Holidays!

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:21:48 PDT

Helpful Tips To Help You Maintain Your Weight This Holiday Season

It is that time of year again. The joys and stressors of the holiday season are here: shopping, family gatherings, great food, long lines and weight gain. Studies show that the average person gains 1-5 pounds over the holidays. Furthermore, many of those people fail to lose these additional pounds from year to year thus increasing their risk for obesity later in life.

It can be difficult to start or stay on a major weight loss program during this time. Therefore your focus should be on maintaining your exercise and eating routines. Here are some healthy tips to help you maintain your current weight and reduce your stress levels:

1) Take a break from the frantic times of shopping, cooking and giving. Listen to relaxing music or take a bath. Try to make some time to engage in your favorite hobbies like reading or drawing.

2) Don’t compromise on your workouts during the holiday season. If possible increase your activity to burn off those excess calories you will be consuming.

3) Make a commitment with a friend or family member to maintain your weight during the holidays. If you are working with a personal trainer, sometimes they will allow you to bring 1 guest without increasing your rates. Schedule workout times or walks and call each other with encouraging words. Accountability increases your chances for success.

4) Indulge in your holiday favorites moderately. It is okay to have your favorite treats or dishes. Just make sure you don’t go overboard. Remember that portion sizes count. Take your time to eat your meal. It should take you about 20 minutes to eat your meal. Also, use smaller plates when available.

5) Get some rest. For some, the holidays can very stressful. So be sure to take the time to relax and get your rest. Don’t let fatigue be the dictator of your eating habits.

Using these tips will help you stay on track to your weight loss and fitness goals. They will also help you enjoy the holiday season in all that it entails.

Happy Holidays from CPT!
Written by Ayana Roberts, MS, CPT
Ayana Roberts is the owner of Ayana Wellness. She is a certified personal trainer and has a MS in Clinical Epidemiology from Wake Forest University and a MS in Sports Management. You may reach her at ayanaroberts@cptfitness.com

Reference: March 22, 2000 Holiday Weight Gain slight, but may last a lifetime. NIH http://www.nichd.nih.gov/

Personal Trainers Weight Loss- 5 Steps to Lose 5 Pounds Fast!

noreply@blogger.com (Cpt Lithonia) — Tue, 27 Sep 2011 20:23:15 PDT

How Can I Lose Weight?

We get lots of questions about the best way to lose weight. Usually it is from someone who has some kind of big event, such as a wedding or party, coming up in the next few weeks.

Unfortunately the truth is that there's no simple answer to these types of questions. Everyone has different metabolisms, emotions, and different likes and dislikes regarding diet and exercise.

Losing weight in a healthy way -- and keeping it off over time -- takes a lot of dedication and self-discipline. Most people simply aren't prepared physically, mentally, or emotionally. They end up biting off more than they can chew.

Most people who start off with some huge, unrealistic weight loss goal are going to be very disappointed. There are going to hit the “brick wall” in terms of both energy and motivation. No matter how much you think you want it, you're simply not going to lose 25 pounds of fat or get "six pack" abs in the next 3 weeks. Sorry... but it's the truth!

What I like to tell people is this: how about starting off with 5 pounds? This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 5 pounds of body fat and toning your muscles through proper exercise can have a huge impact on the way you look and feel.

If you do it right, losing 5 lbs can be your springboard to much bigger weight loss success. You'll learn what it takes to lose weight the right way. Plus, if you use the healthy fat-burning techniques, you'll end up with a boosted metabolism and some vital momentum to fuel you on your way to a leaner, healthier body!

5 Steps to Lose 5 Pounds Fast

1. "Visualize" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times. Goal visualization is a very powerful tool that everyone should use.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 6- 8 hours of quality sleep per night. Eat foods with 30% or lower in fat avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day. Start off each day with a big glass of water and, if possible, a few minutes of exercise.

3. Cut out “processed” carbs. Whole foods contain essential nutrients that provide your muscles the fuel they need to burn calories. Stop eating all highly-processed "white" carbs and you could easily lose 5 pounds... without doing anything else! The worst -- and most common -- white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.).

4. Eat lean protein and plants. The meal plan for weight loss is one based around a lean protein & vegetables (especially the leafy green variety). Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. Limit your intake of processed carbs (white grains, white rice, etc.). This will increase your metabolism and you'll be losing weight in no time!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with Interval Training. Do full-body workouts and keep them between 45 minutes to 1 hour. Exercising like this will help you lose those 5 pounds fast! Within 30 minutes of your workout, have a nutritious protein shake.

That's it. Follow the proven steps above and you'll lose 5 pounds fast!