I believe that fitness is a lifestyle, but it doesn’t have to be life consuming. Achieving optimal wellness and fitness results are completely within reach no matter where you stand today. There are four key components that you must devote yourself to in order to see drastic changes. They are diet, resistance training, cardio and last but certainly not least, confidence.
In a nutshell it’s all about what, when and how you eat. Most of my clients greatly depend on me to manage this part of their lives because they find it most difficult. I am a firm believer in everything in moderation. Don’t believe what these weight-loss gimmicks might say—you can eat what you love and still have the perfect body. You don’t have to starve yourself by munching on lettuce and bland-tasting diet meals. It’s all about maintaining a strict diet with minimal hiccups, and committing to working hard in the gym. Once you get into great shape, you can eat almost anything you want as long as you commit to burning off those extra calories. But until then, the trick is to take baby steps towards your goal each day, and soon enough you’ll look back and realize you’ve made tremendous strides.
Instead of feasting on your guilty pleasures everyday, reserve only one or two days to “cheating” on your diet. But during the week you eat clean and workout at least 3-4 times a week for one hour. On the weekend, bless your belly for it’s hard work—but don’t go overboard. You’ve worked hard to get where you are—remember that.
Keep in mind that 3,500 calories equals one POUND of fat gained or lost. On average, one slice of pizza is approximately 800 calories. After you eat that one slice, you’re a quarter of the way to gaining one pound of fat…and think about it, who only eats one slice? My clients burn approximately 300-600 in a one-hour workout session with me. That one slice of pizza (maybe 2) still hasn’t been burned off, and women naturally have 10-12% more body fat than men.
As you can see from just this one example, one pound of body fat is so easy to gain but so much harder to loose. To be honest, women have it so much harder than men when it comes to getting in shape and staying there.
If your cardio and eating habits are not the best, resistance training will pick up the slack. The more lean muscle you have the more calories you burn when your body is at rest. There’s 24 hours in a day and the average person works out for 30 minutes, three times per week. As you can see, the time your body spends at rest far exceeds the amount of time you spend in the gym. So if your body is dominated by lean muscle mass, it’s still hard at work even when you’re not actually “working out.”
Women who want a body type with less definition and is more curves, resistance training isn’t the most suitable strategy. Yoga, Pilates, Barr’e etc. are the best ways to go. But for those who do desire the lean and toned body type, resistance training (15-20 repetitions per set) guarantees the best results. It is you versus the weights. The dramatic transformation it can have on the mind and body well worth the temporary discomfort and struggle you feel during the workout.
Most men hate it. But for women, it’s proven to be a lot more enjoyable. Cardio is hands down the best exercise for your heart, lungs, the entire cardiovascular system. A good cardio regime is like the cherry on top of total body health. With all of the progress you earn from watching your diet regularly and committing to a resistance training program, cardio will provide that finishing touch. Doing it daily will keep your energy levels sky high and all those extra inches that have been latched on to your body in those hard to reach areas will steadily start melting away. Decide on what cardio routine works best for you and commit to doing it 3-4 times a week for 30 minutes to an hour. Jogging, sprints, swift walking on an incline, jump roping, elliptical machines and cycling are all great options.
It is the most powerful aspect of the fitness lifestyle. Women who look good, feel good. When you slip into those jeans with ease that were once a struggle to get buttoned, it’ll do a number on your self-esteem. It’ll give you that added motivation you need to run that extra mile. At dinner, it’ll give you the stronger willpower to order brown rice instead of French fries. You’ll snack on protein bars and shakes with a smile while your co-workers stuff their faces with donuts. Now during the week you eat right, workout and stick to all the rules. After awhile, you’ll find yourself in need of a trip to the mall to find clothes a few sizes smaller. And when it’s time to strip down by the pool, you’ll do it with excitement because you know you look amazing. I build each of my clients into disciplined, committed machines so that they can find that confidence and keep it. There’s nothing more rewarding than to see that new empowered person emerge out the darkness of discontent and finally strut her stuff again.
© 2013 Star Body | By DMG