5 Fat Loss Facts!

 If your trying to lose fat the "smart way" ALWAYS REMEMBER:

1. Fat loss will require you to eat healthy and exercise (cardio and resistance training). **What you eat will play the BIGGEST part of you reaching your goals. The "eating part" will make up about 70-80% of your gains/losses.The exercise part about 20-30%.

2 .There are 3,500 calories in one pound. In order to lose a pound its necessary to eat less calories or burn more calories by exercising. **It's a whole lot easier to eat less than it is to exercise more.  
Keep in mind that NOT eating will cause your body to store fat instead of release it. 


3. It's impossible to lose fat from one area of your body (spot reducing). Weight/fat loss will come from  all over the body. There's no such thing as losing weight only from the stomach,back, or thighs. **One can never determine where the fat will come from..... until you began to exercise and eat healthy.

4. Performing cardio at an intensity level that's 60-70% of your Max heart rate will increase your chances of burning fat.
To calculate your Max Heart rate:  220-age = Max Heart Rate x 60-85% = Target Heart Rate.
**Target Heart Rate is low/moderate intensity, so quite naturally, these type of cardio sessions take longer (30-45 min). Monitor your heart rate by using a the sensors on a treadmill, elliptical, or stair-master. Or buy a watch that measures your heart rate.


5. It takes at least 15 minutes of cardio for your body to start utilizing fat for energy instead of      carbohydrates.*In other words, performing cardio for 10-15 minutes isn't enough time to start burning fat.

20 minute exercise routine for the disabled.

Cant stand up to work out? Having issues with your back, hips, knees, and ankles? There's always some type of exercises that can be done. Perform the circuit routine below.
***If you need more ideas for working around a physical limitation, leave a message and your contact info in the comment box. I'll respond promptly with some exercise ideas.

Which one is it....."You cant"......or "You wont"

Any time someone initially starts to exercise after being sedentary for a long time; the body is guaranteed to resist. Muscles/joints will sometimes ache and sometimes results may not come as quickly as imagined. These issues or "stumbling blocks" can cause an individual to reach the point where they say...."I CANT DO THIS"!!!


Every time I hear someone say "I CANT DO THIS", I have to question whether or not the individual "CANT" or they simply "WONT"........I think it's important to know the difference between the two.

I know individuals that really CANT  exercise due to handicaps and various other physical aliments. Take for instance my good friend "Adam". This man is over 600 lbs and has no cartilage in his knees. At times his legs will bruise from simply standing up. Technically, Adam "CANT" exercise. However, Adam is a fighter and he continues to DO whatever his body will allow him to do.... And I admire him for that.......


I write this post not to criticize anyone.Yet, it is my hope that individuals will start to honestly ask themselves whether or not they "CANT" do something.....or you simply "WONT" do what needs to be done in order for you to reach your goals. A lot of times we give up too easy when something is difficult......(like exercise and eating healthy). However, anything worth having is worth fighting for.........Fight for your health! It only gets easier with time........

Core work

Our core is made up of the muscles in our- abs (six-pack muscles), obliques (side muscles), and lower back . These muscles need to be strengthened and stretched on a regular basis so that we can perform well during our daily activities (work) and of course during exercise. The 3 videos within this post include selected exercises that will assist in building core strength. **Perform these exercises 3-4 days a week.

Are you a Sweet tooth Junkie???

Do you like sweets??? I know I do. As a matter of fact, I like just about everything--cakes, cookies, pies, ice cream, etc. And there's nothing wrong with enjoying all these good things. However, if one is trying to reach a goal, such as "trimming up the waistline".......too many sweets  will stop one from reaching that goal.

As for myself, I still eat some of the (sweets things) that I like. In my opinion, its not wise to deny oneself from all the foods that are enjoyable...........I just practice "self control" and eat sweet things in "moderation".

*** The purpose of this post is to inform individuals of the major impact that our diet has when striving  for better health and fitness. I am a Certified Personal Trainer -not a Dietician. When seeking a suitable eating plan, seek the knowledge and/or services of a dietician.