Got 10 Extra Pounds?
Cardiovascular training if you want to lose 10 pounds or less....
Lets talk about your cardiovascular activity, better known as, "cardio". The daily recommended amount of cardio is at least 30 minutes every day. I recommend four of those seven days you are doing 35-40 minutes at your target heart rate. (220 minus your age multiplied by 80) Your cardio can be anything from running on a treadmill to biking, rollerblading or a jog around the block....anything that gets the blood moving... Just keep your heart rate in the target zone...
Resistance training is also important during this weight reduction process. I know many people who are shy about resistance training, but this knid of training is one of the most effective ways to see results more quickly, it helps in the prevention of osteoporosis, and prevents day to day injuries. It increases your metabolism, which slows down as we age. Resistance training should be done two or three time a week, and you can all the help you need at your local gym with the assistance of the gyms trainer. The basics are lunges, squats, curls, presses, both leg and chest, and the all important core strengthening exercises.
Cardiovascular training to lose 20 pounds or more.
The components are the same as the above, Cardiovascular training, resistance training, and the all important, "better eating habits" With the cardio, you want to get 35-40 minutes everyday. On five of the seven days I recommend being in your target heart rate for 35-40 minutes. The key here is to consistently do more than you have been doing, and progree every week. Three to four days of resistance training is a must, as it will make things happen more quickly.
Eating habits
Last but not least are your eating habits. At first you may want to keep a food dairy. This is only to get you to think about what you are putting into your mouth. This is not designed to be kept up for a life time, just to get you moving in a right direction. The more detailed you are, the better off you will be. We all underestimate the amount of calories we consume in a day. To lose weight safely I recommend eating from 1300-1700 calories per day. Avoid high fat foods like chips, sodas, fried foods, dairy foods (milk and cheese), and high glycemic foods such as those containing refined sugars. You should eat generous portions of vegetables and fruits. A good green product such as our supreme greens works very well in this process as it nutrifies and detoxes at the same time. Please come and see us for help in any of these areas and for nutritional help in the form of supplements that may be needed. Losing weight does not have to be hard...at least not for very long.
