Actions Leading to Weight Loss |
| 1. Attending Personal Training Workouts 2-3 times/week. |
- increases muscle mass which, over time, increases resting metabolic rate which allows you to burn more calories throughout your daily activities.
- strength training increases muscle mass or lean tissue
- strength training increases bone density
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| 2. Doing at least 4 hours/week of Cardiovascular Endurance Exercise at 7/10 intensity. 7/10 intensity is exercise difficult enough where you can't have a comfortable conversation. |
- significantly contributes to calorie deficit needed for weight loss.
- examples include brisk walking (treadmill or outside), elliptical, cycling/biking (stationary or outside), swimming, skating, rollerblading, hiking and more.
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| 3. Eating between 4-5 meals/day, 1200-1500 calories of Healthy Foods including Fruits, Vegetables, Whole Grains, and Lean Proteins. |
- the most significant factor in weight loss, (a good workout can be spoiled easily in our society--750 calorie french fries at a drivethru for example).
- try to shop around the outside of your grocery store
- eliminate last-minute high-calorie, fast-food choices by planning your meals each Sunday
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