How to Lose Body Fat
A question I get asked more than any other is “How do I lose body fat?” The goal of everyone should be to lose body fat while retaining your hard earned muscle!
Here are some basic guidelines: First, find out how many calories you need to maintain your current body weight, then subtract 500 calories from that, and spread those calories over 6 meals.
are important for ( G.I.) gastrointestinal health, and will keep you full. I have trained many people who workout correctly and watch their diet, but fail to take a proper Multivitamin/ Mineral supplement and do not drink enough water. (Muscle is over 70% wa- ter). Try to do 45 minutes of low impact cardiovascular exercise every day to increase your heart rate. High impact cardio will cause muscle loss. Try to do your cardio first thing in the morn- ing on an empty stomach, as this is believed to facilitate fat burn- ing the best. If you cannot do this in the morning, or do not wish to, then try to get it done in the after- noon.
The most important thing you can do to lose body fat is some sort of resistance training, as the more muscle you have, the more calo- ries you will burn at rest. Remem- ber, to take “Baby Steps.” If you are losing more than two pounds a week, you are most likely losing muscle. Take it slow and you will have a better chance of achieving your goals.
Also, many of you will be go-
ing to holiday parties and might find it hard to stay on your diet. Remember that the holidays come and go. Moderation is the key. If you have to give in to that sweet
Finding out how many calories you need to maintain your current body weight can be done in two manners. You can do this professionally with a calorim- eter, or just write down everything you eat for three days, add up the calories by checking on the calorie tabs, then divide by three. This will give you an idea of your daily caloric intake. Remember, for every meal have a lean protein, a low glycemic carbohy- drate and vegetable. Protein is important as it further decreases the glycemic load of the carbs, and spares muscle which keeps your metabolism high. Vegetables
tooth however, do not pass on the choco- late. That’s right, Chocolate! Chocolate contains antioxidants which can prevent cells from damage while reducing blood pressure and clotting. Chocolate may also lower bad cholesterol. Stick to dark chocolate which has more cocoa and fewer calories than milk chocolate. En- joy the holidays. You can make up for it when they are over.
Stay healthy Coronado!
Photo and article submitted by Scott Markey, Local Nutritionist & Trainer
9
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28