After 40 years in the fitness and physical education business, I have seen many changes. The improvements in research, knowledge, technology, exercise equipment and access to exercise would lead one to think we live in a fit society. But this is the furthest thing from the truth. Obesity is at an all-time high in our country and has trickled down into younger ages, including our youth. The answers to why this is happening would be better suited for a book instead of a one-page article. I will leave that to the experts. But I do believe I have a simple plan that can help you get rid of that unwanted fat and get your life back on the right track. I must say a simple plan is not to be defined as an easy plan. It takes tremendous determination and dedication. But I know it works, as it has for me and many of my clients through the years, including Brent and Colleen (pictured) who have not only lost 30 pounds but have kept it off.
This is the program that has worked for me. This initial phase should last for 40 days.
- Absolutely no sweets or other high-calorie snacks. This includes chips, peanuts, etc. This part is essential! Keep fruit, low-fat yogurt and other low-calorie snacks to eat between meals.
- Try to keep two of your three meals a day between 300-400 calories. Your third meal can be a normal meal but don’t overindulge. I prefer light breakfast and lunch, then a normal dinner, but this can be optional.
- Alcohol needs to be limited to 3 nights a week and limit intake.
- Try to limit foods high in calories and low in nutrition (mayo, butter, sugar, cream, etc.).
- Drink 64 ounces of water per day. Try to eliminate soft drinks from your diet.
- Two or three days of high-intensity weight resistance exercise.
- Two or three days of cardio (at least 30 minutes).
- If possible, try to do five-minute mini workouts throughout the day (squats, push-ups, sit-ups… anything that elevates the heart rate to 75% of maximum heart rate).
- Weigh yourself only once a week at the same day and time each week. If you have not been in a strength training program, you initially might not lose weight because you are gaining lean tissue. If you stick to the plan after 40 days, you should lose between 15-20 pounds of body fat.
To be a part of this program at Wilson Park Training Center, email firstname.lastname@example.org or call 336-407-3143 for more information. In my next article (in the January 2017 issue) I will give my plan for maintaining your weight after getting to your desired weight.