Client Christina – Masters Figure Competitor
As the top Personal Trainer in Fort Lauderdale, I see there are tons and tons of fad diets and “magical” weight loss pills out in the market today because people want to take the easy way out to lose that extra fat. Unfortunately, those diets and pills are not at all efficient and should be avoided. Most people don’t realize that losing weight isn’t rocket science, it an extremely simple and easy process that anyone can do. Below are four methods, that should be used together, that will show you how to lose fat. As you will see, the methods are a lot simpler than you might have figured.

Method #1: Cardio Training

A little exercise goes a long way, especially with cardio. Cardio is a great fat loss tool because you only have to do it for a short period of time. If you thought you had to run for hours before losing weight then think again because fifteen to twenty minutes is all you need. The key is to run sprints at maximum intensity for about a minute, jog at a slower pace for another minute, then alternate. It’s important to do this before after your weights when possible so you don’t wear yourself out first.  Doing cardio right after weights will ramp up the fat burning process.

Method #2: Strength Training

Cardio is not the only type of exercise you need because strength training is of equal importance. By building muscle your body is actively using up calories and stored fat. Doing your weight training workout first followed by your cardio assignment you will be able to burn the maximum amount of fat possible per session. Strength training will also boost your metabolic rate, meaning your body will be burning fat throughout the day.

Method #3:  Avoid Processed Foods and Eat Lean Proteins
Although you may be exercising, processed and refined foods such as chips sweets can ruin what you have been trying to accomplish. By eating these types of foods, you are increasing your body fat. The body is not meant to be eating such refined foods, so it is only natural that it they will store as fat until the body is able to break it down. Instead try for fruits and vegetables as well as lean proteins. Lean proteins can be found in boneless chicken breasts, turkey, fish, and lean beef. These proteins are especially important to those who have the main focus of building muscle.

Method #4: Sleep It Off

It is not necessary during sleep that causes you to lose weight, but the effects of a good night’s rest will. The recommended amount of sleep is seven to eight hours so be sure to get around that many, not too much more and none less. When you get an insufficient amount of sleep, your body prevents certain hormones from activating that maximize your fat burning and muscle building processes.

Following the 4 simple weight loss methods above will definitely help you burn fat easily. The best way to lose weight at the fastest pace possible would be to consult with the #1 personal trainer in Fort Lauderdale.  Joe will be able to design a plan that will make losing weight that’s as easy and fast as possible.   If desired, Joe will create a diet designed around your needs in order to achieve your goals.

As men get older, they tend to put on extra fat, especially in their mid-section which results in a pear or apple-shaped body. The truth is, it’s harder to get rid of that excess fat as the years go by. The reason for this is actually simple, as you age, you lose muscle mass. Decreased physical activity contributes to the loss of muscle mass which, in turn, decreases calorie usage and the weight starts piling on. It’s also possible that fat cells in the arms and legs are no longer able to store fat and the excess goes to the abdomen.

That round belly doesn’t just mean having to buy larger pants, or putting another hole in the belt, it’s harmful to our health. The problem comes from the visceral fat that collects around the internal organs, causing them to work harder. According to the Mayo Clinic, a large amount of belly fat increases your risk of many health issues including cardiovascular disease, high blood pressure, stroke, type 2 diabetes, colorectal cancer and sleep apnea.

Cut the Belly Fat

Knowing that extra abdominal fat is bad for you is one thing, figuring out what to do about it is another. Cutting back on extra calories is an obvious place to start, but that’s not the entire story. To really make a difference, you also have to increase your physical activity. The advice that doctors, nutritionists, and fitness gurus give men is to increase the amount of aerobic exercise they get. But, there were also those that say that weight training is the cure for belly bulge. With the conflicting information, it begs the question; is aerobic exercise or weight training a better way to get rid of that excess fat?

Thankfully, there’s finally an answer to that question in a new study by Harvard School of Public Health (HSPH). Researchers compared the physical activity, waist size and weight of 10,500 men 40 and over. They discovered that men you spent 20 minutes a day on weight training gained 0.67 cm less in their waistlines than men who increased the amount of aerobic activity they did by the same amount. Not surprisingly, they also noted that men who spent more time in sedentary activities gained inches in their waistline.

Armed with that information, it might seem like a great idea to grab some weights and start working out. Slow down though, you could do more damage than good if you aren’t careful. It’s not a good idea to jump into any fitness program without first speaking to your doctor to make sure you’re able to. Once you’ve got the go-ahead, it’s a wise idea to consult a personal trainer to get some expert advice.

You don’t have to give in to age, in fact, you can fight it every step of the way. Starting a weight training program is one of the best ways that you can assure yourself of a healthy, happy and long life. Contact us to learn more about our personal weight training programs, or to schedule a fitness consultation.

Long distance running is popular form of endurance exercise people interested in having a healthier body and losing weight. The reason long distance a popular choice for weight loss is due to the fact that a lot of people enjoy the “runner’s high” – a rush of endorphins released by the body after a certain period of consistent running. Running addicts take great pleasure in long runs. Although studies do show that a higher intensity / shorter duration may burn calories faster, more people tend to follow through with a plan that lets them run at there own pace, even if it is for longer periods of time. The truth is you need a bit of both in order to lose fat. It is important that you build enough endurance to last through a running session that is a little faster than your comfortable pace. Below are a few tips to improve your endurance.

Endurance Tip #1: Warming Up
This isn’t so much a tip as it is more of a necessity. Warming up your muscles and getting the blood flowing will allow your body to perform at its best condition. By getting blood in the muscles you allow the muscles to take more impact thus letting you run a bit longer than normal. This can be done either by stretching or by jogging slower than normal. Cooling down is just as important. A cool down will stabilize your blood flow and muscles which will help prevent the possibility of injury.

Endurance Tip #2: Resistance Training
Cardio alone is not enough to build up your endurance and lose weight, so it is important to add strength training exercises to your routine even if it is only a little bit. The idea here is to train your body to get used to pushing itself beyond its limits. Overcoming different obstacles will help the body build endurance overall. Weight loss is sure to come to those who keep pushing their limits and work out intensively.

Endurance Tip #3: Distance Running and Hill Climbing
One of the most obvious way to build endurance and lose fat is too run a bit farther every session, even if it’s only a tenth of a mile. Slowly but surely you’ll be able to last a bit longer each time you work out. When hill training, it’s best to see how long you can run and be sure not to compare it to normal running. Hill running is entirely different in that you will get tired ten times faster than normal.

Building endurance can be quite easy after you start seeing your first bit of improvements. Following the advice above will help, but following the guidance of a personal trainer specializing in weight loss in Fort Lauderdale will be an investment far greater than it is worth. With Joe’s help you will lose weight quickly and improve your endurance and general health.

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