Week 2: Adding More to the Effort to Have Less
Welcome back to your 5 week weight loss program. Hopefully, at this point you are getting into a rhythm with your new routine and habits. Keep going. Those new habits will help remove weight from your belly and back, and are a solid foundation for lifestyle change.
This week, we’re going to add a little more to the routine and lay some more ground work.
You won’t know if you’re making progress unless you know how to measure it. So let’s talk about the right and wrong ways to weigh the situation. Your weight shouldn’t be your only measure of progress. Everybody is different. For example, let’s look at body fat content. A male can feel healthy and agreeable with around 2 to 24 percent body fat. A woman can feel the same with 10 to 30 percent body fat. Machines are readily available at your doctor, your gym, or even at your pharmacy to determine your body fat content.
Another useful tool is to calculate your body mass index, or BMI. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared. BMI=Kg/M2. If you don’t want to do the math, you can just follow this link to one of many handy calculators available online.
A BMI of 25 or higher is considered overweight, while a BMI of 30 or more is considered morbidly obese.
Remember, your weight may actually increase when you first start getting healthy, as muscle weighs more than fat.
Did you know not all exercise is good exercise? For example, routines that require an insane amount of crunches won’t help trim your tummy. In fact, they can actually hurt your body in the long run.
If you are getting comfortable with your cardio workouts, try adding in a little resistance training. Start lifting light weights, such as free weights, and gradually increase the weight and resistance. Machines are a great way to get your range of motion down right. Just remember to not go so overboard that you hurt yourself. While the old proverb about “No pain, no gain” is true, it also depends on the kind of pain. Dull pain after a workout is usually a sign you worked your muscles well. Sharp pain likely means you are hurting yourself and you should stop immediately.
Now that you are getting into the habit of eating healthier, it’s time to take it to the next level. You want your body to begin burning some of your fat reserves for fuel instead of storing additional fat. Try to limit your calories to around 1,500 per day. You should also try to make about 15% of your calories lean protein. One effective way to reduce your calories and still maintain a good energy level is to eat small portions every two to three hours.
There are also several nutritional supplements you can add to your diet to help jump start the fat burning process. Garcinia Cambogia is the top seller in the country right now, but there are several others. You can see the list of weight loss supplements we offer.
You can also boost your results through various fat destroying technologies, like cryolipolysis (fat freezing), laser, and ultrasound & radio frequency cavitation. You can book your free consult at Slimming Studios, or book your next session at one of our convenient studios.
Next week, we’ll talk about how to stay motivated as you move into the half way mark.