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Fat loss for Free

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“I’m eating right and doing cardio, why aren’t I losing weight?” I hear that all the time. Usually there are two things going on:

1)      Your eating habits are solid—but your drinking habits (i.e. booze) are not
2)      Where’s the weight training?

I will quickly address number one and then focus on number two. I’m not saying you can’t have a drink, just be aware of the calories.

•        Light Beer = 110 calories (4 beers, 440 calories)
•        4 ounces Red Wine = 80 calories (that’s like a shot of wine)
•        4 ounces White Wine = 75 calories
•        1 ounce Vodka = 65 calories (that’s one shot-not including the Sprite)

Find your favorite drink here.

And let’s not forget, what happens after a night of drinking— the burritos, hot dogs, greasy fries… To find out what’s really sabotaging your diet, write it down! Track three days and look for trends like the post lunch chocolate, the 4 p.m. cookie, the 9 p.m. ice cream…

Since I’m not a nutritionist, I’m going to focus on burning fat! Let me be honest here, it’s not easy to get ripped. The magazine cover abs are usually airbrushed, so first things first, have realistic expectations. Second, what’s your routine? And most importantly, how long have you been doing it for?

Your body is smart— it adapts to how you train. If you’ve been doing the same workout for months, your body will get use to it and that same routine that kicked your butt is now easy and slowing down your fat loss. A client recently told me, “I’ve been doing the same video for two years. What am I doing wrong?” I told her it’s time to buy some new videos. Mixing up your routine forces you to use different muscles, fatigue yourself in a new way and if you keep reading, you’ll learn the secret to super fat loss.

Another big fitness problem is the cardio-aholic. Yes, I’m talking to you Ms. I’m Too Afraid To Weight Train. If your workout consists of only cardio, you need to add weight training! On the other hand, if you’re not doing any cardio, slowly incorporate it into your workout. I say slowly because if you start out too fast, shin splints, knee pain, and other injuries can pop up. Talk to me or a trainer at your gym to lower your risk of injury.

One huge benefit to weight training is you will gain muscle. Most people, especially women, will not turn into Arnold from lifting weights. Sure, a few genetic studs gain muscle easy but the majority of us will gain a few pounds of muscle. And muscles are great because they burn more calories than fat. Another benefit to hitting the weights is you will burn calories. Pumping iron burns lots of calories, especially if you do exercises that work multiple muscle groups at once like, pushups, chin ups, and squatting.

Now, to get the biggest bang for your buck combine cardio and weights (circuit training). Circuit training is popular because it works and it’s efficient. I mean, who has time for 90 minutes of cardio that will eventually lead to joint pain? Take 30-60 minutes and make it count. The combination of getting your heart rate elevated and pumping your muscles will help you lean up fast. I recommend picking eight or so exercises and running from one to the other with little rest between each set.

Circuit Example:
Push up
Hold Plank
Jump rope for 2 minutes
Dumbbell Bicep curl and shoulder press

Questions/comments? Let me know. You can find most of these exercises on YouTube.

Make sure you check with your doctor before starting an exercise routine.

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