Fitness Coaching

Weight Loss Exercises

Weight Training is a great way to help with weight loss.
In the very least, it will aid in preventing weight gain.

Weight training is considered a higher intensity exercise and burns many calories during the activity. An added benefit is that your body will continue to burn calories after the workout due to the recovery needs (EPOC*).

Weight training will also aid you in maintaining a higher metabolism long-term, which will allow you to burn more calories. It can aid you in creating an energy deficit which is essential for weight loss.

Consistent weight training offsets Adult Sarcopenia, which is adult muscle loss. As you age, your body will lose 1/2 – 1 pound of muscle tissue annually; decreasing metabolism and making weight gain that much easier. Therefore, maintaining muscle tissue through weight training is essential for the short-term benefit of calorie burning and the long-term benefit of maintaining metabolic rate.

Weight training is also responsible for creating a fit looking body. Training with weight increases “tone”, allowing the body to take on a much more athletic appearance. Weight training is what allows you to change your shape.

Weight Training for Weight Loss
Novice

• Weight Train 2-3 sessions per week
• Full body exercises with a focus on core muscles
• Basic exercises such as a squat, pushups from the knees, plank and row
• 4-5 exercises of 2-3 sets per workout

Intermediate
• Weight Train 2-4 sessions per week
• Full body exercises
• A mix of basic and more complex exercise selections
• Plank, Squat with weights, lunges, bodyweight pullup, pushups
• 4-5 exercises of 3-4 sets per workout
• Increased weight for greater challenge and benefit

Advanced
• 3-5 sessions per week
• Full body exercises
• Challenging exercises
• 5-7 exercises of 4 sets per workout
• Increased weight for added challenge
• More “bang for your buck” exercises such as a squat + overhead press or a lunge + core rotation.

Weight training is an essential part of the foundation of a long-term weight loss lifestyle. Whether you are looking to lose weight, get “tone” or simply maximize energy burning, then weight training should be utilized consistently.

Call us to schedule a complimentary consultation so we can help guide you in the correct direction towards your goals.  201-951-8080

To your success,
Robert

How To Set Realistic Fitness Goals For The New Year

If you want to succeed, you cannot set yourself up to fail.  If you want to get into shape and start leading a healthier lifestyle you need to learn how to set realistic fitness goals for the New Year.

Take Advantage of The Entire New Year

Instead of trying to lose a large about of weight or being able to run a five minute mile in a month, plan out your goals over the course of the entire New Year. If you have a certain amount of weight you want to lose or a certain fitness goal that you want to attain, like running a mile in under 10 minutes, plan to achieve these goals over the next 12 months. In that time you can slowly lose the weight and get healthy, giving you a higher success rate without feeling too much pressure. If you accomplish those goals before the allotted time, you can set new ones, and advance even further.

Give Yourself Time

Not everyone can hit the gym for four hours a day, but try to dedicate at least three hours a week to start. If you can’t find a solid 30 minute block of time during the day, break it up into 10 minute increments and spread them out. If you exercise for an hour one day but take a break the next day, do not beat yourself up over it. You will soon find out that the more you exercise, the easier it is to find time to do it. Start with three hours a week and give yourself the entire New Year to work up to six hours a week, or more.

Make It a Game and Keep Score

Create your own personal score board. Keep track of your weight lost and gained, because it is not unusual to gain back a little bit of the weight you have lost during the process. Write down your calories for the day and also subtract the calories to consume for your resting metabolic rate as well as from exercise and even household chores. One pound is worth about 3000 calories, so for every 3000 calories you can cut out of your life, it will be one pound less you are taking off of your body.

The most important part of getting in shape is keeping a positive attitude and learning how to set realistic fitness goals for the New Year.