Meet Diet.com's Weight Loss Featured Challenger-Ilana. Watch her personal videos as she fights to lose the last 25 pounds after she had gained 80. This week, Ilana gets emotional, measured and meets her coach. This is a reality video blog. There are no actors involved.
Duration : 5 min 21 sec
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Week 8: Permanent Weight Loss, part 2
GOALS
What are your fitness goals?
Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs
NUTRITION
Cut saturated fats & simple carbohydrates as much as possible. Research what types of food this is.
Keep some unsaturated fats, sodium, and complex carbohydrates
***
FITT training principle: Frequency, Intensity, Time, Type
[using my own Strength Target example]
Frequency:
~ 3 gym sessions a week.
Intensity:
~ full intensity, choosing weight amounts that allow you to barely complete 3 sets. Get 7-8 hours of sleep, this is when hormonal muscle growth occurs!
Time:
~ No more than an hour of anaerobic (strength) training, plus 20-30 minutes aerobics, plus shower. Maybe 2 hours total at the gym.
Type:
~ CARDIO: 20-30 minutes, STRENGTH: target all muscle groups, 3 sets, 5-10 reps each (I’m doing 5). Rest 1-2 min between sets. Work to exhaustion. Time to discover new muscles to get sore. Also, just be as smooth as possible on the machines, don’t use explosive moves or cheat with body weight.
***
This week’s Fitness:
~ Write out your complete schedule for the week. Pencil in your (increased?) gym sessions and commit to them!
~ Know your fitness Goals and Target: Strength, Endurance or Bulk. Follow the FITT training schedule for yours. (If you need training info, email me, no charge).
~ Cut saturated fats & simple carbohydrates as much as possible.
~ Try to schedule 3 meals and 2 between-meal snacks per day. Eat your biggest meal 2 hours before the gym session. Try to stop eating after dinner. (The biggest meal should be before training, not an inactive period).
~ List the meals you usually eat. Are any of these foods on the saturated fat / simple carbohydrate lists? Replace them, perhaps with veggies.
~ Consider consulting a trainer to help you find your target BMI and optimal weight for your fitness goals. They can also give you tips for optimal usage of gym equipment.
An ISSA-certified fitness trainer can help you lose weight using the Zig Zag method. This is a method of targeting ideal weight for your body type & age, and alternating calorie-cutting (resting days) with calorie-increase (training days). It’s scientific and careful calorie-management. Later I’ll examine it more closely. In order to do it we use a special formula, with some specific information such as BMI. A trainer can help to understand our target weight and exactly what to eat and how to effectively mix diet with training. Starvation won’t work! And of course I’m happy to help you with any questions.
How’s the fast food these days? It’s just not as appetizing anymore, is it!
You’re doing fantastic! You’ve got strength, guidance, perseverance, faith and CHANGE!~
http://www.cafepress.com/atlasgymwear
Duration : 0:9:57
2 CommentsWeek 8: Permanent Weight Loss, part 2
GOALS
What are your fitness goals?
Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs
NUTRITION
Cut saturated fats & simple carbohydrates as much as possible. Research what types of food this is.
Keep some unsaturated fats, sodium, and complex carbohydrates
***
FITT training principle: Frequency, Intensity, Time, Type
[using my own Strength Target example]
Frequency:
~ 3 gym sessions a week.
Intensity:
~ full intensity, choosing weight amounts that allow you to barely complete 3 sets. Get 7-8 hours of sleep, this is when hormonal muscle growth occurs!
Time:
~ No more than an hour of anaerobic (strength) training, plus 20-30 minutes aerobics, plus shower. Maybe 2 hours total at the gym.
Type:
~ CARDIO: 20-30 minutes, STRENGTH: target all muscle groups, 3 sets, 5-10 reps each (I’m doing 5). Rest 1-2 min between sets. Work to exhaustion. Time to discover new muscles to get sore. Also, just be as smooth as possible on the machines, don’t use explosive moves or cheat with body weight.
***
This week’s Fitness:
~ Write out your complete schedule for the week. Pencil in your (increased?) gym sessions and commit to them!
~ Know your fitness Goals and Target: Strength, Endurance or Bulk. Follow the FITT training schedule for yours. (If you need training info, email me, no charge).
~ Cut saturated fats & simple carbohydrates as much as possible.
~ Try to schedule 3 meals and 2 between-meal snacks per day. Eat your biggest meal 2 hours before the gym session. Try to stop eating after dinner. (The biggest meal should be before training, not an inactive period).
~ List the meals you usually eat. Are any of these foods on the saturated fat / simple carbohydrate lists? Replace them, perhaps with veggies.
~ Consider consulting a trainer to help you find your target BMI and optimal weight for your fitness goals. They can also give you tips for optimal usage of gym equipment.
An ISSA-certified fitness trainer can help you lose weight using the Zig Zag method. This is a method of targeting ideal weight for your body type & age, and alternating calorie-cutting (resting days) with calorie-increase (training days). It’s scientific and careful calorie-management. Later I’ll examine it more closely. In order to do it we use a special formula, with some specific information such as BMI. A trainer can help to understand our target weight and exactly what to eat and how to effectively mix diet with training. Starvation won’t work! And of course I’m happy to help you with any questions.
How’s the fast food these days? It’s just not as appetizing anymore, is it!
You’re doing fantastic! You’ve got strength, guidance, perseverance, faith and CHANGE!~
http://www.cafepress.com/atlasgymwear
Duration : 0:9:57
2 Comments
http://www.YourWeightlossMentor.com
Healthy Weight Loss tips; Meals, Motivation, Diet Plans, Weight Training, Cardio, workout, Fitness, Video Recipes.
Juan Montalvo
aka: fitcoach2007
Boca Raton, Florida
206-426-6435
Duration : 0:2:36
6 Commentshttp://www.YourWeightlossMentor.com
Healthy Weight Loss tips; Meals, Motivation, Diet Plans, Weight Training, Cardio, workout, Fitness, Video Recipes.
Juan Montalvo
aka: fitcoach2007
Boca Raton, Florida
206-426-6435
Duration : 0:2:36
6 Comments
Week 8: Permanent Weight Loss, part 1
GOALS
What are your fitness goals?
Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs
WEIGHT LOSS
If this is your objective, as it is mine, we want to target fat loss. Not water or lean body mass loss.
TARGETS [Choose ONE of these three: Endurance / Strength / Bulk]:
1. ~ ENDURANCE (running a marathon? Dancing with the Stars? Fighting big axe-wielding gangs?)
….Cardio: train up to 2 hours of aerobics, 2-5 times a week.
….Strength: target all muscle groups, 3 sets, 20-40 reps each, rest 1-2 min between sets
2. ~ STRENGTH (absolute strength = muscle power. Increasing our lean body mass by pushing our muscles farther, breaking them down and rebuilding)
….Cardio: 20-30 minutes, 3 times a week
….Strength: target all muscle groups, 3 sets, 5-10 reps each, rest 1-2 min between sets.
3. ~ BULK (bodybuilding = super heroic muscles, not necessarily for strength)
….Um, get a trainer to help you. Do everything, “periodize” your regimen, shave your pits for goodness’ sake.
CAUTION: GENERAL RULE OF OVERTRAINING
After training your muscle groups, give it at least one day before targeting them again. We don’t want to train the same muscles two days in a row, ok? So if you want to strength train daily, try different muscle groups on different days. And get 7-8 hours sleep!
Doing more will result in overtraining, decreased Lean Body Mass, decreased Resting Metabolic Rate, and over time, MORE fat gain. Work smart, not hard!
The thing you have to remember is that we are gradually raising our Resting Metabolic Rate with more exercise, which helps us to use energy more powerfully, and prevent it turning to fat. It’s a more longterm solution than dropping pounds as quickly as possible. The scale has dipped too, but as mentioned in week 8, the scale is not going to indicate a lower ratio of fat to increased lean body mass - so don’t put too much at stake on that weekly number. We want a lower ratio of fat to lean, not necessarily a lower weight. In some cases we want the same weight or even more weight, depending on how much muscle we want!
Remember, dropping as many pounds as possible as quickly as possible is more likely to make you weigh even more than you do now in a year or two. We need aerobic and strength training together, to enact lipolysis (fat breakdown) and the increased metabolic rate associated with lean body mass development. This results in permanent fitness and all the benefits of a fitness lifestyle: a longer and better life!
(continued in Week 8 pt 2)
Duration : 0:9:40
3 CommentsWeek 8: Permanent Weight Loss, part 1
GOALS
What are your fitness goals?
Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs
WEIGHT LOSS
If this is your objective, as it is mine, we want to target fat loss. Not water or lean body mass loss.
TARGETS [Choose ONE of these three: Endurance / Strength / Bulk]:
1. ~ ENDURANCE (running a marathon? Dancing with the Stars? Fighting big axe-wielding gangs?)
….Cardio: train up to 2 hours of aerobics, 2-5 times a week.
….Strength: target all muscle groups, 3 sets, 20-40 reps each, rest 1-2 min between sets
2. ~ STRENGTH (absolute strength = muscle power. Increasing our lean body mass by pushing our muscles farther, breaking them down and rebuilding)
….Cardio: 20-30 minutes, 3 times a week
….Strength: target all muscle groups, 3 sets, 5-10 reps each, rest 1-2 min between sets.
3. ~ BULK (bodybuilding = super heroic muscles, not necessarily for strength)
….Um, get a trainer to help you. Do everything, “periodize” your regimen, shave your pits for goodness’ sake.
CAUTION: GENERAL RULE OF OVERTRAINING
After training your muscle groups, give it at least one day before targeting them again. We don’t want to train the same muscles two days in a row, ok? So if you want to strength train daily, try different muscle groups on different days. And get 7-8 hours sleep!
Doing more will result in overtraining, decreased Lean Body Mass, decreased Resting Metabolic Rate, and over time, MORE fat gain. Work smart, not hard!
The thing you have to remember is that we are gradually raising our Resting Metabolic Rate with more exercise, which helps us to use energy more powerfully, and prevent it turning to fat. It’s a more longterm solution than dropping pounds as quickly as possible. The scale has dipped too, but as mentioned in week 8, the scale is not going to indicate a lower ratio of fat to increased lean body mass - so don’t put too much at stake on that weekly number. We want a lower ratio of fat to lean, not necessarily a lower weight. In some cases we want the same weight or even more weight, depending on how much muscle we want!
Remember, dropping as many pounds as possible as quickly as possible is more likely to make you weigh even more than you do now in a year or two. We need aerobic and strength training together, to enact lipolysis (fat breakdown) and the increased metabolic rate associated with lean body mass development. This results in permanent fitness and all the benefits of a fitness lifestyle: a longer and better life!
(continued in Week 8 pt 2)
Duration : 0:9:40
3 Comments
Here we go! You want get a great looking ab as summer time is approaching? Or you simply just want to be able to follow all workouts with ease? Time to start exercising on your core! Ready? Go PBalance!!!
Duration : 0:5:34
10 CommentsHere we go! You want get a great looking ab as summer time is approaching? Or you simply just want to be able to follow all workouts with ease? Time to start exercising on your core! Ready? Go PBalance!!!
Duration : 0:5:34
10 Comments
http://www.My6PackQuest.com
Healthy Weight Loss tips; Meals, Motivation, Diet Plans, Weight Training, Cardio, workout, Fitness, Video Recipes.
*Don’t Forget To SUBSCRIBE To My YouTube Channel*
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(to stay up to date with what is going on in, Health, Fitness, and Nutrition)
Juan Montalvo
aka: fitcoach2007
Boca Raton, Florida
206-426-6435
Duration : 0:3:41
11 Comments