Part 1 - Fitness
You will have noticed this is a weight loss guide, not advice on some new way to slowly starve yourself. Diets don’t work. Fads don’t work. You, on the other hand…well, you will work! That is not to say that you will have to work so hard that you will want to quit. On the contrary, this short guide will make it easier for you to achieve your goals. It will hopefully dispel myths, broaden your education, and, most importantly, save you time!
Keep in mind that this information is intended for the general adult population. Those with an advanced level of fitness or extreme health issues will still find the information useful, but may want to consult with a specialist, and/or doctor.
This guide was designed based on years of experience and education in the fitness and health industry, watching fads and crazes come and go, and learning something new each and every day – either from the clients or research. Decades of experience doing things like participating in, organizing and coaching sports teams, and/or individuals, as well as running small supplement and personal training businesses have led to an insider’s perspective on the health and fitness industry as a whole.
This industry is full of “experts” and fads. It is hard to know who to trust. Even doctors and celebrities are known to have backed extreme ideas and products in order to promote a book or reap some other financial benefit. Thankfully, there are also true professionals with a real a real passion and iron-clad ethics. Bottom line – it never hurts to do a little research of your own. Ask questions, lots of questions, from your health professionals!
So, let’s plan! Goals should be set both for the short term and long term. Regardless of the duration of the program you have chosen, your goals will be set on or before your 1st session or meeting. Your goals will be realistic and achievable with an emphasis on safety.
Best Way to Quickest Results
The best way to achieve the quickest, most efficient outcome is to “hit it from as many angles as you can.” Without getting too much into the physiology, STAY AS BUSY AS YOU CAN EACH DAY! Cut time between sets, do laundry, yard work, dishes, etc - whatever you have the energy for. An older client who was severely unfit used to hold on to her kitchen counter and dance! She'd make extra trips with her laundry up and down the stairs, holding onto the rail. She lost an average of 2lbs/wk for a few months! Be creative! You will super-charge your metabolism, this way. You’ll contribute more to your energy expenditure and have to deal much less with that nasty other component of weight loss - calorie reduction!
The two critical components of fitness are Muscular Capacity and Cardiovascular Capacity – improving these two through Strength Training and Cardiovascular Conditioning will lead to positive changes in the other two Main Components of Fitness: Body Composition and Flexibility.
The length of time required to achieve your desired results can best be described as your FITNESS JOURNEY. You’ll have a few to several way-points and one final destination. As an example, if you want to lose 45 lbs, you will break that down into smaller increments, otherwise known as Short Term Goals. So, as you hit the 10lb mark, pat yourself on the back, reward yourself, possibly with a new article of clothing or dinner for you and your spouse. Then re-assess, update your program accordingly, and proceed. Good job!
Now that we know that we should do both cardio and strength training, it’s time to decide how much time you can dedicate to each workout. Beginners will want to set their programs to no more than one hour, in the beginning, including cardio and stretching (flexibility), three to four days/week. There are some essential things you absolutely must do if you want to achieve your objectives.
You’ll need some baselines to help measure your progress. Record them. Here are a few:
RHR (Resting Heart Rate)
MHR (Max Heart Rate)
Weight
Body Fat (stored subcutaneously and around organs, this is the true target of your weight loss program)
Always use BF instead of the generic and inaccurate BMI, or Body Mass Index. While you want your BMI to be under 25, there are several categories of healthy body weights for males and females. This number is very important for anyone looking to lose weight, as it will accurately determine a reasonable time-to-goal number, in weeks or months.
Body Measurements (at sites like upper arm, upper leg, waist, etc, using a tailor’s tape measure)
VO2 Max (If you happen to get a stress test this will measure your ability to effectively use oxygen.)
No matter your age or current fitness level, where there is a will, there is a way. If anyone would like to post their journeys or stories of success, or has questions about fitness, please feel free to contact 