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Learning Through Doing

Blogs are Great Tools to Learn About Fitness.  The Best Way to Learn is by Doing!  Contact Me to Get Started to a Better You!

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Lose Weight Fast - The Safe Way

5/30/2012

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Hi Everyone!  Chill here with some tips on losing weight fast.  Summer is here and the beach is inviting.  Summer means wearing less clothes and showing our Winter weight gain.

I read a recent article on the WebMD.com website titled "How to Lose Weight Fast and Safely."  I'll save you time by giving you a summary along with my thoughts.

First, there is no secret to losing weight.  It is a simple math problem.  You have to burn more calories than you consume.  However, if it is so simple, why aren't more people successful with losing weight fast and safe?

Although the article did not point this out, I will tell you that most people do not account for snacking.  The candy bar you had between lunch and dinner still counts. So, use a diary to track what you eat.  Use the nutritional labels to gauge how many calories you are consuming.  You need to do this first to establish a benchmark.

Next, plan out your meals and exercise.  You can lose up to 2 to 5 pounds safely per week if you have the right guidance.  And, as always, seek out guidance from your physician before beginning any plan.

I can help you on the exercise front.  I can plan your workouts so that you will burn the most calories in a safe manner.  Imagine losing 3 to 5 pounds a week!  In 90 days to six months, you can go from flabby to "not too shabby."

Some other tips include limiting your food intake to certain places.  Instead of eating in your car or on the couch watching TV, eat at your dining room table, count your bites and try to eat slowly.  The reason you want to eat slow is to give your brain enough time (usually 20 minutes), to signal that you have eaten enough food and that you are "full."

I cannot stress the importance of good exercise.  As a personal trainer, I have witnessed people at the end of their rope turning to me as their last hope to lose weight.  And, I have helped people succeed.  If you haven't done so already, take a look at some of my past client success stories.


Until next month,

Chill Out - ChillFit!

Chill James
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So, How Many Calories Can You Consume?

10/9/2011

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 Hi, this is Chill James.  I thought I'd step back this month and go over some of the basics of losing weight.  So, let's dig into the topic about calories.  The more you know about this simple topic, the better you can tackle the task of losing weight.

What is a calorie? A calorie is not a "thing", it is a measurement.  Just like your measuring cup in the kitchen, a calorie measures the amount of energy stored in carbohydrates, fat, and protein.  So, it would almost sound reasonable to reduce your calorie intake to a low level so you would start burning fat .  Unfortunately, that is not how your body works.

For example:  The average amount of calories needed to support the basal metabolic rate, per day, for the average woman is 1,200 calories in a 24 hour period.  These calories do everything from helping you to breathe, rebuilding body tissues, cells, breathing, etc.  If you simply, and dramatically reduce your caloric intake, your body will go into a defensive mode and alter, (slow down) it's metabolism.  If you continue this strategy, the worst part is that you begin losing muscle tissue...Which is just what you need to begin an exercise program!

That is just the simple truth.

In fact, you may need to ADD calories to your diet to kick start your weight loss plan.

The key is to get on the RIGHT nutrition plan without starving yourself and train your body to burn the right, yes, the right type of calories so you can have that body that you and your admirers will adore!

So, how many calories can you consume?  I want to turn you onto someone that I have worked with in the past, Pam Smith.  Pam is a nationally reknown nutritionist who can help you fine tune your caloric intake through proper nutrition.  Click here to visit her website:  Eat Right Now!

Chill Out! - ChillFit!
Chill James




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Losing Weight Starts with Making Good Choices

9/16/2011

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Hi!  This is Chill James.  The Fall is almost here, a time where our kids are back in school, everyone is off their vacations and back to work.  Many people up North are getting their homes and cars prepared for the coming Winter.  And, it got me to thinking...Are you prepared for the Winter?
Even though we live down here in Florida, once the holidays start arriving, we start to let our diets slide.  After all, I'll just wear some bulkier clothing to hide the....well, bulk.

One way you can help the process is to get into the habit of selecting nutritious foods that act like fuel for the furnace on a winter's night.  Foods that have high concentrations of fat and sugar, or both, are the worst possible fuel choices for your complex and wonderful body.

Also, your body processes foods that are higher in fat and sugar differently than foods that are, for example, higher in complex carbohydrates and fiber.

The key is not to put yourself into dramatic choices all at once.  For example:  Do you hit the vending machine for a candy bar in the afternoon at the office?  Why not replace that candy bar with a nutrition or "power" bar.  You may have to try a few to get the one you can stick with for a while.  Mix up your choices for a snack with fruit and or snack sized vegetables.  The good news is that many of these foods now come in sensible sizes in convenient packaging. Crunch Pak is a company that makes convenient to consume, sliced apples.  I've tried them, they are really good!

Another choice you can make is to increase your physical activity.  Give me a call and I can help coach you back to shape so you can burn that fat along burning those old bulky clothes once you lose that weight and reach your personal goal!
Until next time...
Chill Out - Chill Fit!


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    Hi, I'm Chill James, Orlando Florida Personal Trainer.  Subscribe to My Blog to Get the Latest on Fitness Tips.

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