A lot of people wonder how to lose the most weight and focus strictly on the numbers.... well- let me tell you that there are more things to consider than just your raw weight number. For example: Lets say you weigh 200 pounds on Jan 1st... then you work out and and in a month you weigh yourself again and you now weigh 190 lbs. (Good or bad?) Well it really depends on what you actually lost. A lot of people lose things that you do not want to lose like: water weight, bone density, muscle :( , even money and your motivation... (which may weigh more than anything else... )
** To avoid falling into this on-going cycle: you want to get a measure of your fat and non-fat body content: this means- measuring your body fat. Once you have your body fat- you can subtract current body weight by body fat- and that will give you your non-fat mass.
example: (lets make it easy for the sake of math):
-person weighs 100 lbs -body fat measure is 20% (you multiple 100 (times) .20 = 20lbs
*so this person has 20lbs of fat mass and 80 lbs of non- fat mass (bone, muscles, organs and water)
Now this person can focus on burning fat mass- so that next time they weigh themselves and get their body fat again- they will easily determine if indeed they lost fat or not!
** so now- how do we burn the fat?
some tips:
Tip #1: Do cardio first thing in the morning before eating anything (imagine you are a car: and your fat mass is your fuel reserve- well if you eat- the gasoline level will go higher than the fuel reserve so that when you do cardio- what you are burning is what ever you ate (+gasoline) and not fat (or fuel reserve):
if you do not eat: then your body will tap right into your fuel reserve (fat mass) and start burning that off first.
Tip #2: Do cardio after weight training (instead of cardio and then weights): for the same reason as above
you will burn excess calories first through weights and then when you do cardio- you will burn fat!
Tip # 3: Do interval cardio training: fast- slow- fast- medium- slow- medium- fast
What this means is that: you will make up time intervals: (what ever your body can handle while pushing yourself) example: fast pace walking for a minute- followed by 30 seconds of faster pace jogging (if on a treadmill- walk at 3.8 speed- and jog at 5/6 speed).
** With the previous example: you are still a beautiful ferrari!: and so, when do you waste your break pads the most? (freeway or streets?)
well- on the streets because you are constantly stopping and going- stopping and going- same for your body- you waste/ burn more calories (fat content) if you 'stop and go' faster and slower intervals of training!
Always remember to stay hydrated before, during and after your training sessions. Make sure you listen to your body and not exceed your limits! Have fun and keep working hard towards becoming your best self!
your Trainer Sebastian!
www.fitwithsebastian.com
fitwithsebastian@gmail.com
So, si yo voy al gym in the morning 6:00 am
ReplyDeletecuanto debo de hacer de levantamiento de pesas y cuanto de cardio? can i eat my breakfast right after gym or should i wait some time ? how long it will take to lose ...say 30 pounds?
nice blog Sebastian,
thanks
Thank you for reading my blog!
ReplyDelete1st)
First of all if you go to the gym at 6am- it is recommended that you eat something very light- fruit- orange juice- only because you don't want to be too weak for lifting weights- (per the suggestion of lifting and then cardio: that is more for later in the day when you have a little more energy) unless you feel pretty strong in the morning then you can do what you suggested.
The time: You should do about 40 to 55 mins of lifting (depending on what you do) and then 20- 30mins of cardio.
You should definitely eat your breakfast right after your workout (recommended to eat protein and fast to digest carbs like: eggs- for protein and fruit - or a sports drink for carbs): You want to eat or drink (protein shake) right after or within an hour of your work out- to speed up muscle recovery and promote growth!)
about losing the weight: Healthy weight loss should be about 2.5 lbs. per week. (ofcourse some people lose more initially depending on the frequency, duration and intensity of their work outs) .
Hope this helps,
your trainer Sebastian