A good beginner type of calorie burning and strength gaining exercise is that of resistance training. It is common for many individuals to direct their energies to weightlifting exercises but it is also acceptable to begin with an exercise program based on body weight. Whichever exercise program you choose, begin at a slow pace until you have learned the correct way to practice the strength training exercise designed for you.

There are many different exercises that can be included in a strength based exercise plan. It's a good idea to include exercises that use various muscles. Begin slowly and gradually increase the weight. There are several different methods you can use to vary your exercise routine. You could do a complete body workout routine one day, your legs and abs on another day, and your arms on yet another day. Always give yourself one complete 24 hour period of rest before focusing on that same muscle again. To increase circulation, make sure you warm up your muscles at the beginning of your exercise routine.

It is not necessary for a beginner workout routines to be so hard to follow. Always begin by adding calorie burning cardiovascular exercises in conjunction with helpful strength training exercises. You should see yourself losing weight by exercising at least three to four hours weekly. After you have advanced, you may want to consider a more strenuous routine based on weightlifting or body weight. Contact us today should you have any questions about starting a workout plan.

While you are under a weight reducing diet, there are certain times of the day that are better for eating because the energy provided by food is better used by your body. The times of the day when is better to eat are not tied to specific hours, but to the kind of activities that you have. This means that for example it is not important that you always eat breakfast at exactly 7AM, but you should always eat breakfast in the morning.

The first time to eat during the day is in the morning. This is especially true if your workout routine is in the morning as well. About 30 mins before you workout is the best time to eat a good breakfast. It is important to eat a good breakfast, one that stops the urges of eating for several hours. The breakfast you eat should be balanced, because when you wake up all the nutrients in the blood are already depleted.

After working out is another good moment to eat. This is so because after you eat your metabolism is still accelerated, which makes it easier for your body to use the energy that comes with your food. This makes it less likely for your food to get deposited as fat in your body.

This is the same reason why it is recommended to eat a light dinner. Since while you sleep your body burns less calories, if you have a heavy dinner all the extra energy will get deposited as fat. A good advice is to eat your dinner at least three hours before going to sleep and to eat a light dinner. In that way you will give your body time to burn some calories while awake.

Staying on a fitness plan while eating healthy will not only help you lose weight but turn it into lean muscle. If it proves to be too difficult try doing group exercises such as the ones we offer  or use a personal trainer. Be sure to contact us should you have any questions regarding fitness and being healthy and we'll be happy to help.

The importance of protein is well known to fitness buffs and athletes.  However, many of those struggling with weight and diet should become just as educated about the importance of protein in stemming hunger and caloric intake while maximizing strength and energy.  In this post we’ll offer yet another healthy living fact regarding protein as it applies to both the hard-core athlete and those of us “mere mortals”.

Athletes who supplement protein do so to do so to expedite muscle growth and to maintain muscle mass. The protein supplement can be used both in pre and post-workout.  Protein has always been a indispensable requirement for human growth and maintenance.  However, intense physical activity demands increased intake over and above the recommended daily allowance (RDA) of protein.  According to the Institute of Medicine, the RDA for an adult male is 34-56 grams per day depending on age.  The RDA for non-pregnant or lactating females is 34-46 grams per day.  Athletes go far beyond these RDA’s, but as you might have guessed, we strongly suggest the exact additional intake be based on professional advice.
   
How about you dieters?  How can protein supplements help you?  You should know that protein powder prevents hunger because it is filling.  Unlike carbs, which provide instant energy, they also are consumed comparatively quickly.  Once carbs are consumed, the body's blood-sugar level falls with the end result being early onset of hunger.  Now your off to consume more calories to combat that hunger.  Now protein itself is not calorie free, however, dieters will find in most cases that on average, protein inhibits the onset of hunger for a much longer period of time than carbs.  Less hunger, less calories....it is that simple.  It would therefore be logical and well advised to make some level of direct swap of carbs for protein.  

There are many companies coming out with protein supplements however our job at The Answer is Fitness is not to promote any one particular company.  With that said, any member of the Answer is Fitness staff will be more than happy to discuss protein and give you real examples of how it helps.   As to how much and how often to supplement, we recommend that you talk to your personal trainer, doctor, or dietitian for unbiased and professional advice.   

We are often asked about the best way to lose 20 pounds, 30 pounds, or  more  in the fastest way possible. The questions are sometimes from those more concerned with the opinions of others than  they are about truly wanting to improve their own physical and mental health.  They are motivated by an upcoming event, a visit, or some other external motivation.  

There's no simple answer.   Losing that kind of weight in a safe and healthy manner (and keeping it off over time) is a matter of commitment and  self-discipline. So what we tell people, after they discuss the subject with their physician, is to simply set realistic and obtainable goals.   How about starting off with 3 pounds? This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 3 pounds and toning your muscles even in the slightest can have a big impact on the way you look and feel. If you do it right, losing those initial 3 lbs can be your springboard to much bigger weight loss success.

The basis of good advice incorporates five simple steps:

1. "See" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 7 hours of quality sleep per night, avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day.

3. Cut out white carbs. Stop eating all highly-processed "white" carbs and you could easily lose 3 pounds in a couple of weeks without doing anything else! The worst and most common white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.)

4. Eat protein and plants. The "perfect" meal for fast fat loss is one based around a lean protein, raw or lightly cooked vegetables (especially the leafy green variety), a serving of beans for appetite-killing carbs, and some good fats (e.g. from olive oil or avocado). No sugars, bad fats, bad starches, fried foods, or processed carbohydrates. Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. You'll spike your metabolism and you'll be losing pounds every day!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with high-intensity interval training cardio. Do full-body workouts and keep them under 60 minutes in length.

Exercising like this will help you lose those 3 pounds in a reasonably short amount of time, while simultaneously toning your muscles in a way that will make it look like you've lost much more.  And remember, you're over the hump when you honestly are doing this for improving what you think of yourself versus what others think. 

Read an assortment of fitness tips out on our "Fitness Education" page.  Good luck...we're your biggest fan!