The 3 Components needed for a successful Weight Loss ProgramIn order to achieve the results you desire you need to have 3 components that all have to work synergistically. Meaning if one component is missing, your results will be limited. The 3 components that we educate our clients on are:
Component 1 is - Supportive Nutrition.Choose lean proteins, supportive carbs, fibrous vegetables, fruit and essential fats in your digestive tract every 3 to 3 1/2 hours. Portion amounts and even deducting some starches are all based on your activity levels, goals and metabolism. Gone are the days of thinking you need to starve yourself or throw out favorable carbs. I am seeing more and more people, lowering their complex carb intake and suffering with less energy and limited results. STOP!!!!
Component 2 is - Maintain Muscle.Muscle is metabolism. Muscle is the site where fat is burned! In order to liberate fat, function better and stronger, you have to maintain lean muscle tissue. In order to liberate fat, function better and stronger, you have to maintain lean muscle tissue.How do you do that? Eat supportively so you don't use your muscle as a source of energy (low calorie diets and low carb diets have been show to use energy from lean muscle tissue, rather then fat). What else? How about this thing called resistance training/strength training? Study after study, shows that resistance training helps to save the muscle. And remember, muscle is the site where fat is burned! Something else to think about. Most people do cardio in hopes of losing weight. Great! But, did you know that strength training actually elevates the metabolism longer than cardio training? In other words, your metabolism stays elevated longer when you workout with weights. You do get a direct calorie burn when performing cardio, but that is at the moment. Weight training allows you to maintain the calorie burn longer. In fact, studies have show from 12 to 48 hours.
Component 3 is - Productive Cardio.It must be performed in a gradual, progressive manner where the body is continually getting challenged. Otherwise the body adapts and your weight loss, becomes weight maintenance. Many times I have seen people on the cardio machines not coming close to challenging themselves. But, they sure can keep up to date with the latest magazine article or watch their favorite soap opera without breaking a sweat.What is my point? Doing cardio training at a very low level of intensity might be fine if you just started, or if you are coming off of an injury or sickness, but cardio training must be productive. It must be performed in a gradual, progressive manner where the body is continually getting challenged. Otherwise the body adapts and your weight loss, becomes weight maintenance. What to do? Slowly increase your duration, your intensity (effort) and your frequency. What is your high point? What level challenges you the most? What level challenges you the least? Do you know your target heart rate zones to burn the maximum amount of calories without over doing it? You have to be able to answer these questions in order to have a productive cardio session.
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