Best Weight Loss Practices | Certified Personal Trainers

RIGHT MENTALITY

Have to be disciplined and dedicated to task at hand. Periodically remind yourself about how great you will look in 30 days and stay positive!

• Negative thoughts sabotage weight loss efforts
• Try not to give into craving ?comfort? foods
• Don?t be to hard on yourself for minor slip-ups

HAVE A PLAN/ SET GOALS

Have detailed action plan

• ?Set exercise goals for each week
• ?Set nutritional goals. Know what you are going to eat at the beginning of each?? week
• ?Join exercise groups like running groups
• Hire a Personal Trainer

Keep track and always be conscious about your progress

• The more detailed oriented you are, the more likely you will be successful

PROPER NUTRITION

Eat 5-6 Meals a Day

• Benefits include: faster metabolism, reduced hunger and cravings, steadier blood sugar, less storage of body fat, and more calories for muscle growth
• Think about small portions
• Choose meals with easy and quick prep times
• Cook enough for leftovers

No Crash Diets or Fasting

• Lowers metabolism significantly
• Most weight will be from water weight and muscle

Drink H2O

• When the body is dehydrated it holds onto water, thus causing bloating

Consume a Good Mixture of Proteins and Carbohydrates

Egg Whites, Chicken Breast/Thigh Organic Lean Cut Beef,? Fish,? Turkey

Lentils?Black Beans Pinto Beans??Garbanzo Beans, Chickpeas

Spinach?Aspargus Broccoli Kale? Green Leaf Lettuce

Restrict Processed Carbohydrates?

• Processed carbs: breads, pastas, cereals, pre-packaged meals

Limit Alochol

• Make low calorie choices:
• Dilute drink with soda
• Eat plenty of food before start drinking; high protein (cheese, chicken, fish), and avoid salty snacks

TOTAL BODY EXERCISE FOCUS

Perform Exercises That Focus on More Than One Muscle

• Compound Exercises: Squat to Press, Lunge with a Bicep Curl,

Yes, You Do Need to Strength Train

• Increases lean body mass
• The more lean muscle you have, the more calories you burn at rest and during exercise

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Source: http://www.cptfitness.com/best-weight-loss-guidelines/

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