Summer is coming…

…and with that, more beverages and barbecues can cause us to drift from our fitness and weight management goals.

I know most of you have seen the negative press “The Biggest Loser” has been getting lately and rightfully so; the show has promoted fast weight loss, excessive cardio, and very low calorie diets, all of which will slow your basal metabolism.

At Personally Fit, most of you know we promote metabolism building, progressive strength training, and moderate calorie deficits so you can exercise properly and have energy for daily activities.

In addition, we do not encourage excessive cardio, one or two 20-minute High Intensity Interval Training (HIIT) programs per week with 20-30 minutes of walking daily is our max! (If you don’t know what HIIT is, ask one of us – they can be great timesavers!)

As Coach David says, “Always have somewhere to go with your cardio and calories.” We promote gradual calorie deficits, created by minimal increases in activity and minimal dietary restrictions.

Let’s revisit this chart from the May IDEA Journal that I shared last week:

portion control via framework

 

Note the differences between requirements for men and women. If you are very active, are trying to gain weight or are larger in stature, you might need to add a cupped handful of carbohydrates or thumb-size portion of fats to a few meals each day.

Conversely, if you are not very active, are trying to lose weight, or are small in stature, you might have to remove a cupped handful of carbs, or “thumb” of fats from a few meals each day.

 

 

 

 

 

 

Your program should be something you can live with, not just tolerate!

If you are seeing results, but they are oh-so-slooowwww, you may be tempted to cut back on food and increase activity. Fight the urge! Lose weight the right way, and you’ll be much more likely to keep it off!