Listen, no matter what program you are currently following, you MUST include a strength training component. If you are losing 3-4 lbs each week…be careful before you celebrate because you are likely losing valuable muscle at that rate. Most women get caught up in the latest fad diets which usually consist of following an extremely low caloric deficit for too long. This caloric deprivation will lead to muscle loss, a slow metabolism, and likely leave you gaining most of your weight back, if not more, once you stop the program.

Oh, and yes there will be an end to following these fad diets, because that’s what they are… FADS. What you want is to learn, understand, and apply the key components to a healthy fat loss program. Isn’t it time you begin to lose the extra weight FOR LIFE?

So first be sure to follow a sound exercise program that INCLUDES not just cardio but STRENGTH TRAINING. The more lean muscle mass you have in your body, the higher your metabolism will be and therefore the more calories you will be burning ALL DAY, even at rest.

Never skip breakfast. I repeat, NEVER skip breakfast. Why? Well you have just woken up after 8 hours of fasting and your body needs to be replenished with nutrients. When you go this long without any food your body can enter into a catabolic (muscle wasting) state and begins to break down protein for nourishment. Therefore, you need to eat in order to stop this.

Eat every couple of hours. This will ensure that you are maintaining your muscle and burning fat by keeping up your metabolism. Another key element is that you are able to better mangage any food cravings. You see when you skip meals, your blood sugar drops and you will be that much more susceptible to indulging in treats.

Reduce your carbohydrates. By doing this, you are reducing your body stores of carbs…therefore it will need to get its fuel from fat cells.

Include compound Exercises in your fitness program.When you incorporate compound movements into your program, you are using more muscles in one movement than spans across multiple joints. Doing these kinds of movements will also increase your heart rate, really get tha blood pumping… and fat melting from your body!

Personally, I have been having amazing success following The Fit Chic program. I am done in 20 minutes! The workouts are very quick, yet intense and leave me feeling exhausted, but energized for my day!

Find an Accountability Partner. Having someone that you can ‘report’ to for awhile regarding your progress will encourage you to stick to your plan. Furthermore, this person could be a workout partner. Even better! You will both be accountable to each other and having this kind of support will be so motivating. You can schedule your workouts together. Go for runs/walks together. Having someone like this will truly give you more focus.

Have an awesome day!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

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