ChicagoDez
01-04-2009, 10:55 PM
With all the gimmicks for weight loss on T.V., it’s no wonder more and more people are struggling to shed extra pounds. As a personal trainer and mental health counselor at a Medical Spa (http://www.chicagowrinklereduction.com)in Chicago, many of the people I see are obese, and struggle with depression. The fact is, if you’re willing to invest a little money into joining a gym, and spend just 90 minuets a day into your body, you can lose extra belly fat! It is important to consult your physician prior to engaging in any new exercise program.
The 5 day workout
The work out is designed to shed weight quickly, safely, and naturally. Each day should start out with 30 minuets of cardio activity. The best way to quicken your metabolism is to do ten min intervals on each machine, (i.e. treadmill, stationary bike, stair stepper). It’s not important that you go crazy performing cardio; rather, try to keep your heart rate up, and at a consistent level. While performing weight training, concentrate on each muscle group being trained. Don’t worry about getting big muscles during the first six weeks! Instead, concentrate on toning up and losing weight. You will also want to use light weights, and perform high reps for each exercise.
Mondays: Chest/abs/biceps
Tuesdays: Back/Calves/Triceps
Wednesday: Rest from gym
Thursdays: quads/abs/calves
Fridays: Shoulder workout/abs/calves. On this last day, complete circuit training, on each muscle group trained previously in the week. I would suggest 3, quick exercises for each body part.
Saturdays: Rest from the gym. If you have a bicycle or feel like going for walks, that’s okay!
Sundays: Again, it’s okay to do your own cardio, but stay out of the gym.
Diet:
The diet is the hardest part of losing weight for almost everyone. For a moment, imagine your stomach as a big, silver, empty pale. If you were to place thick mud, dirt and goo in your pale, how difficult do you think it would be to empty? Your body operates the same way as your pale. Try to stay away from foods high in sugar, salt, and saturated fats. Some fats are okay, such as fat from olive oil and flack seeds.
4 meals a day:
Think of a campfire burning. If fresh wood is not thrown into the fire every hour, the fire will simply burn slowly and die. However, if you consistently add small logs, the fire burns fast and true. You will want to eat 4 small meals a day to keep your own metabolism working fast and true. Each meal should be high in protein and low in carbohydrates. In fact, I would suggest having a bowl of oatmeal for the first meal each day, and not consuming anymore carbohydrates for the first 6 weeks. Meals should be eaten at 3 to 4 hour intervals. For example:
• Meal 1-Oatmeal
• Meal 2-Four to Six ounce chicken breast, mixed in with a salad. Stay away from fatty dressings. Instead use lemon juice or balsamic vinegar.
• Some sort of fruit and a can of tuna packed in water.
• Grilled Salmon or Tilapia, with a serving of vegetables.
Each day you will also want to consume lots of water! The more water you can consume, the better as it will help clean out any toxins in your system. Finally, feel free to change up your diet or workout program. In other words, choose five days which work for you to hit the gym. If you follow this work out program, you should lose 25lbs or more in just six weeks!
The 5 day workout
The work out is designed to shed weight quickly, safely, and naturally. Each day should start out with 30 minuets of cardio activity. The best way to quicken your metabolism is to do ten min intervals on each machine, (i.e. treadmill, stationary bike, stair stepper). It’s not important that you go crazy performing cardio; rather, try to keep your heart rate up, and at a consistent level. While performing weight training, concentrate on each muscle group being trained. Don’t worry about getting big muscles during the first six weeks! Instead, concentrate on toning up and losing weight. You will also want to use light weights, and perform high reps for each exercise.
Mondays: Chest/abs/biceps
Tuesdays: Back/Calves/Triceps
Wednesday: Rest from gym
Thursdays: quads/abs/calves
Fridays: Shoulder workout/abs/calves. On this last day, complete circuit training, on each muscle group trained previously in the week. I would suggest 3, quick exercises for each body part.
Saturdays: Rest from the gym. If you have a bicycle or feel like going for walks, that’s okay!
Sundays: Again, it’s okay to do your own cardio, but stay out of the gym.
Diet:
The diet is the hardest part of losing weight for almost everyone. For a moment, imagine your stomach as a big, silver, empty pale. If you were to place thick mud, dirt and goo in your pale, how difficult do you think it would be to empty? Your body operates the same way as your pale. Try to stay away from foods high in sugar, salt, and saturated fats. Some fats are okay, such as fat from olive oil and flack seeds.
4 meals a day:
Think of a campfire burning. If fresh wood is not thrown into the fire every hour, the fire will simply burn slowly and die. However, if you consistently add small logs, the fire burns fast and true. You will want to eat 4 small meals a day to keep your own metabolism working fast and true. Each meal should be high in protein and low in carbohydrates. In fact, I would suggest having a bowl of oatmeal for the first meal each day, and not consuming anymore carbohydrates for the first 6 weeks. Meals should be eaten at 3 to 4 hour intervals. For example:
• Meal 1-Oatmeal
• Meal 2-Four to Six ounce chicken breast, mixed in with a salad. Stay away from fatty dressings. Instead use lemon juice or balsamic vinegar.
• Some sort of fruit and a can of tuna packed in water.
• Grilled Salmon or Tilapia, with a serving of vegetables.
Each day you will also want to consume lots of water! The more water you can consume, the better as it will help clean out any toxins in your system. Finally, feel free to change up your diet or workout program. In other words, choose five days which work for you to hit the gym. If you follow this work out program, you should lose 25lbs or more in just six weeks!