Jeffrey Jones

38625 North Bay Drive Willoughby, Ohio 44094

Phone: (440)946-3262 Email:energy1on1@hotmail.com www.EnergyPersonalTraining.com

Published

The News Herald May 03, 2009

With summer just around the corner you still have time to get into shape and start your self on a path to eating right and exercising the proper way. I have so many individuals that are frustrated with diets that just don’t work. Diets are just a quick fix and don’t Address the issue. Proper nutrition is the answer. Consuming the correct amounts and portions of fats, proteins, and carbohydrates are the key. A plan that includes eating 5 smaller meals through the day is essential for optimal weight loss to speed up the body’s metabolism.

The plan that is most successful with my personal training clients is the 1-2-3 plan. One part fat, two parts lean protein, and three parts carbohydrates. Chicken breast, turkey breast, cottage cheese, and tuna are great sources of lean proteins. Complex carbohydrates such as brown rice, and whole grain breads, and pastas are a great way to give your body the energy it needs. Eating fresh fruits and vegetables are another way of nourishing the body while providing the energy we need for everyday activities.

Consuming 8-10 glasses of water is essential to hydrate the tissue and muscles. Our body is made up of 70% water that is why it is vital to drink enough water to keep your body healthy. Avoid take out foods and frozen entrees these foods are loaded with sodium and preservatives. Individuals should consume 1gram of protein per lean pound of body weight for proper muscle development. Overconsumption of protein stored in the body turns to fat. Individuals looking to improve muscle mass should consume about 1.2-1.5 grams of protein per weight of lean body weight.

Exercise is the next important step on healthy weight management. Lifting weights will increase your bone density and provide the toning and shaping of your muscle. Start with 2-3 days per week doing 2 sets of exercise per muscle group with 10 reps. then change your regiment varying your reps and sets per week. Then in a few weeks add small increase in weights anywhere from 2-5 pounds. You will notice that the more lean muscle mass you have the less body fat you will have. Utilize a hand held body fat analyzer when you start to insure that you are loosing body fat and gaining the weight in lean muscle mass. Remember muscle weights more than fat so don’t go crazy when you step on the scale and notice you have gained weight. Incorporate 4-5 days of a cardio workout will aid in fat and weight loss. About 35-40 minutes varying day to day between exercise bike, rowing machine, treadmill, elliptical, swimming, and sprint walking are great tools.

If you have a hard time getting motivated enlist the help of a personal trainer. Joining the gym with a spouse, sibling, or coworker is another great way to help stay motivated. Set a realistic goal for yourself each month so you can feel better when it is achieved. Then reward yourself with some new clothes for all the hard work you have done. Remember eating right and exercising will improve your self esteem and boost you energy.