Lift Weight to Lose Weight- video blog

If your goal is weight loss, then you need to know which exercises will help you lose weight and tone up.
But why are you doing these exercises?
It's important to understand why you want to do them. Do you know how lean muscle works in your body? Watch this video and Discover how muscle burns calories, and why you need to Lift Weight to Lose Weight:



So, how do you add weight-lifting into your workout routine?
1st, Learn how to use strength-training equipment. If you belong to a gym, attend an orientation and hire a personal trainer. If you workout at home, hire a trainer to show you and design a program for you. Also, read books and watch videos.
2nd, Design a well-rounded program. Throughout your week, you need to include cardio, strength-training, and stretching exercises. When you strength-train, you must include major muscle groups. Here are some examples of scheduling strength-training (*before or after cardio or stretching):
Routine 1:
Mon, Wed, - Legs and Torso (Back, Abs)
Wed, Fri- Hips and Chest
Tue, Th, Sa or Sun- Arms and Shoulders

Routine 2:
Day 1, Mon- Legs (Calves, Thighs, Hips)
Day 2, Tues- Arms (Biceps, Triceps)
Day 3, Wed- Shoulders, Chest
Day 4, Thu- Back, Abs & Obliques
Day 5, Fri- Light cardio, Rest, get a Massage, Sauna
Days 1-4 - repeat

Combo Routine:
Day 1- Intense Cardio; Strengthen Arms, Shoulders, Chest
Day 2- Light Cardio; Strengthen Legs, Hips
Day 3- Medium Cardio; Strengthen Back, Abs
Day 4- Rest, light cardio
Day 5- Medium->Intense Cardio; Light Strengthen Lower Body
Day 6- Light Cardio; Light Strengthen total Upper Body
Day 7- Rest, light cardio
repeat

Vary your routine every 4-6 weeks to keep your mind and muscles challenged. Keep learning. Get comfortable with your exercises: you'll like some more than others. Keep trying new ones!

For more information on starting a new exercise program or buying a new home gym, go to http://www.SupportandCoaching.com

How to Create Your best bikini body with healthful snacking

Ready to create a bikini body? Fitness trainer Valerie Waters shares her tips on healthy snacking to get your nutrition without puting on extra calories. Watch the video, then discover some underground methods of snacking your way to becoming a calorie-burning inferno!



So, if I eat all these extra calories from healthy snacks, I'll actually lose weight and tone up?... (does this make sense?)

Yes! How is this possible?
If we understand
1) Calories, portion control, and negative caloric intake and
2) Metabolism and portion size

Calories.
In the video, Miss Waters recommends keeping snack sizes to under 200 calories. This is absolutely true. Many Americans are gaining weight fast because they aren't counting the calories of their snacks or beverages, like the 800-calorie Frappuccino Grande with whole cream and extra syrup, or the bag of chips they "nibbled" on while they were on the phone.

How many calories should we be eating? What's an appropriate portion size? This depends on your body's needs, and whether or not you want to lose weight or just maintain it.

Americans eat too much. Countries with many overweight and obese persons display habits of eating poorly, eating foods that are high in calories but low in nutritional value, and who just eat too much.

Negative calorie balance.
If you want to lose weight, you must burn more calories than you eat. If you add more physical activity, and eat less calories than you use up, you will end up with a negative calorie balance.

When you eat foods that have many calories, it taxes your digestive system more than smaller portions. So, an ideal way to "snack your way to a fat-free body" is to make those healthy snacks your meals! Here's the "inside scoop"...

PREPARE your snacks and meals ahead of time. As a personal trainer for 18+ years, one trait common to all healthy people is that they PLAN their calories. They KNOW the nutritional content of the foods they eat. They plan. They cook. They store.

So, prepare healthy snacks, stash them, and eat them like small meals.

Only eat when your body feels hungry: do not "snack" when you are still full or not hungry.

When you eat a few "small meals", with fruits, veggies, nuts, seeds, and legumes (nutrient-rich but calorie-poor foods), then spread them out throughout your day...

It can be an effective way to control portions, burn calories, and tone up!

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