Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

You can safely lose 1% of your body fat per week.12 weeks till Spring! Have you started your exercise program?


Hello readers.  3 months till spring! It is time to get ready to stay active hiking, biking, walking, running and just plain enjoying the sun to come.

You can lose safely 1% of your body fat per week. That means if you weight 180 lbs you could lose 1.8 lbs of body fat per week. THAT’S 9 LBS in 5 weeks!!(remember that the more you have to lose the more you will in the beginning and slows down as you reach your goal weight.)

Here are the three tips  to help your success in your quest to get the body and health you have always wanted. 

  1. You must get in at least 30 minutes of activity a day. The intensity in any thing physical determines how many calories you burn during that activity. So if you are walking at a slow pace compared to fast walking or jogging you are  burning less calories. 30 minutes of moderate activity burns approximately 150-250 calories per 30 min.(It takes burning 3,500 calories to lose 1 lb of body fat)
  2. Remember you should be doing some kind of weight bearing activity 2-3 times a week. Such as a  full body weight training program. This will help you gain muscle which is your fat burning machinery and will raise you metabolism.
  3. Food is 70% of your success in losing the body fat.  How much food should you consume? Your calorie intake can be anywhere from 1,400 calories to 2,200 calories on average.Make sure to increase you fruits and veggies to help keep you full. 5 servings a day of fruits and veggies is very important. A serving  is equal to a half a cup. Always balance your meals and snacks.

Well this is a great start to make your plan. If you need more guidance or option suggestions to reach your health and fitness goals then contact me at

Thank you for your time and energy…Be well.

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.



Health and exercise prescription's Blog


Author: Health and Exercise Prescriptions®

Personal health coach Jaime J. Hernandez is the founder of Health and Exercise Prescriptions®. Jaime (pronounced hi-may) has been in the health industry for twenty years, and has seen many different approaches to health and fitness. His personal philosophy is that we should treat the body as a whole. All body systems are integrated and communicate on some level to keep them in a state of homeostasis or balance. Jaime has worked with hundreds of people, ranging from the ages of 9 to 82, with a variety of health issues. His goal is to help the people of this community take charge of their health with education and proper instruction, to tailor a health promotion program that is clear and complete. This enables the individual to experience a true health transformation.

3 thoughts on “You can safely lose 1% of your body fat per week.12 weeks till Spring! Have you started your exercise program?

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