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.
- 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)
- 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.
- 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 firstname.lastname@example.org
Thank you for your time and energy…Be well.
Jaime J. Hernandez
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