Hi! It’s Gerlind, your fitness BFF. Starting a fitness journey means we have the following goals in mind: to lose weight, gain weight, or maintain weight. In this post, we’ll focus on weight loss. In this post, we’ll focus on weight loss. This is hard to achieve if you are not familiar with human anatomy, nutrition, or the gym setting. Ideally, you want to lose 1-2 lbs a week for progressive weight loss that is consistent. Here I am going to teach you ways to lose 1 pound in a day (results may vary depending on the number of fat cells).
- Meals throughout the day should be light, high in protein, and fiber
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If you can’t stop eating well DON’T. However, you need to eat plenty of the right foods. Small portions with consistent timing. By doing this you fuel the body to function optimally. NO SLOW METABOLISM! Protein is necessary for all fitness journeys and a high protein intake helps minimize bloating. Fiber is also great because it’s a one-track (it goes into the body and comes right out). To help you better understand, think of it as a laxative.
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Drink plenty of water (at least a gallon)
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Your system gets flushed when you increase water intake. Your body cells are being fueled to function optimally.
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Do cardio for a minimum of 30 minutes
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The 12/30/3 rule is something I share with clients. No, that is not a date but a treadmill setting. Set your incline at 12, time for 30 minutes, and speed at 3. This is considered low-intensity cardio. It helps facilitate weight loss.
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STRENGTH TRAIN
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This is in all caps to stress its importance. Study shows muscle can burn fat 10x after your workout. The biggest muscle in the body is your legs. This is why we love leg days!
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Avoid stress
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Don’t let work, co-workers, or environmental factors stress you out. Once you have high cortisol levels your body starts to function like slow metabolism.
Registration for our TRANSFORM fitness challenge opens on Oct. 1st. Winners receive a cash prize!
