If you missed some of the tips this week from Andy, here they are:
-Losing weight is a simple formula, more calories out than calories in. It needs to be a lifestyle change involving resistance training, cardio and of course proper nutrition.
-There are 3500 calories in 1 pound of fat. To lose 1 pound a week you need to either cut from your diet or burn off with exercise an extra 500 calories a day. To lose 2 pounds a week you need a deficit of 1000 calories a day.
-Whether your goal is to build muscle, lose weight and tone or just maintain, it is VERY important to include resistance training to your program. Besides the fact that muscle helps tighten flabby arms and jiggly mid sections it also increases a persons metabolism by about 50 calories per day for every pound of muscle you gain. When doing cardio and dieting without resistance training you will lose muscle mass which in turn will slow down your metabolism 50 calories a day for EVERY pound of muscle you lose. Just think, you could burn an extra 250 calories a day if you gain 5 pounds of muscle!
-Try getting a minimum of 2-3 days of full body resistance training per week. Resistance training is anything that is challenging the muscles with resistant forces and making them stronger. Instead of weight training machines, try exercises using body weight, dumbbells, exercise balls and resistance bands. If you are just starting out, try doing 1-2 days of fewer exercises and lower weight until you build up.
-To lose weight, try getting in 4-5 days of cardio a week to help create a calorie deficit in your weekly totals. Each session should keep your heart rate elevated for 30-40 minutes. If you are just starting out, try 2-3 days of lower intensity and shorter time until your build up.
-Avoid weight training the same muscle group 2 days in a row. If you want to workout with weights on consecutive days, try splitting your routine into an upper body and lower body workout. Cardio can be consecutive days.
We're almost at the end of week 1!! Congratulations!! Tune in Monday at 5:10...Andy will be in to update you on my progress, and we'd love to hear about your progress! You can call me anytime at 479-1049! Keep up the GREAT work!
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David-
ReplyDeleteI thank you so much for your willingness to share your experience with the people of Central Ohio. I truly believe that transparency in the Body of Christ is essential because we can learn things from other believers. It is nice to know that others go through the same struggles that we do, and that they understand what we are going through. I too am trying to live a healthier lifestyle, and I am definitely relying on God to help me. My prayer is that God will also see you through and that you make a life change. Not just for yourself, but also to glorify Him. God Bless and I will keep praying for your progress.
Barb
Hey Barb!
ReplyDeleteI'm so excited to be able to share this experience with everyone! It was a really hard decision to make...it's not easy sharing your biggest struggle with thousands...but, God has used it to motivate me and many other people to pursue this healthier lifestyle! Thanks for your prayers...and I'll do the same for you! If you ever get to a place where you feel like you can't do it anymore...send me an email...I'm probably there too :-)! We'll all get through this together...and I think God will use it in GREAT ways!