Getting Started

Okay...now that the foundation is set, it is time to start your journey! But how to set up a fat loss/weight loss program that will get you to your goal??? Where to start? First thing you have to do in order to get rid of fat...build your lean body mass!! The attempt in any well thought out fat loss/weight loss program is to raise the Basal Metabolic Rate or Resting Metabolic Rate (the number of calories we need to burn in order to fuel essential bodily processes and keep our organs and tissues in working order). Let's face it...unless you are a professional athlete or bodybuilder, you don't have the luxury of training for hours on end. Efficiency is the key! Muscle cells are about 8 times more metabolically demanding than fat cells. So the greater our proportion of muscle to fat, the faster our metabolic rate. In the simplest of terms, if you have more lean body weight your metabolism will be faster. Period! Having said that, resistance training becomes essential in a fat loss/weight loss program. We want the residuals from our training! Let's start thinking in terms of the hours that we are not training that are the most important. Sleeping, working, sitting, these are what we do most of our day. There are 168 hours in a week...if you see the gym every day for 1 hour..heck let's make it 2 hours (overtraining)...you are left with 154 hours. 92% of the day week is filled with everything else. This is the time that the results happen! Aside from nutrition, the hierarchy of fat loss/weight loss is the following. 1. Resistance Training (weights, body weight, tension bands, kettlebells, etc.) 2. High intensity anaerobic training (buzz word nowadays is HIIT or High Intensity Interval Training). This could include sprinting, climbing stairs, running hills, jumping, etc. 3. Moderate intensity cardiovascular. 4. Long slow steady state aerobic exercise.

I look forward to being part of your fitness education and challenge you to reach farther, dream bigger, and believe in yourself.