HOW TO CREATE A WORKOUT SCHEDULE

Ok, so you’ve finally decided to beat some bulge and start a workout schedule. Where do you start? First, you’ll need to do some planning. Think about how many days per week you’re willing to exercise. Next, think about what exercises specifically you will do. Are you going to do cardio only? Strength training? Write into your calendar which days you’ll actually be doing which exercises. Stick to your schedule for a month then revise for the following month if necessary.

What should go into your schedule?

Cardiovascular exercises should be on every schedule, regardless of whether or not you want to lose weight. Aim for 30 minutes of cardiovascular exercise 3 – 4 times per week. Cardiovascular exercises include running, swimming, cycling and more. If you’re wanting to burn body fat and get toned, incorporate strength training into your schedule 3 – 4 times per week as well.

Here are some tips to keep in mind as you create your workout schedule.

- Avoid doing the same exercise two days in a row. It’s best to change up what you’re doing so your body does not become accustomed to the movement.

- Vary your intensity from day to day. You’ll get burned out if you’re working out at high intensity every single day.

- Remember muscles need 48 to 72 hours to repair.

- All workout programs need a combination of cardio, weight training and flexibility. For example, run, lift weights and do yoga each week.

Everyone wants a flat stomach – men and women alike. So how can you battle that bulging belly? As with all things related to body transformation, it’s going to take a combination of diet and exercise.

Eat small meals.
Rather than three square meals per day (breakfast, lunch, dinner) eat 5 – 6 mini meals that consist of lean protein and fresh produce. Eating small meals will help your metabolism be efficient in burning calories. Grazing throughout the day will also help you avoid overeating during meals.

Eat lean protein, whole grains, fresh produce and drink water.
Lean proteins include lean chicken/beef and legumes and nuts. Replace “white” carbohydrates with whole grains, which help keep you fuller longer (and it’s more nutritious). Eat plenty of fresh fruits and vegetables. Try eating your vegetables faw. Cooking results in the loss of enzymes. Eating raw food takes longer to digest so you will feel fuller longer. Some good raw foods include cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples and berries. Drink water and only water. There are too many hidden calories in sports drinks, soda, etc.

Exercise
Exercise is key to a flat stomach. And that’s because fat loss is key to a flat stomach. And you can have fat loss without exercise. Aim for 30 minutes each day of cardiovascular exercise like running, swimming, cycling.

Strength train.
Aim to do strength training at least 3 – 4 times per week. Please note this is not a substitute for exercising. Strength training on its own will not help you lose body fat. But the more muscle your body has, the more calories you will burn in general, which will help you lose body fat.

RISKS OF OBESITY

You have probably heard that 2/3 of Americans are “obese.” A person that is 40 percent overweight is twice as likely to die prematurely than a person who is at “normal” weight. So what are the risks of obesity? The list is long, but some of the serious medical conditions include …

- Heart disease
- Stroke
- High blood pressure
- Diabetes
- Cancer
- Gallbladder disease
- Gallstones
- Osteoarthritis
- Gout
- Breathing problems (i.e., sleep apnea, asthma)

Did you know the leading cause of death and disability in the U.S. is heart disease and stroke? People who are overweight are more likely to have high blood pressure, which is a major risk factor for heart disease and stroke. Obesity-related medical conditions amount to 300,000 deaths annually, second only to smoking as a cause of preventable death.

An “obese” person is at least 20 percent more than the maximum healthy weight for that person’s height. A small weight loss of 10 to 20 pounds can signficantly improve health, like lowering blood pressure and cholesterol levels.

Are you obese?

There are many Body Mass Index (BMI) calculators available online. Though BMI does not measure actual body fat, it does correlate with the degree of obesity. According to the World Health Organization, the categories of obesity are as follows:

- BMI 25 to 29.9 – Grade 1 obesity (moderately overweight)
- BMI 30 to 39.9 – Grade 2 obesity (severely overweight)
- BMI greater than 40 – Grade 3 obesity (massively/morbidly obese)

There’s no need to explain why you should want to lose body fat so let’s just talk about what it’s going to take to lose it!

Eat small meals.
Rather than three square meals per day (breakfast, lunch, dinner) eat 5 – 6 mini meals that consist of lean protein and fresh produce. Eating small meals will help your metabolism be efficient in burning calories. Grazing throughout the day will also help you avoid overeating during meals.

Exercise, exercise, exercise.
Aim to do intense cardiovascular exercises at least 3 – 4 times per week. You must burn calories to lose body fat. And by doing cardiovascular exercises, your metabolic rate will increase so you burn more calories in general throughout the day. Run on the treadmill, do the elliptical, etc.

Strength train.
Aim to do strength training at least 3 – 4 times per week. Please note this is not a substitute for exercising. Strength training on its own will not help you lose body fat. But the more muscle your body has, the more calories you will burn in general, which will help you lose body fat.

Eat less calories.
You don’t have to count every calorie you consume but you need to get savvy on how many calories are within the foods you regularly eat. Look online for resources to help you figure out how many calories you should be consuming per day based on your height, weight and how much weight you want to lose. That seemingly harmless Venti white chocolate mocha from Starbucks each morning likely has way more calories than you believe.

Yearning for that six pack? Or perhaps just a slight glimpse of muscle and less body fat around your midsection? Strengthening your abdominal muscles and losing belly fat can be achieved by anyone, but it’s not an easy task. It will take those two dreaded words – DIET and EXERCISE – and there’s no way around it. Simply doing crunches will not get you there. The most muscular abs can be well hidden under layers of fat. Read on to see what it takes!

In general, lose fat.
The first part of your ab routine won’t necessarily be focused on the abs specifically. There’s no way to target fat loss in the abdominal region only. You need to lose fat everywhere. Start a cardio routine at least four times per week. Run on a treadmill, do the elliptical, swim, etc. Even if you are doing heavy cardio, you cannot have a free-for-all diet. You need to ensure you are burning more calories than you are consuming. Say you burn 600 calories each day running. If you’re eating a 1,000 calorie meal from McDonald’s you can go ahead and forget about the calories you burned on that run. You have replenished that calorie expenditure plus some. Eat a diet low in fat and sugar. Incorporate lots of fresh produce (fruits and vegetables) as well as lean meats and whole grains.

Do strength training exercises.
You will burn more calories, even at rest, if you have lots of muscle on your body. Build muscle (even women, don’t be afraid) by strength training a few times per week. Even as simple as investing in some dumbbells and getting some strength training exercises online will do your body good.

Once you have successfully lost body fat, it’s time to start abdominal strengthening exercises. You can do these in conjunction with the above process but realize that your stomach may end up looking bigger if you build muscle and still have layers of fat over them. Some abdominal strengthening exercises include crunches, decline barbell sit-ups, regular sit-ups, leg lifts and jackknife sit-ups. You can train your entire core by doing squats, deadlifts and static holds. Try using a stability ball.