Beginners Guide to cardio:
BEGINNERS DON’T RUSH IT:
Take your time increasing your intensity and the number of days you workout. Gradually increasing these two factors will ensure a safe and injury free weight loss journey. To receive a Free Beginners Guide to Jogging Please Click Here: http://www.topstarfit.com/contact.html.
- 30 minutes moderate intensity exercise 5 days a week or vigorous 20 minutes 3 days a week
- 60-90 minutes of cardio will benefit you greatly if you are seeking weight loss
Healthy Eating Guide:
Healthy eating habits has to coexist with your exercise routine. Start to eat more complex carbohydrates like sweet potato, brown rice, oat meal, quinoa and many more.
Lean protein sources like chicken and turkey breasts will help you meet your protein requirements without the scare of consuming too many saturated fats. You should also look for a good fat to lean ratio in your local supermarket. Common ratios you may find are: 99% fat free, 90% lean, 10% fat and 93% fat and 7% fat; the leaner the meat the better! Other protein sources include beans, nuts and seeds.
Healthy fats include olive oil, nuts, avocado and seeds. Please consume each of these macronutrients (carbohydrates, protein and fats) every meal. You need to eat in order to repair damaged muscle fibers and ensure a quick recovery to prepare you for your next workout.
Using smaller plates, bowls and measuring cups is a great way to start portion control. Overeating is one of the top reasons why the majority of people struggle with weight loss. These tools and tips will help you control how much you eat and guide you on the right path to weight loss.
Resistance Training Guide:
Most weight loss prospects cringe at that fact that I make them lift weights but the fact of the matter is resistance training will help them reach their weight loss goal faster. The more lean mass you acquire the more calories you end up burning throughout the day. After you gain some lean mass you need additional calories to maintain your gain. So more calories will be consumed to maintain your new lean mass even while you’re doing nothing!
ACSM Resistance Training Guidelines:
- Minimum: 2 days of Resistance Training a week
- 8-10 exercises per session
- 8-12 Repetitions per exercise
- Beginners can start off with 1 set per exexercise
Following these three Guidelines will help you safely accomplish your weight loss goal and get you that flat stomach you desire!
Darren Turner, M.S, C.S.C.S
CEO Top Star Fitness