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This Month In Body
  • Why Cross-Train?
    Getting exercise is vital, but you may be missing out on other parts of fitness if you do the same workout every time you go to the gym. Keep reading to find out what cross-training is and why you should make it part of your routine. Read >>
  • Weak in the Knees?
    Walking, sitting, and standing up—no matter what you’re doing, you need your knees. Though you may resist the idea of exercise because you’re worried about how your knees will handle it, strengthening the muscles surrounding your knees is one of the best ways to get them strong, flexible, and healthy again. Read >>
  • Increase the Burn
    Just because you fit in a 30-minute jog everyday doesn’t mean you lead an active lifestyle. Successful, lasting weight loss is best achieved by being active throughout your whole day. Read >>
  • No More Quick Fixes
    Everyone loves a quick fix. Pump up a flat tire, take medicine for your headache, or just restart the computer. Unfortunately, not everything in life can be fixed in a few minutes. Losing 100 pounds or more is something that takes time, effort, sweat, and tears. Read >>
Health and Fitness News

No More Quick Fixes

Losing 100 or more pounds takes more than fad diets and gym memberships.

Everyone loves a quick fix. Pump up a flat tire, take medicine for your headache, or just restart the computer. Unfortunately, not everything in life can be fixed in a few minutes. Losing 100 pounds or more is something that takes time, effort, sweat, and tears. More than a quick fix, losing a lot of weight requires a change of mindset, a long-term perspective, and lifestyle changes that last an entire lifetime.

A plan to shed pounds must include both dietary changes and regular exercise. Eating the right foods and burning the excess calories will set you on the path to health and weight loss. Your personal trainer is the best resource to help develop an exercise plan. If you’re looking to lose a lot of weight, get ready to heed advice that looks a lot like what you’re about to read.

Step 1: Visit Your Doctor

Obesity comes with an array of health concerns that may make exercise risky. Before beginning a new workout routine, make an appointment to visit your physician if you deal with dizziness; are unsteady on your feet; or have heart disease, high blood pressure, diabetes, asthma, lung disease, kidney disease, arthritis, or osteoporosis. Depending on your health condition and medical history, your doctor can advise you on the safest way to reach your fitness goals.

Step 2: Start with Cardio

Cardiovascular exercise is the key component of a fat-burning workout program. Getting your heart rate and breathing elevated builds endurance, improves fitness, and burns some serious calories. As your heart and lungs begin to use oxygen more efficiently, your body turns to fat stores for energy. That’s when the fat burning really begins.

Carrying around a lot of extra weight places pressure on joints. High-intensity, high-impact exercises can be tough on painful joints and increase your risk of injury. Therefore, low-intensity, low-impact cardio exercises are best. Walking, using an elliptical machine, riding a stationary bicycle, and swimming are great exercises to begin your weight-loss journey. These exercises are all easy on the joints and burn extra calories at the same time.

Adding exercise into your life can be a shock to your muscles. Avoid excessive soreness and injury by starting out slowly. Each day, increase the length and intensity of your workouts to give your muscles, heart, and lungs time to adjust. Plan to do some form of cardio exercise three to four days a week.

Step 3: Incorporate Weight Training

Building muscle is another vital aspect of a successful weight-loss program. After all, the more muscle you have, the faster your metabolic rate and the more calories you burn while resting—not to mention the benefits of strong muscles and bones.

The weight section of the gym intimidates many people, but don’t let a lack of confidence prevent you from reaping the benefits of weight training. Work with your trainer to learn proper form for basic compound exercises, and then develop a circuit of exercises to perform two to three times in each workout. Plan to add strength training to your routine two to three days a week.

Aim for Slow and Steady

Quick fixes are appealing, but they can backfire and rarely bring lasting change. Gradual, consistent weight loss is healthier and more sustainable. With that in mind, your fitness goal should be to adopt an active lifestyle that lasts. Don’t make exercise something you dread or that you tack on to an otherwise sedentary day. Rather, work to make it an enjoyable part of your everyday routine. Find activities you look forward to and make them a priority in your schedule. Like eating, sleeping, and brushing your teeth, exercise must become a habit you do each day. Only then will you find your way to the thinner, healthier you!

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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