How to Look Your Best For Summer!

Loosing weight for most individuals is a challenge and can be psychologically daunting if you don't have the knowledge or skills to manifest your dreams. As we get older the ability to make physical changes to your body becomes increasingly more difficult, but it can be done if you make a concerted effort and stick to your long term goals!

My average personal training client is in their mid 40's, and executive, sits at a desk 12 hours a day, and has a severely suppressed metabolism. Despite these barriers they still manages to lose 10-20 fat pounds per month. The type A personality also helps!

The first step to loosing weight is self realization. By this I mean you truly must want to lose weight for you and only you. Not because you spouse or boyfiend wants you to. Those who self realize succeed 100% of the time. Medical reasons and depressed self esteem are the 2 BIG reasons people come to me for help. Psychology plays a big part in successful weight loss. I ofter wear the "Psychologist hat"

To start the body reshaping process, you must establish baseline information about your current physical status. Check you body weight, find out your body fat percentage with bioelectrical impedance.(I will show you were to buy it)Take measurements of regions of your body that your unhappy with, such as your waist line, thighs, chest. Have a friend take a picture of you with their camera phone. Write the biometric numbers down and paste your photo in a log book for future reference. When you succeed you will look back and chuckle at the old you!

Scheduling the time- Look in your day timer. Plan 1 hour either before work, during lunch or after work to begin your body sculpting regimen. Plan on allocating at least 4 days preferably 5 days a week to this. Once you get going you may want to consider adding a 6th day.If you want to accelerate the body change, then more days will make it happen sooner.

System for success - In order to boost metabolism you must take flaccid fat impregnated muscle and make it leaner and more appealing. This is done with traditional weight resistance training. Don't get caught up in all the new fitness modalities for body sculpting this will only confuse you. If you require help understanding the basics of weight resistance training, I would suggest hiring a professional personal trainer for few sessions. The information is invaluable.

When you train your body, it is in your best interest to divide it into three regions,CHEST AND BACK, ARMS AND SHOULDERS, AND LEGS AND ABS. Plan on training each region at least once week and cycle forward into to day 4 and 5 if you wish. Always rest on day 6 and 7 to prepare your body systems for the forthcoming week. If you train 7 days per week, you WILL BURN OUT! I would bet my life on it.

You training programs should emphasize quality of movements vs erratic swing and too many repetitions. find the ideal weight that you can move maximally 12 -15 times with good exertion. Focus on the burn and the stiffening of the body part also known as the pump.
Each body region needs the application of 20 exercises, each with a 30 second break. This can be done in 40 minutes. Your training program should be done at a brisk pace, and if done correctly you will feel winded. This is good! Your heart loves it.

Following your resistance weight training program, always complete or finish the training session with 30 minutes of cardiovascular exercise at 70-85% of your heart rate reserve. To determine this heart rate reserve zone purchase yourself an inexpensive Polar heart rate monitor. This will automatically calculate your zone when you input your age gender, body weight and fitness level. This is a wonderful instrument to help you keep your fitness program in check. Higher end models even calculate caloric expenditure! The function of cardiovascular activity is to produce oxidative, lipolytic enzymes to further enhance the fat melting process. This will allow you expel fatty acid from your body when you urinate and deficate. No kidding.

Blend together a well designed resistance training and cardiovascular training program and you will soon see some rather astonishing changes in your physical appearance, that is if you don't go too overboard with bad eating habits.

Diets don't work! They produce fleeting results and significantly destroy the human metabolism, when the body experiences starvation. My approach to food choices and eating is simple and very effective.

1. Eat organic clean and bright colored foods. Veggies, whole grains, grass fed beef.
2. Avoid simple sugars and bleached four (white stuff)
3. Eat high fiber meals. Salads! Avoid creamy dressings! Balsamic Vinagrette is king!
4. Dive your meals into mini meals and eat 6 times per day to regulate your blood sugars and you body's metabolism.
5. Keep a food diary, to see what you ate, or where you screwed up, and God knows everybody does!
6.To determine your caloric intake multiply your body weight by 10 ex. 150 lbs X 10= 1500 calories
7. Eat until you feel mildly full. Don't stuff your self until your uncomfortable.

The science of nutrition is an expansive topic in it self, and requires its own writing capsule. Instead, I will suggest some great books on Amazon for you to read to get you started. Don't confuse yourself will all the nutritional quackery and theories out there. Remember the nutrition industry is a money making scam, designed to prey on the guilt and misfortune of the unsuspecting. Don't fall pray!

Most importantly, consistency is the key to your success. Eating well and exercise is very difficult for most people, but once you see visible results your mind and motivation will explode. When you turn on the "light switch" move forward without pause. There is no compromise in a fitness and nutrition program. If you stay on course you will succeed. My job as a personal trainer is just that. I provide the tools, motivation and accountability for individuals to succeed. My track recored is near perfect. It doesn't take an Einstein to figure out the weight loss and body toning equation, but it does take a strong determined mind that is willing to learn and readjust and move ahead when adversity comes your way.

Should you need assistance or any further free information, contact me or my company Somagenesis Health and Fitness @http://www.somagenesis.com or log into my great blog which is packed with free information and super cool videos @ http://www.rivak61.wordpress.com