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How can I start getting in shape and losing some weight?

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3 Responses to “How can I start getting in shape and losing some weight?”

  1. said :

    Your goal should be to boost your metabolism. The higher your metabolism, the more calories your body burns through out the day. There are no short cut to weight loss. It requires time, persistence and hard work. If you want to lose weight safely and effectively, I outline the some general tips.

    1. Exercise (resistance training): Lifting weights can add muscle to your body. Your metabolism is highly correlated with how much muscles that you have. Your muscle is where fat is being burned.

    Basically, the more muscles that you have, the higher your metabolism, the more calories that you can burn even when you are sleeping. That is why 255-pound bodybuilder can eat more than 5,000 calories a day because of the amount of muscles that they have. They need to eat a lot just to maintain their muscle. This is a very important part of a weight loss program.

    Here are some exercises that will give you the best bang for your time.

    Squat, Dead lift, lunges, Military press, Push-up, Bench Press, Lat Pull Down, Pull-up, Row, etc. Focus in multi-joint movement to involve more muscles. The more muscle groups that you can incorporate the better.

    2. Aerobic training: One way to boost your metabolism so that you are burning more calories is through interval training. Interval training consists of alternating between high intensity and low intensity training. For example, jog for 2 minutes to 30-second sprint. Repeat for 20 minutes. It is tough but highly effective.

    Interval training is much more effective that steady state cardio e.i. 30 minutes running with the same speed. Interval training allows you to burn more calories while reducing your time.

    3. Supportive Eating: Eating smaller meals through out the day can help boost your metabolism. Eating smaller meals every 3 hours helps fuel your body. Think about it for a second. I am sure that you know someone who eats all the time and yet are lean and you probably know someone who eats very little and yet the person is fat.

    What should you eat? In every meal, you should attempt to eat lean protein, starchy carbs, and fibrous carbs.

    Lean protein such as chicken, white eggs, turkey, soy, lean meat, fish, tuna, salmon, etc.
    Starchy carbs such as oatmeal, brown rice, red potatoes, yams, etc.
    Fibrous carbs such as fruits and vegetables.

    These tips alone can help you a lot of you follow my guidelines. Remember, losing weight too fast will not be a permanent weight loss. Take your time and commit to eating better and exercising and you will eventually lose that weight.

    Quick tips: Limit your sugar, saturated fat, and hydrogenated fat. Drink plenty of water.

    Good luck

    In your health,

    Arnel Ricafranca
    New Jersey Fitness Boot Camp Coach, Fitness Expert, Personal Trainer (Portable-Versatile Fitness Device)

  2. Alan M said :

    Step away from the computer would be the first step to getting in shape and losing some weight.

  3. D-a said :


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