As an Top Irvine Personal Trainer in Orange County, CA with educational background in Kinesiology (exercise science) and nutrition at Fullerton College and California State University of Fullerton. I know the frustration that many of you who struggle with weight loss. But worries not, I am here to help you with your weight loss problem. I have worked with hundred of clients , helping them lose weight, fat, increase lean muscle mass, tone their bodies, getting them into amazing shape and the body they have always wanted, so I know I can do it for you too.

Irvine personal trainer secret to losing 2 to 3 pounds of fat a week and do so in a safe natural ways,

Irvine Personal Trainer Secret #1-Find your Basal Metabolic Rate (BMR)

First you need to find out your basal metabolic rate (BMR) which also consist of your resting metabolic rate (RMR), eat healthy balance diet, strength training, cardio exercise, and physical activities. FYI calories is stored Energy. And secondly to lose weight you have to eat a healthy and balance diet that contain carbohydrate, protein, and fat as well so that it will help aid in repairing, and building lean muscle tissue which raise your metabolic rate. Finally you have to make sure that you're getting enough resistance training and cardiovascular exercise in per week to help maximize fat loss. And make sure to drink enough water as well to help raise your metabolism.

Your BMR is the total amount of calories you need to maintain your current bodyweight and performance daily tasks, and exercising. Your RMR is the amount of calories your body needs just to stay alive. Even at rest your body still burn calories like the heart, lungs, brain, and your digestives need calories to function.

Once you find out your BMR, than you have to create an energy deficit of 500 calories a day for 7 days to lose 1 pound of fat per week, and to lose 2 pounds a weeks, create an energy deficit of 1000 calories a days for 1 week. It is Not advisable to eat below your RMW because your body will goes in starvation mode and your metabolic will shut down thus will make more difficult for you to lose weight and fat. FYI 1 pound of fat is 3500 calories and a pound of lean muscle tissue is around 1600 calories.

Irvine Personal Trainer Secret #2- Eat a healthy balance diet should consist all of the following foods groups:

(Fats, oils, and sweet but only sparingly), (Milk, yogurt, and cheese group 2-3 servings), (Vegetable group 3-5 servings), (Meat poultry, fish, dry beans, eggs, and nuts group 2-3 servings), (Fruit group 2-4 servings), and Bread, cereal, rice, pasta group 6-11 servings (USDA Food Guide).

The Food Guide Pyramid is an outline of what to eat each day. It’s not a rigid prescription, but a general guide that lets you choose a healthful diet that’s right for you. The Pyramid calls eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight (http://www.cnpp.usda.gov/Publications/MyPyramid/OriginalFoodGuidePyramids/FGP/FGPPamphlet.pdf).

For general health, carbohydrate intake should average between 45 to 75 percent of total caloric intake, according to preference, goals, and satiety. Protein should be around 15 to 25 percent according to health and fitness goals. Finally fat intake should range from 10 to 30 percent and again according to performance, satiety, and palatability (Apex Fitness Text Manual).

Irvine Personal Trainer Secret #3 - Strength Training and Cardio Training

Strength training and cardiovascular training are very effective helping an individual losing weight and fat. Not only strength or resistance training strengthen your bone, joint and ligament it also aid in fat/weight loss because your body burns 6-12 calories per pound a day at rest. Thus the more lean muscle mass an individual has the higher his or her metabolism is. Your bodies only need 2-6 calories to maintain 1 pounds of fat. That is a huge different.

Irvine Personal Trainer Secret #4-Keep your Heart up in the Gym Most of The Time

The Secret to get the most of your workout, burn more calories, and fat is to constantly keep moving when you’re in the gym working out. For example, this what I do when I am working out, I will do flat bench press 12 reps, do some 20 incline pushups, 20 decline pushups, 20 jumping jack, and 10 burpees. And that is only one set I just did and then I catch a 2 minutes break and repeat again for 4 sets total. There is reason why I am doing this and it is because I want to keep heart rate (metabolic rate up) the whole time. By doing this I will burn more calories and most importantly I will get to my results quicker.

And for cardio training I do a variety of exercises like combining cardiovascular machine like Threadmill, Stairmaster, with circuit training, and boot-camp training styles. The key is a variety and consistency so that I will Not hit a plateau so that I can Maximize my weight loss.

Also try to increase your physical activities by walking up stair to work with friends instead of using an elevator, (only if it is a safe place of course). At the shopping mall use the stair instead of the escalator,

Irvine Personal Trainer Secret #5-Hydrate, drink your water

Finally water the sweet elixir of life, try to drink about 96 ounces (three quarts) of water per day. But your water intake should also be increased if the individual is exercising briskly or residing in a hot climate (Apex Fitness Text Manual). Top 4 Benefits Of Drinking Water: 1.Drinking water will enhances fat loss, 2. Combat ailments by drinking more water, 3. Drinking water can reduce hunger, 4. Look younger -drinking water hydrates your skin (http://www.thedietchannel.com/Top-4-Benefits-of-Drinking-Water.htm).

About the Author: Jackie "Nhan H. Nguyen"

Certified Personal Trainer

College Educated at Fullerton College and CSUF

website: http://www.fastresultfitness.com or visit

http://www.youtube.com/user/Fastresultfitness

Disclaimer

Fast Result Fitness and it trainers does not provide medical advice. This is intended for information purposes only. Always seek the advice of your physician or other qualified health care professional before changing or adopting any eating or exercise regime. Do not disregard medical advice based on this information or sample meal plans.

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