Irvine Personal Trainer Fast Fat Loss Tips

I have had more than my share of panicked clients during my career as an Irvine Personal Trainer who say that they just have to lose a given amount of weight in a certain amount of time. Now sometimes, these goals are impossible to accomplish safely. There is no way anyone is going to safely lose ten pounds over the course of the weekend, for example. But there are certain things you can do to help ensure faster weight loss.

Limit Carbs After Five P.M. – When you go to sleep at night, your body’s metabolism slows down considerably. What this means is that the last thing you eat at night lingers in your body, and is more likely to be converted into fat, than the first thing you ate in the morning. To prevent that kind of late night weight gain, as an Irvine Personal Trainer, I usually recommend that my clients make their last meal of the day fairly light, with a good amount of protein with very few carbs. For example, you might have a piece of fish with a side of asparagus.

Shop Only on a Full Stomach – Even if you have a lot of fat to lose very quickly, you should never feel hungry all the time. For one reason, when your body doesn’t get enough calories, it goes into “starvation mode” and actually stores as much fat as it can. For another reason, a continuously empty stomach leads to bad decisions, especially at the grocery store. When you are hungry, every food looks delicious, and you have less willpower to fight off the desire to buy that bag of chocolate covered pretzels or buttery popcorn. Eat a substantial, filling meal right before you plan on going shopping, preferably high in protein and/or fiber.

Just Relax - If you get stressed about how much weight you have to lose in a given period of time, you will actually lose that weight slower. When people get stressed, their body releases a hormone called cortisol, which eats away at muscle and encourage your body to store fat. The only way to combat this nasty hormone is to chill out and relax. Classic ways to fight stress include engaging in your favorite hobbies, spending time with family and friends, and always getting enough sleep at night.

Keep Cardio Fairly High Intensity - The more intense cardio is, the more calories it burns. You probably want to spend about thirty to forty-five minutes a day on the treadmill (or elliptical, or rowing machine, or whatever your preferred method of cardio is). Make sure to stay adequately hydrated during these cardio sessions, as you can lose a lot of fluid in the form of sweat.

Avoid Trans Fats and High Fructose Corn Syrup - Some fats and worse for you than others, and some sugars are worse for you than others, but trans fats and high fructose corn syrup really top the list of foods to avoid. Both of these cause you to retain fat like crazy, and should really be avoided by any person who takes their health seriously.

While these tips may help you lose weight fairly quickly, remember that fitness is a lifestyle. If you want to have get a better body and really retain it, you have to approach it that way. During my long career as and Irvine personal trainer, I’ve seen how frustrating it is to “yo-yo” between two weights because people start and stop fitness programs. A better approach is to find an exercise program and diet that you can live with every day. This kind of lifestyle change may sound difficult, but after the first couple of weeks, it will become second nature.

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As a Irvine Personal Trainer, I often like to say that there are three factors to effective weight loss: diet, exercise, and rest. In a technical sense that’s completely true. But there is also a forth factor, that if not present renders the other three completely useless: motivation. A person can have at their disposal the most perfect fitness plan ever created, but if they are not motivated enough to see it through, it is worthless.

Few things pain me more than to see someone revert back to their old, unhealthy habits because they simply no longer have enough personal drive to complete their fitness plan. Here are the most valuable tips I have dispensed during my long career as Irvine Personal Trainer to get people to follow through with their fitness plan to the end.

Set Goals - You should definitely have a specific reason why you have decided to turn over new fitness leaf. Ideally, it shouldn’t be too vague, like “I want to get fit because it’s important.” Your goal should be both some very real and tangible, and also something that is very personal to you. It can something like “I want to lose twenty pounds so I fit into my old high school clothes for my upcoming reunion,” or “I want to tone up by July so I can look good when I go to the beach.” If you ever consider skipping a training session or binging on pizza, try to remind yourself on why you decided to start losing weight in the first place. It will hopefully

Get the Help of Your Family and Friends - Your family and friends can either be your biggest helpers or your worst enemies when it comes to weight loss. They might bring over a batch of cookies or encourage you to skip a workout session to have dinner with them instead, completely ignorant of the harm they are doing to your fitness goals.

When you start on your fitness plan, tell those close to that you are going to do everything you can to start working out regularly and eat right. That way, they might be more inclined to offer you fruit salad instead of potato chips when you are watching TV, and try to schedule you get-togethers around your exercise times.

Keep a Weight Loss Journal – Often, when progress feels slow, we can forget just how far we have come in such a short amount of time. A weight loss journal, were you record the food you eat, what exercises you do, and

The weight loss journal can serve several functions. Firstly, if progress feels a bit too slow, you can look back at your journal to try and identify what is slowing you down. After you make adjustments, you can really see whether the changes are making a difference or not. It can also help you track your weight loss, so you can marvel at how you managed to lose eight whole pounds in merely a month, for example. Seeing that your fitness plan is really working can be fantastically motivating.

Take Time for yourself - Most people already lead stressful and jam-packed lives, and a fitness plan can sometimes compound that. Make sure you take out a little time every week where you do nothing but do something you truly enjoy and are passionate about. As a Irvine Personal Trainer, I know that it can be difficult to make the habit changes necessary to get fit. A little bit of “me time” usually helps my clients unwind and makes the prospect of losing weight seem a little less daunting.

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As a Irvine Personal Trainer, I am sometimes shocked at the kinds of foods that people who think that they are on a good diet regularly eat. Obviously, there is nothing wrong with the occasional indulgence, but far too often people pack away terribly unhealthy foods, all the while being completely oblivious to what kind of damage they are doing to their diet.

While there are a ton of foods that people mistakenly think are healthy, my experience as a Irvine personal trainer has taught me that these are the worst offenders.

Fruit Juice - Fruit juice sure sounds like it’s a healthy way to go. Fruit is certainly good for you, and juice commercials sometimes make the claim that drinking a glass of juice is the equivalent of two servings of fruit. So what’s the harm? If you want to see the harm, just check on the sugar content on the ingredients list. When you process fruit, you remove the pulp and a lot of the nutrients, so all that is left is the sugar, water, and maybe a few remaining vitamins. This sugar causes you insulin levels to spike, which encourages your body to store fat, which makes losing that weight just that much harder. If you like to drink something flavored, try zero calorie tea sweetened with artificial sweetener.

Croutons - Croutons usually work their way into dieters’ meals in salads. Croutons are just deep fried chunks of bread, and they usually come loaded with calories, grease, and saturated fat. In fact, salads in general can be a minefield for dieters. A salad that comes with “crispy” chicken, bleu cheese dressing, and a handful of crouton crumbs is going to do serious damage to your diet. On the other hand, a salad that contains grilled chicken, vinaigrette dressing, and sunflower seeds might make up a smart meal. The trick is to recognize the difference between a salad that will keep you slim and one that will sabotage your fitness plans.

White Bread - White bread is full of starchy carbs that be just as bad as sugar for making you gain weight. You are much better off eating wheat or whole grain bread. But even then, you have to be careful about the kind of wheat bread you eat. If the first ingredient on the label is “enriched wheat flour,” it isn’t much better than typical white bread. “Enriched” simply means they processed the flour until it has little of its original benefits, then added the vitamins back in. Always make sure the first ingredient is “whole wheat flour.” Also you should also beware of how the bread is sweetened. Many large bakeries sweeten their wheat bread with high fructose corn syrup, which can hurt the bread’s nutritional value considerably. Try and look for wheat bread that is unsweetened or sweetened with a healthier alternative, such as honey.

Lots of frozen “Diet” Foods – There are a lot of problems with foods that are advertised as “diet” or “low fat.” The technical, legal definition of “low fat” as mandated by the FDA is three grams of fat or less per serving. The trick to that definition is “per serving.” A box might contain three servings or more, so dieters wind up getting three times the fat (and calories) that they were expecting. Also, the word “diet” and “low fat” often doesn’t account for sugar content. It is not uncommon for a “diet” food to contain in excess of fourteen grams of sugar, the equivalent of eating two full tablespoons of pure table sugar. Here’s an important reminder from and long experienced Irvine Personal Trainer: don’t rely on advertising to tell you what is healthy and always-read labels.