Turbo Charge Your Weight Loss in Three Easy Steps

I came across this simple video on You Tube today by Craig Ballentyne who explains his top three tips for healthy and sustained weight loss:



The best things in life are always simple!!

So lets have a quick look at the three principles here;



1. Nutrition:

This is obviously all important in weight loss. Normal calorie intake for a Male is around 2,500 calories a day, and 2,000 for a female. For healthy sustained weight loss, this should ideally be reduced by to around 1800 for a male, and 1500 for a female. However, it is not just the calorific content that is important - it is the make up of the diet that is often the determining factor on the medium term success of your weight loss. There is most certainly a place in the healthy diet for both fats and carbohydrates, and diets that reduce both of these to almost zero are unhealthy and will lead to unsustainable results. The key to success with nutrition is understanding how each of these food groups work on the body, and a finding a diet that provide the correct quantity each day in a satisfying way - one that will provide you with enough energy and enjoyment and still hit your calorie targets for healthy, sustained weight loss.


2. Strength Training:

Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control. Strength training (also known as weight lifting ) is a necessary component of your triathlon routine. Including an increase in metabolism due to an increase in metabolically active muscles, strength training improves power, stamina and endurance for all types of triathletes. Strength training was once shunned by women who feared becoming "bulked up". Only a few men and women have the potential to add large amounts of muscle.

Strength training has a lot of advantages for women, and particularly for women aged 35 to 40 and older. By the age of 40, women generally begin to lose bone density and muscle mass. Strength training exercises can help you get on the right track. You may need some strength training equipment such as weights. Strength training will help us strengthen those muscles that we generally do not use in triathlon. I recommend strength training year round.

Strength training is probably one of the most important things you can do to build or maintain strong bones. During exercise muscles are challenged, to pull on their bony attachments stimulating bone formation.

Strength training will tone and build up muscles. Strength training can be as simple as carrying groceries and as graceful as ballet dancing. Strength training will build muscle while lowering your body fat.

Strength training is especially important for dieters. When you lose weight , up to a quarter of the loss may come from muscle, which can slow your metabolism. Strength training is a good way of improving ones balance because your muscles have to provide balance support for both your body and your weights that your using. You can incorporate even more balance work within your workout by doing single leg exercises, narrowing your base of support or using devices such as stability balls that challenge your state of balance. Strength training is extremely important and you can get results from as little as two or three workouts per week, with each session lasting 30-60 minutes.



3. Interval Training:

Interval training involves alternating short, intense bursts of activity with a recovery period ─ usually a slower, easier version of the high-intensity exercise. It is like strength training for your heart and lungs - it basically involves short bouts of intensive exercise followed by recovery periods. For example, repeat a series of 5-minute intervals of walking for 4 minutes then jogging for 1 minute for a total of 30 minutes

Interval training utilizes the body's two energy-producing systems: aerobic and anaerobic. The aerobic system allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy. You really want to put a lot of effort into the interval portion of the workout. Interval Training Workouts can be very intense and therefore performed no more than 2-3 times per week

Interval training can be used in many type of physical activity regardless of the environment, irrespective of whether you are at home or at the gym. You can engage in any cardiovascular workout like stationary biking, running, rowing etc or other aerobic workout.

Interval training is based on subjective effort. Rather than insisting that you achieve a specific heart rate or running speed, it simply requires you to work at about 80% of your relative effort level for a short period of time. Interval training is only a part of a training program, not the whole program.

Start out slowly and gradually work into a full workout. As with any exercise program get a full physical check before you begin. Start by staying at this pace for eight minutes, and then slow down to a jogging/light pedaling intensity for eight minutes of recovery. As you get stronger, you can increase the length and number of intervals.

Interval training, done correctly, has been proven to be the most effective way to lose stubborn body fat.

So as Craig points out, a successful, and healthy weight loss campaign needs a great excersise and nutritional campaign.

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