Healthy Weight Loss

We have all tried to lose weight, and most of the time we are unsuccessful and resort to quick and dirty 'tricks' to reduce fat and lose weight fast. While it may 'work' we don't recommend any drastic techniques. What we do recommend is a tried and tested 1-2 pounds per week of weight loss with proper diet and exercise. We have broken the steps to healthy weight loss down. Also, if you sign up for our newsletter you can get our free ebook which goes into greater detail into the weight loss process. All of this is created by Rod Ferris B.A., CPT (YMCA, ACE), CPAFLA, CFC and Amanda Ferris, N.D.

Weight Loss Calculator

Age

Abdomen Circumference in inches:

Weight : pounds

Activity Level (see below): %
ie. office worker but works out 3 times a week=47 (from the chart below)

Height :

*Activity Level	Men	Women
Sedentary (inactive)	15%	15%
Lightly Active (most professionals, office workers, shop workers, teachers, homemakers)	40%	35%
Moderately active (workers in light industry, most farm workers, active students, department store workers, solders not in active service, commercial fishing workers)	50%	45%
Very active (full-time athletes and dancers, unskilled laborers, forestry workers, military recruits in training, soldiers in active service, mine workers, steel workers)	85%	70%
Exceptionally active (lumberjacks, blacksmiths, female construction workers)	110%	100%

Steps to Healthy Weight Loss

1. How much should I weigh?

Figuring out how much you should weigh is your first step. This is based on a average of your height and weight to create your BMI.

2. Learn about nutrition

Nutrition is one of the most important aspects about losing weight naturally and doing it in a healthy way. There are many diets that suggest eating things like grapefruit all day or acai; while it is a 'healthy food' it's NOT something you want to eat in abundance. For many reasons. Think about getting yourself a healthy cookbook. You will also need to know how many calories you should eat per day. We have created a calculator just for that purpose. Please see below under Weight Loss Calculator. It will tell you how many calories you should be ingesting for your current age, sex, measurements and activity level.

3. Pick a workout program from a recognized professional.

A man Working Out There are thousands of weight loss workouts out there, but the tried, tested and best workouts are ones that raise your heart rate throughout the workout. While hard to maintain it will help you achieve the best results. I am referring to a circuit workout routine. This circuit workout plan contains everything you'll need to get started with your healthy weight loss plan.

4. Don't forget to MOVE!

Most people can go all day sitting in a chair and drive home without blinking an eye. But what most people dont realize is you NEED to increase your metabolism by exercise and diet. While the above mentioned workout is a great start, most people fail to lose the weight because you're not changing other lifestyle habits such as: Not walking to the store, not getting 30 mintues of moderate exercise daily etc.

5. Record your progress

How do you know how you're doing without recording your progress? You should be writing down your sets, reps and weight throughout your workout AND your nutritional intake in a chart like this.

Most Common Myth About Weight Loss

1. Targeting a muscle will make it lose fat. Ie. Doing crunches will help you lose abdominal fat.

False. Abdominal exercises such as sit ups and crunches strengthen abdominal muscles but do little to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan that should be followed for maximal abdominal definition and weight loss.

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