Cherry Hill Personal trainer top 3 weight loss tips
Hey Cherry Hill! Top 3 Reasons You’re Not Losing Weight!
If you have hit a wall in your weight loss goals, here are three simple tips which may help you overcome your plateau. Doing the same workout program, depriving yourself of the same amount of Calories without a change in diet. But what is the true reason behind this enigma we call weight loss? Well you’re about to find out! We are going to break down the top three reasons for your stall in weight loss and how to finally fix it!
Weight loss problem 1 – Your Diet
I’m sure you have heard this one before, but it truly is the most important factor when it comes to weight loss. We all know that overeating is going to lead to weight gain but can under eating really lead to weight gain too? Yes! Most people think all they have to do is cut their calories down as low as possible and BAM! weight loss! Not quite. Although your body might lose some weight at first you will hit a weight loss plateau very quickly. The idea of starvation mode is not a myth. Your body’s number one goal is survival. When you begin to cut calories under your bodies basic needs, all body function slows down, yes, this means your metabolism. (follow the link to our starvation mode article)
Personal trainer’s tip to improve your diet:
Moderate calorie diets no less than 1200 calories. Eat more protein from lean meats such as chicken, turkey, fish. Increase vitamin and mineral intake with fruits and vegetables. Carbs are important even with their negative rep but it’s important to understand when and which ones! Fats in moderation with an emphasis on healthy fats.
Weight loss problem 2 – Workout Intensity
Weight loss problem 2 – Workout IntensityA great workout is all based on intensity. You can go to the gym for 3 hours a day but are you really getting a good workout in? Most likely not. A lot of people think its all about time spent in the gym. Wrong. It’s more about being effective with your time and your workout. Keeping the intensity full throttle for 30 minutes straight will beat a lackluster 3 hour workout any day.
Personal trainer’s tip for workout intensity:
Supersets and circuit training. Supersets are two exercises performed back to back with no rest usually working opposite muscles groups. Circuit training is when you take several exercises and perform them back to back to back. Then take a short break and repeat for as many rounds as needed. Another great tool to increase your intensity in the gym is a personal trainer
Weight loss problem 3 – Lack of Lean Muscle Tissue
The most common myth “If you want to lose weight do a lot of cardio!“. Yes, cardio is important but your body composition (what your body is made up of ) is just as important. A person that is 5’6 at 135 lbs can look better than someone at 120 lbs. Muscle to fat ratio, cardio will help you lose weight, but it won’t help you increase lean muscle tissue (lean muscle also means defined not bulky).Lean muscle tissue will help you lose weight in the long run, the more muscle in your body, the quicker your metabolism, allowing your body for optimal Calorie burning.
Personal trainer’s tip to increase lean muscle tissue:
(*not necessarily get bulky)
Strength training in combination of resistance training. This can be done in various ways including dumbbells, kettlebells, TRX, and body weight exercises. Remember! Cardio does not necessarily mean run on a tread mill. Cardio means increase your heart rate. Which makes intensity and pace (#2) very important!
By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt
Suggested articles:
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*Weight loss vs. Body fat loss
Suggested Video:
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Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
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Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind
The Principle of Progression: Advancing through overload without injury or setback.
muscle groups (Legs, Back and Chest). The larger and the more muscles you work in one exercise the more effective the fat burning will be. Example, squat with a dumbbell press= 🙂 Good! A single leg extension= 🙁 bad! Legs are your largest muscle group so complete exercises such as the squat which incorporates the whole lower body and add a press to add on a few extra muscles from the upper body. Leg extensions, though they are a leg exercise, isolates to a specific leg muscle (the quadriceps). When looking to burn fat don’t isolate to specific muscle groups, isolating will be done later in your progression. Make your workouts as efficient as possible!
3. Increase fluid intake: People often worry about carbs, fats and proteins, the macronutrients. They forget about micronutrients, vitamins and minerals and water in the body. If you are not drinking enough water, the body’s most basic functions are unable to work as efficiently as possible. Increase your metabolism by increasing water intake! 
In today’s world, it would be nice to do spot training to rid us of body fat in a specific area. In reality, our bodies do not work this way. If you take a look at the figure, you’ll see a bunch of fat cells (the black dots), and an arrow that points to the same amount of fat cells, but smaller in size. These fat cells are a replica of what occurs in your body. Once you accumulate fat cells in your body, they are there for good. This is why when you begin a training program, it must be a lifestyle change! While the fat cells will decrease in size, you must maintain your exercise regimen in order to keep them small. In regards to spot training, when you only exercise a certain area in the belief that it will reduce fat there, the body fat will not decrease any quicker in that specific area. Why? Body fat cells decrease in size at the same time throughout your whole body. This is why multi-joint exercises (exercise which include various muscle groups) are usually recommended to lose weight.
perspective, MMA fighters, boxers, wrestlers, etc. whether professional or hobbyists, are able to lose ten pounds for their weigh-ins the night before a match. The next day, they’ll put the weight back on to have the edge over their competition (Training Aspects does not recommend this, but that’s a different topic for a different day). A person’s weight can fluctuate ten pounds, depending on what you’re eating, drinking, and doing. Increasing fiber, water intake and decreasing sodium can easily make your weight fluctuate ten pounds, in accordance with a cardio program will help you lose weight. However, what kind of weight are you losing? Is your goal to lose weight on the scale, and be able to brag about that number, or have people compliment you on your physique and have visible results, or more importantly, to have the confidence in yourself in whatever task/activity is in front of you. For instance, “I’m not in good enough shape to go hiking” or “I’m not strong enough to help you move”. Don’t allow your weight to hold you back.
focus (May sound like common sense but this happens often). Do not fall into a body building program. Your goal is to lose weight, more importantly, the body fat. You will see results with those programs, but there are much more effective training programs out there. The more muscles you work in one day, the more effective the workout.
in your fitness goal and lose more weight, increase lean muscle, or increase muscle size, exercise organization becomes important. If you start your workout with bicep curls, crunches, calf raises or any other supporting muscle group, then you need to reorganize your plan. If you begin with leg presses before power exercises, or you do 45 minutes of cardio and then go to the weights, reorganize your plan and I promise you results. (The next article will give you more information on this.)
metabolism. The truth is that in most cases, metabolism largely depends on a person’s size, as more of a person requires a faster metabolism to sustain. This article will focus on speeding up metabolism through both nutrition and fitness.
a myth”, stated by a woman who began an intense training regimen with a scarce diet. She lost an enormous amount of weight and began the blog to share her success and fight against the starvation mode theory. Since it’s very popular on Google and has many followers, I thought it would be best to decipher fact from fiction.
explanation of the myth. Starvation mode does not mean that the body stops losing weight. The term is inaccurately defined by many. Starvation mode causes the body to become more efficient with how it uses its energy. The body is meant to survive, remembering the caveman; they may not have eaten for days at a time. The body slows down metabolic processes to conserve energy. When people say “you’re not eating enough; your body is going to go into starvation mode,” meaning your body will stop developing and building and instead conserve, resulting in a weight-loss plateau. The other issue is that the body wants to hold onto the storage of energy (fat), so it will use muscle and anything else possible to keep those fat stores from being depleted. This is why it’s important to eat for proper lean muscle replenishment, as opposed to simply cutting Calories.
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