Lose the Fat, Keep the Muscle
You can lose 30 pounds of fat in 30 days...
LOSE 10 POUNDS THIS WEEKEND!!!!!!!!!!!!!!!!!
Did that grab your attention? Do any of these ads sound familiar? Sure they do, you see ads like these all the time, and they sure are enticing! They play on our emotions and our desires for instant gratification. But the real question...can you really drop pounds that quickly?
The answer is YES. It is quite possible to lose 30 pounds in 30 days or 10 pounds over the weekend. But that's not the question you should be asking. The question YOU should ask is, "How can I lose 30 pounds of FAT healthfully and permanently?"
Remember; NEVER confuse WEIGHT loss with FAT loss! Your body is 70% water, so it's easy to lose pounds quickly. Any diet that dehydrates you will register quick, dramatic loss on the scale. Want to lose 10 pounds over the weekend? That's easy! Just stop drinking water! Of course that would not be very smart and it would also be very dangerous, but that's what you're doing when you drop pounds too fast (you're simply dehydrating yourself - or worse - you're losing lean body mass too!)
The American College of Sports Medicine (ACSM), one of the largest and most respected health, medical and exercise organizations in the world, has established guidelines for healthy rates of weight loss. In their position statement on "Proper and improper weight loss programs," the ACSM recommends losing at a rate of no more than two pounds per week.
These two pounds per week guideline has become recognized as the standard rate for safe weight (fat) loss. Time after time I see people get impatient and they attempt to violate this rule, only to lose muscle, slow their metabolisms and eventually gain all the fat back and more!
Weight loss is not something to be rushed if you want to do it properly. You can lose 30 pounds of weight in 30 days, but you'll NEVER lose 30 pounds of fat in 30 days; nature just didn't intend it to be that way. There are virtually no limits to what you can achieve in the long run. However, you must be patient. There are definite limits to how quickly you can safely achieve fat loss.
Get on a good, solid, no-gimmick program that includes regular exercise and watching your calorie intake via portion control and limiting all junk foods. You will absolutely astonish yourself at how much you can achieve in 3 months, 6 months, and 12 months.
Look at it this way; if you think it's going to take too long to do it the safe healthy, natural way, then just remember... the time is going to pass anyway. When 3, 6, 12 months rolls around where will you be? I can promise you that 8-12 weeks from now, you will have seen major progress and 6 -12 months from now you will look and feel like an entirely different human being!
Jessica Storm is an IDEA Master Personal Fitness Trainer and is a certified ACSM health/fitness instructor. In addition, she holds advanced certifications in sports nutrition and weight training and is a certified corrective exercise specialist through NASM. For more information and helpful fitness tips, please visit www.stormfitness.com or call 703-869-8376.
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Q: I am trying to get fit and lose weight but I really want to avoid getting
injured since I seem to have a tendency to get injured whenever I start a new workout program. My
question is what is better for me running or walking?
A: Running will burn more calories per minute, but you need to start walking
before you can run. If you start running before you have a good walking foundation you will
increase your chances of injury.