1. If you count calories . .
Determine the right Caloric intake for you.
This may sound simple, but if you take in fewer calories than your body needs to maintain your current weight then you will drop pounds. Most people overestimate their ideal daily calorie requirements. Let’s say you assume that consuming 1,900 calories per day will allow you to reach your target weight, but it actually takes only 1,800 calories; those extra 100 calories are enough to keep an additional 10 pounds on your frame. Therefore, every calorie counts. I have shown below how to get your BMR:
How to calculate your BMR (basal metabolic rate)
66.5 + (13.75 x kg body weight) + (5.003 x height in cm) – (6.755 x age) = BMR
66 + (6.23 x pounds body weight) + (12.7 x height in inches) – (6.76 x age) = BMR
55.1 + (9.563 x kg body weight) + (1.850 x height in cm) – (4.676 x age) = BMR
655 + (4.35 x pounds body weight) + (4.7 x height in inches) – (4.7 x age) = BMR
Example: 655 + (4.35 x 170) + (4.7 x 68) – (4.7 x 36) = 1550
Note: This is an estimate. This is the max amount of calories you can eat in a given day. If you eat more than this you will gain weight and if you eat less you will lose weight.
For BMR Calculation click here http://www.bmi-calculator.net/bmr-calculator/
Coaching Tip – Find out how many calories you burn on a normal day and then scatter your calories throughout your day. For example, if 1,550 calories is your maximum, then divide 1000 calories into 3 for breakfast, lunch, and dinner and divide 550 into 3 for your snacks. Your days should look something like the sample below:
7am Breakfast (protein & fruit) 333 Calories
10am Mid Morning Snack (fruit) 183 Calories
Noon Lunch (healthy lunch) 333 Calories
2:00 After -noon Snack (Veggies) 183 Calories
6:30 Dinner (something healthy) 333 Calories
9:00 Evening Snack (High protein snack) 183 Calories
Time Total Calories a day 1550 Calories MAX
Note: Only drink Water and Black coffee if needed because other options have way too much sugar and calories. (Remember, eat your calories not drink them)
2. Don’t be afraid to turn in your walking shoes for cross trainers.
Your routines need to be a little bit more intense, so don’t be afraid to train like a guy!
Most people feel that if they work an active job or bounce around all day running errands then they have burnt a sufficient amount of calories; however, realistically, those activities burn only about 400 calories—that’s about 1/10 of a pound.
Short bursts of intense activity will burn more calories and more fat. Strolling around the mall or a park for an hour works off about 150 calories; pick up the pace 1 minute out of every 5 to burn over one-third more calories. If you do a typical work out with rest between sets, try to add explosive movement between sets such as jump rope, line hops, or box jumps. Simply, this will burn more calories.
Coaching Tip 1: Stick to the Basics
Everyone loves to create and choose exercises that make working out more fun, and that’s fine; your workout should be intense and enjoyable. However if you want to lose wait, refrain from doing movements that don’t burn many calories such as a standing side bends, curls, walking, or most machines. If you want results, you have to stick with what is known to work, which is the classic, multi-joint exercises like squats and dead-lifts. These exercises work best because they are full body movement and utilize hundreds of muscles. The more muscles you activate, the more fat you’ll cut.
These may seem like “manly” exercises, but women need not fear heavier weight because the female body is not designed to get bulky. However, if the heavy weight is not appealing to you, not all squats need to be done with a barbell loaded with lots of weight: variations of these exercises are timeless and extremely effective. Grab a pair of dumbbells and try Bulgarian split squats. Your legs and butt will thank you!
Coaching Tip 2: Less Cardio
More women perform cardio as a means to lose weight than men. This is not a stereotypeit’s reality. It is true cardio helps you burn calorie, but so does Lifting weights. You want to find the most efficient way to burn calories and, more importantly, fat. You want to build a body that makes it easier for you to enjoy the foods you love.
Therefore, cardio is not the answer. Or, at least, it’s not the primary solution. Cardio will burn calories, but weight training is more likely to burn fat. If you’re going to do cardio, make it secondary to weight training. That means either doing cardio on separate days (if you have the time) or after a weight training workout. The best thing about lifting weights is that your body adapts to the new muscle mass you’ll build, which means your metabolism will be higher, you’ll burn more calories, and you’ll change your hormones (like insulin) to be able to handle the foods you love.
Coaching tip 3: More Intensity and focus on the task at hand
I’ve spent enough time in the weight room to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it’s pure barre, bootcamp, Crossfit, or Zumba. What is not okay is focusing on the social aspect more than the workout itself. Most guys train alone and go in with a “go big or go home” mentality. While this can lead to stupid injuries, it’s closer to the right mindset in terms of getting results.
When you go to the gym, you want to get in and get out: longer workouts are not better workouts. Intense workouts where your heart rate is elevated, you are sweating, you are feeling muscle fatigue, and your heart is beating through your chest the entire time are the workouts that are going to produce the best results. Completely transforming your body does not take a lot of time, but it does take a lot of effort. Two sample workouts I like to do on Tuesday and Thursday are listed below. I like to do more serious workouts Monday, Wednesday, and Friday. These two workouts I like to consider flushers because they simply flush your body of soreness from the day before and prepare you for the next training session. They are built in recovery days for my 5 day a week training regimen.
2 Sample 22 minute workouts (8 minutes for a warm up and stretch at the end) = 30 minutes
Sample #1: 10 rounds of 4 KB swings & 5 Pull ups starting on the minute for 10 minutes. Two min rest then 10 rounds of Hill/Stadiums starting on the minute for 10 minutes.
Sample #2: 10 KB swings & 10 Squat Jumps then 9 KB swings & 9 Squat Jumps and all the way down to 1 repetition each and then 2 min rest. Then 10 rounds 5 bench press & 5 pulls ups starting on the minute for 10 minutes.
3. Choosing nutritious foods
Keep portion size in mind.
What you consume is important, but healthy eating is also about being aware of portion size. For example, let’s say for breakfast one morning your husband has pancakes with butter and syrup, your daughter grabs a bagel with cream cheese, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of orange juice. You may win on nutrients, but when it comes to calories, you’ve lost: that healthy-sounding meal adds up to almost 700 calories, which is more than a third of your allotment for the day.
Coaching Tip: The best way to know if you’re eating too much is to write it down. Writing it down makes you far more aware of what you are eating. Also, swap higher-calorie, healthy foods for high-fiber, lower-calorie varieties such as some of the items below.
Looking to add more fiber to your diet? Fiber, along with adequate fluid intake, moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease, and diabetes.
Here’s a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
|Fruits||Serving size||Total fiber (grams)*|
|Pear, with skin||1 medium||5.5|
|Apple, with skin||1 medium||4.4|
|Strawberries (halves)||1 cup||3.0|
|Figs, dried||2 medium||1.6|
|Raisins||1 ounce (60 raisins)||1.0|
|Grains, cereal & pasta||Serving size||Total fiber (grams)*|
|Spaghetti, whole-wheat, cooked||1 cup||6.3|
|Barley, pearled, cooked||1 cup||6.0|
|Bran flakes||3/4 cup||5.3|
|Oat bran muffin||1 medium||5.2|
|Oatmeal, instant, cooked||1 cup||4.0|
|Popcorn, air-popped||3 cups||3.5|
|Brown rice, cooked||1 cup||3.5|
|Bread, rye||1 slice||1.9|
|Bread, whole-wheat or multigrain||1 slice||1.9|
|Legumes, nuts and seeds||Serving size||Total fiber (grams)*|
|Split peas, cooked||1 cup||16.3|
|Lentils, cooked||1 cup||15.6|
|Black beans, cooked||1 cup||15.0|
|Lima beans, cooked||1 cup||13.2|
|Baked beans, vegetarian, canned, cooked||1 cup||10.4|
|Sunflower seed kernels||1/4 cup||3.9|
|Almonds||1 ounce (23 nuts)||3.5|
|Pistachio nuts||1 ounce (49 nuts)||2.9|
|Pecans||1 ounce (19 halves)||2.7|
|Vegetables||Serving size||Total fiber (grams)*|
|Artichoke, cooked||1 medium||10.3|
|Green peas, cooked||1 cup||8.8|
|Broccoli, boiled||1 cup||5.1|
|Turnip greens, boiled||1 cup||5.0|
|Brussels sprouts, cooked||1 cup||4.1|
|Sweet corn, cooked||1 cup||4.0|
|Potato, with skin, baked||1 small||3.0|
|Tomato paste||1/4 cup||2.7|
|Carrot, raw||1 medium||1.7|
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2012
4. Make it your goal to order the healthiest item on the menu
Do your dining research in advance or ask the manager on duty for the healthiest thing on the menu.
Be aware that looks can be deceiving. If you choose the turkey sandwich over the pizza, you think you’re being good, but not always. A turkey sandwich at Panera Bread comes on focaccia breadwith cheese and mayo and delivers 970 calories. Two slices of pepperoni pan pizza from Pizza Hut total 520 calories. Perhaps putting your sandwich in a spinach wrap instead of on regular bread could shave off some of those unwanted calories.
Coaching Tip – Look up fast-food nutrition facts before you eat there. Many restaurants offer nutrition information, from Wendy’s to Subway. See if your favorite eatery has nutrition facts online or in the store—you may be surprised at what you see!
5. Choose “diet” treats
Eat the real thing, but downsize your portion.
When you want something sweet, all those fat-free, sugar-free options seem like a smart choice for weight loss. But you would be better off by getting the normal version and just eating less. Go for reasonable amounts of the real thing. If you love ice cream, have a small scoop of premium. You won’t stick to a diet that doesn’t include your favorites.
Coaching Tip: If you absolutely need something sweet, eat a piece of fruit because it has natural sugars that will meet that immediate need.
6. If you’re a crunch queen
Don’t forget your cardio and exercise.
One of the biggest mistakes women make when trying to lose belly fat is doing too many crunches, too little cardio, and too weak workouts. No matter how toned your abs are, your belly won’t look flat until you get rid of the layer of fat on top of them. Okay, let me say that again: you will NEVER see your abs if you have a fat layer on top of them. You need to rev up your calorie burn. Interval training, in which you alternate high-intensity bursts of activity with easier bouts, has been shown to zap more belly fat than steady-paced moderate workouts. I call this slow training “training with the intensity of a slug,” and it doesn’t do anything but waste your time.
Coaching tip: Do not throw yourself into this kind of high-intensity training; you should incrementally progress each week. Aim for two interval sessions and two or three moderate, steady-paced workouts. As mentioned above, your interval training should last 30 minutes and your higher paced more involved workout should be 45 minutes maximum. The reason I do not like to train more than 45 minutes is because your breathing should be like you are sprinting for the entire time (45 minutes of Non-Stop action). If you feel like doing cardio before and after that’s on you!
7. If you eat snacks to suppress cravings
Be more mindful of your intake.
You may think you’re observant about watching what you eat, but research shows that stolen bites and tastes can rack up a few hundred uncounted calories, which can put on pounds fast. Think of your favorite bakery and how big that girl is behind the counter for an example.
Coaching Tip: Avoid eating when your mind is elsewhere (while on the computer, for example), and eliminate unnecessary distractions.
8. Being healthy is a lifestyle
You are who you hang out with.
Hang out with people who have the same goals and avoid putting yourself in bad situations. This is very similar to what my mother told me when I was little: she always said, “If you hang out with that group of people you will wind up in trouble too.” This is really simple, if you want to look like someone hang out with them and do as they do. They probably have a few tricks you can pick up from them, and you will rarely get invites to the local Tutti Frutti, TCBY, Twisties, and Yogurt Mountain. You may be asked to go for a run or be invited to a local fitness class. I’m not by any means telling you to dump all your larger friends, but adding healthier friends to your circle will help you reach your fitness and health goals.
Coaching Tip: Being Healthy and fit is a lifestyle and you must commit yourself to living that lifestyle if you want to meet your fitness goals. Depending on your level of discipline even your cheat days will become healthy.
9. Train like a Beast and Look like a Beauty
You are doing everything right and you are training like a beast.
Then protein supplementation may be needed due to the amount of work you are doing. I don’t feel supplementation is needed for everyone, but if you are training 5 days a week and working your butt off then not only results well appear but your body may seem beat up and run down. I suggest a lean egg white protein. Egg White protein formula is low in calories and contains no cheap fillers or sweeteners like fructose, malto-dextrin, & glucose polymers; plus, it contains NO FAT, which makes it ideal to blend for your weight loss.
10. Plan your Meals
Take a movement every week and plan your meals. Once you put together a plan then prepare it. The best way to do this is to cook all your chicken at one time and put it in containers and with your veggies you can chop them up into appropriate portion sizes and place them in containers as well. If you are prepared for the week then you will be less likely to go long periods of time without eating and less likely to eat unnecessary JUNK and unneeded calories.
Occasionally you will be in a situation where you are not prepared and the worst thing you can do is stop to get fast food. I personally have meal replacements handy. The meal replacements are awesome for multiple reasons mainly because they are a healthy choice and all you need is water.
11. If all else fails see a doctor
Tips for women over 35 :
If you are a person who has trained daily and eats well and you’re still having weight issues then it is time to see your doctor. It could be a possible that your body’s make-up has changed. You may have early symptoms of Menopause, your thyroid maybe off, or simply your hormones may have changed. This is a topic that is becoming more common in today’s society or at least diagnosed more often. I am talking about Hormone Replacement Therapy, also known as HRT. This is a process of a series of tests that will evaluate if your hormone levels are where they should be for your age. at that time if something needs attention it will be addressed.
Common symptoms of a thyroid issue:
Chronic fatigue and lack of strength
Basal body temperature is low (inability to handle cold)
Dry and rough skin
Loss of scalp hair
Hands and feet get cold easily
Increased body weight
Inability to sleep
Constipation or no bowel movement
Mood swings and depression
Memory lapses, forgetfulness, dementia
Nervousness and shaking
Immune response problems
Abnormally heavy periods
Common Symptoms of Estrogen Issues:
- Hot flashes
- Vaginal Dryness
- Night sweats
- Dry and itchy skin
Low progesterone symptoms:
- Mood swings
- Appetite changes
- Weight changes
- Lack of concentration
- Frequent menstruation
- Irregular menstruation
- Low sex drive
- PCOS (Polycystic Ovarian Syndrome)
- Vaginal dryness
- Painful intercourse
Coaching Tip: Don’t use your age as an excuse not to train, but use your doctor as a tool to help you better understand your body.
This is a great video to help you understand eating, calories, and BMR. Sharee Hansen has lost 110 pounds and has learned a thing or two along her way.
Highly Recommended Book:
S.A.S.S! Yourself Slim: By Cynthia Sass – Conquer Cravings, Drop Pounds and Lose Inches (formerly published under a different title) can profoundly change the way you look and feel in just 30 days. Many of the women I counsel live in diet chaos—irregular meal schedules, binge eating, or undereating followed by rebound overeating. This book ends that chaos by establishing order, but you won’t feel like you’re in diet boot camp. Unlike many weight loss plans, my approach isn’t about starving, restricting, or depriving yourself. It’s all about giving your body precisely what it needs to get to your ideal weight while feeling energized, nourished, and satisfied every step of the way.The book is set up as a 30-day plan with two parts:
Part 1 – Optional 5-Day Fast-Forward
Part 2 – The 25-day plan
How to have an amazing Butt:
If you think about it your butt is simply a group of muscles and if you train them you will have an amazing butt. People who do, Squats, Lunges, Lateral Band Walks and Runs on a regular basis all have nice butts. Baseball players, football player and track athletes all do those movements and are known to have nice perky rounded gluteus muscles due to training. With that said Squats, Lunges, Lateral Band Walks and Running will do the trick.
A jump rope is a great product to have because you can use it between sets, in the park, or in the house. You can use this anywhere and it burns tons of calories. You can burn 211 calories in just 15 minutes of jump roping!
Mini Bands (Add Shape to your Butt)
- Can be used anywhere – on the field, at home, in the clinic or gym, or even when traveling.
- Effective for both upper and lower body training.
- By using bands for dynamic warmup, you can target the hip and shoulder complexes.
- When used in conjunction with other exercises these band sequences can help activate the core as well as prime movers, synergists and stabilizers in the hip and shoulder area.
- Use the the 9″ Long band for lateral steps, leg extensions and shoulder stabilization exercises
This is the best invention ever! It’s a meal management bag. You put your meals in this bag and take it to work every day.
6 Pack Fitness Innovator 300 Bag
COLLEGIATE SERIES BODY BAR FLEX
Train your Core with Oscillatory Resistance Training. Oscillating the Bar smoking your ABS and Obliques. When training your Core you want to train using sets of 15 – 20 seconds and your rest should be approximately 40-45 seconds. You want to have things to do between sets to keep your heart rate up burning more calories.
Strong Curves: A Woman’s Guide to Building a Better Butt and Body
This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility.
Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence.
Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe.
The 24-Day Challenge
The 24-Day Challenge is a comprehensive supplementation and nutrition program designed to give your body the jump start it needs to help you reach your goals. There’s something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. Thousands of people have experienced success on the 24-Day Challenge – you could be next!
·24-Day Challenge Daily Guide
·One box of Herbal Cleanse
·One box of AdvoCare® Fiber
·One bottle of OmegaPlex®
·Two boxes of AdvoCare Spark®
·One box of MNS® 3, C or E
·One box of Meal Replacement Shake