I'd like to thank everyone who submitted feedback the past couple days. It really helps alot.
I have listed all of your comments below. Hopefully this helps others
who are in the same postion and have similar concerns.
To those of you who submitted feedback, I left
out your last names to protect your identity. Have a great week!
Best,
Jim Coughlin
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Hey Jim,
What's the best workout for average people, male and
female that want to lose about 35 pounds of body-fat?
Interval Training
All Cardio Training
All Weight Training
All The Above
Kenny
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J.C.Hi Kenny,
Thanks for your inquiry. Yes, exercise methods you mentioned – interval, cardio and weight training should definitely do the trick if your goal is to lose 35 pounds of body-fat.
But, to dig a little deeper and be more specific…First and foremost, everything starts with how you are eating. I know you have probably heard this a million times, but it bears repeating again and again and again.
Why?
Because you must realize that you could exercise all day long, BUT none of it means zilch without proper nutrition. I am faced with this problem all the time. It's very frustrating. Clients train and train and train, but don't get the results they deserve because they don't nourish themselves properly. You can easily avoid this.
If you have 35 pounds of fat you want to lose, you must have a comprehensive strategy to lose it. This means you MUST do 3 things…
1. Perform progressive strength training.
For your strength training, I recommend following a program 3x a week that uses weights, elastic bands/tubing and body-weight calisthenics. These 3 types of resistance are all you need for your program. My new book gives you four levels to work with using these types of training methods. You can start off with fundamental exercises in the beginner and intermediate levels. Then, once you become more advanced, you can gradually try the isometric and super-set principles combining quick cardio movements to give yourself the ultimate workout. For more info you can go here - http://www.fitnessandresults.com/homefitness_book.php
2. Perform progressive cardiovascular exercise.
For your cardio training, You want to perform it everyday. Yes, everyday. To lose 35 lbs, you must be putting your body in a position to burn calories. So it doesn't matter what the cardio is, as long as you are consistently doing it and progressing overtime. If all you can do is walk, that's fine, just make sure you are pushing yourself as hard as you can. Here is a great article - http://www.fitnessandresults.com/articles/killer_cardio.php
3. And for your nutrition, You must eat whole natural foods; eat small frequent meals throughout the day; eat a protein with a carbohydrate; and drink plenty of water. Here is a another great article - http://www.fitnessandresults.com/articles/done_right.php.
I wish you all the best Kenny!
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Hi Jim,
Ive been lifting weights most of the last 20 yrs- i am now 52.
Lately the inner bone of both elbows, medial is aching, and tender to touch even.
while its aggrivated/worse if i do something like incline cheast press with anything over a 25lb db, even with lite weight i feel it a bit
i think it may be arthirits- runs in family and also already have it in right wrist
BUT I dont want to lose definition in my delts, and back especially.
any suggestions?
thanks-
Georgina
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J.C.Thanks for your inquiry Georgina.
Though I am not a specialist in the injury department, I would recommend changing your routine to elastic/band tubing and/or body weight calisthenics. These movements are not as strenuous on the joints as opposed to weights.
You may want to take a visit to a physical therapist also.
Have a great day!
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Jim: how about more info on keeping motivation up and little "tricks of the trade" to blast your metabolism into high gear without risking a jail sentence...
Joy
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J.C.You got it Joy...thanks!!
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I'm curious about the benefits of weight-lifting VERY slowly vs the standard - up and down/in and out 12 - 15 times. How slow is suggested? I've been hearing about it lately, but don't know much...
Thanks, Nancy
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J.C.Hey Nancy,
Thanks for the feedback!
To answer your question, the method you describe (super slow strength training) is simply a different approach. This method is similar to isometric training in which you hold the the movements in a static position.
I would say it is definitely effective because is forces you to perform your exercises with more precision without using momentum by swinging your weights like many people do (not you...right? he he)
Anyway, just stay consistent with the exercise, eat right and you'll do great!
All the best!
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Please remove me from your mailing list !!!!!!!!
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J.C.I am so happy that you want to be removed from my list...have a great day!!!!!!!!
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I actually do enjoy your newsletter. Please keep up the good work. Sincerely, morgan
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J.C.That really means alot Morgan...take care!
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Here are some topics I'd be interested to read about--
the mathmatical formula for losing weight (500 fewer
calories etc--and how to apply that between diet and
exercise)
How to maximize a walking workout (think dog walking
as part of a fitness plan)
Diet and nutrition--ie. recently I saw an article
about the metabolism boosting powers of certain teas
and foods
What is normal? I know there are all kinds of BMI
measures, US averages etc but how do I know as a 42
year old woman how much I should weigh, measure, wear
in clothing size as a healthy, fit person?
Balance--I like food, I like wine--I like being
fit--how do you balance healthy eating without giving
up quality, variety and things that you like? I am
never going to be militant about eating but want to
make good food choices--I like butter, olive oil,
chocolate etc and will not give those things up to be
thin.
Food allergies--gluten free diets, diabetic diets etc.
The body you are born with vs the body you can
have--are there limits to how you can mold your shape?
Targeted workouts--belly bulge, butt lift, upper arm
shapers etc.
That's it--
Thanks.
Marie
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J.C.Thanks so much for your feedback Marie!
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I've lost about 15 pounds recently with weight
watchers. Now I still have a "belly" and wanted to
know the best way to get rid of it...I'd love to have
a flat attractive middle.
Some say I need to weight train and strengthen my
core, what excercised/weight training does this
consist of?
Thank you.
Jennifer
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J.C.Thanks for your inquiry Jennifer.
Congratulations on losing 15 pounds.
The people that told you to participate in weight training are right. It is 1 of 3 integral components to get rid of your "belly."
The other 2 are proper nutrition and consistent + progressive cardio.
Now, I don't know what your SPECIFIC goals are, your body fat, weight etc, but what I can say is using
this 3 methods are the best way to safely and effectively get rid of your belly and other body fat, BUT only
if they are done consistently and if you are doing everything correctly.
For example if you exercise and don't eat right, you won't achieve results. If you strength train and not perform cardio, you'll end up
looking bulky. If you perform cardio and not strength train, you won't have the definition you want. These are a few examples...
Bottom line: You must incorporate these 3 methods to get the best results. You do not want to deviate by doing 2 or 1 out of the 3. ALL must be done. If you need help with exercise, I have a book that gives you step-by-step
instruction and only costs $29.95 - http://www.fitnessandresults.com/homefitness_book.php
For your nutrition, here is a great article - http://www.fitnessandresults.com/articles/done_right.php
Best of luck!
--------------------------
I honestly enjoy reading all of your newsletters. I think I appreciate
what you have to say because I really relate to you. I'm very impressed
with the way you do business and treat your clients. It seems, from
your newsletters, you sincerely care about helping your clients and, as
importantly, are passionate about what you do.
Thank you for all the tips; I look forward to future newsletters. I
wish you all the best in maintaining your personal success and hope you
continue to benefit the lives of so many others.
Take Care
Kristie
P.S. If you're really looking for something to write about I could use
some tips to pass along to a friend. She is 6'2" - 140 lbs. She has
been trying to lose weight for some time now, but is getting discouraged
because it's not happening. For about 3 weeks now she has spent an hour
on the elliptical machine killing herself at a pretty high resistance
until she reaches 1000 calories. Just this past week she started going
for an hour at a lower resistance to try and stay in her "fat burning"
target heart rate zone. Which we believe is 60%-70% of her heart rate
max. I guess I'm just asking if this is correct? Do you have any tips
as to how long, how fast, what resistance, heart rate, she should be at
to lose fat?
If you have time I would appreciate it.
Have a wonderful day!!!
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J.C.Thanks so much Kristie! This really means alot!
All the best!
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We love the all the newsletters! They are very helpful!
Thanks, Patty & Mike
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J.C.Thanks so much!!
