Q: How fast can I lose weight while using a truly effective fat loss program?
Can I lose 10 pounds in a weekend like some of the diet plans claim?
Answer:
Doctors recommend losing fat at a rate of 1-2 pound per week. At the end
of a good 12 week program, you can expect to lose 12 pounds of fat. But since you
didn't gain the fat overnight, you also won't lose the fat overnight. Commit to
long term goals and enjoy the process of developing proper nutrition and exercise
habits.
With one of those "10 pound weight loss juice diets", you might lose some
weight, but it won't be fat. And you'll quickly gain it back. Those are just too
good to be true.
Q: Do I have to do crunches and sit-ups while on this program?
Answer:
No you don't. Crunches and sit-ups are not the best way to lose fat. To lose fat,
you simply need to eat properly, avoid excess calories, and use fat blasting intervals/cardio.
In fact, crunches and sit-ups can stress your spine, so I like to use "spine-friendly"
core training exercises (the Ab curl, plank, side plank, and bird dog) as an alternative
method for training your mid-section. And you can do those all at home without fancy
pieces of equipment. All you need is your bodyweight.
Q: But I'm a full-time worker and mom. How do I fit exercise into my day?
Answer:
Try to commit to at least 30 minutes of exercise per day.
If you are a beginner and stressed for time, simply do three 10-minute bouts of
exercise per day. Heck, you could even do six 5-minute walks per day. Everyone can
fit that in...
If you can devote a full 30 minutes straight to exercise, you can alternate between
strength training and cardio training days if you are limited to 30 minutes. However,
if you can get an hour of time 3 days per week, perform both cardio and strength
training together.