What is the best and healthiest way to properly reduce body fat?

The answer is through Resistance Training, Aerobic Activity, Proper Nutrition, and Consistency.

1. Resistance Training. Through Resistance Training, you can increase your muscle density, which will cause you to burn more calories throughout the day, and therefore, burn more fat. The reason for this is that the more muscle density a person has the more calories that person will burn to keep that muscle tissue alive. To achieve results more quickly, you should work out with weights 2-3 times per week, making sure that your training includes all the major muscle groups along with an 8-10 minute abdominal routine. During this exercise routine, you should concentrate on using proper form and technique rather than concentrating on how much weight or repetitions you are doing.

2. Aerobic Activity. In order to reduce body fat, you also need to perform aerobic activity. It is recommended that you do aerobic exercise for 30+ minutes at a time at least 3 times per week. This activity should be performed at approximately 60-70% of the maximum heart rate. The exercise may be relatively easy to perform but is effective is reducing fat. When the body operates consistently for 30+ minutes at 60-65% of the maximum heart rate, it uses energy from stored fat as opposed to glycogen. This will reduce the size of a persons fat cells. It seems that many people are used to exercising at 85-90% of their maximum heart rate for short periods of time. Although they may have received a good workout for their heart and muscles, instead of burning fat, they burned glycogen or sugar stores. It these same people slow down to 65% - 75% of their maximum heart rate for a longer period of time, they may find that weight loss will come more rapidly than when they were working even harder.

3. Nutrition. Although this is the most important key to losing weight, it is usually the hardest. Nutrition can be divided into two areas—when you eat and what you eat. First, it is important to eat 4 - 6 small meals throughout the day. These meals are not sit down meals as you might be accustomed to, but 4-6 periods of eating throughout the day. If you are trying to lose weight and you eat only 2 larger meals during the day, your body’s natural mechanism kicks in and slows down your metabolism. Therefore, by only eating 1-2 meals a day, you will be burning fewer calories than you take in and may gain weight. By eating 4-5 meals per day, the body’s metabolism will speed up and work in your favor. You will not feel as hungry between these meals and will be able to make smarter food choices. Food Choice is the second part of nutrition. Every time you sit down to eat a meal, you have to make a choice to eat whatever is put in front of you or to make a smart decision. You could eat a low fat chicken and rice meal or eat a highly processed burger and fries. Obviously the better choice would be to eat the lower fat chicken, vegetables, and rice. This does not mean that you cannot eat the foods you enjoy. You may consider allowing yourself a reward once a week of a food that you really enjoy, rather than completely avoiding these foods. Another tip would be to order what you enjoy at a special occasion but only eat half of it. The main idea is to make wise eating choices and do not binge and then starve yourself trying to lose weight.

4. Consistency. Unfortunately, there are no magic pills or quick fixes to losing weight. If there were such solutions to being overweight, most people would be in great shape today. The most important thing is to develop a routine that fits into your schedule and stick with it - not for 2 or 3 months, but for the rest of your life.

For more information and assistance in achieving your health and fitness goals, and to schedule a FREE SESSION, call us at 617-630-1101 (Auburndale) or 617-965-0412 (Newtonville). Our training staff will work with you privately to establish an exercise program and eating plan specifically for you. Because our sessions are conducted in private, we can provide the personal encouragement you need to be successful.