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Wellness BlogWeight Loss
How We Help You Achieve Your Weight Loss Goals
For weight loss, you must create a calorie deficit — in other words, you must burn more calories than you take in. At Pro Fitness, our personal trainers recognize that if you're not going to follow your program, it's not going to help you. That’s why our personal trainers customize a fitness program to help you stay on track and achieve your weight loss goals.
Exercise for Weight Loss
It is a common myth that it’s not good to lift weights if you want to lose weight because it will make you "bulk up." The truth is that lifting weights or doing strengthening activities such as push-ups and crunches on a regular basis can actually help you lose weight or maintain a weight loss that you’ve achieved. These activities can help you build muscle, and muscle burns more calories than body fat does. So if you have more muscle, you burn more calories — even sitting still. Doing muscle-building activities 2 or 3 days a week will not "bulk you up." Only intense strength training, combined with a certain genetic background, can build very large muscles.
In addition to at least 30 minutes of moderately intensive physical activity (such as walking 2 miles in 30 minutes) on most days, try to do strengthening activities 2 or 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Nutrition Advice for Weight Loss
Nutrition plays a vital role in body transformation, as well as in overall health and well-being. You must eat a well balanced diet with the proper amount of calories from protein, fat, and carbohydrates and with adequate water intake. Proper hydration increases your body’s ability to use stored body fat as energy during exercise.
At Pro Fitness, we help you develop a customized “6 meal a day” nutrition program that you’ll be able to follow six days every week. We help you develop at least three options for each of your six meals so that you have some variety. By eating six small but frequent high-quality meals per day (consisting of fruits and vegetables, 100 grams of high quality lean protein, complex carbohydrates, healthy fats, and 8 to10 glasses of water), you can decrease your caloric consumption by approximately 500 calories per day, or a total decrease of 3000 calories for six days of the week.
And, believe it or not, the seventh day will be your “FREE DAY”! You’ll have one day each week where you can indulge a little. This is not only normal, but healthy.
Please visit our Diet and Nutrition page to learn more about healthy eating choices and about customized meal planning that’s right for you.
