personal training secret

Thoughts about Weight Loss from a Chicago Personal Trainer

My Chicago personal training clients always ask me about the secret to weight loss.  The funny thing is that the secret truly lies in their hands: It's what they reach for.  

No matter what any personal trainer in Chicago tells you fitness isn't the key to weight loss (and this is coming from a personal trainer).  Unlike NBC's Biggest Loser, it isn't realistic to schedule 3 hours of fitness a day.  Fitness will certainly help you burn SOME calories, it will not burn enough to counter your current caloric intake.  This doesn't even take into account the substance you eat which could be causing inflammation and affecting your metabolism.

There's no doubt about it.  The hand that feeds you determines whether or not you lose weight.

What's the Secret to Weight Loss While Personal Training?

What's the secret to weight loss while personal training in Chicago?  Although the answer can vary depending on your body type, activity levels, and more, there are a number of changes in everyone's diet that can lead to weight loss success while meeting with a Chicago personal trainer.  

The key is nutrition and Dr. Fuhrman provides the nutritional tool you need for a life change.  Check out his book Eat for Health.  It provides the structure and recipes you need for a transformation.

**Please note that I believe there can be a contradiction when personal trainers in Chicago are profiting on the products they recommend.  Rest assure that I don't profit on Dr. Fuhrman's books and I truly believe in his philosophy.

Calorie restriction when meeting with a personal trainer?

Most weight loss begins with calorie reduction.  Depending on your body, you may demand different amounts of calories.  An athlete will demand more calories than the sedentary office worker.  The average person should keep their calorie range between 1300-2000 when losing weight (your starting point and health needs may dictate more calories though).   Over the last 9 years of personal training in Chicago, my clients have successfully lost weight in the 1300-1500 range.

Keep in mind that we find that many people lose weight in the 1300 calorie range but can’t sustain this diet long term.  Anything below this mark could have a reverse effect on your weight.   We want your body to work most efficiently.  If you deprive the body, you may slow its metabolism (to limit calorie expenditure) and reevaluate its hormonal and blood sugar balance.  It’s no surprise that some people either maintain the same weight or gain weight on a drastic reduction such as this.

Either way, if you’ve maintained the same weight for a considerable amount of time, a reduction is needed.  Sometimes cutting 100-500 calories in your diet daily is enough to lose weight.   While meeting with you Chicago personal trainer, always consult with a doctor before following any nutritional advice.

Personal Training Secret: Eat Every 3-4 Hours for Weight Loss

 ·         Eat every 3-4 hours.  Why every 3-4 hours?  This span is debatable based on you.  Your calorie intake, energy expenditure, and a list of many other factors influence your need to refuel.  Your goal is to keep our body at sea level-not at a deficit-to work most efficiently.  Otherwise, your body may resort to compensatory measures to overcome its deficits-which may hold your body back from losing weight (and may cause weight gain). 

With this being said, physical assessments including blood sugar level or hormonal tests are needed to truly determine your need.  Is it realistic to check these physical levels every hour?  No.  Instead, you should rely on physical cues-lightheadedness, hunger, etc.  Unfortunately, most of my Chicago personal training clients don’t listen to these cues as well as their dogs (Does your dog nudge you for food at the same time every day?) and usually distract themselves instead (more work).

In hopes of minimizing a nutritional and energy deficiency, I suggest a calorie restricted meal every 3-4 hours.  During that time, you’re allowing your body to efficiently digest the last meal while utilizing it and storing it for energy (and running around for your boss). 

When you are near the 3-4 hour mark, determine your need for food.  You may find that some meals are smaller than others depending on your activity level.  This habit will help establish a frequent eating routine, minimize your tendency to overeat calories, and maintain a homeostatic balance throughout the day.  Always keep your eating routine in mind when approaching your personal training sessions in Chicago.