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Ways to Lose Weight

Fat Loss Tips
  1. Set realistic goals - both short and long term.
  2. Keep a food journal.
  3. Choose lean meat, vegetables, and fruit for a healthy diet.
  4. Limit your intake of simple sugars and processed foods.
  5. Cardiovascular train a minimum of 30 min 5-6 days a week.
  6. Use heart rate to determine your exercise intensity.
  7. Include strength training 2 times a week.
  8. Work out with a friend who has similar goals.
  9. Vary your workouts.
  10. Remember to have fun!!!!!

Fitness Tips

  • To maximize body fat loss, you must combine strength training with cardio.
  • Regular cardiovascular exercise can help control blood pressure, cholesterol and the effects of diabetes.
  • The only proven ways for substantial weight loss are dietary modification and exercise.
  • Maintain proper form while strength training to reduce injury and to place stress on the proper muscle groups.
  • If you don’t know how to do an exercise, ask a trainer!
  • To improve motivation, train for a specific goal, such as completing a triathlon or going hiking in the mountains.
  • Sweating doesn’t equal weight loss—rely on your heart rate to determine how hard to work.
  • Stretch regularly to improve recovery, posture, injury resistance, and mobility.
  • An increase in total physical activity at low to moderate intensities is associated with a decrease in the risk of heart disease.
  • Physical activity can positively effect: cholesterol (all aspects), fibrinogen, hypertension, low cardiovascular fitness, obesity, diabetes, stress, diet, smoking, mood and energy levels!

Million Pound Challenge Workout

Here's a quick and easy workout to get you started
Do this routine on non-consecutive days 2-3 days/week.

  1. Cardio Warm-Up
    10 min (elliptical, treadmill, bike, etc.)
    Break a sweat!!!
  2. Weights
    3 sets x 10-12 reps
    Rest 45-60 sec between sets

    Seated Leg Press
    Lat Pulldown
    Seated Leg Curl
    Chest Press
    Swiss Ball Crunches
    Med Ball Twists
    Supermans(low back)
  3. Cardio
    15+ min in your Target Heart Range
  4. Stretch
    Hold each stretch for 15-30 seconds

If you have any questions please call and ask to speak to one of our Personal Trainers at the Princeton Club!!

 

Million Pound Challenge "Superset City" Workout

Pressed for time? Try the Princeton Club Million Pound Challenge "Superset City" Workout -

- Warm-up with 10 minutes of cardio
- Start with "1a. then immediately do "1b". Rest 1 minute, then move to the next superset.
- Continue through all 4 supersets, repeat 2-3 times.
- You will need dumbells, stability ball, mat, and a step.

Supersets:

#1a: Dumbell Step-ups - 8 reps each leg
#1b: Stability Ball Pike - 10 reps

~ Rest 1 Minute

#2a: Dumbell Chest Press on Stability Ball - 8 reps
#2b: Stability Ball Leg Curl - 10-15 reps

~ Rest 1 Minute

#3a: One Arm Dumbell Row - 12 reps each side
#3b: Mountain Climbers - 12 reps each leg

~ Rest 1 Minute

#4a: Alternating Stepping Lunge - 12 reps each leg
#4b: Stability Ball Plank - hold for 30 seconds

~ Rest 1 Minute

Add-Ons:

- Run or Jump Rope between supersets instead of resting
- Add Bicep, Tricep, and Calf exercises at the end

If you have any questions about the above workout please feel free to call the Princeton Club and ask to speak with one of our ACSM Certified Personal Trainers.

 

Today's Tip

Remember to have fun.
 
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