3 Secrets Revealed
The single most common question personal trainers have is “how to lose weight?” There are three simple secrets revealed in this article.The body is a complicated tool and everything is tied together. Becoming your own fitness advocate is necessary because everyone is different. Everyone’s resting heart rate, every one's body fat; everyone’s muscle tone is unique and different. For this reason, a good personal trainer is well worth the money. Let me share 3 secrets to effectively combat the battle of the bulge and get you on a solid pathway to fitness.
Most importantly, let me share with you the ultimate secret to weight loss using water aerobics.
5 Critical Ingredients to Fitness
Fitness is composed of 5 ingredients - 3 parts exercise (aerobic, resistance and stretching), 1 part proper nutrition and 1 part consistency. All of these are critical to your health but within these 5 lies three secrets to weight loss.
Weight Loss Secret #1 - Learning Proper Nutrition
The term diet I feel is inappropriate. Understanding proper nutrition is half of the problem. Once you learn how eating wrong hurts your body; once you learn why your body needs nutrients, minerals and vitamins your whole perspective on food changes. For instance, if you knew you were allergic to a particular food you would stop consuming that food. Similarly, if you knew your body was deficient in a certain vitamin, you would take a supplement or change up your eating pattern or as a real fitness advocate for yourself preferably both.
Bottom Line: You cannot lose weight without proper nutrition. Proper nutrition also includes understanding the harm of glutton to your body, learning the appropriate portion sizes and learning about how your body responds to deficiencies.
Target Heart Rate Poster on Amazon
Weight Loss Secret #2 Target Zone for Fat Burning
On land we are taught about the heart rate and how there is a target zone for fat burning. In the swimming pool, what I commonly see is that we forget that fact and simply go for the exhilaration of the endurance. Endurance training has its place and its purpose. This is where being your own fitness advocate and understanding fitness is critical.
The simplest way to monitor your heart rate is what Ruth Sova calls the "Talk Test". You should not exercise beyond the comfort level of being able to carrying on a conversation.
Fat Burning Target Zone for the Heart
Weight Loss Secret #3 The Thighs Have It!
The Secret Is In the Thighs - In Plain View!
This is the one item where water aerobics is deficient for many of us. Because the water has no gravity, the largest and longest muscles of our body tend not to get the amount of resistance that we need.
Your metabolism and your knee joints are severely impaired without muscle tone in your thighs.
For many of my clients, I recommend low impact leg exercises. For some, walking is sufficient. For those with bad knees help is here! Soft squats or ballet squats are often hated but very effective. Universally the low impact leg lifts are very effective and well received. For myself, I have found my knees NEED the high resistance of the leg press.
"Repetitions equal results."
Aquatic Square Noodle - Sqoodle
Muscle Protects the Knees
REMEMBER - IT IS MUSCLE THAT PROTECTS THE KNEES!
Remember it is muscle that protects the knees.
The only way to build muscle is with repetition. Toning muscles with a consistent weight does not create bulk. Building bulk demands progressive weight.
Repetition equals results.
Options for building the thigh muscles, target toning the quadriceps:
- Water Aerobics - Rocking horse water aerobics – simply change your hands to push more water. If you cup your hands and forcibly rock, really push the water with your entire body, you should feel your quadriceps engaged from the added resistance.
- Water Aerobics - Change your marching and water walking to kicking - engage the quadriceps. My clients LOVE kick boxing!
- Water Aerobics - Add resistance with a larger noodle or other resistance fitness tool.
- Land - Low Impact Leg Lifts
- Land - Ballet Squats or Soft Squats
- Land - Lunges
- Land - Weight Room - Leg Press
- Land - Walking, Jogging, Running
Benefits of target toning the thighs:
- Changes Your Metabolism
- Protects the Knee Joint
- Greater Balance and Stability
ULTIMATE SECRET TO WEIGHT LOSS FOR WATER AEROBICS
The Thighs Hold the Ultimate Secret to Weight Loss for Water Aerobics
Aerobic exercise has long been touted as the end all for weight loss. And yes, it is critical and one of the top three components. And yes, proper nutrition (including portion control of course) is critical too. But the one item often overlooked is a great visual indicator - the thighs - or more importantly the lack of muscle tone in the thighs.
Overall, the easiest way to lose weight is to closely monitor your thigh muscles. A good personal trainer, group instructor will always give you a full body workout. But without the muscle tone in your largest and longest muscle in the human body, your metabolism will be slower and you run a higher chance of having sore knees. Sore knees perpetuate lack of energy. Muscle is the armor that protects your knees.
Three Week Challenge - Change Your Metabolism
Take the three week challenge and add one of the resistance training exercises for your thighs to your fitness program over the next three weeks. Evaluate your knee pain along with monitoring your weight - you just might surprise yourself!
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Notes of Appreciation
photo courtesy of healthgoods.com
Kelly Kline Burnett from Madison, Wisconsin on February 22, 2012:
I see allot of ebooks offered, I am glad to hear an ebook was helpful for you. I believe it is all in the education and dedication.
You are absolutely correct, looking attractive is more about feeling healthy. Once we are feeling better we will look better.
I cringe at the health photos of the body before and after and wish we would promote how great the person looks - the skin looks better, they look happier because they feel healthier.
You are right - the perfect diet and exercise is the key. Sadly, we end up a vicious circle of depression and weight gain and in reality, the exercise is what we are lacking not a chemical.
I strongly wish depression medicines were mandated with daily exercise and weekly review of the exercise programs. Walking is a great exercise because it keeps us mobile and yet the hospital promote elevators! What is wrong with this picture?
Thank you all for stopping by. I greatly appreciate it. I apologize in the delay in responding. Working full time and fitting this in is difficult at times.
Fernando Stephens on April 04, 2011:
Thanks for your post. My partner and i have often seen that most people are desperate to lose weight because they wish to appear slim in addition to looking attractive. On the other hand, they do not often realize that there are more benefits to losing weight additionally. Doctors state that overweight people suffer from a variety of illnesses that can be directly attributed to the excess weight. Thankfully that people who sadly are overweight in addition to suffering from a variety of diseases can help to eliminate the severity of their particular illnesses by losing weight. You'll be able to see a progressive but identifiable improvement in health when even a negligible amount of fat reduction is realized.
David Obama on March 10, 2011:
Nice discussion. I faced same problem. Then I purchased an e-book.
This book is very impressive, I am very happy as I lost lots of weight within a month.
Kelly Kline Burnett from Madison, Wisconsin on September 28, 2010:
Thank you for your high marks. So glad that you stopped by.
Kelly Kline Burnett from Madison, Wisconsin on May 11, 2010:
Thank you so much for you kind words. Swim fitness helps so many - sadly many more don't even give it a try.
Angela Joseph from Florida on May 10, 2010:
Great hub. I am a firm believer in water aerobics for fitness especially for those who have problems with their joints.
Kenny on March 31, 2010:
Great hub, you give some practical knowledge necessary to live a healthier lifestyle.
breakfastpop on March 22, 2010:
Once again a great hub, chock full of important information. Thanks so much!