WEEK 9 Boost Your Weight Loss

WEEK 9:  Boost your weight loss

      Kmaru  Fitness Coach

"I have been working out for the past few months and eating clean every 6 days in a week and yet it takes ages for my weight to drop". Sound familiar?

Good morning and how are you today?

Obviously everyone is good and we're in the 9th week of Healthy Lifestyle Program.

From today onwards it will get much more interesting and fun to do.

So how do you lose that extra weight?

Build muscle by performing resistance training.
- Muscle burn calorie at rest
- More muscle means more calorie burn

Cardiovascular/ aerobic exercise
-Keep yourself hydrated by drinking lots of water

Snack attack or snacking between meals helps increase your metabolic rate.
- Thermogenesis (Digesting, absorbing, transporting and storing the food you consume also takes calories)

Consume more protein in your diet

·  Protein contains 4 calories per gram

·  Carbohydrates contain 4 calories per gram

·  Fat contains 9 calories per gram

A high carbohydrate in the diet causes an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat.

Coffee
- Caffeine helps increase the level of circulating fatty acids; this does mean that it helps in enhancing fat oxidation.
- Drink 2 to 3 cups of coffee per day and your body will start burning calories faster

Get Active

- Let’s get moving, look for ways to walk and move around an extra few minutes in your daily basis.
- Increase your general physical activity throughout the day by walking instead of driving.

Keep in mind that how you look is important than the scale.

Action Plan
Practice the program daily and you'll see changes within a week
Snack on fruits and vegetable 
Have coffee without sugar

Next week topic
Healthy Lifestyle A Way of Life

Learn More About Healthy Lifestyle:

WeeK 1: Healthy Lifestyles "It's Now Or Never"
Week 2: Healthy Lifestyles "The First Step"
Week 3: Healthy Lifestyles "The Food Pyramid"
Week 4: Healthy Lifestyles "Target Heart Rate"
Week 5: Healthy Lifestyles "The Benefit of Exercise"

Week 6: Healthy Lifestyle " Posture & Stretching"

Week 7: Resistance Training

Week8:  

Preventing Injuries

To Contact Fitness Coach Kmaru:

Website:

Muscle activation

Facebook

Sources & Images courtesy of:
figure
cardio
snack
coffee 
family