Top 10 Weight Loss Tips from Personal Trainer Rich Thurman

Hey guys, back again with some tips for weight loss. I don’t like to use weight loss so much these days, but people still like to hear the word. It seems to make people happy to say they lost weight. I typically say it’s not about the quantity of weight but the quality of it. If you maintain your weight but add lean mass and lose body fat then most likely your clothes will be fitting better. Dress size is a better indicator for most people. Anyhow, for all you weight loss junkies out there. Here are my top 10 tips for weight loss.

  1. Eliminate rice, wheat, breads and pasta (plain and simple…just don’t do it).
  2. Cut down or cut out the alcohol (want immediate results, cut the beer and watch what happens).
  3. Drink more water. Hydration can help your body rid itself of toxins and keep those bowels moving. There’s gotta be some weight stuck in there for sure.
  4. Add fiber. Fiber can help your body reduce insulin spikes as well as slow digestion. Not to mention cleansing the colon and intestines.
  5. Exercise before work in the morning. Doing this will help you avoid the easily avoidable excuses that build over the day.
  6. Be consistent. Consistency is the key to weight loss. Stay on track with your foods and eating habits as well as your exercise.
  7. Increase Protein intake. Protein not only keeps you full longer, but it slows the digestion process and helps your body to perform essential functions like muscle repair.
  8. Consume essential fat. Essential fats can be obtained from fish and nuts. Fats not only keep you full longer, but these fats have been shown to have an impact on fat loss.
  9. Lift weights. By lifting weights you stimulate muscle development and calorie expenditure. Lifting heavy and utilizing full body exercises can help you maximize calorie expenditure, increasing metabolic cost and overall fat loss.
  10. Do interval cardio. Interval cardio has been shown to increase the body’s calorie expenditure over a longer period of time throughout your day than steady state cardio. Add one or two interval sessions per week to help your body shed extra pounds of fat.
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About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

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