Video:Best Practices for a 12 Week Weight Loss Programwith Russ Teitsma
Successful weight loss depends on dedicating time to exercise and several healthy habits. Watch this health video from About.com to learn more about the best practices for a 12 week weight loss program.See Transcript
Transcript:Best Practices for a 12 Week Weight Loss Program
Hi, I'm Russ Teitsma, Owner of NJ Fitness Factory in Montclair, NJ for About.com. I'm here to share a few steps important to any 12 week weight loss program.
Decide on an Exercise Program
One important thing to do is decide what kind of program you are going to embark on. Then you want to lay out the program day by day for the next 12 weeks. Cardio should be done 4 - 6 times a week for roughly 30 minutes. Resistance training should be done 2 - 4 times a week for 30 - 45 minutes each time. Resistance training is when you put a strain on your muscles using your body weight, dumb bells, machines or bands. Women are always concerned about bulking up, but that is unlikely to happen. You need resistance training to burn fat.
Rest and Recuperation are Needed for Weight Loss
The body needs 7 - 8 hours of sleep to recuperate from your workouts and about 48 hours between working out the same muscle groups.
Keep an Accurate Log of Your Workouts
You want to make sure you are keeping an accurate log of what you are doing workout wise, card wise, as well as your weight and measurements. By writing down the weights you are using in your workouts you will make sure you are progressing throughout the 12 weeks and also writing down your measurements will help you make sure you are tracking your progress and getting the results you are looking for.
You need to reduce your overall body fat by watching what you eat and taking in fewer calories than you are burning every day.
Exercise with a Partner
Also, having a workout partner to help motivate you can mean the difference between getting results and not getting results. Having a workout partner will help you stick to your commitment, make it fun, and give you a better reason to go to the gym everyday.
Thank you for watching. For more information, go to: exercise.about.com