HOW TO LOSE WEIGHT WITH A PERSONAL TRAINER IN SAIGON
Updated: May 10, 2020
As a professional personal trainer and weight loss specialist of 33 years, I've seen a lot, heard a lot and read a lot both intelligent and utter nonsense on the subject of how to lose weight..
Interestingly enough, most of the intelligent information on weight loss has been produced by people not interested in making money, but rather, just getting educational information out to the public. Most of the nonsense on the other hand, has come from sources more interested in making money than anything else.
The comment I hear most from my personal training clients is "I've tried everything, but nothing worked". That's because the programs, guide tutorials and the like provided by their sources was supplied by a person who probably never even attempted to take weight off someone, but rather only cared about the Benjamins.
So, after consistently taking at least a half pound of fat off my client's bodies for the past 33 years, I thought I'd put fingers to keyboard and let the world in on, not my secret, but rather, how the bodies physiological processes work in using it's supplied internal and external fuel to create energy to burn calories to lose weight.
I'm going to break weight loss down into key elements to simplify the process and defined what needs to be done and how.
Let's dive right in, get immersed in clinical science, principles human physiology and shed some light on just how easy it is to lose a significant amount of weight and keep it off.
The first thing we need to do is get you fit or fit enough to be able to endure workouts which will burn a substantial amount of calories to start moving the scale in your favor.
I've always had the best results by simply having my clients walk on the treadmill. Alternatively, you can walk outside, but the weather may not always cooperate so let's stay on the treadmill for obvious reasons. I said "walk". Yes, I meant walk. Some of you are reading this saying, "but what about burning a of calories. Walking won't do that". Chill for a minute and let me explain! We need to burn calories, sure we all know that. Here's where the picture gets cloudy for most based on what they've been told, or sold.
First, let's talk about why we need to get moving. Well, it's to burn calories. Ok, we'll need an energy source or a fuel to create energy be able to move our bodies. We could use an external source such as the food we just ate or commonly known as glucose. Or, we could use an internal source which is our stored body fat in the form of visceral and subcutaneous fat. Blubber, fat, the nasty stuff around our belly..that stuff. Yes, that stuff can be used as a source of fuel to, well, burn itself off!
This is a great segway into calories in vs. calories out.
We eat food so we need to burn those calories. Makes sense right? Yes, but we need to command our bodies physiological processes to burn the correct type of fuel.
Here is the "ah ha" moment in the blog. If we train at a high intensity in higher ventricular zones of say 155 - 175 we're burning a lot of calories right? Yes, but calories from what fuel source? The answer is calories from the external fuel source or glucose which you just ate. Now let's back the intensity down to a low to medium range. Let's target 122 - 133 beats per minute. This zone is now using stored fat as a fuel source. How do I know? Well, clinical science and exercise physiology has taught me so and so has the results from training every weight loss client for the past 33 years. The data gets even more interesting. Training at a high intensity burns a lot of calories. Yes, this is true. It also uses glucose up quickly and this is why people burn out after 15-20 minutes of high intensity training. Most all of a person's weight loss when training at a high intensity comes from water loss. And then we drink again and gain the weight right back.
Conversely, low to medium intensity training in a steady state in the first and second ventricular zones uses stored body fat as a fuel source. The typical heart rate would range from 122 - 133 beats per minute in this maximum fat burning zone. You'd say "that's like an easy paced walk" and yes, you would be correct. This is why I say weight loss is easy! As well, this low to medium intensity pace reduces fatigue and allows a person to be able to actually perform the workouts longer with better results.
How do I know this is true? Well, one only needs to wear a Polar H10 heart rate sensor to validate these numbers. And if you really want validation, wear the Polar H10 during your workouts as well as during the night while sleeping. As an educational tool, I always have my weight loss clients wear their Polar at night. I have them set it before sleeping and check it 8 hours later upon waking. Depending on a couple variables like the types of foods they ate prior to sleeping, their Polar stats will read approximately 1,400 - 1,500 calories burned in eight hours and 65% of calories burned from fat at an average heart rate of 72 - 78 beats per minute while sleeping.
So, get moving at a moderate pace of about 122- 133 beats per minute and sustain that until you reach at least 500 calories burned.
FOOD IS YOUR FUEL
We know how to intelligently burn the calories, but let's back track and learn how to only put low calories, nutrient dense, high performance foods in so that the task of burning internal stored fat is made easier.
I'm going to tell you 100% of the time to adhere to a plant based menu of foods. Plant based is as close to perfect as one can eat as it includes mostly low calories, high performance vegetables, berries and some fruit as well as nutrient dense nuts and seeds for fair amounts of proteins and healthy fats.
How much should you eat? The answer is, eat enough so that you have ample fuel to easily perform your daily tasks.
Relative to calories in vs. calories out, how much should I eat? Should I just reduce my caloric intake down to nothing? NO! Remember that reducing your caloric intake is great, but don't reduce it so much that you diminish the amount of vital nutrient needed for health and performance.
There is no set answer to how many calories you should consume in a day or how much should you eat. You'll find the proper amounts and quantities once you get deeper into your fitness routine. Some days you'll need a bit more and some days you require a bit less. It all depends on workout intensity and recovery.
TRACK YOUR CALORIES & HEART RATE
You absolutely have to track the calories and heart rate numbers and yes, this means the numbers on the scale as well. I mean, you wouldn't take your taxes to your accountant and let him guess on the numbers or formulas to use. The same is true of your weight loss progress. Everybody is different and weight looks different on each individual person. I get that, but you need to establish baseline numbers in the beginning of a weight loss program and you need to see the numbers move in your favor to know that you're making progress. Charting body fat number with a body fat caliper is an absolute necessity. After all, we are trying to lose body fat here so tracking body fat percentages should be on your list of things to do at least once a week.
I want to talk about the wearable tracking device that has changed my business and the lives of so many of my weight loss clients. The Polar H10 heart rate sensor is an absolute gem. It's an extremely accurate wearable heart rate tracking device. The strap goes around your chest and the corresponding app goes on the device or smartphone. It makes training in the correct heart rate zone easy as pushing the speed + and - button on the treadmill up and down until you reach your desired heart rate and then simple maintenance of up or down, plus or minus .1 thereafter. Every client I train wears the Polar H10 and I highly recommend you wear one as well to make your heart rate tracking simple and effective.
There is no need to train at a high intensity and high heart rate. It will only serve to burn glucose and minimal amounts of fat. Your weight loss will be mostly water.
Train at a low to medium heart rate zone so your body taps into it's stored fat source. You will be training at an easier and slower pace with less fatigue, less wear and tear on your joints and you'll be able to last longer during your workouts.
Focus as much on your nutrition as you do on your workouts. Bad food that doesn't go in doesn't have to be burned off as fat.
Track your heart rate to ensure you are always training in a maximum fat burning, lower intensity zone. Track your calories burn and not the duration of your workout. Your target number of calories to be burned is your workout finish line.
Finally, don't try to lose weight quickly. When training in the correct heart rate zone, your body will be burning internally stored fat. You can be consistently burning fat and losing weight on a daily basis, but you cannot rush the process.
Don't make losing weight hard and don't complicate it with what you read, see or hear about someone telling you to join their HIIT class.
Do all of the right things to be working in harmony with your bodies physiological processes and your body will respond accordingly with just the right amount of weight loss per day.
Pro-Fit Saigon weight loss programs are guaranteed to reduce your body weight by at least 1/2 pound per day. We provide calorie tracked workouts which keep our clients in a maximum fat burning zone. This ensures that the correct "fuel" is being used to burn calories from fat thus causing weight loss and not simply water loss.
I recommend visiting Pro-Fit Saigon to complete details on weight loss as well as all of our other fitness training services.
Dennis Romatz is an Internationally acclaimed personal trainer and plant based nutrition coach with a University Exercise Science & Nutrition education and 33 years personal trainer experience
Author: Dennis Romatz
Date: April 20, 2020