As the new year approaches, a popular topic that is discussed time and time again is resolutions, and more specifically, weight loss.
Research supports that people who lose weight fast tend to eventually put more weight on. Rather than having a mind set to lose weight because it's a new year and you want to get off to a fresh start, think about your current lifestyle and how you can make some small changes for long-term success.
The following eight tips for fat loss are not about losing 10 pounds in two weeks by burning out in the gym and then starving yourself. For a healthy weight loss plan, I recommend increasing your physical activity time by five to 10 per cent every week to avoid over-training and making some small changes to your nutrition plan. Consistency, discipline, and social support are critical to your long-term success. Now, go out and make your health goals a reality today, don't wait for the new year. Also, make this your last year for a weight loss resolution by sticking to the following eight tips for fat loss in 2014. n Start the day with warm water and fresh lemon juice.
Lemons help fight hunger cravings and research supports that a higher alkaline diet promotes better fat loss.
Exercise in the morning before breakfast.
When you work out on an empty stomach, your primary source of fuel will be fat, not carbs.
Mix in some intervals into your workout.
Even though your target heart rate for fat loss is lower than cardio, interval training (mixing in a highintensity exercise with a low-medium intensity exercise) will not only burn more calories, but it will speed up your metabolism so you'll continue to burn more calories after the workout.
Focus on multi-joint movement exercises rather than single-joint.
A good example is a Bulgarian squat to front raise compared to just a front raise. When you are forced to engage more muscles in a movement, your body will be more challenged and you will be targeting more muscle groups - therefore, get a bigger bang for your buck! n Consume casein protein prior to sleeping to maintain lean mass.
Casein is a slowreleasing protein and during an eight-hour fast while you're sleeping, you can lose the hard-earned lean muscle from your workouts. Eat a small serving of low-fat cottage cheese or mix in a scoop of casein protein powder with water 30-60 minutes prior to bedtime.
Schedule your meals ahead of time.
When you schedule an appointment, you usually stick to it. Write down your meals in your calendar in the same way.
Find a friend who has similar goals and work out together.
Holding each other accountable is a great way to keep each other motivated.
Don't be a perfectionist, be flexible and patient.
Habits aren't created overnight and your weight gain wasn't either. Set short-term goals and if you aren't achieving your goals, be prepared to make adjustments.
Editor's note: Throughout the month of January, West Vancouver coach Bijan Jiany is offering a free 30-minute Fit to Play Circuit class to community members in exchange for donations to the food bank.
According to Jiany, the circuit is designed for the busy professional who wants a temporary escape from the daily grind and to burn 300-450 calories. Donations will be given to the West Vancouver IGA in support of the Greater Vancouver Food Bank Society and Harvest Project.
Bijan Jiany is a certified strength and conditioning specialist, functional movement systems expert, performance enhancement specialist, corrective exercise specialist, and author of Reach For It! Master the Essential Sports Skills for Youth. He owns Coach Bijan Conditioning, located in West Vancouver. 604-512-1306 coachbijan.com
