As a personal trainer who specializes in helping clients lose body weight and fat, I know how frustrating and debilitating it can be to be overweight. In a society which is so focused on body image, and where our role models are often depicted as either rail thin females, or incredibly lean and muscular men, it is hard to disassociate ourselves from what is real and what is Hollywood fantasy. As a result, many undergo problems with their self-esteem and body image as they struggle to keep up with what they think is ‘normal.’

However, the process of losing weight and gaining muscle is not as hard as one may think; there is a very real process to weight loss that I’ve used to help many to attain the body of their dreams. If you are a business man or woman, have a family, or have other commitments that steal your time, I propose a system of exercise that, coupled with the correct diet, is able to make Apple cider Vinegar gummies near me you drop body fat at a consistent rate.

First and foremost, weight training at a gym is essential. Resistance training, at the very least, burns more calories per hour and most other exercises, and is a great way to make sure that you reach the caloric deficit needed every day to have continued weight loss. However, one of the most important aspects of weight training is that it conditions your body to hold on to (and also build) muscle mass when you lose weight, which results in a greater amount of fat loss at the end of the day. Increased muscle mass also leads to improved body strength, as well as having that ‘toned’ look that you are seeking, which may increase confidence and self-esteem.

A two day a week full body training program is perfect for those with other commitments.

Monday:

Deadlifts – Three sets of five reps.

Bench Press – Three sets of five reps.

Pull-Downs – Three sets of eight reps.

Bench Dips – Three sets of eight reps.

Thursday:

Squats – Three sets of five reps.

Barbell Rows – Three sets of five reps.

Military Press – Three sets of eight reps.

Double Press – Three sets of eight reps.

Remember to seek the guidance of a professional trainer before starting any of these exercises, so that you may learn the correct form and technique. Safety should always be your first priority whenever you undergo any kind of exercise regime.

It is also very important that your diet is in order when you are trying to lose weight. You should focus the majority of your daily calories on lean protein sources as well as healthy fat sources, with carbohydrates positioned around the morning and around the times when you work out. Good sources of food include all kinds of lean meats and fish, eggs, all vegetables and fruit, nuts, avocados, some milk products, olive oil, sweet potatoes and whole wheat pastas and breads.