Snap Fitness Health & Fitness Blog

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Ask the Trainer: Timeline for Weight Loss

By: Chad Ruf, Director of Personal Training

Question: Is it possible to lose 20 pounds in 45 days?

 

Answer: It is possible to lose 20 pounds in 45 days but it is not healthy. The most amount of fat you can lose per week is 2 pounds. That being said you would be able to lose about 12 pounds of body fat over the 45 days. You may also drop some water weight if you are eating healthier and cutting out fats and salt. So realistically you could probably drop about 15 pounds over the next 45 days. Anything more than that is all muscle loss. If you lose muscle you will slow down your metabolism in the long run and diminish your results.

Ask the Trainer: Timeline for Weight Loss

By: Chad Ruf, Director of Personal Training

Question: Is it possible to lose 20 pounds in 45 days?

 

Answer: It is possible to lose 20 pounds in 45 days but it is not healthy. The most amount of fat you can lose per week is 2 pounds. That being said you would be able to lose about 12 pounds of body fat over the 45 days. You may also drop some water weight if you are eating healthier and cutting out fats and salt. So realistically you could probably drop about 15 pounds over the next 45 days. Anything more than that is all muscle loss. If you lose muscle you will slow down your metabolism in the long run and diminish your results.

Ask the Trainer: Cardio and Weights Routine

By: Chad Ruf, Director of Personal Training

Question: I do about 30 minutes weight training, and 25 mintues running. If I do both workouts a day is it too much? I want to lose weight - like 30 pounds. I do this 6 days a week.

 

Answer: This is perfect for what you are trying to accomplish. The only advice I can give is that you might want to look at doing them at the same time. If you begin running immediately after your weight training your heart rate will already be elevated and you will burn more calories in less time. If you are working out all you can and you are still stuck in a rut you will need to look at your nutrition.  If you continue what you are doing right now and just lower your caloric intake a bit you will also see more weight loss. Best of luck!

Ask the Trainer: Cardio and Weights Routine

By: Chad Ruf, Director of Personal Training

Question: I do about 30 minutes weight training, and 25 mintues running. If I do both workouts a day is it too much? I want to lose weight - like 30 pounds. I do this 6 days a week.

 

Answer: This is perfect for what you are trying to accomplish. The only advice I can give is that you might want to look at doing them at the same time. If you begin running immediately after your weight training your heart rate will already be elevated and you will burn more calories in less time. If you are working out all you can and you are still stuck in a rut you will need to look at your nutrition.  If you continue what you are doing right now and just lower your caloric intake a bit you will also see more weight loss. Best of luck!

Ask the Trainer: Cardio and Weights Routine

By: Chad Ruf, Director of Personal Training

Question: I do about 30 minutes weight training, and 25 mintues running. If I do both workouts a day is it too much? I want to lose weight - like 30 pounds. I do this 6 days a week.

 

Answer: This is perfect for what you are trying to accomplish. The only advice I can give is that you might want to look at doing them at the same time. If you begin running immediately after your weight training your heart rate will already be elevated and you will burn more calories in less time. If you are working out all you can and you are still stuck in a rut you will need to look at your nutrition.  If you continue what you are doing right now and just lower your caloric intake a bit you will also see more weight loss. Best of luck!

Ask the Trainer: Temptations and Weight Loss

By: Chad Ruf, Director of Personal Training

Question: I really need and want to lose weight - but my biggest problem is giving into temptations. Any suggestions?

 

Answer: Temptations are a problem for all of us. When you have a food temptation and you consume more calories, it can be hard to lose weight. Here are a few things to try. First, make sure you are eating small meals throughout the day - every 3-4 hours. This will increase your metabolism and will make it so you are not as hungry when you tend to crave sweets. Another trick that works for some people is to simply not have tempting things around the house. If there is a bowl of candy out in the open, or a bag of chips in the pantry, it is easy to keep walking by and grabbing a few. Try to eliminate or limit the things you keep around until you break your bad habits. Best of luck with your goals!

Ask the Trainer: Temptations and Weight Loss

By: Chad Ruf, Director of Personal Training

Question: I really need and want to lose weight - but my biggest problem is giving into temptations. Any suggestions?

 

Answer: Temptations are a problem for all of us. When you have a food temptation and you consume more calories, it can be hard to lose weight. Here are a few things to try. First, make sure you are eating small meals throughout the day - every 3-4 hours. This will increase your metabolism and will make it so you are not as hungry when you tend to crave sweets. Another trick that works for some people is to simply not have tempting things around the house. If there is a bowl of candy out in the open, or a bag of chips in the pantry, it is easy to keep walking by and grabbing a few. Try to eliminate or limit the things you keep around until you break your bad habits. Best of luck with your goals!

Ask the Trainer: Calorie Cycling?

By: Chad Ruf, Director of Personal Training

Question: I have heard one strategy to break through a weight loss plateau is through zigzagging calories/calorie cycling (increase caloric intake at least one-twice per week.) What is your opinion on this?


Answer: I have heard of this too but I personally don’t believe in it. At the end of the day you have to take in less calories than you burn to lose weight. I believe this to be a true science. The only way that would work is if on the higher days of calories you are working out extra hard to make sure you are burning more calories. I would focus on making sure you are burning an excess of 1000 calories over what you are taking in on a daily basis - meaning you are consuming 1500 calories and burning 2500 calories. If 3500 calories equals one pound of body weight you would be able to lose about 1.5 to 2 pounds per week of body fat. My recommendation is to just be consistent with your exercise routine: 4 – 6 days per week and make sure you are taking in less calories than you are burning. Best of luck!

Ask the Trainer: Calorie Cycling?

By: Chad Ruf, Director of Personal Training

Question: I have heard one strategy to break through a weight loss plateau is through zigzagging calories/calorie cycling (increase caloric intake at least one-twice per week.) What is your opinion on this?


Answer: I have heard of this too but I personally don’t believe in it. At the end of the day you have to take in less calories than you burn to lose weight. I believe this to be a true science. The only way that would work is if on the higher days of calories you are working out extra hard to make sure you are burning more calories. I would focus on making sure you are burning an excess of 1000 calories over what you are taking in on a daily basis - meaning you are consuming 1500 calories and burning 2500 calories. If 3500 calories equals one pound of body weight you would be able to lose about 1.5 to 2 pounds per week of body fat. My recommendation is to just be consistent with your exercise routine: 4 – 6 days per week and make sure you are taking in less calories than you are burning. Best of luck!

Ask the Trainer: Excess Skin and Building Muscle in Weight Loss

By: Chad Ruf, Director of Personal Training

Question: Love my local Snap in Medford, NJ. I am 60 years old and have lost 110 pounds, with clean eating and working out with my awesome personal trainer, Sue. We are now working on toning the loose skin, the result of being 100 pounds overweight for 30 years. I am interested in your opinion as to what I can realistically expect. From what I have read the odds are not in my favor.

Answer: This sounds more like a question for a medical doctor.  What has happened is you have stretched your skin and when you lost the weight the skin stayed where is was at. I do believe you can alleviate this a little bit by adding back muscle under the skin. However, the skin may have to be removed to be permanent.  Congratulations on your weight loss!

Question: Do you really gain weight when you are building muscle?

Answer: If you only gain muscle through weight resistance training you will gain weight. All you are doing is adding muscle to your body. However, you can build muscle and still maintain your weight by losing fat at the same time. This will take a combination of weight training, good nutrition, and cardio. Gaining muscle + losing fat = losing inches!

Posts 51 - 60 of 104