Q & A: What Is The Fastest [Most Healthy] Way To Trim Down?

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QUESTION: I have a black tie event coming up in 4 weeks. What is the fastest [most healthy] way to trim down? I lost 30 lbs late last year but didn’t go down a full size. I thought that was very odd and my mom said maybe I lost muscle instead of fat. Sound plausible? Do you have any idea about how I can avoid losing muscle? I have been spinning a few times a week lately but haven’t been lifting weights. Is that a bad thing?
ANSWER: Good question. In this industry, fastest and healthy are usually contradictory.

The fastest way to lose weight is not the healthiest, and the healthiest is not always the fastest. Since I do not endorse “quick fixes” (and no trainer should), I will answer the question giving you the healthiest way. It’s going to require hard work on your part.

First off, great job on the spinning class, keep it up. Make sure you’re doing it at least 3 times per week. This increases your metabolism, keeps your heart healthy, and burns fat. If you eventually get bored with spinning class, do a different kind of cardio, but make sure you challenge yourself. Your body doesn’t change if it doesn’t need to. Give it a reason to change.

Second, start lifting weights (you will NOT look like a man. See my article on Achieving Your Ideal Body for benefits on weight training). In addition to firming you up, weight training builds muscle, and more muscle makes you burn more calories even at rest. Burning more calories gets you to your goal faster. (You asked if it’s possible you lost muscle the last time you lost weight. The answer depends greatly on how you lost that weight, and although you probably did lose muscle, the only way to know for sure would be to know your body fat percentage at both points in time. You can help prevent muscle loss by weight training).

Third, and usually the hardest – make sure your eating habits are in check. Cut out fast food, sodas, and sugary snacks. Eat a nutritious breakfast every day. I repeat, every day. This jump starts your metabolism, keeps you from overeating the rest of the day, gives you more energy, the list goes on. Studies show that people who eat breakfast weigh less than those who don’t.

Lastly, be consistent. Keep away from the mindset that it is okay to miss one cardio session or eat one meal from a fast food restaurant. These small things add up. At the end of the four weeks, the progress you make will be reflective of the effort you put in. If you want to continue to progress and keep the weight off, be prepared to make fitness a part of your lifestyle. If you stop the actions that get you in good shape, you will get out of shape. No exceptions.

Hope that helps, and remember: “Things change when you change”.

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Comments

B, Circuit training is fine for weight loss. As a matter of fact, many trainers employ circuit training for new clients, as it is not too strenuous and involves all muscle groups. As for crash diets...just because someone does it, doesn't mean it's good for you. Yes, you can lose weight on a crash diet. you can also lose weight by starving yourself. The truth is, much of the weight lost is water and muscle. also, with any "diet", once you stop the diet, the weight comes back - and then some. Celebrities are no exception. It's best do to it right. You'll be healthier and the results are permanent. For more info on diets, check out my articles "Feed Your Body Right and it Will Thank You" and "Popular Diets Compared").

Posted by: Warrior | February 16, 2007 3:02 PM

just thought of another things. In follow-up to my previous comment. For example, think of when you hear starts saying that they slim down quick for a concert [lie Mary J. or especially Janet or Beyonce] they either totally cut carbs of fast right? So these methods must be approved and/or work right?

Posted by: b | February 16, 2007 9:31 AM

wow you are right on the money! Thanks so much for that info. I wil stick with the spinning 3x per week and lift weights. Another question: how do you feel about circuit training for weight loss? Also, even though I know you dont endorse quick fix diets, isnt it true that you can lose weight on crash diets??

Posted by: b | February 16, 2007 9:28 AM

I am so impressed with your site and your fitness knowledge. But I think the site deserves a better name then physical fitness digest. It sounds very generic. With the level of info it has, it needs a name that stand out like.....

Posted by: tirrell | February 16, 2007 8:08 AM

Check out my article "The Skinny on Abs" - that should answer some questions. If you still have questions after that, feel free to ask them in the forum.

Posted by: Warrior | February 15, 2007 7:57 PM

I'm sooooo happy for you. You writing is Professional. Well I have one Q. why I can't get 6 abs stomach, I've been working so hard trying to achieve that? Koo

Posted by: K | February 14, 2007 10:52 PM

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Q & A: What Is The Fastest [Most Healthy] Way To Trim Down?

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