30 Days to Fat Loss

30 Days to Fat Loss
By Raphael Calzadilla, BA, CPT, ACEGlee Contributor


If you want to know your past, look into your present conditions. If you want to know your future, look into your present actions.-- Buddhist Saying

This is the time of year when people take a close look at their bodies.
I call it the "the awakening from winter," or for you very honest souls out there, the "I'd rather eat Jell-O than look like Jell-O syndrome."
This is the time when people tend to panic and come to the realization that the extra weight they’ve gained over the winter just isn’t going to cut it. The weight has got to go bye-bye.
I’m going to make things simple for you. I’ve constructed spring "to do" and "not to do" lists. If you follow these simple guidelines, you’ll lose fat within 30 days and be on your way to an empowering summer.

Spring into fitness "to do" list:

· Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds in the month of April." One goal, that’s all I want you to focus on.
· Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.
· Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.
· Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.
· Winter is over so get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.

Spring into fitness "not to do" list:

· Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.
· Making excuses such as "I’ll start tomorrow," "I don’t feel like working out today," and "I just can’t get into it yet." Stop with the excuses already!
· Even though you know you’ll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.
· Postponing physicals and other important doctor appointments. This is the time to get a check-up.
· Going to a fast food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.
This stuff isn’t brain surgery and there’s no magic workout or magic bullet that will improve your fitness level and reduce fat.
Until the magic pill is developed, the guidelines I’ve provided are the best we have. So, re-commit to your nutrition plan and follow my realistic guidelines. I’m not suggesting it’s easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.