 Ask an inSHAPE Personal Trainer. "The start of February is always my signal to get in gear. What are your tips for burning off my winter belly?
The end of January is often the signal that it's time for a real wake up call. As the calendar charges into February, many people start realizing that though the dead of winter may still lie ahead, spring is not too far away. Those extra 5-10 pounds so many Americans pack on over the holidays and into the first part of the year when longer work hours and social commitments take priority over exercise appointments. But never fear, you are not alone.
If you follow this plan for the next four weeks, well, in 2012 we get one extra day, so for the next 29 days, we are certain that you will be well on your way to looking great over your Spring beach vacation. Here are a few points to remember before we dive into the details:
1. You will not lose belly fat by doing crunches. Though you want to tighten the tummy with strength work, your main priority is overall caloric burn.
2. Starving yourself will not cause weightloss, and in some cases, could cause weight gain.
3. A weekly weight drop of 1-3 pounds is normal. Unless you are on the "Ranch," play it safe when it comes to weight loss.
4. Stay hydrated but remember that whole fruits and veggies have tons of water. Don't gulp water with a meal - sip it. If you are truly thirsty, wait 20-30 minutes until after you finish eating to drink a lot of water.
Winter Weight Loss Plan - February, 2012
The main key to losing weight is tipping the balance between your intake of food and your output of energy. You need to become a metabolic machine, so our focus this month is going to be on pushing your workouts in terms of intensity and diversity, and fine-tuning your diet for maximal caloric utility.
Week 1 - weigh yourself
This is the week to ready your body for the burn. It's time for a behavioral change, and it's time to put exercise sessions in capital letters on your calendar. Allow yourself one day off, and schedule an early morning wake up call with at least a 20 minute hard core circuit each morning.
We also recommend that on at least two days, you double down on exercise, especially if you stick with shorter morning workouts. Take that spin class after work, go to a yoga class, go for a late afternoon run, whatever you prefer. But make this a second workout in your day - DO NOT SKIP the wake up sessions.
Get a buddy. Make this change about more than yourself and ask a friend to go the distance with you.
On Saturday, annoint yourself a Weekend Warrior and go for broke. Hour and a half-minimum session, which I highly recommend your doing outside. There is nothing more apt to push your calorie burning furnace than a long run. Not a runner? A two-hour aerobic bike ride is perfectly acceptable. You can also do a walk/jog combination, a challenging hike, a beach walk...get your heart rate up and keep it up for 90 minutes.
As far as nutrition, do your best to control portions, not eat two hours before bedtime, and go easy on treats.
 Week 2 - weigh yourself
Stick to the above exercise plan, and make this week the week to hit the market for new foods and better choices.
Ditch all processed carbs this week after breakfast. That's right - you can have bread, pasta, and rice at breakfast only. Do NOT drink juice or soda of any kind. Consume a whole, uncooked fruit and/or vegegtable at each meal.
If you must eat out at a restaurant, ask the waiter not to bring bread (your companions will probably thank you), and choose a green salad to start. Avoid dishes with cream-based sauces, and do your best to control your portion. Get a doggie bag. Skip dessert. Be smart - this is only for a month.
Finally - eat richly. You don't want to get hungry, so think of both your snacks and your meals as the fuel your active body needs. Plant-based proteins, like nuts and legumes are the precious diamonds of your diet now, so eat them plentifully. Dark leafy greens and colorful salad elements will give your body the fiber it wants to increase its engine speed. And lean meats and dairy will help replenish your hard working bones and muscles.
Week 3 - weigh yourself
If you've made it this far, you deserve a big CONGRATULATIONS! Hopefully you are starting to see the virtues of your changes, as this weigh in is likely going to be an eye opener. Keep it going!
In this week, add an extra ten minutes to your wake up workouts. These thirty minute sessions should still be high-output circuits, and it's at this point that you might consider a couple of personal training sessions in order to add some variety and a level of increased exertion to your workouts. Even for us trainers, nothing works better than experiencing a guided workout. You stop less, you work harder. It works.
Take your long workout up to two hours.
Replenish your stock on whole fruits, vegetables, beans, nuts, and lean dairy. Cut meat out in each meal except dinner. And remember, no processed carbs after breakfast.
Week 4 - weigh yourself
You may not need much more motivation than the scale in this last week. Go for broke here - make at least three of your six workouts last at least 45 minutes. If you haven't worked with one of our trainers by now, call us (212.362.1001). We are happy to work with anyone on a short term basis (can be in person or via Skype), so don't feel like if you work with a trainer, you'll be locked into a life-long relationship.
Give up processed carbs all together. You can go back to having bread and pasta in March.
Come up with a sustainable long term plan for the rest of the winter and early spring. Now that you have a taste for being a metabolic machine, you may just find yourself looking at exercise and nutrition in a different way.
On February 29th, send an email to info@inshapellc.com and share your story. We would be so grateful.
Best wishes - and use our team as a resource if you have any questions.
Fitness Tip of the Week: Become an inSHAPE Energy Boost Ambassador!
With interest coming from across the country, we wanted to make sure that you got a chance to take our Four Day Energy Boost Challenge. It asks you to modify your exercise, food, hydration, and sleep for a mere four days! And we guarantee that you will feel more energy and more motivation to live a healthier life as a result.
Click here for a complete summary of the plan in PDF.
The challenge will last until the end of February so don't miss out on a chance to feel better and win prizes from InSHAPE Fitness.
inSHAPE is committed to your successfully active lifestyle, and if you need any assistance getting started with a fitness program or nutritional regimen, please let us know. Give us a call (212.362.1001) or send an email (info@inshapellc.com) so that we can help you and your heart stay fit and healthy. Click here for last week's edition, and check out our weekly workout, now on each page of our website!
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