Tuesday, March 13, 2012

Top 5 Things You've Got To Know for Fat Loss

If you're going to effectively lose excess bodyfat, then you've got to have a Caloric Deficit Plan!  Otherwise, you're throwing darts, blindfolded.  It's all a crapshoot if you don't know what you're up against or how your efforts will measure up against it!

#5.  Remember this:  1 lb = 3500 calories.  Burning one pound of bodyfat means creating a caloric deficit of roughly 3500 calories.  These calories can be expended through movement, through consuming fewer calories of food and drink, and through raising your metabolism. 

#4.  While a Perfect Personal Trainer can better personalize these numbers, you can usually assume an approximate caloric loss of...
4 or 5 calories per minute of light aerobic or circuit training exercise
8 - 10 calories burned per minute of moderate aerobic or circuit exercise
13 - 17 calories per minute of intense aerobic or circuit exercise

#3.  It is usually safe for those who weight over 180 lbs to consume as few as 1500 calories per day.  Those between 120 and 180 lbs can usually consume as low as 1350 calories per day without negative repercussion.  For those under 120 pounds, it is often safe to consume as few as 1200 calories per day.  Get to know the calories you're taking in so you can insure your weight loss success.

#2.  Don't rely on bodyweight exercises when they're not in your best interest!
For example, pushups can be an excellent exercise for many. But, this exercise is usually not ideal for those who can safely perform more than 30 pushups at a time, or for those who experience back pain, or wrist or shoulder problems during or after this exercise.  When you're selecting your exercises, choose the ones that are most appropriate and the best use of your time -- not just what's convenient.

#1.  Find out what your body composition is!  You see, much of your body weight will come from bone density, muscle tissue, body water, or other healthy, normal fat-free weight.  Therefore, it doesn't make sense to assume that losing weight is always good or that gaining weight is always bad.  Let a Perfect Personal Trainer assess your body composition (fat percentage) so that you can plan for roughly 1% of body composition loss weekly until you're in a healthy, safe range.
There is a LOT to discuss here, everyone, so please feel free to post comments or call us at (877)698-3648.  We're always here to help you achieve preventive health, your fitness goals, a greater self-confidence, and your lifelong dreams!


  1. Get plenty of sleep. Your sleep time is an essential component to losing weight. Researchers have found evidence to show that better sleep habits are instrumental to the success of any weight loss plan.

  2. Absolutely. Ideally, you sleep from roughly 10pm until around 6am - in total darkness, with about 3mg of melatonin supplemented around 2.5 hours prior to bedtime. Sleep quantity, as well as quantity, will really help in any fat loss efforts.


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