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Alicia Streger - Personal Trainer Orlando and Winter Park Florida - Forte Personal Training
Alicia Streger, CSCS
Personal Training Services for Orlando and Winter Park, Florida


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Alicia Streger Is CSCS Certified

Weight Loss Strategies:

Weight Loss “Tricks of the Trade”

Losing weight, eating better, and becoming healthier does not have to be difficult. There are some very simple changes you can make that will yield great results. These simple “tricks of the trade” can help put you and your weight loss goals on the right track.

  • One of the most important things to remember when beginning a weight loss program is diet. A portion control is key to a healthy diet. For an example of a healthy grocery list click here. A common mistake many people make is simply eating too much, even of healthy foods. Take some time and learn how to measure out healthy portion sizes. For example, a healthy serving amount of meat, fish, or poultry is 3 ounces, which is roughly equal to the size of the palm of your hand. A typical serving size of nuts is ¼ cup, which would cover just a thin layer in the palm of your hand. Always limit fats and oils to about half of an ounce. When at all possible, avoid snack foods, and processed foods.
  • Also, keep in mind that a major part of losing weight is feeling full. If you feel hungry, you will eat. This will typically lead to eating more food overall, and packing on additional pounds. Protein rich foods keep you feeling full longer and keep you from reaching for those extra snacks. Low fat dairy, lean meats, poultry, and fish are good sources of protein and will keep you feeling full longer. Do not skip breakfast! It is not called the most important meal of the day for nothing. Starting your day off with eggs, a reasonable portion of a healthy cereal, or fresh fruit kick starts your metabolism and helps you keep snack cravings at bay. For more information on diet and nutrition click here.
  • An exercise regimen should be designed and implemented every day for effective weight loss. Consider hiring a personal trainer to help you properly set and achieve your fitness goals. Exercises should target all of the key muscle groups, and should be frequently changed up throughout your training program. Changing exercises prevents your body from adapting to one routine and will provide better results overall. This will also to help your body from hitting that dreaded plateau during weight loss.
  • Finally, the most important trick to a successful weight loss plan is setting reasonable and measurable goals. If you do not have a specific goal in mind, it will be much easier to become distracted and discard the plan all together. However, if you set too many goals, or an unattainable goal, you will become discouraged and also give up. When setting a weight loss goal, be as specific as possible. For instance, rather than just setting a general goal to lose weight, decide to lose a specific amount of weight, such as ten pounds. Then, set a reasonable time frame for achieving that goal, such as within two months. Along with this time frame, determine a reasonable amount of time to exercise each day along with your new dietary guidelines. For example, make a commitment to exercise one hour per day, and replace all unhealthy snacks in the house with fruits and vegetables. Once you are able to create a clear plan with desired outcomes and milestones, it will be much easier to stick to a successful weight loss program.

 Highly Effective Habits for Weight Loss:

Weight Loss Habit #1: Eat every 2-3 hours to keep blood sugar levels regulated throughout the day. This will keep your body fueled with energy and help to avoid any binge eating or cravings during the day. This is one of the most important habits for long term weight loss!

Weight Loss Habit #2: Make sure you are eating high quality and complete protein with each meal and snack during the day.

Weight Loss Habit #3: Ensure you are eating nutrient-dense, dark colored vegetables with each meal! Vegetables naturally contain less sugar than fruit and should be eaten regularly. In general, I try to consume my fruits earlier in the day to allow my body to burn off any extra sugars.

Weight Loss Habit #4: Choose your starchy vegetables (ex. potatoes) for meals after cardio or weight training.

Weight Loss Habit #5: Eat healthy fats daily in your diet. (ex. avocados, nuts, seeds, fish)

Weight Loss Habit #6: Save your calories for your food. Stay away from high calorie, drinks such as alcohol. Also, limit your intake of fruit juices which contain a lot of sugar.

Weight Loss Habit #7: Try to eat as much organic or all-natural foods as you can. The more the processing, the less nutritious it is.

Weight Loss Habit #8: Plan and prepare your meals ahead of time. This will help to avoid quick stops to the store where buying choices are more spontaneous and unhealthy.

Weight Loss Habit #9: Eat as wide a variety of different colored, whole, and natural foods that you can. This will help to ensure you are eating a balance of macronutrients, vitamins, and minerals in your diet.

Weight Loss Habit #10: Plan to “cheat,” or allow yourself no more than 10% cheat foods. Remember that binging on high-sugar and white flour will prolong future cravings! Do not deprive yourself of your favorite foods or you will never be able to stick to your diet plans. They key to weight loss is moderation, not deprivation.

4 Powerful Fat Burning Secrets

1. Resistance Training- Weight training is not only beneficial to the targeted muscle groups, but over time will also increase your metabolism. This means you will be able to burn more calories at rest and spend less and less time doing cardio. Maintaining a healthy weight is a lot easier than losing weight.

2. High Intensity Interval Cardio Workouts- Doing bursts of high intensity exercise will boost blood flow and oxygen levels. It also helps to build speed, stamina, and speeds up the weight loss process. Interval training will give you a higher caloric burn during your workout, making fat burn at a faster rate.

3. Fitness Training Variety- To avoid hitting a plateau and having “stale” workouts, change up your training program every 4-6 weeks. This will give your body new training stimulus and make it more challenging for your body to adapt to a new routine. Not only will you burn more calories because your body has not yet become efficient at performing the exercises, but it will keep your workouts fresh and exciting.

4. Targeted Nutrition- Ensuring that your diet is balanced and composed of high quality meats, fruits, vegetables, and other foods is the best way to achieve a healthy lifestyle. The goal is to create a program that you can maintain. Eating in moderation is the key to being successful. For more information on diet and nutrition as well as an example of a healthy grocery list click here.

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• 4-10 pounds of weight loss
• 2-5% decrease in body fat
• Increase muscle tone and flexibility
• Lose 1-4 inches
• Increase strength, stamina,
  and endurance