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

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".

If you have a question that you'd like me to answer go to the forum.

Warrior Fitness World
The Ultimate Source for Living a Healthy / Happy Life Through Exercise & Diet