Welcome to Lisa Thomas personal training services, whatever your fitness needs I can help with over 20 years experience. I offer one-on-one, semi-private, online programs, and group exercise programs.
Regardless of whether you need to:
- Lose Weight
- Tone-Up
- Build Muscles
- Rehab an Injury
- Prepare for a competition, or
- Increase Stamina
I can help you be successful.
Losing a little or a lot of fat involves the same concept ... a consistent clean healthy diet along with cardiovascular exercise and resistance training. This is the way in which the professionals (models, actors, and competitors) lose weight, and is how it works. Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs it is absolutely crucial when you're looking to lose weight. You have to get the heart pumping to help lose those excess pounds.
Resistance training improves your loss by increasing your resting metabolism so build that lean muscle mass, because more muscle mass means you will be burning more fat automatically therefore obtaining a fast and efficient metabolism.
Cardio benefits go beyond burning fat, toning muscle, and looking/feeling great, here are some of the added health bonuses from integrating cardio as part of your active lifestyle.
1. Improving circulation
2. Lowering blood pressure
3. Increasing lung capacity
4. Strengthening the heart
5. Increasing red blood cell count to mobilize oxygen throughout the entire body
6. Increasing endurance
7. Reducing the risk of death from cardiovascular problems
Apart from that, it also gives your skin and body more tone, firmness and better appearance, makes your bones strong, prevent hypertension, increases your strength, and improves your immune system, apart from improving your mood and giving you more energy during the day. The harsh truth is that when you start consuming a diet too low in calories your body prefers to use your existing muscle tissue for energy instead of using their reserves of fat. So, losing weight too fast is not a good thing. It is optimal to lose at a steady and moderate pace, so that what you are losing is fat and not just water weight or muscle.
If you are losing weight to fast you can be 99% sure that this is muscle wasting away and the scale may show weight loss but you are softer and muscle is depleting. Remember that you cannot burn fat in specific areas of the body. It is true that more fat accumulates in the buttocks, hips and legs in women and around stomach, waist, back and lower back in the men but the reality is that you cannot simply do an exercise to reduce a specified area. So all of you that do 1,000 crunches a day thinking your tummy will become flat and you can lose weight just there forget about it. Not happening! It might even appear bigger you’re building muscle under your layer of fat. What you should do is to continue a program to lose fat and work with resistance exercises to build your resting metabolism and build a tighter more tone body. To succeed, your weight loss program should include the following:
- A restricted healthy diet with lean meats, fresh veggies and fruit and healthy carbs and fats
- Cardiovascular exercise of moderate intensity, with duration of 30 to 60 minutes and a frequency of 3 to 5 times per week. Cardio examples: speed walk, run, cycling, elliptic, arc, or group exercise classes.
- A routine exercise with weights and resistance machines according to your goal. Weight lifting can build, strengthen, and tones the major muscles of your body, with a frequency of 3 to 6 times a week depending on your goal and schedule plan.
- Supplement your diet with vitamins, antioxidants, glutamine (an amino acid that helps preserve your immune system to aid in muscle mass & repair), vitamin C, BCAA’s, protein, and omega-3 fatty acids (flaxseed oil or fish)
- Being consistent and disciplined in everything we do during your program - Monitor your progress, and adjust what you're doing according to the results to those obtained I am like you wishing there was magic pill to aid in the health and body I am working for – it doesn’t exist, sucks right. Even if you have the best plan then that will be useless if you cannot be disciplined about it. Remember that you must have a realistic program which you can implement in your daily life. It’s your health your body I am here to help you attain your goals – to EDUCATE you and MOTIVATE you! It’s up to you to do the work!