Getting in shape in a short time is doable if you adhere to this regimen


Published: Wednesday, November 1, 2006 at 6:01 a.m.
Last Modified: Wednesday, November 1, 2006 at 12:00 a.m.

Facts

10 steps to lose it

Here are 10 keys that trainer Chris Newland says will "get the bad stuff off quickly.''

  • Don't starve yourself. Not eating can result in fat storage and muscle loss, the opposite of the goal.
  • Eliminate simple sugars, including juice, soda and candies.
  • Eliminate any excess dairy products. Dairy is good calcium but can add lots of calories.
  • Eat four to six smaller meals a day, about three hours apart, to reduce fat storage.
  • Lift weights to increase lean muscle mass, which helps burn fat while at rest, and do low-intensity, longer-duration cardiovascular training, also to burn fat.
  • Eat moderate amounts of healthy fats. That means, for example, fish oils, flaxseed oil and olive oil. Reduce saturated and trans fats. Remember that avoiding fats altogether is unhealthy.
  • Look out for ‘‘low fat’’ and ‘‘low carb’’ products. Food makers may replace fat with sugar and carbohydrates with fat.
  • Curb the condiments. Mustard and salsas are good choices. Salad dressings can be high in sugar and fat.
  • Drink plenty of water. Halve your body weight in pounds and shoot for at least that many ounces of water a day.
  • Balance lean protein, carbohydrates (avoid ‘‘enriched’’ products) and healthy fats at each meal. Eating several — smaller — meals every day is one way to reduce fat storage.

  • About a year ago, Jason Taylor considered the shape he was in and thought about his beachside wedding in the Bahamas, which was just months away.
    While Taylor already had been exercising and eating healthfully, he wanted to look his very best, lose some body fat, drop about 25 pounds.
    Trainer Chris Newland frequently hears such desires from fitness clients. They want to get in great shape for an event - a reunion, a wedding, a holiday gathering - just eight weeks or so away.
    "There's time in a couple months to get good results," said Newland, who also prepares clients for bodybuilding and fitness competitions. "The biggest thing is consistency."
    That means consistent exercise and consistently eating four to six smaller, well-balanced meals every day, he said. Losing 3 percent to 5 percent body fat and 8 to 12 pounds in four weeks is doable, Newland said. The challenge is to retain and build lean muscle while letting go of the fat.
    Taylor, 29, got it done. He's 6-foot-1, dropped from 225 to 200 pounds and lowered his body fat percentage from 15 to 8 in about two-and-a-half months.
    Taylor stuck to 2,100 calories a day. Most of his carbohydrates came at breakfast, and he eliminated refined sugar. He used an elliptical machine six mornings a week and varied his weight-lifting regimen.
    "A lot of it is discipline," he said.

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