EXERCISE
For exercise, Belcher said a key component is accountability. Find a
gym or place to exercise that’s convenient and where you’ll be able to
stay consistent. He recommends either taking a buddy – a bridesmaid or
groomsman, perhaps – who will plan to be there with you, holding you
accountable. Hiring a coach is another way. You can make appointments,
and you’ll be expected to be there.
Conditioning with cardio along with lifting weights at least three times a
week is the best plan, he said. Compound moves, such as pushups, squats,
deadlifts and pull-ups or ring rows work more than one muscle at a time.
“People who are looking for fat loss, strength training and putting on
some lean tissue is going to help them keep that fat off, and essentially, it’s
giving them a bigger engine to burn fat,” Belcher said. “More muscle burns
fat, and it makes you a more functional human being. We want you to get
those immediate results, but then also we want to set you up for what’s going
to keep you healthiest for the long term. Putting on that muscular base is
what keeps you strong later in life.”
LIFESTYLE
Stress and lack of sleep make losing weight more difficult. “Sleep is when
your body does most of its recovery,” Belcher said. “It also controls a lot of
your hormonal processes. If you’re low on sleep, your body is going to have
a lot higher cortisol. When stress levels are higher, you tend to hold more
fat because your body is kind of in that flight mode.” Cortisol is a steroid
hormone that regulates your metabolic and immune systems.
Drinking more water is another way to keep your body functioning properly,
he said. “Most people are low-level dehydrated on a daily basis, and your
body systems just don’t function as well if you’re not well-hydrated.”
Belcher recommends drinking 100 ounces per day.
Adhering to these three components will ensure weight will come off, and
Belcher likes to see people start their training about six months before the
big event to give enough time to make changes and see results.
“Do your research and find a professional,” Belcher said. “I’ve found that
speed and degree of results are directly related to the skill of the coach I’m
working with. Use your wedding as momentum to start healthy behaviors
that could last a lifetime.”
A Better
Approach to
Fitness
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