HEALTH AND FITNESS
6
DR. SCHREIBER’S
TIPS AND TRICKS
TO KEEP THE
WEIGHT OFF
2. CHANGE YOUR ROUTINE
Most people think cardiovascular
training when trying to lose
weight. This tends to decrease
muscle mass over time; take look
at distance runners! Muscle
mass is very metabolically active
and burns additional calories.
As lean tissue increases, body
fat decreases. Ideally, three to
four days a week weight training
and three days cardiovascular
exercise will give you the best of
both worlds.
While a mix of cardiovascular
and weight training is helpful for
fat loss, mixing up the individual
exercises each day will burn even
more calories. For example,
Monday run on the treadmill,
Wednesday use the stair climber,
and Friday use the bicycle.
When weight training, multi-
joint exercises are essential for a
leaner you. Make sure you allow
adequate rest before exercising
that body part again. Soreness
is good!
1. FIRST, GET EXAMINED
A physical exam from a doctor trained in weight
management is key. During the exam, possible
barriers to weight loss will be identified. Special tests
may be performed and blood work may be required.
These areas must be addressed before, or weight loss
will be minimal at best. Areas that the doctor may
look at include thyroid function, cholesterol, blood
sugar, body fat, and hydration status.
3. TAKE YOUR SUPPLEMENTS
There are several supplements that can
help with weight loss. Be sure to use
a professional brand, these are only
available from healthcare providers as the
quality is the best in the industry. They also
have third-parties test their products to
make sure their raw materials are pure.
Multivitamin-Deficiencies in vitamins and
minerals are lead to slow metabolism. In
addition, when exercising the body’s need
increase.
Green Tea-EGCG, a component of green
tea, is thermogenic, raiding metabolism
without the negative effects of stimulants.
It increases the amount of hormones that
promote fat metabolism. Some studies
show that green tea burns more fat
while exercising and also increases basal
metabolic rate. Green tea is a must when
it comes to fat loss.
Bitter Orange-Bitter orange has been
shown to increase thermo genesis
and basal metabolic rate. They also
help to increase lean muscle mass by
encouraging the uptake of amino acids
into muscle tissue, and may have mild
appetite-suppressant effects. Just be
careful because many products use
a type of bitter orange that contains
stimulants