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BBJ Fitness Corner | Quick ways to burn fat and lose weight

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ANYONE who has chosen to live a healthy lifestyle has gone through many challenges  before accomplishing  his or her goal.

This includes Gold's Gym personal trainer Jerry Diaz who, just like everyone else, has to balance his personal time, eat healthy, and find his purpose to lose weight.

Eleven years ago, Diaz weighed around 190 lbs. “One day I was tying my shoelaces and I had a difficult time breathing. I got up, looked in the mirror and then I suddenly noticed that my gut was bulging.”  Wearing a size 37 pair of pants and a shirt size of XL, Diaz did not know how he got to this health condition.

"So I looked back and I realized that I took my physique for granted and I used the excuse that my wife was pregnant with our second baby to overeat, skip training consistently, which eventually led to unnecessary fat storage. During that period, I forgot why I should be physically fit."

Five months ago, Diaz weighed 151 lbs. and competed in the Xterra Saipan Challenge with world class athletes. At the age of 29, he felt he was in peak condition. He felt untouchable. "The journey was tough. It took me six years to get into a healthier place."

He said nowadays, whenever he begins to fall off the wagon, he will always remind himself why he wants to live a healthy lifestyle.

One of Diaz’ clients, Konrad Reyes, said he weighed 226 lbs. in March 2019.  But since then, with Diaz’ help, he has slimmed down to196 lbs. “The hardest part, mentally, is that first adjustment when you’re starting off. You need to have the mental strength to, for example, refuse alcohol as that is where the bulk of the calories and carbs come from. This is not to say that you shouldn’t have a good time, but the key is moderation and staying mentally focused,” Reyes said.

Konrad Reyes uses a dumbbell to work out at home. Contributed photo

 

 

Konrad Reyes poses with his family. When the photo was taken, he weighed close to 230 lbs. Contributed photo

"But the first step, and the most important one, is setting a goal. Do you simply want to live a healthy lifestyle? Do you want to lose weight? Gain muscle? When you set your goal, that's when you'll know what approach to take."  Reyes said his primary motivation are his kids.

Diaz recommends strength and conditioning training. For body weight training, if you lack equipment, try squats and pushups with jumps. Adding cardio is also recommended. Walk, jog, run, dance, swim, bike, hike alone or with family — just keep moving.

Exploring healthy recipes will also help you reach your goal. This includes avoiding fad diets, pills, energy drinks and especially junk food.

Last on Diaz' list is to sleep at least six to eight hours each night. Sleep deprivation can trigger a high cortisol level to protect the body from stress, and this will result in fat storage.

Diaz reiterated the need to find a purpose that will motivate you to set fitness and health goals and to achieve them. You do not have to be athletic. You just have to be consistent and determined.

 

References

https://www.issaonline.com/blog/index.cfm/2016/3-science-backed-methods-for-losing-fat 

https://www.maximuscle.com/sports/bodybuilding/Cutting-tips-from-bodybuilders

https://www.verywellfit.com/body-into-fat-burning-machine-1231548

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