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Regular Exercise for Weight Loss

Dear Patient,

Regularly exercising is a commendable effort on
your part.

If you want to lose weight, increase your heart
rate, and just feel better all over, then that’s

Always make sure that you check with your Physician
before starting an exercise routine, but by all means,
if you want to exercise, that’s a good thing.

However, you need to understand that there’s no such
thing as spot reduction.

To reduce your love handles, you need to have a great diet
of greens, no trans fats, no processed foods, and no flour or

Cardio can help with fat loss, but if you can, try swimming,
cycling or jogging. I like just good old fashioned walking.
It’s easy and almost anyone can do that.

For your diet, have a six meal pattern which is moderate carbs, moderate protein and good fat.

Here’s something you should try also.

Consume three cups of green tea as that helps with your fat loss. It’s  important to build lean muscle tissue.

A combination of weight training and cardio is always advisable if you can do it. Not everyone can, and it’s not a necessity with this program.

If you do weight training, do a circuit that involves large
muscle groups such as chest press, seated rowing, squats, lunges, leg extension, leg curls and calf raises.

Cardio activity is that which you can carry on for an hour
nonstop such as brisk walk, swimming, jogging or dancing.

You can also try power yoga.

Also consume a lot of complex carbs, fruits, vegetables,
salads, soups and proteins like egg white, soya and tofu.

If you want to put on weight, exercise and weight training is a must. It helps you put on weight the right way, by increasing your muscle mass. Targeting muscles with compound exercises is what I recommend.

Also, your diet plays a crucial role. Consume good amount of proteins and carbs.  If you are travelling, carry a whey protein shake with you.

Take rest and sleep well, besides following the regimen and diet.

Great Health,
Dr. Sophie Jacob, DC

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