Saturday, March 31, 2012

Fitness 101 {With Infinite Life Fitness}

Good Morning, Happy Saturday!
Today I would like to introduce you to Stephanie of Infinite Life Fitness.
She guest posted two weeks ago, showing us how to make our own 100 calorie snacks!
Well, she is going to become a regular contributor of Agape Love Designs.
With her knowledge on fitness and living a healthy lifestyle I thought she'd make a wonderful 
addition to go along side my own posts on my weight loss journey.
Today she is sharing with us FITNESS 101!
Much Love & Hugs,

Fitness 101

Today I would like to go over some commonly asked fitness related questions.  These questions are usually questions that I get form people who are starting out with a new health and fitness routine.

  1. How often should I work out?
It is suggested that AT THE MINIMUM 20 minute workout at least 3 times a week.  This does NOT include your warm up and stretching routine.  For beginners this is a great place to start and as you get used to working out and get a little stronger add time to your workout. You should maintain a moderate intensity level during the WHOLE 20 minutes.  An example of this is that you are slightly out of breath but you are still able to talk/communicate during the workout.  You are not exhausted but you can still keep up and maintain that exercise for the duration of the workout.  Any beginner at a new health and fitness routine needs to take it easy so you do not hurt yourself and so you can build your body up to be prepared to do more intense workouts. 

  1. How many calories can I burn walking/running/jogging a mile?
For every 100 pounds of body weight, you can lose an estimated 62 calories per mile of your workout. So if you weigh 200 pounds, you can estimate to lose about 124 calories per mile of exercise…if you weigh 300 pounds you can estimate to lose about 186 calories per mile of exercise. You can increase the amount you lose per mile if you add weights to your walk/jog/run or incorporate other intense moves during that workout.

  1. How many calories does it take to burn one pound of fat?
3,500 calories equals one pound. So if you burn 3,500 calories you can estimate to lose one pound, and if you eat 3,500 you can estimate to gain one pound.  For example: Let’s say you want to lose one pound per week.  You can do this by decreasing your calorie intake by about 500 calories each day.  The easiest way to do this is by decreasing your diet for one day by 250 calories and burning the other 250 calories with physical activities or with your workout for that day.

  1. What abdominal exercises can I do to get rid of belly fat?
To be perfectly honest, there is not just one routine or a series of routines that will allow you to get rid of just your belly fat.  When it comes to body fat there is no way to fix just one area of your body.  You have to have a good cardio workout along with other exercises to help burn those extra calories which in the end will start to burn fat stored all over your body.

  1. What are some of the health benefits exercising can have for people?
Having a regular fitness routine will allow you to decrease your chances of getting diseases or illnesses that are brought on by obesity.  It will lower your cholesterol levels, lower your blood pressure, and allow you to be more physically active.  Exercise and decrease you risks for getting heart diseases and also help lower your stress levels during the day.  Studies have shown that exercise helps lessen or eliminate depression symptoms, and allow for you to sleep better at night.  Working out can help you improve you self-image and allow you to look younger and healthy!

  1. Other than a healthy diet what else should I be doing to help me with my weight loss?
Getting an adequate amount of sleep each night and drinking plenty of waters.  These are two staples things that are needed to help your body when you want to shed some extra weight.  

  1. I started working out with my boyfriend/husband.  Why is he losing weight faster than me? Am I not doing something right?

No you are fine.  When it comes to weight loss men just have an advantage that women do not have.  Traditionally men have more muscle than females. This allows for their metabolism to be slightly higher which in return allows them to burn those unwanted calories a little faster than women.  But do not focus on your partners results! Focus on your goals and what you are doing to reach your goals.

  1. Making home meals for me is not always an option for me.  If I have to eat out a lot, what is the best way to eat healthy while I eat at food establishments?

The best thing to do is do some research.  You can find almost ANY restaurants nutritional information online.  If not, call the company and they should be able to send you something.  Find the healthiest options they offer and stick to those options when you go out to eat.  Try to stay away from condiments.  Ask for your salad dressings on the side (so you can drizzle it on your salad instead of drowning your lettuce in it) and try to stick to soups that are broth based.  Vegetables and lean meats are always a good choice. And always remember to try to stick to correct portion sizes so you are not overeating.  Try to have water (not coke or sweet tea) with your meal.  You do not want to consume half of the calories during the day with the beverages you have with your meals. The best snacks to have are things like string cheese, yogurt, hard boiled eggs, nuts, turkey breast.  Try to stay away from processed foods! 

I hope that these are some common questions that some of you had and I hope that I helped to answer some of them! Please feel free to check out my website for more health and fitness related articles. 

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  1. Just a quick comment: The first tip, does she mean 3x times a week? Not day, just so readers don't get confused.

  2. hello!
    yes it is 3 time a WEEK not a DAY! sorry for the typo!
    Thanks for reading the article!


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