From a position stand by the American College of Sports Medicine
ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision.
-An "energy deficit" of 500-1000 calories a day is recommended
-An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake.
-Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week
-Even modest reduction of 5-10% produce significant health benefits
-If energy needs exceed energy intake, weight loss will occur
-Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medical supervision, may increase the magnitude and rate of weight loss but probably will not improve long-term weight loss
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
Losing Weight, Keeping it Off
Fitness Articles for You
Until now, most training programs have been based mainly on the experiences and goals of body builders, coaches and athletes. There's ap...
We're on track for ta hot summer, and with everybody sweating more, many of you have asked about hydration and fluid replacement strat...
Whether your goal is to improve performance, slim down, cut-up, bulk-up, reduce risk of injury or work around a problem area, a carefully c...
SUPERSET CIRCUIT TRAINING: THE NEW YORK STYLE WORKOUT by Cary Raffle Pro Trainer, New York Sports Clubs, NASM Certified Personal Trainer Cop...
If you think that paying the price for super-premium products is a way to avoid ingredients WE don't want - like corn syrup - think agai...
If you feel like you've been stretching a tight muscle forever and not making progress, you're not alone. Most people do static str...
Whether you're new to the gym, returning after a break, or resolved to bust through a plateau and take your fitness to a new le...