Robert Ferguson is a lecturer, author, nutritionist, celebrity trainer and weight loss expert. He has worked with elite professional boxers such as Fernando Vargas, Sergio Mora, Samuel Peter, Lucia Rijker, Stevie Forbes, and Maureen Shea. He created the Food Lovers Fat Loss System and guides his website: www.dietfreelife.com.

Robert Ferguson--

What would happen if you restrict your calories and begin exercising three, four or five times a week? Unless you have a thyroid condition or you’re taking some type of medication that may inhibit weight loss – restricting calories and exercising regularly is a surefire method for dropping pounds and shedding inches.

If you only had to restrict calories and eat less for a short period of time it may be worth it to reduce your waistline, but what if you have to continue this way of living in order to keep the weight from coming back? In a new study, researchers are saying that in order to sustain a weight loss of 10% of initial body weight – overweight and obese women need to exercise a minimum of 55 minutes five days a week combined with a reduction in energy (calories) intake.

Let me first say that I agree with the researchers that you can lose weight and keep it off if you keep your calories low and exercise like you’re preparing for a major sporting event, but I also know that you don’t have to work as hard as they’re saying. Matter of fact, you can exercise less and learn to eat the foods you love and lose all the weight you want, and be lean and healthy for the rest of your life. But, first things first and that involves tackling the question of, “How much exercise is going to be enough?”

Seeing the Forest through the Trees

Most people do not want to hear that after losing the weight, they’re going to have to workout five days a week for a minimum of 55 minutes each time and adhere to a restricted lifestyle of eating little to nothing just to avoid gaining the weight back. Although this study has some merit, it lacks truth primarily because three important factors seem to have been overlooked: 1) body composition 2) the “how” and “what” they ate to include frequency 3) methods of exercise.

Before we move forward with the question of exercise, please take note that I will follow this article up with insight into what is meant by body composition and the “how” and “what” of nutrition habits. Nonetheless, to get you moving in the right direction I’ve decided to begin with how you can optimize your workouts, which means getting the results you desire by exercising less than five days a week for a minimum of 55 minutes each time.

Step One

It is of first importance that you define your level of how able and willing you are to make exercise an essential part of your lifestyle. I’ve met many people who may be able to exercise, but lack the will and vice versa. This said, if you are willing and able to do something then the only true challenge is mental – your ability to delay the gratification of looking in the mirror and seeing that you’ve made significant progress.

With your doctor’s approval and an honest assessment of your level of fitness, I want you to begin performing fat burning cardio-respiratory (cardio) exercise when possible for a minimum of 12 minutes. Why 12 minutes? Because it takes 12 minutes of continuous exercise to create chemical change (produce more fat burning enzymes) in your body so that you are better able to burn fat.

After you are able to perform 12 minutes of continuous fat burning cardio exercise for instance, then your next goal is 24 minutes, then 36, 48 and ultimately 60. Once you’re able to perform 60 non-stop minutes of fat burning cardio three days a week, then you’re goal is to alternate strength or resistance training exercise with your cardio. Not only will you feel the progress and see results, you can avoid stalls in your weight loss. And as you increase your fitness level you can exercise less by performing interval training, which burns more fat and overall calories in nearly half the time it takes with traditional aerobic activity.

Stress is Success

Stress is another word for change, and by changing your routine every 21 days you will keep your body gravitating toward the shape you want. Unfortunately, we are creatures of habit and familiarity breeds’ contempt so we are less likely to change, which in the realm of weight loss – your ongoing success of reducing your waistline becomes questionable.

However, when you do reach your goal because you can and you will, the key is to consistently change your routines. Whether you simply increase the duration of your method (e.g. walking, Elliptical machine) or the intensity (e.g. resistance levels, walking hills), it is the little changes that will provide you with the HUGE results you desire.

Tools of Success

One of the easiest things you can do is begin walking. But, before you become too comfortable with you’re walking – take the necessary steps to investigate other methods of exercise so that you can implement change at the 21 day mark. Then, get yourself a tracking journal to log your daily food and exercise in. Studies have demonstrated that doing this will double your weight loss success. And, find a resource where you can get help when you need it. Whether it’s a personal trainer, nutritionist or online community – tap into your resources and take action.

Interview With Robert Ferguson: Performance Nutritionist To Career Boxers

Update on Aug 11, 2008 by At Basil & Spice

Reuters!