Many people know me as an ex model, fashion photographer and TV personality, but what many people don’t know is that I have a Bachelor of Science majoring in Biology and I was certified as a personal trainer Healthy eating and a fitness lifestyle has been a life long passion for me. Many times I am asked about how to become more muscular, how to have a larger chest or bigger arms but more often I am asked by both men and women how to lose weight I encourage everyone to keep their weight in check, not for vanity reasons but for health reasons – that is if being healthy and fit is of a concern for you. Keeping a healthy weight to me is like money in the bank! In the long term your quality of life will benefit from staying fit and in a healthy body weight range. Let’s take a look at 3 effective ways for long term weight loss #1 You want to lose weight slowly. In my experience no one has lost weight rapidly and have been successful in keeping it off. Long term weight lost requires patience and focus. Your goal should really be approximately loosing 1% of your body weight per week until reaching your healthy weight range. Studies have shown that slow weight reduction leads to more actual fat loss. #2 “Maintenance Calories “nobody likes to hear it but you do need to consider the amount of calories you are taking in. It is somewhat simple math when it comes to weight loss, take in less calories than you burn and you will loose weight. This statement is just about losing weight; I also like to add that you need to consider the quality of the calories you are taking in as well. However, to keep you from becoming too overwhelmed lets just keep the idea for direct weight loss to be considering your calorie intake. Maintenance calories are how much food you are currently consuming. You will need to have a basic idea of how much food you are currently consuming and take action to reduce it. In a future post we will discuss carbohydrates, protein and fats and how these macronutrients effect your calorie count. For now, think eating whole foods, organic if you can and a reduced calorie count for weight loss. #3 Adjusting your calorie intake – Once you have identified your maintenance calorie intake your need to then reduce by 20% your daily intake. So that means if you are at your current weight consuming 2500 calories a day you need to reduce by 500 calories a day to see sustainable weight loss. After the first week you should monitor how fast your losing weight. If you have added additional exercise to your lifestyle you will see faster weight loss which then means you can add back some calories. Overall weight loss is dependent on the individual, if you are not seeing a roughly 1% reduction in weight by the week then you should reduce your calorie intake more. Happy to answer any questions on fashion, photography or fitness at anytime, I encourage you to leave your questions or comments 想要减肥并保持下去吗? 很多人知道我当过模特、时尚摄影师和电视名人，但大家不知道的是，我拥有生物学学士学位，有私人教练的资质。 我对健康的饮食和健康的生活方式一直充满激情。经常有人问我如何让肌肉变得更发达，如何拥有更宽厚的胸部或者更健壮的手臂，但大多数的时候，人们经常问我的是如何减肥。 我鼓励大家都要坚持测量自己的体重，不是出于虚荣心的原因，而是出于健康的考虑——也就是说保持健康是你需要关心的问题。对我来说，保持健康的体重就像存在银行里的钱一样！从长远来看，你的生活质量将受益于健康的体重。 让我们来看看3种有效的长期减肥方法。 1. 你要慢慢减肥。根据我的经验，没有人能够快速减肥并成功地保持体重。长期减肥需要耐心和专注力。你的目标应该是每周减掉你体重的1%，直至达到你健康的体重范围。研究表明，缓慢的减肥会带来更多的实际脂肪损失。 2. “维持热量”没有人喜欢听，但是你需要考虑你摄入的卡路里量。就减肥而言，这是一种简单的数学计算，摄入的热量要比燃烧的少，体重就会减轻。这种理论针对的只是减肥;我还想补充一点，你需要考虑你摄入的卡路里的质量。 不过，为了防止问题复杂化，我们还是单从减肥的角度来考虑你的卡路里摄入量。维持热量是你当前消耗的食物量。你需要知道你现在吃了多少食物，并采取行动减少它。在以后的文章中，我们将讨论碳水化合物、蛋白质和脂肪，以及这些营养物质如何影响你的卡路里含量。现在，你可以考虑吃营养均衡的食物、有机食品，以减少卡路里的摄入。 3. 调整你的卡路里摄入量 —— 一旦你确定了你每日所需的热量摄入，你需要相应减少20%的摄入量。这意味着，如果你现在的体重每天需要消耗2500卡路里，那么你每天要减少摄入500卡路里的热量。一周后，你应该监测你减肥的速度。如果你增加了额外的锻炼，你会看到更快的减肥效果，这意味着你可以多摄入一些卡路里。总的来说，减肥是因人而异的，如果一周后，你的体重没有下降1%左右，那么你应该减少卡路里的摄入量。 我很乐意回答任何关于时尚、摄影或健身的问题，欢迎你随时提问或留言！

· In my experience I can only truly become defined in my body shape by including aerobic activities like running, rowing, cycling, swimming or skipping into my workout schedule · From the start I will say personally I don’t see any better fat loss then when I run. I have not experienced greater fat loss and muscular definition then when I run in the morning before I have breakfast. · That said, lets look at aerobic training methods and what kind of calories you can burn in aiding you in loosing weight and see some abs! · 1 WALKING – burns approximately 300 to 400 calories per hour – Walking is a great exercise for overall health and fat burning, especially if you are new to working out, have an injuring or are starting off obese as walking is the lowest intensity form of aerobic exercise. However, being the lowest intensity aerobic exercise means walking is also not the best exercise for losing weight and over all achieving a high fitness level. If just starting with exercise as a lifestyle choice strive to walk for 30 min at least 3 times a week – I would suggest even better 6 times a week · 2 RUNNING – my favorite but not for everyone – burns approximately 600 calories per hour – running is an efficient way to burn fat and improve and maintain cardiovascular fitness. The key reason running is so effective at fat loss is that running is an exercise that is high intensity enough to burn a higher amount of calories while stimulating the metabolic rate for a long period of time. Of course if you are new to working out and training you want to build up to running with walking first as running has more impact on your body – I run 5 to 6 days a week depending on my weight training schedule · 3 CYCLING – burns approximately 600 calories and uses the same muscles as running but has less impact on the body and joints which is why some people prefer cycling over running. I like cycling as I can change the intensity in a single workout either on location or indoors on a stationary bike. I usually do a 2 minute warm up then raise the intensity level up to cycle hard for 1 min then drop the intensity to cycle slower for 1 minute. I do this for a period of 10 to 20 min. I think you will find this workout an excellent fat burner. Over all cycling can be a low impact, high intensity way to take off body fat. · 4 ROWING – burns approximately 800 to 900 calories per hour – for a full body aerobic exercise I don’t think there is a better workout than rowing. Through out the year I will mix up morning runs with morning rows. Rowing works all the main muscles of the body but is yet lower impact than running and higher intensity than walking. Rowing can be argued as the best over all exercise for fat burning · 5 SKIPPING – burns approximately a 1000 calories per hour if you can skip for an hour. Most people don’t think of skipping as an exercise to choose from. Part of the reason for that is skipping is high impact on the body and requites some focus and skill. If you can develop the skill to skip you will find fat loss benefits but I would not suggest long periods of skipping as the impact to lower legs and hips can lead to injuries. · 6 SWIMMING – burns approximately 600 calories per hour – I use to personally swim a lot when I was training for triathlons but not everyone has access to a pool or year round body of water. Swimming is a great all over body workout similar to rowing. Perhaps most importantly because of being weightless in the the water there is much lower risk of injuring as there is much lower impact on your body. When I swim I use different types of swim strokes to work my body in different ways. · HIGH INTENSITY INTERVAL TRAINING ( HIIT ) can be the most effective way to burn body fat overall as you are not working out in a steady state like most traditional aerobic workouts. You can apply HIIT to your traditional aerobic workouts like running, biking or swimming as the basic concept of HIIT training is alternating periods of high intensity aerobic work with a lower intensity work which keeps the intensity of the workout shifting. Exactly what I mentioned with my cycle workouts. The benefit of HIIT training is that you can train for a shorter period of time and experience considerable calorie burning and fat loss as well as burn more calories in the 24 hours after and HIIT workout that you will if you train at a steady pace. · Aerobic exercise not only burns fat which most people are after but including aerobic exercise in your workout routine reduces stress, increases mental well-being, increase circulation through out the body, strengthens your heart muscles and your lungs · Do enough cardio work to see your desired result but I do caution you about overdoing. Overtraining can lead to injury and of course ultimately not improving your overall quality of life

· 1   Exercise is proven to prevent a number of serious diseases . Why not get out in front and do the best over all thing for your health and include a little exercise into your daily routine. There are a multiple proven health benefits to exercise and working out. I feel like I have experienced this in my own life and I like to encourage others to also adopt a lifestyle that includes some form of exercise. · 2 Even a little exercise goes a long way . Most people think they need to be doing epic workouts to receive the health benefits of exercise and in such thinking talk themselves out of even getting off the couch and getting out there and doing something. Even small levels of increased activity by including some exercise into your day can increase lifespan and reduce several different types of diseases including type 2 diabetes, high blood pressure, cholesterol, stroke and some cancers. · 3 Replacing bad habits that you maybe doing now with good exercise habits and nutritional choices can lead to making you feel better and improve your overall levels of confidence and positive self image . · 4 I often hear from people that they just don’t have time to workout/exercise and or they are just too tired. There is hard evidence however that getting in a workout will refresh you mentally . I have personally experienced many times with my busy schedule pushing myself to the gym but 10 minutes into the workout I feel renewed making me more productive and positive. · 5 Your muscle has memory – a snap shot of what is happening is that when you train your muscles generate new nuclei and these nuclei are like local memory mechanisms in the muscle. Even when you may reduce your training for whatever reason and lose some muscle mass the nuclei remain which is why once you start to train again you are not starting from square one but can benefit from some previous training. Take note though that this muscle memory ability does diminish with age – good thing to start a life practice of exercise when you are young – though it is never too late to get into shape!