Weight Loss Success – Just Keep It Simple

By Indiana State Department of Agriculture's Jeannie Keating

It’s January 5. Day Five of the Weight Loss Resolution for many people. So let’s keep your January 1^st enthusiasm and success going with some fresh but simple exercise examples provided by the Sett to Win Training Team at Anytime Fitness at Indy South and Avalon Crossing. 

Squat Shoulder Press

Demonstrated by 

Jesse “The Shark” Dale

IFPA Professional Athlete                             

NASM, WITS, ISSA, ISSA Specialist in Nutrition, ACE                           

www.sett2win.com

This movement provides a cardiovascular component as well as resistance training. This targets the shoulders, quadriceps, hamstrings and gluts. Try three sets of 9-12 repetitions. If you want to try this at home, you can replace the dumbbells with cans of soup.

Bosu Push Up

Demonstrated by
Jesse “The Shark” Dale
IFPA Professional Athlete                             
NASM, WITS, ISSA, ISSA Specialist in Nutrition, ACE                           
www.sett2win.com

This movement primarily works the chest but also the anterior (or front deltoid) and triceps. Because you are moving side-to-side, there is also a bonus cardiovascular component as well.  Try three sets of 7-9 repetitions.

Upright Row

Demonstrated by:
Donny Vogas, NASM

Anytime Fitness Personal Trainer    
www.sett2win.com

This movement hits the medial deltoids and by being done in a Smith Machine rack, provides a very safe and controlled movement. Try three sets of 7-9 repetitions.

Kettle Swing

Demonstrated by
Nick George, ACE

Anytime Fitness Personal Trainer 
www.sett2win.com

This movement targets the shoulders, quadriceps, hamstrings, gluts and core. Try three sets of 9-12 repetitions.

Keep it simple and you’ll be successful.

Oh! And remember successful weight loss also doesn’t require “dieting” or calculating every calorie. Keep your blood sugar even by enjoying a snack of your favorite protein with some kind of carbohydrate every 3-4 hours. The carbohydrates keep your energy up and the protein keep your blood sugar even so you aren’t’ suddenly “starving” and grab that that king size candy bar in the middle of the afternoon.  This is a simple and sustainable “diet” for successful weight loss.  A good protein/carb combo could be two hard boiled eggs and some grapes – it is whatever you enjoy but the combination is the key.

Protein foods such as eggs, dairy, pork, beef and chicken – are all part of a lean and clean weight loss program that are readily available and affordable for you and your family thanks to Indiana’s Family of Farmers.  

Psst... Have you entered this week's gym membership giveaway?