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Success in Long-Term Weight Loss with Free.Fit: Top Tips and Strategies

Free.Fit is here to guide you towards achieving successful long-term weight loss by combining proper nutrition, exercise, and physical activity. Learn the top 5 keys to achieving your weight loss goals, including setting S.M.A.R.T. goals and embracing a healthy lifestyle. Discover effective fitness tips such as incorporating strength training and cardio, and the importance of a support network. Improve your habits with tips like staying hydrated, getting enough sleep, and maintaining a positive mindset. Find out about the FITT principle and different types of resistance exercises to enhance your fitness journey. Learn how to gauge exercise intensity and find the right balance for your fitness level.

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Success in Long-Term Weight Loss with Free.Fit: Top Tips and Strategies

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Presentation Transcript

  1. Free Fit2012

  2. Free FitMessage • We want you to succeed! • Successful Long Term Weight Loss • Free Fit is simply a stepping Stone • Embrace Lifestyle Change

  3. Top 5 Keys to Successful Long Term Weight Loss • Combine Proper Nutrition/Exercise/Physical Activity • Set S.M.A.R.T. goals • Stay Focused on being Healthy not being Thin • Knowledge is King, Be a student, Learn, Education • Support network

  4. S.M.A.R.T. • Specific • Measurable • Attainable • Realistic • Timely

  5. Top 5 Fitness Tips for Successful Long Term Weight Loss • Combine strength training and cardiovascular conditioning as part of your exercise regime • Start with a minimum of 30 minutes of Cardiovascular exercise three times / week using large muscle groups at 55%-85% of Max Heart Rate • Perform 20-30 min of Resistance Training two to three / week • Add Variety, Try Group Fitness, i.e. Bootcamps • Consider a Qualified Personal Trainer • Fitness Buddy

  6. More Tips • Drink More Water • Sleep 8 hours • Be Positive • Keep a Journal (Food/Activity)

  7. 4 Habits = 14 Years More Years • No Smoking • Moderate Alcohol Consumption • Regular Exercise • 5 Servings of Fruit and Vegetables/day

  8. FITT Principle • Frequency (How Often?) • Intensity (How Difficult?) • Type (What kind?) • Time (How Long)

  9. Resistance Exercises • Dumbells • Weight Machines • Exercise Bands • Medicine Balls • Stability Balls • Body Weight Exercises

  10. Physical Activity • Walking the dog • Gardening • Walking to work (pedometers) • Washing the car • House chores • Taking the stairs instead of the elevator

  11. How Hard Should I Exercise? • Talk Test • Self Perception of Exertion- BORG RPE SCALE • Heart Rate Monitoring - 55-85% of Maximum Heart Rate - Max Heart Rate = 220-age

  12. BORG RPE SCALE

  13. Questions?

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