Hello, good morning to you all. This is Patrick Ocheni coming to you once again with some great information on how to lose weight.
Today, what I’m going to do is answer some questions that were sent to me by a viewer.
The first question is, can I exercise if I have a foot fracture?
It all depends on the extent of the injury. If you have a foot brace, you can still exercise.
Now, you might not be able to necessarily go to a gym, but there’s some home workouts that you can do that will emphasize the upper body.
What I would recommend to you is grab a chair, do leg extensions while sitting down. Just raise up your leg up and down. The whole idea is that you don’t want to put any kind of pressure on that injured foot.
Or, you can do what’s called isometric exercise.
What does that mean?
That means you raise up your leg, squeeze your thigh and just hold it there for about a minute. That sound very simple but guess what, it works.
When it comes to the upper body, you can do shoulder presses. You can grab a pair of dumbbells, and you just sit down and you press straight up.
Another thing you can do is seated dips. You can do push up against the wall.
Another great way you can get a workout in at home is, you can use resistance bands.
So, don’t think that because you have a fractured foot, you cannot exercise while your foot is healing.
That is not true.
The whole idea is, you just want to avoid high impact exercises. Anything that involves jumping, you do not want to do or anything that will put undue stress on that fractured foot.
Question number two, how much exercise do I need to get lasting health benefits?
The answer to this question is, it all depends on how you define lasting health benefits, your situation in life, and how aggressive you want to achieve your goal.
So, there’s no one cookie cutter answer for everybody.
However, if you want to get lasting results, generally speaking, if you can, you want to do no less than three times a week for at least 30 minutes.
How do I stay motivated?
Here are some three tips that I have for you on how to stay motivated.
The first one is, you have to figure out your big “why”, what is your why, why are you trying to get in shape? Why do you want to lose weight, why is that important to you? You first have to figure that out, because without that it’s gonna be very hard for you to get motivated to do the things you need to do to achieve your goal.
For example, for me, what drives me to have as much energy as possible is to be able to play with my kids. I want to be around for a long time to see my kids grow up. I want to be able to walk up and down the stairs without feeling tired. I want to be able to come home and still have energy after working all day training clients to be still able to play with my kids.
The second tip I have for you on how to stay motivated is, you want to get an accountability partner. Somebody that will hold your feet to the fire that would be like, no, you’re not going to slack on your exercise routine, on eating clean.
Here’s the thing though, you want to make sure you get somebody that’s at a higher level than you are, someone that’s more knowledgeable that has been where you are. The mistake people make when they’re trying to get an accountability partner is to get together with somebody at the same level.
Guess what? Rarely does it work. Both of you are still trying to figure it out. Now, I’m not saying it never works, but if you want to accelerate your result, you want somebody that has been there.
I do not recommend having your spouse as an accountability partner, generally speaking, and I’ve been at personal trainer now for over 15 years it does not work.
As somebody who’s married myself, I would not want to be my wife’s accountability partner or vice versa– I’d rather keep my marriage.
The final tip I have for you on how to stay motivated is to set goals. However, not just any kind of goals. You want to set what I call “prioritize goals.”
What you’ve got to do is choose one goal that’s the most important to you, that you feel like do or die this goal has to be achieved. If it’s to lose weight, you focus all your energy, resources on losing weight.
Should I warm up and cool down before and after exercise?
The answer is yes, you cannot go wrong with warming up before you exercise and cooling down after you exercise.
I recommend about 5 to 10 minutes of light, easy warmup like on a treadmill, elliptical machine, you can do calisthenics. If your foot is not hurting, like jumping jacks, jumping rope– those are ways you can get the body warmed up.
You can also warm the body up with that particular exercise you’re going to do. For example, if you’re going to be doing squats as part of your routine, you just do air squats without any additional weight. Doing regular squats without weights will get the body warmed up for that particular exercise.
How do I get rid of belly fat fast?
Basically, you’ve got to be doing circuit training combined with interval training and clean eating. However, you don’t want to feel deprived because after you get rid of the belly fat, what happens? You go back to your old way because you felt deprived, and you gain back all the fat and some more. That’s not what you want.
Which exercise method is best for fat loss?
The best kind of exercise for fat loss is circuit training. Circuit training means you’re doing multiple exercises back to back with minimal or no rest in between. For example, you’re doing squats then right away we go into pushups, then right after that we go into something like a jumping jacks.
What should I eat before I work out and how far in advance?
If you feel the need to eat something, let’s assume you’re not on keto, I recommend some kind of clean carbs like a banana to give you energy during your workout that way you don’t feel depleted. You don’t want to eat later than two hours before your workout.
Final question, should I take supplements like protein shakes?
Generally speaking, most people that are reasonably healthy do not need extra supplement. Now, supplements can come in handy depending on your life style situation. For example, Vegans generally need additional supplements like a vegan protein shake.