3 fat loss tips YOU asked for - Answers to your Questions.

Not too long ago I shared with you a great article from my friend Dr. Kareem Samhouri on exercises not to do.  This was a really great article where Dr. K also addressed some really interesting fat loss strategies he came up with which I think are very worthwhile.  You can see those strategies here:
 
The 3 Odd Tips To Lose Your Belly <--- Dr. Kareem's Fat Loss Method 

But the best part was that Dr. Kareem's office was kind enough to call over 200 people on the phone to speak with them personally.  That’s one of the things I really like about Kareem. He truly cares about delivering quality service and providing as much useful and helpful information as possible.

He and his staff have learned some of your most pressing questions, and he's brought those to our attention.  In fact, we were so impressed by this that we asked him to teach you a few lessons, himself. 
 
Below, he’s provided some extremely helpful answers to 3 of the most common questions he’s received from our readers.

The Top 3 Fat Loss Lessons
by Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss & Pain Expert

Ask and you shall receive... I'm here for you.

DSP clients, you've made a great choice, and you're in excellent
hands with Isabel and her team.  They are all close friends of mine
and very trusted advisers.  I'm proud of you for making the decision
and committing to a healthier lifestyle.

Recently, I had the unique opportunity to ask my office to communicate
with a number of you directly and learn more about your specific needs
and circumstances.  I'm so glad to have had this opportunity, because
I'll be better adept to help you from this point onward.  

So far, these are your top 3 questions:

1. How do I adapt an exercise program to a beginner level if I'm 
   just starting out, but still get results?
2. Are there programs available for older adults that are safe and effective?  
   How would it be different?
3. What if I really don't have a lot of time, at least not until I decide exercise 
   is something I'm really interested in for fat loss?

Answer #1:

If you're just beginning with fat loss exercises and your goal is to get started
a bit more slowly, there are a few exercise adaptations that tend to work 
across the board to help you ease in, so to speak:

• Stick with the program you have, but adapt it to your level (I'll explain how); 
  generally speaking, the program design is the most important part of why an 
  exercise program works.  It's how exercises are paired together, rest breaks, 
  body parts they target, etc.  This is what makes it effective, along with your 
  heart rate variability, not the exercise itself.
• Focus on heart rate at first and Rating of Perceived Exertion (RPE) later on.  
  Learning about your heart rate and correlating that to how you feel on a scale 
  of 0 to 10 ('10' being completely exhausted and '0' being laying in bed).  Once 
  you start to see a pattern, you can ditch the heart rate monitor and work just 
  on RPE if you don't have any major medical concerns.
• Lighten the load by angle, weight, speed, or movements.
  • Angle - If you're on the floor doing a push up, for example, go to your 
    knees or place your hands on a bench or couch.  This will decrease the 
    level of difficulty.
  • Weight - You can always just lift less weight, move to bodyweight alone, 
    or just do part of the range of motion.  You'll still get 90% of the benefit 
    without having to feel so unsafe.
  • Speed - Middle speeds are easiest, superslow are hardest endurance-wise, 
    and sprint speeds are the hardest to keep good form.
  • Movements - Some exercises are combined movements.  You can always 
    break them into parts.  For example, a biceps curl and press can be done as 
    two separate exercises if you're feeling unsure about choosing the right 
    weight to lift overhead.
• And, of course, ask your instructor how to make an exercise easier.  Allow 1
  week to take notes on what's going right/wrong when you exercise.  Then, 
  ask your questions and do the best you can for one more week while you wait
  for an answer from your online instructor.  In the meantime, remember that
  you're moving closer to your goals just by establishing the routine. 

Answer #2:  

I'm really glad that I've been getting this question as frequently as I do.  This means
that you understand my unique position in this industry, as both a Doctor of Physical
Therapy and Kinesiologist - it's movement specialty for any human body... that's the
whole basis of my education.... and I'm confident that you'll be surprised what you
learn about exercise with aging.

I had the unique opportunity to spend some time working for the #1 Geriatric Rehab
Hospital in the U.S. a few years ago.  This allowed me an opportunity to witness 
research on exercise for older adults being carried out first-hand.  As the leading
facility, they always knew what we could do to increase quality of life and decrease
risk of falls.  

Naturally, there is some concern for safety:  Osteoporosis, Arthritis, Diabetes, Heart Disease, etc.

But that's no reason 'not' to exercise.  In fact, as it turns out, an older adult has an
even greater responsibility to exercise than their younger counterparts.  The newest
suggestions I've read suggest that an older adult should participate in "intense physical
activity and anaerobic training most days of the week (4 or more)."

Crazy, huh?

As an older adult, it's important that you exercise as intensely, for your body, as the
rest of us.  If there's pain, don't do it.  If you have heart rate precautions from your
doctor, always monitor this part.  If you need supervision, get it.

...but make sure to exercise and push yourself.  That's so important, and so are you.

It's about exercise level, coordination, and training history.... not years of age or
gender.  We are all human beings, and all of our bodies respond to movement.

It's miraculous, actually.


Answer #3:  

I don't believe it takes more than 10 minutes, 5 days per week, to see an extraordinary
effect.  If even that is too much time, shoot for 2-3 days per week.  10 minutes is a small
price to pay for a phenomenal result.  

If you think about it, the human body used to require 8-12 hours of running, sprinting,
and starving while hunting just to survive.  From a biological perspective, our bodies 
haven't changed that much from our ancestors, but our exercise knowledge has.  We've 
figured out a way to exercise for just a few minutes and get days of results (72 hour afterburn.)

Rather than focusing on exercising for a long time, I'd prefer you focus on the quality
of your exercise experience.  What can you pair exercise with that you already love?

Maybe it's calling a favorite friend after every exercise session to say hello and begin
associating exercise with great memories?  Maybe it's dancing at the end of every
session to your favorite song?  Or spending half of every exercise session putting
together a playlist that makes it fun while you work out?

It really doesn't matter... just associate exercise with a positive experience and do this 
a few days per week.  Before you know it, you'll be as lean as you've ever seen 
yourself, and passionately drawn in for more.

I'm so glad to be here for you, and I'd love to teach you some of my best fat loss
secrets of all time - in fact, I'm giving away my entire method right here:

The 3 Odd Tips To Lose Your Belly <--- Dr. Kareem's Method FREE
                          (for a limited-time only)



In health and happiness,



Isabel De Los Rios
Certified Nutritionist
Certified Exercise Specialist
Author of www.TheDietSolutionProgram.com

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