Certified personal trainers often get questions from clients, family and friends on how they can lose 20 pounds in a month. Oh, and by the way, no one ever has more than 30 minutes, a couple of days a week to workout.

Despite what you may read, there are no healthy 30 minute cure-all workouts that allow you to lose 20 pounds in a month.

Fitness and weight loss take time, but both are attainable by taking a few simple steps in the right direction:

• Set realistic goals for fitness and weight loss. Depending on your fitness level, 1 - 2.5 pounds per week is a safe weight loss range. Anything more is really too much.
• The best fitness programs combine diet, cardio, and weight/resistance training to produce maximum results.
• Muscle helps to increase metabolism and burn calories more efficiently.
• Stretch! Stretching after about a five minute warm up helps to prevent injury, improves blood flow throughout the body, and aids in healing damaged muscle tissue.
• Do your cardio workout first thing in the morning. Before breakfast is best. That way, you'll burn off your remaining sugar stores from the night before, and you'll convert body fat into energy more quickly. This benefit kicks in about 20 minutes into a cardio routine.
• No one machine or exercise is "the best". People get optimum results when they enjoy the exercise they're doing. For instance, you may find that you get the best results from using a variety of cardio machines, especially in the winter months.
• Train properly for your current fitness level.

Everyone's fitness situation and needs are different. If you're a novice, or are recovering from a recent injury or surgery, don't jump into a training program. Take it slow at first. Follow your physician's advice.

Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

Contact Us with any questions you may have, or to schedule a consultation with either Dr. Adams or Lexi Cruse for help in developing specific plans to meet your needs.