Burst Training High Intensity Interval Training When Time Is Short

When time is short try Burst Training. But Do Not Try This Routine Unless A Doctor Has Approved It for You.
 
Cardio Routine:
Please usa one of the following exercise machines for this routine:
An elliptical machine, stationary bike and/or stair stepper.
Perform this routine just 3 days a week on non-consecutive days.
That means you would exercise on – Monday – Wednesday – Friday or Tuesday – Thursday – Saturday
 
The Routine is as follows:
  1. Warm up for three minutes. Let's say you are riding a stationary bike for this ecercise session. so you would pedal for 3 minutes and allow the body to prepare for the session.
  2. After the 3 minute warm up you then pedal as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds
  3. After the 30 seconds of high intensity pedaling you will recover for 3 minutes, by still pedaling, but pedaling at slower pace and decreased resistance
  4. Repeat the high intensity exercise and recovery 3 more times
So your goal is 4 short 30 socond bursts of high intensity cardio exercise each of which are followed by 3 minutes of low intensity movement. If you cannot perform 4 sets just do what you can and work your way up to 4 over time. Eventually 4 sets will become to easy so when that happens gradually increase the sets to 5 then 6 then 7 then 8. But remember common sense dictates everything so be mindful of how you feel and do not push yourself to the extreme.
 
 
Strength Training:
Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. Do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild. Do not use free weights. Use the exercise equipment in your facility or elastic bands for home workouts.
 
Exercises:
Chest Press
Shoulder Press
Back Row / Pull
Biceps Curl
Triceps Press
Leg Press
Leg Curl
Leg Extension
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7 Weight Loss Tips

7 Weight Loss Tips from our Philadelphia Medical Weight Loss Center to lose weight fast.

Tip Number 1:
You should have a small portion of protein with each and every meal.
 
Tip Number 2:
Stay away from fried foods. When foods are fried it diminishes all the nutritional benefits of that particular food and it also adds a tremendous amount of calories and unhealthy fats. Better cooking methods include steaming, grilling, broiling and baking.
 
Tip Number 3:
You should be physically active each and every day. In order to lose weight it is not necessary to spend two hours in the gym every day. In fact you do not even have to have to gym membership. All you have to do is be active. The more physically active you are the more calories you burn during the day. You will also help develop good lean muscle and burn fat. You can take the stairs at work instead of using the elevator. You can ride a bicycle to work or to school. While you are watching your favorite television show it night you could actually be peddling on a stationary bike. You could also take a brisk walk around your neighborhood or your favorite local park. To achieve the maximum fat loss you should have a goal of performing some type of cardiovascular activity for 60 minutes each day.

Tip Number 4:
You should have your breakfast within the first 30 to 60 minutes of waking up. This will balance your body's chemistry and also put your body into fat burning mode for that day. If you do not eat during the first 30 to 60 minutes of waking up your body will go into starvation mode in the majority of the calories that you consumed during the day will be stored as fat. Please remember that you have to eat a good quality source of protein at breakfast. Coffee with extra cream and extra sugar and a jelly doughnut do not make up a healthy breakfast but they will make you terribly fat.

Tip Number 5:
You should drink at least 64 ounces of water every day. Your body needs to be properly hydrated in order to perform all of its normal activities. Without the right amount of water your body will not operate at its peak capacity.

Tip Number 6:
Do not be confused with all the different diet fads and 20 weight loss programs. So many people come into my office and are totally confused about what they really should be doing in order to be healthy and in order to be at a body weight that they would be happy with. Sadly this is because of all of the advertisements and infomercials that are on the television and on the Internet. The majority of these advertisements are just promoting weight loss programs, supplements or products that may give you a quick fix but eventually you will usually gained back all the weight you lost and probably even more than the weight you lost.

Tip Number 7:
If you really want to lose weight in a fast, safe and healthy way order to lose weight you should work with a healthcare professional that specializes in weight loss. In our medical weight loss program many of our patients do not have the slightest idea about what they really have to do to lose weight but this does not matter because we hold our patients by the hand and guide them step-by-step through their weight loss journey.

So if you are ready to lose weight give us a call for a weight loss consultation. Call us at 215-821-7336

Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia PA 19136
Call: 215-821-7336
 
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Is It Possible To Lose 10 lbs in 2 Weeks Without Dieting?

Just doing this one thing I personally lost 7 pounds in two weeks. My cravings also decreased and my belly bloat went away. 
 
All you have to do is just add one thing to your daily regimen.
 
My nutrition and wellness mentor Dr. Berg designed this program to make the tiniest change to your eating habits and yet give you the biggest difference in your health. He always told me that the most common misconception is that most people think they need to lose weight in order to get healthy. Everyone knows that obesity is a major health risk. It's actually one of the leading health risk in the United States at this time.
 
In actuality you should really be getting healthy in order to lose weight. You see healthy bodies do not accumulate extra fat.
Whether we like it or not a purpose of food is to give us energy and to facilitate the growth and repair of tissues. The nutritional ingredients in our food is what actually makes us healthy. Now please remember that calories do matter but if you want to be healthy and lean and fit you much rather have the calories from a nice snack of chicken and a half cup of brown rice than the calories from a Snickers bar. Yes sadly it is true all calories are not created equal. The calories from the Snickers bar are just going to make you fatter and less healthy. Where as, the calories from the chicken and Brown Rice is going to give you a time of energy and provide your body with the nourishment that it needs to heal and make you much more healthy.
 
This program is the kale shake. According to Dr. Berg, he came up with this program and tested it on hundreds of thousands of people with amazing success.
 
It's hard to believe but it's so very true that one cup of kale gives you 18,000 units of vitamin A as well as tons of vitamin K and 10 times more vitamin C than spinach. It has more iron than beef, more calcium than milk and lots of phytonutrients, which provides additional health benefits. Yes it's true!
 
1 cup of kale per day is your multivitamin and mineral supplement.
 
There are few foods that are more nutrient rich than kale. Parsley does contain a little bit more nutrition than kale, but it's hard to swallow.
So Dr. Berg recommends that you have at least one kale shake a day before breakfast. If you want to be even healthier and his weight more quickly you could even do two or three Kale shakes per day. So you would have one shake before breakfast, one before lunch and one before dinner.
 
I tell my weight loss patients all of the time that your hunger is just a sign that your body needs nourishment. If you give your body the nourishment that it needs your hunger and cravings will go away. The problem is that when most people are hungry they are eating junk that has no nutritional value but it does have tons of sugar and calories. And of course you know that all of the extra sugar and calories will just make you fat and second.
 
If you want to eliminate your cravings and hunger you have to eat good healthy nutrition dense foods. That is why this shake program is so simple and so effective. Especially when you combine it with our appetite suppressant medications like phentermine and our rapid weight loss nutrition plan.
 
These kale shakes will give your body the nutrients that it needs and your cravings will gradually disappear and you will be able to control what you eat more easily.
 
Here is what you could put into the kale shakes:
  • 1 handful of kale.
  • 1 cup of frozen fruit.
  • One glass of water.
  • Blend for approximately 3 minutes.
It's so simple and yet so delicious and good for you.
 
Here are some of the benefits of kale:
  • Lowers cholesterol.
  • Rich in fiber.
  • Risk – lowering benefits from cancer of the bladder, breast:, colon and the prostate.
  • Supports detoxification.
  • Anti-inflammatory benefits.
  • Tons of vitamins A, C and K.
  • Decreases hunger and cravings.
  • Gives you more energy.
  • Facilitates weight loss.
  • You have more satisfaction after eating.
  • Your sinus function better because of the high levels of vitamin A.
  • Improves your complexion and skin.
The good thing about this program is that most people start feeling the benefits within 24 – 48 hours.
 
So there you have it a quick and easy way to help to greatly improve your overall health.
 
If you have any questions or would like to make an appointment for weight loss consultation just call us at 215-821-7336.
 
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia PA 19136
(215) 821-7336
 
weight loss results vary depending on the individual. Results may vary based on each patient’s physical health, diet and exercise, and adherence to our program. The weight loss results described in testimonials are not typical for every individual. This highly depends on following  the nutrition plan as well as following instructions from our Medical Professionals and Nutritionists. No guarantee is provided or implied.
 
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Guide To Successful Weight Loss

In our weight-loss program it is recommended that you eat your first meal within the first 60 minutes of waking up. This is important because this first meal will provide fuel for your body to carry on throughout the day. If you do not eat within the first 60 minutes of waking up it will adversely affect the hormonal and chemical systems of your body. Your body will actually think that you are starving and as such you will tend to store the calories consumed throughout the rest of the day as fat. If you are not a breakfast person you may just eat a cup of sugar free yogurt and a cup of fruit or one of our Meal Replacement Shakes. Now remember just eating fruit alone is not recommended. You must have a small portion of protein for breakfast in order to set your body in fat burning mode for the day. This is why the Meal Replacement shake is ideal.

After breakfast I would recommend that you eat a meal or snack every 3 to 4 hours.

It is also recommended that you do not eat past 7 PM or 8 PM. This is because the mobility of the stomach tends to decrease significantly after 7 PM. Therefore, the majority of the calories consumed past 7 PM are usually stored as fat on the body. If you must eat past 7 PM I would ask that you eat vegetables and a very lean protein. Do not eat starch carbohydrates containing any type of flour or wheat.

In addition to your recommended diet / nutritional food program I would ask that you try to eat 2 pounds of vegetables daily. I would suggest that you eat 1 pound of raw vegetables and 1 pound of cooked vegetables. Raw vegetables include leafy green vegetables, lettuces, spinach, celery, cucumbers, etc. One or two large salads during the day will make it easy to consume a pound of raw vegetables daily. I also recommend that each every day you have with you a Ziploc bag filled with celery, carrots, cucumbers, peppers and any other types of vegetables that you enjoy. Now if you do get hungry during the day just open up your Ziploc bag and you can eat as many of these vegetables as you would like.

7 to 9 hours of sleep are recommended each every night. This is because your body actually metabolizes or burns your fat while you are sleeping. So if you do not have an adequate amount of sleep you will not burn as much fat and you will not lose as much weight as you should be losing on this program.

A common side effect of the medication is constipation. If you do experience constipation Miralax is recommended as well as sugar-free Metamucel.

It is also recommended that you drink approximately 64 ounces of water every day.

The following teas are recommended to assist with your weight loss: Yerbamate assists in metabolizing fat, Green Tea assist in metabolizing fat and Eleotin. Start by just drinking one cup of tea a day of any of the three teas listed. You can add more cups of tea if you would like. 

Instead of skipping a meal have – Herbalogica Meal Replacement Shake – You need to eat to lose weight.

Foods to Avoid:

Stay away from all types of cream in your coffee because cream has a tremendous amount of calories. Avoid all types of sugar. As long as there is any type of sugar in your body your body will not burn fat. Avoid dried fruit as it contains empty calories and a tremendous amount of sugar. Fruit juice purchased at the store must say no sugar added. I would prefer that you only drink freshly squeezed juices. Alcohol is to be avoided. Alcohol adversely affects your liver and other systems of the body and can actually inhibit the fat burning systems of your body for several days. Do not eat any type of food containing wheat, flour or rice past 7 PM. Slim fast is not recommended contains lots of sugar.

For More information call us at 215-821-7336

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Vitamin B12 Injection Therapy Helps Burn Fat Speed Up Metabolism and Improve Energy

We have had great success using Vitamin B12 injections to speed up the weight loss of our patient's. Vitamin B12 is part of our medical weight loss program because it does everything from increasing your energy, to boosting your metabolism, reducing cravings and even stimulating increased fat burning and weight loss . But there are so many more benefits of this wonderful vitamin.

The Benefits of Vitamin B12 Injection Therapy are:

  • Increases Energy
  • Increases Metabolism
  • Increases Weight Loss and Fat Burning
  • Reduces Cravings
  • Improves Sleep
  • Reduces Stress
  • Decreases Fatigue
  • Increases Ability to Focus and Concentrate
  • Aids in Body Detoxification
  • Keeps Your Liver Healthy
  • Promotes Healthy Skin, Hair and Nails
  • Protects against Heart Disease
  • Assists in protecting the body against cancers like breast, colon, lung and prostate.

Even though vitamin B12 is essential to our health and well-being our bodies do not make it and we only get it from either the food we eat or from supplementation like the vitamin B12 injection that we use in our office.

B12 Deficiency Can Cause:

If you suffer from a lack of vitamin B12 you can feel weak, tired, dizzy, lightheaded and your gums may even bleed. Other signs of B12 deficiency are tingling in your hands and feet, difficulty losing weight and getting out of breath easily.

You could also suffer from forgetfulness, getting confused easily and not being able to focus when you need to. Lacking vitamin B12 can also cause you to have chest tightness and even ringing in your ears.

For the men reading this article believe it or not a vitamin B12 deficiency could also cause a low sperm count.

People suffering from anemia, fatigue, weakness, constipation, weight gain, depression, poor memory, mouth soreness, asthma and vision problems may benefit from Vitamin B12 Injection Therapy. 

So you can now see how B12 can help you lose weight and burn fat by increasing your metabolism , increasing energy, speeding up fat burning and reducing cravings.

Think you need a B12 shot? Call us now at 215-332-4770

Medical Weight Loss Philadelphia

7439 Frankford Avenue

Philadelphia, PA 19136

(215) 821-7336

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