Can you really lose 15+ lbs in 1 month?

There are a lot of people out there looking to lose weight.

Unfortunately, many people want to lose weight so badly they attempt very restrictive plans, take drastic measures, and try about any diet or supplement to lose weight... and fast! Effective and long term weight loss isn’t about starvation or extreme workouts, but instead should be about the long haul and patience. What's the point of putting in the work to lose weight, to just turn around and gain it all back?

How Much Weight Can You Lose In A Month?

You might be wondering how much weight you can lose in a month. The answer:

It depends on your genetics, your eating habits, how much weight you want to lose compared to your current body weight, your activity level, and more. Each of these variables is going to play a role in weight loss and not all of them are going to be equally important to everyone. For example, an obese person looking to reach a healthier weight is going to have more weight to lose than say someone who is a college wrestler and trying to drop the last little bit to make weight. For most people, there’s a more important question to ask, how much weight you should lose in a month? Chances are unless you’re a high-performing athlete who needs to make weight, you’re looking to permanently lose it. If that’s the case, you should be more concerned with sustainability than speed.

Speed Vs Sustainability

You can lose weight in one of two ways. You can lose weight quickly or you can lose it sustainably. Although it is possible to lose weight quickly and keep it off, most people find it hard to rapidly lose weight and maintain it. That’s because the changes you need to drop a lot of weight quickly are hard to maintain in the long run. If you need to lose a few, quick pounds to make weight or fit in a wedding dress, you can certainly get creative with your weight loss and make that happen. If you’re looking to permanently lose weight, focus on developing healthy, consistent habits and try to lose the weight over a longer period. This will increase your chances of keeping the weight off.

How Much Weight Is Too Much Weight?

This answer is going to change from person to person. Some people can more easily lose weight than others. On average, however, most people find that they can lose between 8 and 10 pounds a month if they adhere to their new, healthy habits. If you decide to do what many do and severely limit calories and do hours of cardio, you will be able to lose a lot more weight. You could probably lose your 20 pounds in a months’ time, but it’s potentially bad news if you do. Here’s the kicker, when you come off that diet you will gain all that weight back, plus some because you will have burned off all your valuable calorie-burning muscle in the process of dieting

Do What Works For You

No matter what you decide to do to lose weight, it’s important that it works for you. If watching TV while walking on the treadmill is helpful, do that. If you prefer going outside to hike and camp, do that, because remember, losing weight is hard enough. If you hate every aspect of it, you'll fail. Make sure you find things you can stick to and enjoy. The most sustainable way to lose weight is a method you enjoy. If you love your cycling class, you are much less likely to stop and therefore more likely to keep the weight off. Long-term weight loss is about long-term life changes. Experiment with different weight loss techniques until you’ve found something that you enjoy. Find something you can see yourself doing indefinitely, or at least for an extended period!

Is The Infrared Sauna Better Than The Traditional Sauna?

There’s nothing quite like a 20-minute sweat session in a sauna. You feel more relaxed and rested after you’re done, and the heat helps relieve sore muscles and improves your overall health and well-being.

But if the high temperatures of a traditional sauna are just too much for you to handle, an infrared sauna may offer the benefits of a sauna without the extreme heat.

What is an infrared sauna?

Unlike a traditional sauna, infrared saunas don’t heat the air around you. Instead, they use infrared lamps (that use electromagnetic radiation) to warm your body directly.

An infrared sauna can operate at a lower temperature (usually between 120˚F and 140˚F) than a traditional sauna, which is typically between 150˚F and 180˚F. Manufacturers claim that in an infrared sauna, only about 20 percent of the heat goes to heat the air and the other 80 percent directly heats your body.

Supporters of infrared saunas say the heat penetrates more deeply than warmed air. This allows you to experience a more intense sweat at a lower temperature. This environment is more tolerable, which allows you to stay in the sauna longer while increasing your core body temperature by two to three degrees.

What are the supposed benefits of using an infrared sauna?

The supposed benefits of using an infrared sauna are similar to those experienced with a traditional sauna. These include:

· better sleep

· relaxation

· detoxification

· weight loss

· relief from sore muscles

· relief from joint pain such as arthritis

· clear and tighter skin

· improved circulation

· help for people with chronic fatigue syndrome

People have been using saunas for centuries for all sorts of health conditions. While there are several studies and research on traditional saunas, there aren’t as many studies that look specifically at infrared saunas:

· A small 10-person study found that people with chronic fatigue syndrome benefited from using an infrared sauna as part of an overall treatment.

· Another 10-person study found that infrared saunas helped decrease muscle soreness and increase recovery from strength-training sessions.

· According to one review, several studies have found that infrared light therapy saunas may help reduce blood pressure.

The lack of solid evidence and wide-spread studies about the possible benefits of infrared saunas leaves the consumer (you) to sort through the claims made by the companies who provide this service.

Similarly, there are no reports of negative effects so far, beyond the cautions about any sauna experience. These include the possibilities of overheating, dehydrating, and interference with medication, as well as the potential dangers for those who are pregnant, have heart disease, or are under the influence of drugs or alcohol, among others.

The good news: Even if your sweat session doesn’t do all of the things it claims to do, at least it still feels good. Plus, it contributes to your overall health and well-being by helping you relax, loosening up stiff or tight muscles, reducing joint pain, and giving you some much needed time to yourself.

How do you use an infrared sauna?

Many people will do infrared sauna treatments at a health club, spa, or doctor’s office, while others will purchase and build one in their home. If you decide to give an infrared sauna a try, it’s important to know that they don’t come with universal instructions.

There are guidelines you can follow, but ultimately, how you choose to use an infrared sauna is up to you. Here are some tips to get you started.

· Drink water. Make sure you’re hydrated before going into an infrared sauna. Drink a glass of water before your session. You can also bring water into the sauna, especially if you’re sensitive to higher heats.

· Choose the temperature. The average temperature for an infrared sauna ranges from 100˚F to 150˚F, with beginners starting out at the lower end and more experienced users at the higher end. If this is your first time, start with 100˚F. You may want to stay at this temperature for a few sessions. You can always increase the temperature each session until you reach 150˚F.

· Length of time. For first-time users, start with 10 to 15 minutes. You can add time each session until you reach the suggested time of 20 to 30 minutes. Saunas come with a timer, so make sure to set it. You don’t want to stay in there too long and risk becoming dehydrated.

· Clothing. How you dress is your choice. Some people will wear bathing suits, while others prefer to go in naked.

· What you can do while in the sauna. Relax, read, meditate, listen to music, or visit with friends. Just don’t go to sleep.

· After the session is over. When your session is done, it’s suggested that you take your time and let your body cool down. Once cooled down, feel free to take a shower or bath. Just make sure you are drinking plenty of water.

· Number of sessions per week. Most facilities that offer infrared sauna treatments recommend using the sauna three to four days per week. If you are healthy and tolerate the four days, you can use the sauna daily.

What should you know before you try an infrared sauna?

There are a few things you should know before indulging in your first session.

· Avoid using an infrared sauna if you’ve been drinking alcohol.

· If you feel ill or have a fever, it’s best to wait to use the sauna until you’re feeling better.

· Using an infrared sauna will cause you to sweat a lot, so you may feel lightheaded when you stand up. If this happens, make sure you get up slowly and sit down once you leave the sauna. Drink water immediately after finishing your session and wait for your body to cool down before doing anything else.

· In extreme cases, some people may experience overheating (heat stroke and heat exhaustion) or dehydration.

If you have any health conditions such as high blood pressure, heart problems, or are under medical care, get cleared by your doctor before your first session. Even though infrared saunas have been found to be fairly safe, you don’t want to take any chances when it comes to your health and safety.

How My Why Found Me

For as far back as I can remember, I’ve wanted to be a superhero. How cool would it be to have the power to self-heal, to run faster than a car, have super strength? I would pray to God at night, asking him to give me a super power, any super power. I just wanted to be able to save people. This wasn’t just a childhood fantasy. I continued to pray and hope that I would get my chance to make a difference in the world, but eventually in my late 20’s, I gave up. I came to accept that there was a plan for my life, and it wasn’t going to include the ability to lift a bus or stop a gunman with no fear of being shot.

Not long after I decided it was time to move on from my superhero aspirations, my uncle was diagnosed with diabetes, placed on dialysis, and could no longer work. He had always appeared so big and invincible, but with this diagnosis and new life, I could see the small dents in his armor. For a guy who was once dominate on the basketball court, he now faced challenges with stairs and sometimes walking. I looked at my family and then looked at myself. I worked out but by no means was I healthy. I stood 5’10” and weighed almost 230lbs. I needed to make a change.

I changed my diet and my workouts to reflect the life that I wanted to live. I gave up eating fast food, pop (coke), and energy drinks. I was no longer lifting to be big and strong, but to be light and athletic. My first goal was to get under 200lbs. and be able to move like I did as a collegiate athlete. My body responded quickly to the meal changes and my workouts. It didn’t take long before people started to ask me for help with their weight loss goals. I began to train people at my gym and the feeling became an addiction. Even though I was feeling great about helping others, I still hadn’t realized my potential. I continued to work out and eat properly, eventually getting my weight down to 176lbs. That was 2 years ago, and I haven’t been over 200lbs. since.

I moved to Dallas, Tx, with no job and still no hope of receiving my super hero abilities. I knew that I moved here for the opportunities, but I couldn’t have realized what I would stumble upon. I moved into my apartment and was notified that a gym was opening in my building. I had nothing but time, why not get my personal training certificate and do it. Still feeling a little lost in my new city, I began to pray again. I started asking God for my superpowers, and when I didn’t see the subtle signs, he answered me directly. Leaving no chance to misunderstand, he opened my eyes to the facts. He put me exactly where I needed to be, to be able to make a difference. I didn’t need to ask anymore.

I now have some private clients and coach group classes. My reach is far larger than I expected, but it’s exactly what I wanted. I have the opportunity to change people’s lives. When people ask me why I want to be a professional trainer, I always answer “I just want to help people.” In the moment that I had no direction, my “why” found me. I now know my purpose and I can’t wait to touch as many lives as possible. In the end, I couldn’t save my uncle from what he endures daily, but he saved me. Now I can use my “super powers” and save others. I am making a difference in the world. One day I hope that people will look at me and say, “because of you, I didn’t give up.”