Friday, 10 May 2013
Stop the crazy work outs!
Hello everyone this is Dr. Kenny and I am pleading with you to please stop the insanity and stop injuring yourself with these crazy high intensity workouts that promise you a tremendous amount of weight loss and Beach body in 30 days or less. Now I am telling you that it is possible to lose a significant amount of weight in 30 days but I am also telling you that you do not have to kill yourself in order to lose the weight. It is possible to lose weight safely and sensibly without hurting yourself and that's what our program is about.
The reason I am writing this article is because each and every day when I am working with our weight loss patients and I am customizing a simple and easy diet and exercise program for them more often than not they tell me that they had injured themselves either while exercising with a DVD program that they bought after seeing an infomercial on television or working with an inexperienced trainer who had the best intentions but pushed them to the extreme and they hurt themselves.
In order to lose weight:
- You do not have to exercise like an insane person performing super high intensity exercises each and every day.
- You do not have to run 10 miles each and every day.
- You do not have to starve yourself.
- You do not have to have an expensive gym membership.
- You do not have to spend a fortune on personal trainers.
- You do know have to have fancy expensive exercise equipment.
- You do not have to spend money on the latest and greatest exercise DVDs.
- You do not have to push yourself to the point where you actually cause yourself harm by injuring yourself.
- You do not have to spend a fortune on weight loss supplements and fat burners and all that other stuff that you see promoted on television and sold online and in stores that are in our local malls.
It's sad, but people come into our medical weight loss center and tell me all of the wonderful supplements that they are taking and the advice that they are getting from the salespeople working at the nutritional supplement stores. The problem is that they are spending quite a bit of money at the stores in the hopes of buying a product that will help them lose weight but the sad fact is that are still overweight.
Their body is still over weight but their pockets are much lighter.
Their pockets are much later because they are spending money on inferior nutritional supplements.
Sadly, the nutritional company can sell a product that only contains a 1 to 3 percent of the nutritional product that is on the label of the bottle and the rest of the you are taking can be just filler products.
Just because I am curious I ask them what type of graduate degree does the person selling this product have. Most of the time I am told that the person that sold them the nutritional supplement and gave them all this fantastic advice is a high school or college kid and that they had a tremendous physique.
Well, I have nothing against high school or college kids because I have children that are in high school and in college. But let me tell you when you are in high school and in college your body's hormones are at their peak. And this means that during those high school and college years you can almost eat anything and just do a little bit of exercise and still have a great body.
Sadly as we get older it gets a bit more difficult to eat whatever we want and still have a tremendous Beach body physique. At the age of 49 my body doesn't recover from the crazy exercise routines that I did when I was a much younger man.
Past the age of 30 our body's chemistry and hormonal levels decrease. This means that we do not heal as quickly as we did when we were in our teens and 20s. So this means when you do all of those crazy super high intensity exercises you are just going to hurt herself if you are over 30 years old.
But I am happy to tell you that you can still lose weight and be in great shape if you just exercise and eat smart.
In our medical weight loss center we help people that have to lose hundreds of pounds as well as people that only have to lose 30 to 50 pounds.
So it's just common sense, at least to me, that a person who has 100 pounds to lose is not going to do the same exercise program as a person that has to lose 50 pounds.
The fact is that the majority of our patients start with just a simple walking program and they lose a tremendous amount of weight and they don't hurt themselves.
So please if you are thinking of spending money on one of those crazy exercise DVDs, don't!
If you need help losing weight it is always best to work with a licensed healthcare professional.
If you need help losing weight just call us and we will be glad to assist you. Call 215-821-7336
Whether you need to lose 50 pounds or 250 pounds we can help you.
We can help you achieve your weight loss goals without starving yourself and without injuring yourself.
If you have any questions just call us at 215-821-7336 and I will be happy to answer some of your questions.
So if you are ready to lose weight, get healthy and do it the smart way and without injuring yourself call us at 215-821-7336.
We have convenient office locations in Philadelphia and Bucks County, PA.
But we have one phone number for both locations 215-821-7336.
Our Philadelphia office is located at:
7439 Frankford Ave., Philadelphia, PA 19136.
Our Bucks County office is located at:
1200 Bustleton Pike, Suite 9, Feasterville, PA 19053
Thursday, 18 April 2013
Here is the Nutritional breakdown for the 1600 calorie weight loss diet.
2 oz. Protein
1 teaspoon Fat (or use at another meal)
6 oz Protein
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon fat
6 oz Protein
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon fat
Thursday, 18 April 2013
When time is short try Burst Training. But Do Not Try This Routine Unless A Doctor Has Approved It for You.
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:
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.
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
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
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.
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.
Back Row / Pull