Lose Weight Trainers

Husband-and-wife celebrity trainers, Chris and Heidi Powell, give new meaning to the term power couple. The dynamic duo makes writing books, hosting TV shows, creating workout apps and raising four kids — all while staying ridiculously fit — look like child's play. The couple are probably best known as the former hosts of ABC's Extreme Weight Loss, where they coached and coaxed dozens of contestants to reach and maintain unimaginable weight-loss goals. Now, they've translated their life-changing weight-loss regimen from show into a new iPhone and Android app they've aptly named Transform.

We met up with Chris and Heidi at studio in New York City to pick their brains about the things they wish their clients — both virtual and in-person — knew about how to lose weight and keep it off. And here's the thing: Yes, they've made their bones (and killer abs) in the gym, but some of their best get-fit advice is all about what you need to do before you even lace up your sneakers. Here are five things they want you to know about how to shed those extra pounds — for good.

Before you roll your eyes and say, tell me something I don't know, consider this: One in 10 medical consultations for tiredness and fatigue can be attributed to dehydration. If you're dragging at 7:00 am, how are you going to get up and get your butt to the gym? What's worse, Chris Powell says, is the mechanism in our brain that signals thirst is often mistaken for hunger, which certainly isn't going to help you win the battle of the bulge. If you have trouble drinking enough water, Powell points to his 10 Gulp Rule as a surefire way to keep thirst (and cravings) at bay. Every time a a water bottle touches your lips, drink 10 gulps before putting it down and you'll be well-hydrated all day long.

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If you've read anything about health in the last five years, it has been this: You can't out-exercise a bad diet. And there a couple of reasons for that. One, exercise — not even an hour of SoulCycle — can compensate for a diet that's fueled by a nightly dose of Mexican food and margaritas. After all, those 528 calories you burned on the bike are quickly eradicated after two frozen margaritas, which clock in at 760 calories. And here's that second reason: When we exercise, we tend to use food-based rewards to treat ourselves for a job well-done.

It doesn't matter how many crunches you do; if you're not eating right, you're never going to see those abs, says Heidi Powell. Of course, that doesn't mean you should scrap that exercise routine for a restrictive low-calorie diet. You just need to pay attention to what's fueling you — and your workouts. Experts recommend eating a well-balanced diet that features plenty of fruits and vegetables, whole-grains, and lean meats and dairy. Nutrition drives weight loss and nutrition drives muscle gain, says Heidi Powell.

For many of us, going on a diet or recommitting to workout goals is an aspirational, rather than realistic moment. That Monday start date rolls around and we've instantly transformed into morning people, ready to down a gallon of water, blend up a protein shake and hit the gym before work. But, for most of us, that moment is short lived. The biggest mistake that people make is that they take on way too much too soon. If you shrink down those lofty goals into just one smaller commitment at a time, you'll have much greater success, explains Chris Powell. So, try drinking more water one week, and then working in the better breakfast the following week. And there's a bigger payoff than just a lower number on the scale. A new study from Harvard found that making micro-changes to your diet significantly reduces the risk of early death. Those small changes are the baby steps to lifelong change, says Powell.

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Having trained hundreds of people who have gone on to lasting weight-loss success, Chris and Heidi Powell have two words of advice when it comes to the scale: stay off. At least every day, that is. Heidi Powell recommends weighing yourself once a week — and keeping it consistent. That means, weighing yourself on the same day, at the same time, and in the same clothes — every time — for steady results. Why just once a week? Heidi Powell explains that we lose weight in a saw-tooth pattern: one day we're up a couple of pounds and the next day we're down, which can be discouraging when you're focused on results. Science tells us which day you weigh in matters, too. A study found that we weigh more on weekends and less on weekdays so you may find that early or mid-week works best. Weighing in once a week is going to keep you out of your head and keep your mind in the game where it belongs, says Powell.

If you're not resistance training while you're going all-out on your cardio routine, you're losing muscle, says Chris Powell. And the more muscle mass we have in our bodies translates to more calories burned, even when we're not exercising. If you're just doing cardio, you can lose about one pound of muscle for every four pounds of fat, which means you're basically losing your metabolism, Powell warns. To maintain your muscle, incorporate two or three days of strength training — think: weight lifting, squats, lunges, etc. — into your weekly mix. Chris Powell calls strength training and cardio the one-two punch for ultimate weight loss.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.Exercising at a constant rate simply doesn’t produce the same results as interval training. Many people work out for an hour or more every day, several days a week, with little to show for it.

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While interval training has been around for a while, it has recently received a lot of attention for its ability to increase fat loss.

Do you want to better understand what interval training is, why it works, and how you can incorporate it into your favorite exercise routine? To learn more, keep reading and contact Fitness Matters in Westerville, Pickerington, Grandview and Worthington today so we can schedule an appointment for you!

Interval training is also known as HIIT (High-Intensity Interval Training). This type of training requires you to perform short bursts of intense exercise followed by short rest periods.

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By alternating between intense bursts of activity and more moderate activity, you can keep your heart rate elevated while increasing your need for oxygen.

A basic interval routine might consist of 2 or 3 minutes of moderate walking followed by 30 to 60 seconds of running or sprinting.

Interval training is also effective because it only takes 20 or 30 minutes per workout, is appropriate for all fitness levels, and can be done almost anywhere.

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Swimming workouts may be easier to divide into laps rather than timing your intense portions of the workout. For example, you could swim a 25-meter freestyle as quickly as possible, followed by a leisurely 25-meter backstroke.

Swimming is an excellent way to get a good workout while putting little strain on your bones, joints, and tendons. Incorporating physical therapy into your exercises can help you improve your muscle strength and flexibility while also promoting healing.

Before you begin, make sure the resistance on the bike is high enough to keep your legs from spinning out of control during the intense phase of the workout.

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Begin your workout with a 5 minute moderate-paced warm-up. Then, do 30 seconds of hard pedaling followed by 30 seconds of easy pedaling.

This should be done four or five times. Then, for each rep, increase the intensity to 1 minute, followed by 1 minute of easy pedaling.

The most basic jump rope interval workout is to simply select a number of reps. You could jump 100 times and then take a one-minute break.

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Continue until you reach 1, 000. Timed reps are another option. Jump as many times as you can in 30 seconds, then rest for 60 seconds. A fairly intense workout could be completed in as little as 20 minutes.

Finally, consider using sliding scale intervals. This would include reps of 300, 200, 100, and 50. You would rest for 60 to 90 seconds between each set.

Interval training is great because you can make it as easy or difficult as your fitness level allows. Interval training can be as simple as walking for 2 minutes and then running for 1 minute.

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Your total workout time would be 20 to 30 minutes. A more difficult interval routine would be to jog slowly for 2 minutes and then run for 4 minutes. For a 30-minute workout, you could complete five cycles.

It will most likely benefit you if you have a painful or uncomfortable condition. In fact, according to a National Institutes