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How to Exercise for Weight Loss?

August 10, 2018by Reena0

READ THE TRANSCRIPT BELOW THE BIO

Liliana Partida has been in the health and fitness industry for over 25 years. She began her career early in life with a focus in fitness and sports, and in the track and field category, won the 400 meter run California State Championship in 1978. These formative years contributed to her future academic and professional pursuits in the healthy lifestyle and fitness industries.

After graduating with a major in physical education and a minor in psychology at Yuba College, she developed and co-owned one of the most successful all women’s health clubs in San Rafael, California followed with a similar project in Los Angeles before pursuing international opportunities in fitness and health club developments. Certified by the Aerobics and Fitness Association of America, American Council on Exercise, and the Institute of Aerobic Research, she has been active in training development programs for fitness instructors throughout the United States. Lectures and guest speaking programs on nutrition and weight loss have been presented in the United States, Mexico, Spain, Switzerland, Indonesia, Singapore, and Malaysia. As Staff Nutritionist at Center For New Medicine, she presents on-going educational programs on Nutrition, Metabolic Syndrome, Weight Loss, Diabetes and Cancer.

With over 25 years of professional experience, continuing education, and advanced certifications, I have developed a total body, anti-aging, disease prevention, and optimal health program designed to empower participants to improve their overall immune system, health and appearance. Integrating leading research, advanced diagnostic technologies with science based nutritional guidelines; it is pleasure to share this body of work with individuals seeking a nutrition program that will contribute to a lifetime of good health.

Education and Certifications

Ms. Partida is certified in Nutritional Microscopy, Clinical Nutrition, Advanced Bio Energetic Testing, Kinesiology, and Destination Coaching and is continually involved with on-going research in nutrition and diagnostic technologies. She has also completed courses in weight loss resistance, detoxification, stress management, age management, functional blood chemistry, homeopathy, Reiki, tai chi, and meditation.

  • Graduated from Yuba College, California in 1973
  • Certified Aerobic and exercise specialist from Institute of Aerobic Research, Dallas, Texas
  • Certified Personal Trainer with ACE, the American Council on Exercise
  • Certified Kick-boxing Instructor AFAA, Aerobics and Fitness Association of America
  • Certified Nutritional Microscopist with Plan It Health, San Diego, California
  • Certified Nutritionist – Institute of Healing Arts, Encinitas, California
  • Certified Bio-Meridian and Advanced Bio-Energetic Specialist, Biomeridian International, Utah
  • Certified Meditation and Stress Management – Brahma Kumars Association, Seal Beach, California
  • Destination Coaching, Telos Center, Yorba Linda, California

TRANSCRIPT:

This is auto-generated and may have mistakes. Please listen to the interview for accuracy.

[00:01] REENA JADHAV: Hi everyone it’s Reena Jadhav with the live longer podcast and health bootcamps and here we have Liliana Partida. Hey Liliana.

[00:07] LILIANA PARTIDA: Hi Reena.

[00:09] REENA JADHAV: And you’re going to tell us today about the importance of exercising for the weight loss bootcamp you are about to start. Tell us a little bit about that.

[00:16] LILIANA PARTIDA: Okay well now one of the things that I always want to be really clear is the diet alone is not going to give you the vitality and or the health and body that you would like to achieve. So it’s really important for us to understand that exercise is just like brushing your teeth you wouldn’t skip brushing your teeth but yet this exercise is so optional if we can find time to fit it in. And so we really kind of want to look at it as something that we just do on a daily basis even if really Reena it’s fifteen minutes a day to activate our lymphatic system. Because during any kind of a weight loss protocol what’s inside fat cells is not only the fats but there are toxins in there and by stimulating our lymphatic system to exercise it supports eliminating these toxins to our sweat which is very important. And so the type of exercise is going to be very important and of course, we have all different levels in regards to what the capacity is and so one of the goals is its to honor your body and to really kind of state yourself what is it that I like to do. And some of you out there might say I hate exercise there’s nothing I like to do and I feel it gets in nature right. Do your walking, do your hiking because I don’t know anybody who doesn’t like connecting with nature and of course that makes a little bit more difficult because oftentimes that’s going to be during the weekends rather than on a day to day basis. So again let’s talk a little bit about what type of those exercises may be best for the short period of time that people might have for a longer period of time that they may be indulged a little bit more.

[01:59] REENA JADHAV: And Liliana what are the types of exercises that we’re going to send them on a daily basis.

[02:03] LILIANA PARTIDA: Well one thing that’s really important is the large muscle groups which are your quadriceps, your arm string and your glut because these are large muscle groups that impact your metabolism the more muscle the more calories you burn effectively even while you sleep. And so weight training is really important in fact the older we get the less testosterone we have and so of those of you I mean I’m 60 years old and I can tell when I was forty in regards to this the integrity of the muscle. And so what we want to say…

02:40] REENA JADHAV: Liliana you’re 60 years old?

[02:42] LILIANA PARTIDA: I am 60 yeah.

[02:44] REENA JADHAV: Oh, my goodness you look amazing.

[02:48] LILIANA PARTIDA: Well you know Reena I practice what I preach right so hopefully this will get people motivated to realize that they don’t have to have a menopausal food just because they go through menopause or they don’t have to have that grapy skin because they’ve lost all their testosterone. Because you can get human growth hormone and you can get low testosterone when you do high-intensity exercise or weight training and so yeah it’s pretty awesome when you kind of think about. Exercise is something that we think it’s an option but if you start to think about it as just twenty minutes of something that I do want to daily basis just start getting the endorsement, it will make you get up and want to do it rather than it being a chore. And so one of the first things I say that you haven’t engaged in any exercise program get some tennis shoes and start walking now walking is going to be a low impact exercise which means that after about let’s just say ten days your body’s going to adapt. And you really aren’t going to progress in regards of the muscle integrity and so you’re going to want to start from a flat terrain to doing hill walking up and down hills so that you start to create a little bit more workload on your muscles. Now again some of my favorite exercises to do and we’ve done videos on them is the exerzer because that is directly exercised movements that are focusing on your quadriceps, your blues, and your arm strings. And so again not everybody has those types of machines available to you right now and so again I would say that we are using the large muscle groups think of squats, think of lunges, think of step ups. And in the video that we that I put together I’m giving you an example of how to do that so if you think to yourself three sets of everything three sets of lunges and then maybe I do a planks like it supports the abdominal area and then I do three sets of squats and then I go back to a plank and then I do three sets of the squat kicks and then go back to a plank. Well by the time you know you’ve got a good fifteen minutes down or twenty minutes down and you’re just at home you don’t need equipment, you don’t need to join a gym you can just do it on your own. So going for a walk, adding some of those large muscle group movement is very important the more you impact the muscles not only for the metabolism but it holds you in tight like a brutal. Yes, so again you’re going to lose a lot more body fat when you have a lot when you have more muscle. So again as I tell everyone start and where you’re at but you want to increase because walking and aerobic exercise even purely burning calories for forty-five minutes longer after you exercise and when you do weight training you burn hours more effectively for six hours. So I really like weight training and again if you don’t go to a gym you can do your squats, your lunges and things of that nature to put a load at a little bit of a hand weights in the video I’ve got some hand weights that you can use as well so you can incorporate those in. Now I’m I’d like to talk a little bit about hits training and that’s high-intensity training. So again I would not suggest this for you if you are a beginner because it’s going to tax the cardiovascular system too much and you might get a little light headed and blood pressure might drop and you might say oh this is terrible, I don’t want to do this again. And we want to have a really positive experience and so again it can be just as simple as walking and then running and then walking and then running and in the beginning, hits training is going all out or let’s just say thirty seconds and then walking for maybe a minute and then back and forth. So again take it at your own speed and if you’re a runner then you would jog and then you would run as fast as you can like on a track or something so that you aren’t on an even terrain or it does not impact your shins because you’re running on cement. So I would say if they can go to a place where they can have grass to run on it would probably be a better; if you’ve got any issues with as we get older I mean myself I was an athlete all my life and I still can do so many things but my lower back and I can’t handle the impact of running basically four hundred meter track athlete. And so again I had turned to low impact but a high-intensity movement to maintain the integrity of my muscles and again to keep my youthful tension in my muscles and also my skin. So I love hits training so I do the rebounder and that’s going to be a very low impact to the skeletal system if anybody has issues that are awesome. Now a lot of people think of the rebounder because it looks like a trampoline to jump up and down. I hear patients say to me oh I got the rebound a bit it kind of hurt my body, my back a little bit when I was jumping up and down. And I said, “Well you are not supposed to jump on it as a regular trampoline and it’s small and it’s harder and you are just supposed to bend your knees and just slightly pop up and down and then, of course, the more advanced you can get the more movements that we can have.” But really you keep your feet on to the trampoline knees bend and you are pressing into the trampoline rather than pressing up. I guarantee you that you will start to pump the lymph system, the cardiac and your heart rate will go up to a lot of times I will go on the rebounding. I will step up on the rebounders and I will do my squats and my lunges and then I will go back to the rebounder like go back and forth like you did with a little bit of hit training that as well. Or if I have the exerciser I can go back and forth from the rebounder to the exerciser which is awesome too but I would say weight training by far is going to be your greatest impact. I mean Reena we are losing after the age of 35, 3% of our muscle tone every year after the age of 35 and then when you go into menopause you don’t have the testosterone. This is why we see a huge change in the texture of our skin and the integrity of our muscles and so again, I don’t know about everyone out there but I know all women really want to maintain their shape as much as possible because you want to feel sexy right. And so sexy is having nice curves but tight curves not with thinner a little bit on this lumpy bumpy cellulite and we are going to get rid of that.

[09:14] REENA JADHAV: Thank you for clarifying. I have a rebounder and I thought you had to jump up and down. I actually jump up and down I’m going to try the pumping action instead starting tomorrow. So thank you for clarifying that for us so for the rest of you Liliana is going to be with us answering and clarifying and helping us get our exercise on during the weight loss bootcamp. So I hope you are going to join and if you are already part of the bootcamp and watching this video let us know if you have any questions at all. Tell us how it is going and make sure you work out every day. Liliana before we wrap up, how many minutes minimum do you want everyone working out during the 14 days.

[09:51] LILIANA PARTIDA: Okay so what I’d like is if you could start out if you have never exercised start out with a minimum of 20 minutes but our goal would be a minimum of 30 minutes would be minimum. If we can do that and again you don’t have to do it all at one go. You have 15 minutes to go for a walk at lunchtime, take advantage to take the stairs, and walk to your car. Get your steps as much as you possibly can so again sometimes and always plan for the unexpected like oh gosh I didn’t think to do my exercise today what can I do. And so again you just say how many minutes do I have well alright about 15 minutes to do some squats, some lunges, some planks oops up I go. So you maintain that habitual pattern that gives us the endorphin that makes us want to do it a bit more often so if we could exercise a minimum of 20 to 30 minutes a day it would be awesome and then really honestly an hour maximum. I don’t think anybody needs to go further than an hour and that’s why we are doing some really good weight training along with a little bit of cardiovascular. I like cardiovascular exercise because it really supports removing the carbon dioxide, increases oxygen consumption, decreases blood pressure so all of it has its benefits. It is just with cardiovascular exercise like I should say the treadmill, it’s kind of like you can walk and talk you are adapting so you are really not going to create any debit any oxygen debit or any kind of overload to force your body to use fat for fuel while you are sleeping to repair. So understand that the higher intensity that you do the more testosterone you produce and the more human growth hormone you produce to keep you younger longer. And so I would like to see people do weight strains 2 or 3 times a week and then in between that whether they walk or they do the bicycle I love the bicycle especially spin bikes. A lot of gyms just have them out on their main floor and because you can do hit training really easy. You can stand up on them and go…go…go and then turn it down and then go really super-fast so I would say weight train 2 or 3 times a week and then the other days cardiovascular, yoga. I love yoga and it really will keep your posture, your chest open, your lower back, your breathing. It is just awesome so if we can do 2 days of some sort of stretching and yoga, 3 days of weight training and then the other days when we do cardiovascular, I think we are going to be on a winning streak.

[12:18] REENA JADHAV: Fantastic. Thank you so much, Liliana, and for the rest of you, we are going to see you on the weight loss bootcamp.

 

 

KEY LINKS:

WEBSITE: www.lilianapartida.com

SOCIAL MEDIA:

www.facebook.com/LilianaPartidaCN
www.youtube.com/channel/UCT1qxEnwo_QWOIXqfltGOEA/videos
www.instagram.com/lilianapartidanutrition

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