Losing weight is never easy. But with dedication and planning, achieving your fitness goals is possible. Jeff Fink and Beth Scanlan, co-owners of Bayshore Fit, have more than 20 years of fitness experience, training men and women of all ages and fitness levels. They weigh in — no pun intended — on habits that really make a difference in a weight loss journey.  

Consistency + Intensity

“As a rule, you want to get cardio in three to five days a week, And you want to get your weight training or strength training is twice a week,” says Beth. “Those are minimal. So the bad news is that those are minimal to maintain.”

One of the most common mistakes Beth sees is people putting in long hours at the gym but not pushing themselves hard enough. With her clients, she helps them determine their goal heart rate — but you can also use common sense. If you’re sweating, your face is flushed, you’re out of breath, you’re on the right track. Keep it up for a minimum of 20 minutes, she says.

Small Changes Add Up

There isn’t a “magic” number of how many times to go to the gym to lose weight, but as no surprise, the more sessions you can squeeze in a week, the better.

“Throwing in another day — think of the cumulative effects of that,” says Jeff. “An extra day can be an extra 45 minutes a week, but then it’s an extra hour and a half, in two weeks, then it’s three hours a month.”

Although it may seem minor at the time, those extra calories burned can really add up to helping you shed unwanted weight. Even if your workout is only 30 minutes, it’s better than nothing. In fact, short, intense workouts can accelerate fat loss. But again, the keyword: intense!

Do What You Love

When clients ask Jeff what the best cardio exercise is for weight loss, he always has the same answer. It’s what you enjoy doing.

“I’ve always thought to push people to what do you like, what do you enjoy doing?” he says. “And I feel like, they’ll try to excel at something they enjoy doing versus twisting their arm to get on some piece of equipment.”

So good news; if you hate running, then don’t do it! There are endless options — biking, walking, elliptical, Stairmaster, jump rope — you name it.

Strength Training Is Your Friend

Some may think that doing lots of cardio is the best way to lose weight. However, strength training is what gives you that defined, lean look that makes you look truly “fit.” And beyond the looks, increasing your muscle mass helps rev up your me metabolism and keep the weight off.

“Say I’m 160 pounds and 10% body fat, and there’s somebody that’s 150 pounds, but they’re 25% body fat. Well, on day one, I have more muscle, my metabolism is going to work better, it’s going to work more efficiently, I am going to burn fat more efficiently and faster than somebody is the same height, the same weight as me but with more body fat,” Jeff explains.

Jeff and Beth’s expertise, top of the line equipment, and awesome trainers make Bayshore Fit the best gym experience in South Tampa. If you have any questions or would like to schedule a one-on-one session with one of our trainers, contact us today! You have nothing to lose, except the weight.