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Janet Ashforth first studied to become a personal fitness trainer for Gold's Gym in 1997 and currently owns her own fitness company. The American Council on Exercise promotes strength training as a key component to fat loss. The American Heart Association recommends 150 minutes of moderate-intensity cardiovascular activity per week for adults -- minimum. Even healthy, nutritional foods can cause weight gain if you eat more calories than you burn. She uses fitness training, yoga, meditation, nutritional guidance and massage to guide her clients to health and wellness. When you lose weight, fat comes off your whole body, and your body shrinks to a smaller size.

Modern life allows you access to cheap, high-calorie foods that are easy to get and hard to resist. She has held certifications from the American Council on Exercise and American College of Sports Medicine, and is a licensed massage therapist.
If you tend to carry weight on your hips, you will need to reduce your body fat percentage to a level that gets the results you desire. Strength training also increases your muscle mass; this process burns a significant amount of calories as well. Make 90 percent of your diet fresh fruits and vegetables, lean proteins, whole grains and nuts. Be patient with yourself and realize that the changes you desire take time, as do forming new habits. The most effective way to do this is to combine strength training and cardio with a healthy eating plan.

Adding muscle to your body increases your metabolism, which means you burn more calories 24 hours per day than you did before.
Participate in moderate- to high-intensity strength-training workouts three to four times per week for a minimum of 30 minutes.
If you consistently exercise and eat properly, you may see significant weight loss off your hips in as little as 12 weeks.

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