Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it. You can do it but be prepared… it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals.
Usually, by the time you get to that point, if you’d have stuck with it, something positive was just days away.. Now you’re stuck “STARTING OVER!” Trust me, I’ve see it more than you.
Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.
1) Anaerobic Exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to throw some weights around in order to create stronger, bigger muscles that will burn more calories. Now although aerobic exercises such as running, cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine that can push more, pull more, squat more, move faster, jump higher all of which will ensure you success with your weight loss goals. IT WORKS. BE ATHLETIC and GET YOUR YOUTH BACK.
2) Warm-up and Cool Down
Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can potentially set your weight loss goals back by weeks and lead to a loss of stimulation.
You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan. If faced with an injury, please take care of it. Whether it’s ice, heat, non-weight bearing or something that needs a doctor’s attention, take the time and recover…
It helps tremendously if you have #3 dialed in. If not, use the time off recovering as the perfect time to focus on what you’re eating. SEE #3
3) Diet, Diet, Diet
This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet or exercise. Not a fan of the “D” word… just hear me out.. These two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions (or 3 meals + 2 snacks). The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.
At TS, you get as much if not more attention to detail with your nutrition. It’s part of your training. In the end, the sooner you create a habit that includes resistance training, conditioning and eating the right foods at the right times, your body will change pretty fast.
4) Plan Workouts
The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal training routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.
5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv or the ones that promise a BMW or the ones that want you to purchase 3 months worth of toilet paper! I am talking about essential fatty acids, amino acids, whey protein… These supplements are border line necessities that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals. I don’t promote any specific supplements so to speak. I’ve witnessed a TS Gal successfully lose 100 lbs of scale weight in less than 6 months without taking any supplements at all… yet I also seen others speed up their results by adding the bare minimum supplements (omega 3’s, bcaa’s and whey protein powder) in between their daily food choices.. I can speak from experience on this note. I use all three of these borderline necessities.
**Flax seed is really close to be added to the bare minimum list as well.
6) Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scale go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected. #IT WORKS. At the same time, one meal will not wreck your LONG TERM goals. Get back on track with the next SNACK.. (make sure it’s high in protein 😉
7) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner. Accountability is the key and being 100% Honest with yourself. One week isn’t long enough to hit your “LONG TERM” goal. Neither is 3 weeks.
Getting in shape in terms of reducing body fat, increasing your strength and carving up lean muscle is done all year round in the gym and in the kitchen. Eating vege’s, lean meat, fruit, nuts, seeds, etc. should be something you look forward to doing instead of the feeling of punishment and restrictions. Focus on eating foods that spoil in a week (meat, fruit, vege’s) not the food that can spend 3 weeks in your cupboard and still crunch. You’ll feel much better and you’re body will take shape much faster.