Many of you have given up on weight loss, more than once. I’ve been there and it feels like you are at wits end. You don’t know what to do. You’ve tried it all. Now you believe it’s impossible to lose weight.
At the end of the day, it’s not that bad, YOU can lose weight with a little guidance and faith in yourself.
First of all, relax. There is no fast, quick way to weight loss.
Realizing this means any small change will take effect over time.
Time is on your side.
If we look at people who have been successful at weight loss and maintaining that loss, a couple of things are very apparent.
These two factors are present in the lives of most of them:
1. They do some form of aerobic/anaerobic exercise 5 to 7 days per week. It’s as simple as taking a walk each evening. Do it minimally 5 times a week for 30 to 45 minutes at a time.
2. They have developed more healthy eating habits. Healthy eating habits are also very important. More fruit or vegetables instead of candy, cake and pie on 5 days out of 7 make a huge difference.
I’ve had many clients tell me that their daily exercise puts them a “healthy” frame of mind and helps them to make better food choices. Bottom line, when you are exercising consistently, your eating habits should get better.
I firmly believe that a major factor in most peoples frustration with weight loss is that they haven’t been told the truth about exercise.
You see, twenty minutes, three days per week isn’t going to cut it for weight loss, at least not for some people. If you’re serious about weight loss, then you have to get serious about exercise.
Having over 20 years of experience working with wrestler’s, their meal planning, and their weight loss, I’ve learned a few things about training. That said, anyone that is concerned with reducing their body-fat and dropping some pounds on the scale, you’ll want to do 3 different things..
1. Anaerobic Workouts (Top choices: strength training and interval training)
2. Aerobic Workouts (riding a bike, running/walking 1-3 miles)
3. Eat before and after training (make sure you have at least 25 grams protein at both of these meals.
To simplify this at the most basic level, try focusing your training on getting STRONGER and FASTER. You’ll do both of these by adding the top 3 items listed above to your DAILY life.
Do at least 2 days of strength training per week. Strength training that includes bigger compound movements such as Squats and Dead-lifts. Afterwards on the very same day, add in 10 – 20 minutes of interval training. Even doing both, you can complete this style of training in less than 45 minutes.
On the flip side, you’ll want to do some form of aerobic training at least 2-3x per week on the opposite days your strength training. These workouts might take an hour or more to complete. Walking, jogging 2-3 miles isn’t going to be easy at first. But eventually, you might be adding a few body-weight exercises on these days as well. Trust me, I program workouts 6 days a week for over 200 different clients, once you start getting in shape, you’ll want to do MORE and the beauty of it is, you can. Just make sure you’re eating enough.
That’s right, by under eating, even while training 4-5x per week, you can slow down your progress. It’s practically guaranteed. You need to eat to lose weight, just not always what you want 😉
Now, put on your walking shoes and start doing something… As mentioned, eventually, you’ll want to add strength training to your schedule at least 2-3x per week. It will help dramatically speed up your progress and in the end, give your body incredible shape.
If you would like more help with actual workouts, exercises, and/or meal planning, Don’t hesitate to call 330.737.1799.
… Next up: 7 Day Detox, do these actually work?