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5 Things You MUST Do To Lose Weight!

STEP One: You MUST be ready to make a lifestyle change.

There are no quick fixes or 90 day programs that are long term solutions. Last year, I shared an idea that Coach Mike Boyle used that compared the similarities between farming and exercise. I think it’s appropriate here. As there are no immediate results in farming, there are no immediate visual results from exercising, although I guarantee you will start to feel better immediately! Think of it this way; the ground must be worked and the seeds planted. Then fertilizer (nutrition) and water must be applied regularly. Like fertilizer in farming, too little or too much food can be a detriment to the exerciser. (See step Two) Only the correct amounts will reward you with proper growth. The same goes for exercising; under or over exercising will cause problems too.

As you wait for your crops to grow, you feel the same frustrations as that of the new exerciser. When will I see results? How come nothing is happening? The key is not to quit! Have faith in the process. Continue to work the ground and fertilize properly, add water and be patient. All of a sudden, much like the first blades of grass poking through the ground, you begin to see success and experience positive feedback as your clothes begin to fit differently.

You reap what you sow; an exercise program must be approached over a period of weeks, months and years…not days. Again, there no quick fixes! The key is to start slowly and progress bi-weekly to a level that pushes your body 10%. Every second week you increase the intensity (# of sets, reps, weight or time) by 10%, and so on. This is a logical and manageable way to incorporate exercise so it becomes part of your daily routine, much like brushing your teeth.

Rule #1: Reduce the total amount of calories you intake and spread them throughout the day. (Some people may need to add calories to their diet too!)
Rule #2: Eat smaller, more frequent meals every 3 to 4 hours (it’s proven that this works! This includes eating breakfast, the most important meal of the day)
Rule #3: Cut out all the C.R.A.P. in your nutrition:
“C” is for caffeine, cola and corn
“R” is for refined food (white flour) and white rice
“A” is for additives and ALCOHOL
“P” is for processed and pasteurized dairy
Rule #4: Balance the ratio of protein, carbohydrates and fats. (Generally, a good ratio is 40(p) – 30(c) – 30(f). With this, use more vegetables and fruits as your carbs and stay away from the aforementioned as well as breads and pastas.)
Rule #5: Drink more water
These rules are maintainable – diets are not. Also remember to add a cheat day (one day, not some here and there). This gives you something to look forward to as well as a reward for your discipline the other 6 days of the week!

STEP Three: You MUST weight train.

2 – 3 times per week for at least 20 -30 minutes. Research shows that resistance training is more effective at burning fat than traditional cardiovascular training. Studies also show that the body requires more energy (calories) to recover from a bout of resistance training and fat is its preferred choice. Resistance training will also help you tone up your muscles causing a permanent increase in your metabolism. Use the same 10% rule mentioned above. You can do this by increasing one of the following: the # of sets, reps, or weights.

STEP Four: You MUST do cardiovascular training.

2 – 3 times per week for at least 20 – 30 minutes. If you do resistance training and cardio training on the same day, ALWAYS do resistance training first (after a 5-10 min warm-up) then finish with cardiovascular training. The body will burn more fat using this method! Remember the 10% rule with cardio too. You can also try using a more intense style of training call High Intensity Interval Training (HIIT). You can do this by alternating between periods of high intensity followed by low intensity speeds. (Usually at a 2 or 3:1 rest to work ratio) Example: run for 30 seconds and rest for 60 to 90 seconds. Alternating back and forth for 20 – 30 minutes. See if you feel a difference trying this!

STEP Five: You MUST let your body recover.

Both physically and emotionally; Stress is a killer! The ill effects of stress are proven. Make it part of your routine to unplug and shut down daily from work. Use exercise as a release or spend more time with your family exercising. Being active with your family will create valuable bonding time and will also teach your children great habits. Better nutrition is also a major contributor in helping the body recover. Sleep is also a huge component in recovery. The recommend amount is 7 to 8 hours per night. Yeah, I know everyone is rolling their eyes on that one, but if you establish better routines it may make it easier to get to sleep earlier.

I truly hope you find these MUST’S helpful. Sure, they may seem unrealistic but what is the alternative? Being 15 to 20 pounds overweight is NOT okay and can have serious health risks associated with it. Childhood diabetes and Adult onset diabetes are becoming the most prevalent diseases currently plaguing our society. However, it is probably one of the easiest to prevent. Trust me, once you’ve committed to making a change, it becomes routine.

The KEY is NOT TO QUIT! REMEMBER THERE ARE NO QUICK FIXES! Give this a try and I promise you will notice a difference.

Most importantly, to change your eating habits you need to start by getting in touch with yourself and your relationship with food. If you establish WHY you have difficulties maintaining healthy eating habits (stress, pleasure etc..) it will make it easier to change them.

Also, you can’t make up for bad nutrition with exercise! Stop the silly diets and start with the basics:

Rule #1: Reduce the total amount of calories you intake and spread them throughout the day. (Some people may need to add calories to their diet too!)
Rule #2: Eat smaller, more frequent meals every 3 to 4 hours (it’s proven that this works! This includes eating breakfast, the most important meal of the day)
Rule #3: Cut out all the C.R.A.P. in your nutrition:

  • “C” is for caffeine, cola and corn

  • “R” is for refined food (white flour) and white rice

  • “A” is for additives and ALCOHOL

  • “P” is for processed and pasteurized dairy

Rule #4: Balance the ratio of protein, carbohydrates and fats. (Generally, a good ratio is 40(p) – 30(c) – 30(f). With this, use more vegetables and fruits as your carbs and stay away from the aforementioned as well as breads and pastas.)
Rule #5: Drink more water
These rules are maintainable – diets are not. Also remember to add a cheat day (one day, not some here and there). This gives you something to look forward to as well as a reward for your discipline the other 6 days of the week!

STEP Three: You MUST weight train.

2 – 3 times per week for at least 20 -30 minutes. Research shows that resistance training is more effective at burning fat than traditional cardiovascular training. Studies also show that the body requires more energy (calories) to recover from a bout of resistance training and fat is its preferred choice. Resistance training will also help you tone up your muscles causing a permanent increase in your metabolism. Use the same 10% rule mentioned above. You can do this by increasing one of the following: the # of sets, reps, or weights.

STEP Four: You MUST do cardiovascular training.

2 – 3 times per week for at least 20 – 30 minutes. If you do resistance training and cardio training on the same day, ALWAYS do resistance training first (after a 5-10 min warm-up) then finish with cardiovascular training. The body will burn more fat using this method! Remember the 10% rule with cardio too. You can also try using a more intense style of training call High Intensity Interval Training (HIIT). You can do this by alternating between periods of high intensity followed by low intensity speeds. (Usually at a 2 or 3:1 rest to work ratio) Example: run for 30 seconds and rest for 60 to 90 seconds. Alternating back and forth for 20 – 30 minutes. See if you feel a difference trying this!

STEP Five: You MUST let your body recover.

Both physically and emotionally; Stress is a killer! The ill effects of stress are proven. Make it part of your routine to unplug and shut down daily from work. Use exercise as a release or spend more time with your family exercising. Being active with your family will create valuable bonding time and will also teach your children great habits. Better nutrition is also a major contributor in helping the body recover. Sleep is also a huge component in recovery. The recommend amount is 7 to 8 hours per night. Yeah, I know everyone is rolling their eyes on that one, but if you establish better routines it may make it easier to get to sleep earlier.

I truly hope you find these MUST’S helpful. Sure, they may seem unrealistic but what is the alternative? Being 15 to 20 pounds overweight is NOT okay and can have serious health risks associated with it. Childhood diabetes and Adult onset diabetes are becoming the most prevalent diseases currently plaguing our society. However, it is probably one of the easiest to prevent. Trust me, once you’ve committed to making a change, it becomes routine.

The KEY is NOT TO QUIT! REMEMBER THERE ARE NO QUICK FIXES! Give this a try and I promise you will notice a difference.

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Train at Motivate Fitness