Here are a few steps you can do to help you get on the right track to start losing weight.
It doesn’t have to be complicated, and you want to simplify things to make it easier for you.
Yes, some things require more than just a black and white answer, actually a lot of things….
I myself like to get detailed, sometimes I probably talk too much.
But, especially for some people who are just starting out you can easily follow this to help you out.
1 – start with 90 minutes of cardio a week.
Start by doing some cardio every week.
90 minutes is 3, 30 minutes cardio sessions.
Out of the number of hours in a week I’m sure you can dedicate 3 times to some form of cardio.
And if your having trouble picking something just choose one and move with it.
Also, do what you can handle at this point and time in your life.
If you haven’t don’t cardio ever then start with walking.
If you are overweight, then take it easy.
If you feel as though 30 minutes might be too much, then start with 20 or 15.
But the point is to get started, don’t make it complicated, and get up and move.
2 – do full-body exercises 3 times a week
Especially if you are fresh and new to lifting weights, start off with full body
You can even do this from the comfort of your own home.
Bodyweight exercises are great for weight loss and help to build muscle over time.
I have trained several clients in the past that saw great results just from doing bodyweight exercises.
Set up a routine where you are training for 45 minutes to an hour at 3 times per week.
Start with 3 sets and aim for 12 reps of an exercise.
If you can do more reps, then do more.
You can also do time-based exercises as well which in my opinion will be more effective for weight loss.
But you better make sure your form is as best as you can make it!
3 – structure you’re eating.
So, here’s the part that’s tricky for some people.
I have trained and helped enough people over the past 15 years to know that not everyone is built the same.
Some people lose weight faster than others and some people get muscle faster than others and vice versa.
I could get to even more details than this, but you get what I’m trying to say.
To keep it simple, you want to structure your eating as best as possible.
Trust me I know your schedule might be all over the place depending on your job and your lifestyle, I really get it.
As I said, I trained enough people and have helped a lot so I have seen some pretty disorganized schedules for some people.
But you need to work with what you can do.
Prepare your food in advance and bring it with you.
If find yourself out and about for work meetings you need to attend and you don’t feel comfortable bringing food then make the healthiest choice possible.
This all depends on what your eating structure is as well.
Not every eats every 3 hours or 4 to 5 meals a day, it all depends.
Just find what works for you and get structured as best as possible. Your body will perform better this way.
4 – one way or another, you have to either control or reduce calories.
So, depending on how much weight you want to lose, and also what your eating regimen is like and what your goals are, is going to decide how much weight you need to drop.
There is going to have to be some changes made for weight loss.
This is where I get the most resistance from people because they don’t want to give up certain foods that they enjoy.
And the thing is, you might not have to, but I cant promise you that until I would have done a sweep of what you eat, your goals, your weight, the cultured food you eat, etc.
As I said it really depends on the person and what they want to achieve.
But to try and keep this simple, you need to reduce the calorie you are taking in AND/OR output energy through exercise.
You should also go for low-calorie dense foods.
With these meals you know you will still get full off of them and you will most likely still lose weight because they are lower in their total caloric density.
There are foods you can buy that have “50% fewer calories” or such as “30% less fat”.
Look for these foods to replace some of the ones you have.
They taste the same as ones you already have and have fewer calories.
An example is, I get bread that has roughly 60 calories a slice.
Versus someone who gets regular bread that has around 200 calories a slice.
I could have 3 sandwiches compared to the other person with the regular bread and not take in as many calories.
What someone puts in their sandwich is of course up for debate, but you get what I’m saying.
5 – watch the drinks you have
A lot of people don’t realize that drinks have a boatload of calories.
Apple juice might be a better choice than pop, and it might even be “ MADE WITH REAL ORGANIC APPLES” or whatever.
But it still can have lots of calories in it.
Stick to water and calorie less or 0 calories drinks.
I myself drink diet pop.
I don’t know why people always argue or try to say something about it being unhealthy.
It has 0 calories.
If you are worried about what they are using to make it that way don’t be.
There is nothing new they added in there that you aren’t already eating or drinking from other products in your household.
Numerous clients of mine have even done this to satisfy their craving for sugar or sugary drinks they have been used to drinking for like 30 years.
So, it’s a compromise in a way.
You still get your drink and you’re also watching your health.
Unless you’re a complete my-body-is-my-temple person then I can respect that, you do you.
But if not, get diet pop, look for drinks with fewer calories.
I also have the diet pomegranate juice.
It tastes so good and it's only 10 calories per 1 cup…. Or was it more? Anyways, it's very low is what I mean.
6 – Start taking it seriously.
Your mindset has much more to do with you losing weight than you can ever realize.
You need to start taking it seriously and making time for your fitness and nutrition weekly.
There can’t always be an “I’m tired ill do it tomorrow” or “I’m really busy, I’ll get to it later”
If you are just starting out into training or are someone who yo-yo diets and never really sees results, then this really pertains to you.
It has to be an adamant thing where you will make the time for it.
I get it, you have a busy schedule.
Life circumstances, trust me I get it.
But we can make time.
If you really and honestly cannot get to your workout session today that you schedule, then do it the next day but it has to be done.
If you are really tired or beat up mentally from work, then work out but take it a bit easier. But still commit.
Just like how you give so much of your time to other people and things in your life.
How you give your emotions and physical aspect.
You need time for yourself too.
And the only way you can do it is if you start to structure your time from every week and put aside a certain time for you to work out.
If you have more time in the morning or at night, whatever.
The time frame ultimately doesn’t matter.
If your schedule is erratic then pick a time, anytime for that day and workout.
But just already know what you will be doing before you start to work out.
If you just start taking these steps and stick with it, every week, every month, and more.
Then you will see results.
People also generally don’t get what they want because they don’t stick to it long enough.
Stick to the routine and you can have the weight you want and also start to feel better mentally and physically.
Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
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