The most challenging part about losing weight, is when you try, and you fail, but you don’t know why. Why am I not losing weight, even though i’ve been eating less? Well, chances are you’re doing something wrong and we’ve got all the answers here.
Losing weight and burning fats isn’t about a complete change in lifestyle, and cutting all the nice foods out your life, never to be seen again. Losing weight is a gradual change in lifestyle and is meant to be realistic enough so that you can stick by it, eating a piece of bread a day is not realistic. Making changes too drastic is just going to make you lose motivation and give up altogether which is the last thing we want.
The most crucial part and this is the absolute most important thing about losing weight, is your nutrition. What you put into your body is what fuels the change that you seek.
Start out by cutting out the sugars, this might sound scary but it is not as hard as it sounds. A main inhibitor of results is normally sugars as they eventually get turned into fats. The next meal you have, swap out your sugary drink with plain water, not such a drastic change right? Well this is what losing weight is all about, subtle and gradual changes.
Once you’ve successfully cut out most of the sugars in your meals and diet, you should instantly see some amazing results, remember to weigh yourself on a daily basis to keep track of your progress. Now, the next step is to reduce the amount of carbohydrates in your meals, NOT completely cut them out because they are essential, but the way things work is carbohydrates that are not used and converted into energy, are stored as fats. Therefore, cutting down on carbs and only eating the amount that is being used as energy so that none is being converted to fats is the second crucial step to the change in your physique. These two simple steps should be the biggest things that need to change to see your physique change.
For the beginning part of your workout plan, cardio is the most important. What is cardio? Well that’s easy, if you move a lot, then you’re doing cardio, a more technical meaning is compound movements. So, before we get started on our workout, we’re going to warm up. The goal in a warmup is to get your heart rate up and stretch your muscles so that you can unlock the full potential of a good workout.
Jogging on the spot (30 seconds, 15 seconds rest, 3 sets)
Squats (16 reps)
Burpees (16 reps)
Now that your heart rate up and your muscles are somewhat stretched, we’re going to focus on our cardio. For our cardio workout we’re going to go on a two mile run. Now, during your two mile run you want to make sure that you’re going hard and you’re pushing yourself. Do not push yourself to the point where you faint, but hard enough that you’re short of breath.
Now onto the second part of your weight loss workout plan. We’re going to have a variation of your two mile run, but this time with a twist. It’s easier for you to take a look at the workout and figure what’s going on than have me explain it. So take a look.
- Run one mile, but do this at a 60% intensity
- Run for two minutes at an 70% intensity
- Run three minutes at a slow pace
- Run three minutes at 70% intensity
- Run four minutes at a slow pace
- Run four minutes at 90% intensity
- Run five minutes at a slow pace
Repeat these workouts for two weeks, with varying intensities according to your weight loss goal. For example, if you think that two miles is too long, then try a one mile run and slowly build up to two.
Once you’ve finished your one to two weeks of running and cardio, you should feel refreshed and feel more motivation to do more and work more on your weight loss workout plan
Now that you’ve taken the first steps on your weight loss workout plan, you’re ready to add in the secret ingredient to an effective weight loss workout plan.
The secret ingredient is the build some definition into your physique by building muscle. And to build muscle you’re going to have to do weight training and resistance training. Doing so will have your muscles bigger and with bigger muscles and a lower body fat percentage, then your skin is essentially hugging your muscles due to the low body fat, and thus, creating some beautiful definition.
To make things easier, we’re going to be focusing on full body workouts. Follow these exercises when you hit the gym and you’re sure to be building up some nice muscle.
Dumbbell bench press (8 reps of 4 sets)
Lat pulldown (12 reps of 4 sets)
Incline dumbbell press (8 reps of 4 sets)
Planks (1 minute, 30 seconds rest, 4 sets)
Pullups (As many as you can)
Burpees (2 sets of 10 reps)
Bicep curls (4 sets of 8 reps)
These exercises were specifically hand picked so that you’re going to be targeting key body parts that you’d want to have definition on to really look good. The weight loss workout plan is completed at this point and if you follow everything in this weight loss workout plan, then you’re sure to have some positive results come your way. If you’re unsatisfied or unhappy with some of these workouts then you’re more than welcome to change it up and mix and match workouts to suit your style. As long as you follow the weight loss workout plan as closely as possible, results will come.