It’s a common misunderstanding to believe weight loss can be achieved through exercise only. Several other factors play a vital role to achieve real results.
You can’t be blamed for thinking this — the fitness industry heavily promotes gyms and workouts as your most effective weight loss options.
I recently read a comment on social media by a person who’s new to the game. She’s been working out for 2 full weeks and hasn’t lost any weight, the opposite, she’s gained 2kg / 4.4 lbs.
Now she’s worried she’ll keep on adding the pounds rather than shedding them in the gym.
Her question is: Why am I adding weight instead of losing it when I’m working out and is it reversible?
Her mind is now crowded with confusion and stress.
She’s experiencing this problem, and a perceived setback as nobody has informed her how to effectively manage weight loss.
Instead of providing this client with a sensible consultation on health, fitness, nutrition, and lifestyle changes, she’s thanked for becoming the latest gym member, and sent on her way.
Having said that, expecting weight loss after only 2 weeks is unrealistic. Is adding weight normal though? Yes, it is.
Your weight fluctuates daily, depending on what you’ve consumed and how much you’ve moved or not. It further depends on what time of day you step on the scales.
That’s another mistake folk often make, weighing themselves at random times of the day, and every day. Don’t do that.
That will drive you nuts! Weigh yourself once a week, preferably on Monday morning, as soon as you get up and before you drink or eat anything.
Only then will you get an accurate weight reading.
Don’t forget, losing weight is much harder than gaining weight! Think about all the years you’ve been eating unhealthy food that’s caused your weight gain.
As noted, it’s unrealistic to expect your weight to drop within a week or two, or even a month and more. It’s a process, it takes time and a proven weight-management strategy.
Let’s review that process and create a strategy for your guaranteed success.
You’ll need to incorporate these 3 essential ingredients to achieve your goals. If you do, you’ll experience faster and long-lasting results.
2. Training Methods & Movement Plan
3. Lifestyle and Habit Changes
Without the right food and drinks, you won’t lose much weight. The first thing you should do is analyze what you’re eating, and then be willing to make changes.
This is why:
If you’re consuming lots of items such as bread, sandwiches, bagels, muffins, pizzas, burgers, pasta, cereals, rice, noodles, and candy, you cannot lose weight.
Those foods are made from grains/wheat, which is milled into white flour, containing a high dose of carbohydrates. And sugar. Sugar, dear readers, is poison causing internal inflammation, fat build-up, and even sickness.
The carbs are converted to glucose (sugar) in your bloodstream, which if not burnt, are transported by insulin into your fat cells, called triglycerides. Once the fat is stored in your triglycerides you keep gaining weight and can’t exercise it away.
For that reason, you should try to remove all such food items or reduce them by at least 80% in your diet.
Instead, replace those pro-inflammatory foods that cause water retention, bloating, and weight gain with healthy clean food.https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fwww.youtube.com%2Fembed%2FTxL4wshloyo%3Ffeature%3Doembed&display_name=YouTube&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DTxL4wshloyo&image=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTxL4wshloyo%2Fhqdefault.jpg&key=a19fcc184b9711e1b4764040d3dc5c07&type=text%2Fhtml&schema=youtubeEat Real, Healthy and Clean Food to Achieve Your Weight Loss Goals.
Healthy clean foods:
Meat, fish, seafood, eggs, avocados, vegetables, berries, nuts and seeds, cheese, herbs and spices, and healthy oils from olives, butter, avocado, and coconut oil.
The Keto Diet Is Neither Expensive Nor Hard to MaintainLiving the Keto Lifestyle makes your life easier, it’s less time-consuming, efficient, and simple.robhourmont.medium.com
You’ll need to completely cut out all sugary sodas, fruit juices, and yogurts containing fruit, as well as milk, and all low-fat items. Yes. Low-fat items are marketed as healthy, but they’re not. They contain a ton of carbs!
In replacement drink fresh, sugar-free coconut water, or water with freshly squeezed lemons or berries, coffee, and tea.
Training Methods & Movement Plan.
Adopting a healthy, fat-burning, and muscle-building workout routine is simple.
1. Walk 10.000 to 15.000 steps a day
2. Strength Train 3 times a week
My walking and steps request may appear a little unrealistic at first, but it’s not. All you require to get there are two 30 to 45-minute fast-paced walks a day. Preferably one in the early morning, and one in the evening before dinner.
Fifteen Thousand Steps A Day Keeps The Doctor Away! Walk your way to great physical and mental health, plus happiness.medium.com
Then you walk as much as you can throughout your day for additional calorie burn.
Your step goal is achieved, for which you give yourself a daily imaginary gold medal!
First off, you don’t need to waste your time or money on a gym subscription, unless you enjoy hanging out and socializing there. But that’s not how it should be or works.
Instead, do this at home:
Start in the classic position, or on your knees if you can’t manage the plank-push up on your toes.
Push down and up with a shoulder-width grip, going down as far as you can and extending your arms straight again. Repeat as many reps as you can.
Go into the classic plank position on your elbows, holding your hands in front of your face, making sure your body is straight. Your butt can’t be raised or sagging down either.
Hold the plank for as long as you can and push yourself hard.
Squats and Lunges:
Position your feet at shoulder width with your feet pointing slightly outwards. Now squat down deep, and all the way back up again. Repeat the squats quickly and slowly, mixing them up, until failure.
Next, switch into the lunge position. You can lunge on the spot or with steps.
One the spot:
Position your left leg forward and right leg back. Then lunge down and up again, until failure. Switch sides and repeat.
How many sets? That’s up to you and how you’re feeling. If you have the power, take a 3-minute break, and repeat the same set, one or two more times.
Stepping Lunges: the same applies. Lunge forward on each side for at least 10 to 15 steps. Rest.
Please don’t think your health, weight loss, and workout plan are only down to your exercises. It’s vital to keep moving and burning calories, and fat, therefore losing weight as much as you can all day long.
Make sure you adopt an active lifestyle, by moving your body several times a day. Any type of additional movement contributes to fat burn and weight loss.
This completes your strength training and movement routine.
Lifestyle and Habit Changes.
This is the easy part, or for some of you, maybe the hardest. Let’s see.
- No more late-night snacks or no snacks is even better
- No more junk or fast-food
- Sleep for 7 to 8 hours
- Get plenty of rest during the day
- Slow life down, and stop to smell the roses
- Stop rushing around all day long
- Try deep breathing work or a little mind-calming meditation.
- Spend more time reading rather than watching TV or scrolling your social media and train your brain.
- Go into nature at least twice a week, walk, hike, trek, and breath the refreshing and calming clean air.
Last but not least, relax.
Your weight loss and health goals are achievable if you follow this simple yet highly effective program.
You can’t expect quick weight loss results from working out. Weight loss takes time, patience, a solid plan, determination, and accountability.
And that means, you should stick with the plan, while being patient, for at least 3 months, then you will succeed. Your reward will be your desired goals and optimal body composition.
My new HEALTH & WEIGHT LOSS E-Book is out!
The Ultimate Guide to Weight Loss, Fitness, and Health!
It contains everything you need to know about:
Health — Weight Loss — Building Lean Muscle — Fitness — Healthy Foods — Healthy Lifestyle Habits — Powerful & Positive Mindset — Wellness
Follow my advice, and I guarantee you will reach your goals!
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