Weight-Loss Tips

Workin' Out

Don’t eat this. 

Eat that. 

Take this pill.

Drink this. 

Don’t eat after 5:00 pm.

Where does one even begin when it comes to finding a trusting weight-loss plan that will actually work?! There are so many bogus ideas floating around these days that it’s really confusing for people who are not sure where to start.

In the nearly ten years I have been in the fitness industry as a personal trainer, I would like to share with you my weight-loss tips that I have seen actually WORK. No areas of grey, I will tell it to you straight.

  1. First and foremost, NEVER go overboard with restrictions. It is true that weight loss is a numbers game, and it does come down to what goes in vs. what is being burned…however, it’s not that simple. Your body needs fuel, and everyone’s machine operates differently. When you try to cut calories at an absurd amount, you will only make matters worse.
  2. In most cases, eating frequently and throughout the day has proved to be the most beneficial game-plan when it came to meals and/or snacks.
  3. Prep your food or at least plan ahead. When you are not prepared it is a million times easier to fall subject to laziness and result to whatever might be laying around, or worse, what restaurant offers to-go orders.
  4. Drink water. A lot of water. Most people actually do not consume enough water, so you may even feel like you’re over-doing it. You probably aren’t, keep drinking.
  5. Don’t drink your calories. Those drive-through coffee drinks, and sugar-filled smoothie bottles are unnecessary. If you’re bored and want flavor add fresh fruit or herbs to your water. (And also get the nutrients and vitamins!! Bonus!!)
  6. Eat real food.
  7. Don’t buy junk food. Don’t keep it in your house. Out of sight, out of mind. That’s a real thing! Nothing packaged, processed, or “Fast”.
  8. For those who have serious weight-loss goals, if you are going to restrict carbs, it should only be at night. Carbs are your main energy source, so don’t be afraid of them, just chose the right ones and consume the correct portions.
  9. Train the right way. Steady-state cardio isn’t going to do the trick, and neither is any other half-ass workout. You’ve got to put in the work if you want to see results. For those who are not necessarily beginners, lift weights.
  10. No matter how hard you are training, you cannot, will not out train a bad diet.

If you have the access to a gym, and a treadmill, here is an idea for a fat-burning workout you could try:

**Adjust incline to as steep as you can handle while still doing the interval sprints.
**If the sprints are too challenging, stick to a slow walk for the “rest” and a jog or a run…whatever you can do is better than nothing. But remember, challenge yourself.

Minute 0-3     speed: 3.5     (which for me is a comfortable walk)
Minute 3-4     speed: 9.0     (which for me is a challenging run/sprint)
Minute 4-6     speed: 4.0
Minute 6-7     speed: 10
Repeat this interval pattern with a 2:1 ration of rest/work until you are able to do a 1:1 ratio of rest/work.

If you do not have access to a gym or any equipment there are so many options for exercises you could do.

Tabatas, for instance, is great for building strength, endurance, and burning fat. The idea behind this, is you put forth all your effort for 20 seconds, rest 10 seconds, and repeat for 4 minutes. Then, you begin again with another exercise.

Example:

Jump squats 20 seconds **FULL EFFORT**
Rest 10 seconds
Repeat for 4 minutes (8 rounds)

Pushups 20 second **FULL EFFORT**
Rest 10 seconds
Repeat for 4 minutes (8 rounds)

As I’ve said above, everyone seems to lose weight differently, just as what might work for me may not work for you. However, these methods have always worked when they’ve been taken seriously.

Weight-loss is the number one goal I have with clients, and it is literally something I seem to get questioned about constantly. So I hope this is helpful, and please share with loved ones who may be asking similar questions.

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