The best way to lose weight and drop body fat is to have a sound nutrition, weight lifting, and cardio program. They are all important in order to get long lasting results.
Most people like to only focus on diet, cardio, or weight lifting. I like to focus on all of them with my clients.
I would like your guys feedback and to help all of the readers and viewers of my blog by leaving a comment below on a quick tip or resource that you have found to help you achieve your fitness goals or make your fitness journey easier or more effective. Also leave your facebook, twitter, or tumblr address too so that others can connect with you and build a stronger support system. Do you think that goal achievement is more effective when you have a support system? I know it has helped me.
Fix the Real Problem
Nutrition is key to losing weight and having the energy that you are looking for. The main reason people want to lose weight is to better their lives and feel better about themselves. Sometimes we do not fix the root of the problem though. Sometimes we just put a band aid on a deeper issue at hand. What we need to do is take a look at why we are eating what we are eating and when we are eating it. So the key thing to understand when paying attention to your eating patterns that is often not talked about at all is, how do you feel emotionally before you eat that hamburger or that pizza? What is your relationship with certain foods? Take the time to analyze this first before you start to make changes in your lifestyle because if you do not, the strategy that you will use will not work and then the beginning of a very frustrating yo yo weight problem will start.
Take Control of Your Life
If you want to set yourself up for failure then you should set an unrealistic timeline. What is an unrealistic timeline? It is trying to change your body and how it looks overnight even though it took you years or decades to put on the weight and body fat. When you are looking to reach your fitness goals you should strive to lose no more than 1-3 pounds per week and even then do not get too fixated on the number that is on the scale. The key things that you will want to pay attention to are how you look and feel.This is how the body naturally works and yes there are going to be some extreme diets out there that can really get you to drop a lot of weight fast but most of it is short lived and pretty dangerous. Also shoot for 1% body fat loss per month to give yourself a pretty realistic time frame and a measuring point.
Define your Goals
In order to get the best results possible and make yourself happy and satisfied with your results, you first have to define what it is you are trying to accomplish. The biggest source of frustration I believe comes from not defining what it is you want to do and then being disappointed when you don’t reach the “moving target”. An example would be saying I want to lose weight. That is a poorly defined goal! A much better way to set the goal would be I want to lose two pounds this week.
Create a Measurable Fitness Action Plan
Once you define your goals then you are going to want to establish how you will reach them. The key to this step is to make sure you are measuring your success with each of your actions and seeing if it is actually getting you closer to your goals. More is not better so be careful to control your ambition and not let it take over you and have you working out 3 hours a day thinking that will speed up your results. It is actually worse to try and do too much because you will burn yourself out not only physically but mentally as well. An example of setting a measurable action step for your workout regimen would be stating, I will do 3 sets of 10 choosing 3 exercises per muscle group with 30 seconds of rest in between each set.
Decide how you will Celebrate
This should be the most exciting part of putting together your fitness program because it is your chance to spoil yourself for your hard work. Define how you will reward yourself once you reach your milestones. I recommend that you have a small reward system every week to give consistent motivation and positive reinforcement. And choose one big reward you can give yourself when you hit the “milestone”. You deserve it and so I would choose rewards that you normally don’t do for yourself to make them special. Some examples would be, buying a special piece of clothing or jewelry, taking a vacation, going to a different restaurant, getting a massage. There are lots of ways to reward yourself but the key to achieving what it is you want to achieve is to have fun!
Hire a Personal Trainer
If you do not know what you are doing and how to exercise then I suggest you hire a personal trainer to help give you the education that you need in order to see success faster and longer lasting. It is about educating yourself and getting the tools that you need in order to hit your goals faster and reducing your frustration. Personal trainers are much more affordable than you think so do not let the finances stop you from investing in yourself. If you need help on putting together a fitness program send me a direct message and I can help you out.
Weight Loss Myths
Sleep, Water, and Stress and how it affects Weight Loss.
Why you should workout
You should workout because it makes you feel good. It should be something that enhances and empowers you. You should feel like you are mentally stronger to accomplish the life you want because you work out. You should workout because you deserve it.
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What does fitness mean to you?
Stuck at a Plateau? Watch this to learn how to keep getting the results you want.
How to tone up? This is a common question that is asked but is often not answered. Toning up is not about fad diets or doing a workout only for one month. It is a lifestyle and the best way to make being lean and tone a lifestyle is to really focus on eating a clean and whole foods diet and keeping your workout intensity up. Stick to eating chicken, fish, and turkey as your protein sources and your carbohydrate sources to fruits, vegetables, and healthy grains.
Workouts that are fantastic at keeping your metabolism burning calories are interval training, plyometrics, supersets, and drop sets. High rep low rest workouts are great because they can build muscle and increase intensity so high that your body keeps burning calories even after your workout. Weight training is often thought that it builds bulky muscles but that is actually false because it builds lean tight muscles that give you the look that you are looking for. Do lifts like squats, bench press, deadlifts, and compound movements.
Keep a food journal and use a phone app or software to be able to keep track of your food and help you stay accountable as well. One of the favorites of a lot of our clients is myfitnesspal.com. If you need more suggestions on what to eat send me a message and I will be excited to help.
How many days you should workout! What are your thoughts?
My interview with one of the top trainers I know Kolten Jensen and he goes over how to tone those abs and the thighs. Great trainer hope you enjoy! :) What are your thoughts?