Figuring out how to lose weight is one thing, but figuring out how to maintain it is another beast entirely. In fact, most people find that this issue is even more confusing that shifting those unwanted pounds in the first place.
If you were to ask a thousand people in gyms across your country for their biggest problem in the gym, weight loss would almost certainly top that list.
Despite the fact that it is one of the most asked questions in the fitness industry, losing unwanted weight remains one of the most confusing subjects. That is largely because it has become a multi-million dollar industry, with many instant fixes and gimmicks out there trying to cash in on your desperation. If you want results you can obtain and sustain, however, the facts are very, very simple.
They consist of:
1. Get more daily protein in to your diet.
2. Stop cutting out carbohydrates and fats.
3. Get in your barn and find those old dumbbells. Lifting weights is highly recommended.
4. Ditch long cardio sessions and incorporate HIIT.
An increase in your protein intake will work wonders for your body - particularly those who have fat loss goals in mind. Many people unfairly label protein, and particularly whey protein supplements, as a nutrient for people who want to get big and muscular. This is completely false, of course. Protein is your best friend when you are trying to cut down body fat levels. Eat around 1.5g per kilo of your body weight. So an 80kg person would eat around 160g protein on a daily basis.
This will do you no good, of course, if you then fall for the commonly made mistake of avoiding fat and carbohydrate based foods. This misconception was first made popular in the early 2000's by celebrity diets who believed that cutting these two vital nutrients would lead to quicker weight loss. It did, but at a very high price. Individuals often felt very ill and then piled on any pounds they had lost the moment they went back to eating a regular diet. An eating plan high in protein, moderate in carbohydrate and quite high in healthy fats is a perfect match here.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
As soon as people think about dieting, they couple that thought with cardiovascular exercise. For some reason, weight training is relegated to the status of afterthought, something which they later come to regret. Resistance training has been shown to burn considerably more body fat than steady state cardiovascular exercise, as well as helping you to take advantage of an increased protein intake and getting your muscles leaner for when you lose some body fat.
If you are just starting out in the gym, try using an approach to training which allows you to perform a full body resistance training session, either with free weights or resistance machines and cables, three times per week. Increase that frequency to four times per week a few months down the line.
If your cardiovascular sessions are overly long and drawn out, there is another way to get more out of them without boring yourself to death on the treadmill. I am talking, of course, about high intensity interval training. This proven method has been around for over 20 years and is proven to be much more effective and time-friendly than regular aerobic cardiovascular exercise, although it has only really reached the mainstream in the last 10 years.
By working with a combination of interval training and a resistance training program tailored to your individual needs and areas of concern, you will be able to see much more productivity from your time in the gym. This comes despite the fact that you will probably now be in the gym for less overall time than those around you who seem to be getting less results. Couple that with a high protein, high healthy fat, moderate carbohydrate eating plan and your new healthy lifestyle is right on the mark.
If you were to ask a thousand people in gyms across your country for their biggest problem in the gym, weight loss would almost certainly top that list.
Despite the fact that it is one of the most asked questions in the fitness industry, losing unwanted weight remains one of the most confusing subjects. That is largely because it has become a multi-million dollar industry, with many instant fixes and gimmicks out there trying to cash in on your desperation. If you want results you can obtain and sustain, however, the facts are very, very simple.
They consist of:
1. Get more daily protein in to your diet.
2. Stop cutting out carbohydrates and fats.
3. Get in your barn and find those old dumbbells. Lifting weights is highly recommended.
4. Ditch long cardio sessions and incorporate HIIT.
An increase in your protein intake will work wonders for your body - particularly those who have fat loss goals in mind. Many people unfairly label protein, and particularly whey protein supplements, as a nutrient for people who want to get big and muscular. This is completely false, of course. Protein is your best friend when you are trying to cut down body fat levels. Eat around 1.5g per kilo of your body weight. So an 80kg person would eat around 160g protein on a daily basis.
This will do you no good, of course, if you then fall for the commonly made mistake of avoiding fat and carbohydrate based foods. This misconception was first made popular in the early 2000's by celebrity diets who believed that cutting these two vital nutrients would lead to quicker weight loss. It did, but at a very high price. Individuals often felt very ill and then piled on any pounds they had lost the moment they went back to eating a regular diet. An eating plan high in protein, moderate in carbohydrate and quite high in healthy fats is a perfect match here.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
As soon as people think about dieting, they couple that thought with cardiovascular exercise. For some reason, weight training is relegated to the status of afterthought, something which they later come to regret. Resistance training has been shown to burn considerably more body fat than steady state cardiovascular exercise, as well as helping you to take advantage of an increased protein intake and getting your muscles leaner for when you lose some body fat.
If you are just starting out in the gym, try using an approach to training which allows you to perform a full body resistance training session, either with free weights or resistance machines and cables, three times per week. Increase that frequency to four times per week a few months down the line.
If your cardiovascular sessions are overly long and drawn out, there is another way to get more out of them without boring yourself to death on the treadmill. I am talking, of course, about high intensity interval training. This proven method has been around for over 20 years and is proven to be much more effective and time-friendly than regular aerobic cardiovascular exercise, although it has only really reached the mainstream in the last 10 years.
By working with a combination of interval training and a resistance training program tailored to your individual needs and areas of concern, you will be able to see much more productivity from your time in the gym. This comes despite the fact that you will probably now be in the gym for less overall time than those around you who seem to be getting less results. Couple that with a high protein, high healthy fat, moderate carbohydrate eating plan and your new healthy lifestyle is right on the mark.
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More information: Get expert facts on how to lose weight from top physique coach Russ Howe PTI. South Shields physique coach posts fresh content to his exercise and dieting blog weekly for his fans.
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