If you’re like the normal American, your New Year’s resolution usually involves some sort of wild weight loss goal. You get in your car and buy that new, state-of-the-art treadmill or weight set, get your gym pass or even buy a new pair of running shoes.
The truth of the matter is that many fail to achieve any sort of weight loss goal (or keep the results if the goal is met), because the goal to start with was just too big to accomplish. This plan will take you through how to set a goal, make a plan of action through nutrition and make good time of your training to get you fit for life as a lifestyle.
Setting the Plan
Any good plan or goal should first and foremost be attainable and realistic. For example, a 300-pound male can’t say he wants to lose 200 pounds in 2017- it simply won’t work and is directly setting them up for failure. A better goal would be to lose 50 pounds this year and a couple inches of your waistline.
Whether you’re 200 pounds overweight or you want to get pool-ready for the summer by dropping 15-20 pounds, writing down your goals and how you’ll attack them is incredibly important. It’s easy for everyone to say the first week of January, “I’m going to lose 40 pounds and get shredded for the summer”, but how many actually follow through with a diet and training plan that supports this lofty goal.
Writing goals down creates memory and habit-forming properties that will enable you to stay motivated throughout your weight loss journey. Seeing that goal on a piece of paper that you’ve actually hand-written rather than typed on a computer makes your chance of success that much greater.
Want some extra motivation? Try sharing your weight loss plan with a friend or team that want to achieve a similar goal as you do. This will create some accountability for you to complete your goal that much more just like your friends will.
Dieting or Just Eating Better?
Most hear the word “diet” and are instantly turned off to whatever meal plan or food choices you throw their way, knowing they won’t be able to eat any good food. This simply isn’t the case! As cliché as it sounds, eating healthy can be really fun and involve delicious foods as well. Instead of depriving yourself of all things you normally eat and doing nothing but chicken, rice and broccoli, try implementing in some meals that taste great and hit your macros perfectly. Try some of the following and you’ll be on your way to losing weight in no time!
✓ Hawaiian Chicken Kabobs
Grilled Chicken, Red Peppers, Onions and Pineapple served over a bed of rice
✓ Breakfast Skillet
Eggs, turkey sausage, spinach, kale and sweet potatoes and sautéed together – served with hot sauce
✓ Protein Pudding Dessert
Packet of Sugar Free Vanilla or Chocolate Pudding mix, blended with Impact Whey protein powder and skimmed milk
As you can see, these meals sound like a version of some you’re already eating, but with less calories and focused more on wholesome proteins and lower carbs to really boost fat burning properties.
The Best Way To Lose Weight
I mentioned fewer calories and fewer carbs and this truly is the best way to lose weight. Eating a caloric deficit daily and tapering your carbs off as the day goes on with the majority of your carbohydrates coming before and after your workout, a few in the morning with breakfast and little to none in the evenings.
This ensures that you are putting your carbs to use and allowing them to be burnt off before heading off to bed. Your protein intake should make up a majority of your calories (40%-50%) and should come from good lean sources like chicken, fish, lean ground beef and turkey and some lean dairy items. Fats should also be an integral part of your eating lifestyle – the right fats make you lean, not fat. Implement things like whole eggs, avocados, nuts and nut butters to really boost your metabolism and testosterone into high gear to kick-start the fat burning furnace within you.
Exercise the Right Way
Burning fat and losing weight does not mean you suffer through endless hours of jogging on the treadmill; rather exercising the right way with the correct exercises will help accelerate weight loss. Not only will it help you lose weight, but hitting some weights along with various forms of cardio will allow you to keep your workouts interesting and keep your body constantly guessing.
Here’s a sample week’s worth of routines you can complete with little to no gym experience or gym equipment, just some Dumbbells and exercise bands:
☐ Monday- Lower Body & Cardio
☐ Tuesday- Upper Body
☐ Wednesday- HIIT Cardio (20 minutes)
☐ Thursday- Lower Body
☐ Friday- Upper Body & Cardio
☐ Saturday & Sunday- Rest and Recover
Following this routine, along with proper diet/nutrition will put you in a great position to lose weight and burn some serious fat.
Take Home Message
This all sounds fine and dandy, but what decisions are you going to take to make this happen this year for yourself. If that means saying no to some social events with friends, making time for meal prep or hit ting the gym, make it happen. Keep your life in balance and make sure you take your goal seriously. Keep it in your mind, refer back to it and remember why you started in the first place.