1. Trade slow and steady for short and intense
The average person spends about an hour at the gym, most of which is spent standing around talking to other patrons or chatting on the phone. They spend the rest of the time working just hard enough to convince themselves that they’re accomplishing something.
Instead of spending a lot of time doing very little, spend a little time doing a lot. That means instead of 2-3 sets of 15-20 reps with light weights, do 4-6 sets of 3-5 reps with heavy* weights. Instead of an hour of cardio, do 20 minutes of interval training, going back and forth between 1 minute of near maximal effort and 1 minute of active recovery (easy effort).
*heavy = you could do one more rep at most
2. Be physically active everyday
Not 5 days per week. Not 6 days per week. Ev-Uh-Ree-Day. That doesn’t mean you have to train all-out every time, but it does mean you have to do something active on a daily basis – go for a walk, ride your bike, or play Wii games with your kids, whatever it takes to work up a sweat.
You need to eat right everyday, too. Look at your stomach; can you see your abs? If not, you don’t get to cheat. A slice of pizza or some ice cream once in a while isn’t going to kill your progress, but an entire cheat day is just an excuse to eat junk, the same junk that made you fat in the first place. Find a diet plan that fits your lifestyle – Mediterranean, South Beach, Intermittent Fasting, etc. – or have an expert individualize a diet for you and stick to it ad infinitum.
3. Drink less alcohol
And drink more water.
It took millions of years of evolution for humans to become one of the only animals on Earth that walk on two legs. Do your ancestors (and the environment, and your waistline) a favor and utilize your two legs by walking more and driving less. If your school or your job or the store are only a few blocks away, walk (or ride a bike).
5. Learn constructive ways to deal with stress
If you’re overweight it’s likely that you have an unhealthy relationship with food. For many people, food is a coping mechanism – a drug. Eating numbs emotional pain and feeling full brings comfort and reassurance that everything is going to be okay. But abusing any drug – including food – will only lead to physical and emotional problems down the road (obesity, diabetes, depression, etc.).
In order to correct this behavior, it’s essential that you learn positive ways to deal with stress. This type of psychological well being is an integral part of overall health, and if you’re goal is permanent, lasting weight loss it’s imperative that you confront the issues causing you to overeat.
Remember, losing weight – and keeping it off – comes from consistent hard work and healthy eating. Despite what the internet tells you, there are no secrets, there are no magic pills, and there are no shortcuts. Focus on the reasons why you want to change the way you look, and follow these ways to make it happen.
If you’re looking for more help losing weight and keeping it off, contact Human Health Specialists at (480) 883-7240. Keep in mind that the Bod Pod body testing in Arizona can help keep you motivated and scientifically track your changes.