It’s the new year and it’s time for everyone’s favorite new year resolution- losing weight.
If you are one of those people who want to lose weight this year, there are 5 things I would like to share with you to help you get a good head start and build momentum to achieve your fitness goals.
We all know that weight loss is one part nutrition and one part training. However, in this post, we’re going to focus on the training part.
You see, how you approach your training is crucial to the results you’ll get. The more consistent you are with your training, the better chances you will lose weight. It can help you avoid injury, too.
Stop doing isolated exercises
The most popular type of training will always be split training. It’s where you only train certain parts of your body, like chest, biceps, triceps, back, and legs.
Instead of committing to that, try to focus on circuit training using compound movements (multiple muscles used at once).
One thing that circuit training with compound movements has done for me is it has transformed my body into a fat-burning furnace even when I’m sleeping or sitting on a sofa.
Who wouldn’t want that?
Circuit training raises your heart rate so much that your body will have a hard time making up for the oxygen deficit. As a result, it will have to compensate by consuming more oxygen after your workout is done. This causes continuous burning of calories or the EPOC effect.
I never really knew what exhausted meant until I started doing circuit training. After each round, I find myself breathless, crunched over, and feeling a little dizzy. That’s a great sign that you had an intense workout.
By the way, if you are working out hard, you won’t be able to do it for long. This is why circuit training only takes about 15 to 25 minutes, including rest periods.
Stop doing the same things over and over
For new beginners, the first few weeks of working out are typically the best time to see changes in your body.
You seem to be losing weight at a fast rate and your muscles are getting more defined. You feel like you’re getting stronger with each session- until you hit the plateau.
Suddenly, you stop seeing gains and losing weight. It gets hard to lose the remaining few pounds.
Hitting a wall can be very frustrating.
Our bodies are so smart that they can adapt to the type of training that we do. It becomes more efficient at spending energy, which can bring your weight loss to a halt.
Changing your workouts often (every 3 weeks) keeps your body guessing. This pushes your body to continuously burn fat and build muscle at optimal rates.
See Also: Finding your Fitness Passion
Stop focusing on lifting weights alone
Body weight exercises are ignored pretty often. I know I made this mistake before and there are plenty of people who commit the same mistake, too.
Athletes, like gymnasts, do body weight exercises for hours and they look phenomenal. They’re very strong and powerful, too. They look strong with well-defined muscles.
It may sound easy, but they’re not, particularly if you incorporate it into your circuit training.
Stop running for hours
Running is a popular weight loss exercise. It’s cheap and requires no equipment.
Although those things sound great, running isn’t for everyone. If you are new to it, make sure you do it correctly so you can avoid nagging injuries and stalled weight loss.
Just like when you lift weights, long and slow cardio exercises have a pretty good effect on the first few weeks until you reach a plateau. Once you reach that point, switch to high-intensity interval training (HIIT).
HIIT is becoming more and more popular these days because it takes a shorter amount of time (usually around 15-25 minutes) and gives better results in terms of weight loss because of EPOC.
Change your HIIT every 3 weeks and you’ll lose more weight.
Stop using machines
Machines are a great help in any exercise routine. Unfortunately, they can alter the way your body moves. They can even prevent you from fully using your range of motion.
In some cases, machines can also put excessive strain on your muscles and joints. If not addressed right away, you can end up with injuries which can affect your weight loss journey.
Instead of relying completely on machines, try using free weights like dumbbells, barbells or kettlebells.
BONUS TIP: Stop doing sit-ups to get awesome abs
We all have 6-pack abs. They’re just being hidden under a layer of fat in our belly. Burn the fat over it and you’ll see your abs.
The best way to do that is by doing circuit training with compound movements/body weight exercises and HIIT. If you train correctly, you do not have to do a single sit-up to see your awesome abs.
Obviously, you have to keep your nutrition in check so you don’t consume more calories than you need. In addition to that, you also need to choose the correct types of exercise so you can burn more fat efficiently.
There are a lot of people out there with busy lives. Some have to juggle work with school while others have young kids to take care of. There are people who work long hours, too.
If you are one of them, it’s important that you find the most efficient way to burn fat. This can help you get started on your weight loss journey.
After finding the best workout for you, commit to it.
If you cannot set aside 20 minutes a day to exercise (that’s 2 hours out of 168 hours in one week), you are never going to lose weight. So, give your best effort in the 20 minutes you are training and good luck on your journey!
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