Sparking Your Weight Loss
Being from the North East, this past winter was a walk in the park. Compared to last year where we were pummeled with snow, it was gratifying to experience 60 degree weather for Christmas. Well now it’s March and given the current weather, it’s safe to say that Spring has Sprung. And of course that also means that summer is right around the corner and it’ll soon be time to reveal those summer bods.
It’s time to kick it into high gear, put in a little sweat equity and not feel out of place come beach time. We just won’t be able to tuck away those few extra pounds under our winter sweaters/coats.
So you commit to losing those few or many extra pounds. You’re putting the time in, following “the plan” but for some reason the weight loss is stalling or just not coming off. You’re one more depressing moment away from calling it quits and going back to the status quo. I totally understand and I know how frustrating it can be.
I wanted to share a few tips and some advice to help you stay the course on your weight/fat loss journey.
I’m Eating Less — What Gives?!
~ Many of us think that just by simply eating less is the key to success in a weight/fat loss journey. Even the equation for weight loss says that calories out must be greater than calories in.
Regardless, this is not always the case. Our bodies are incredibly intricate, efficient and intelligent machines. They learn to adapt relatively quickly to new surroundings, stresses and outside forces. So when we’re on a low calorie diet for a while, our body will learn to adapt to these levels and will essentially learn to work at capacity with these new levels of fuel. Essentially, your metabolic rate will drop.
What do I do?!
Just because you’re dieting, doesn’t mean you need to be afraid to eat more. If you’re following a proper resistance training program, then you should look at either introducing a refeed day maybe once every 2 weeks or incorporating some high carb days into your diet during the week (essentially doubling your carb intake on those days).
~ You just spent months and perhaps for some years, neglecting not only your diet but your body. You got comfortable with being a little or a lot overweight, eating quick and nutrient-less meals and walking from the kitchen to the couch was your version of exercise.
Our internal systems have adapted to that way of living and now we’re shocking our body to change, to adapt and bring about the new you. Well unfortunately, that isn’t going to happen overnight. It might take a couple of weeks to get you back to neutral.
Don’t get discouraged if the scale doesn’t move. Trust the system and believe that what you’re doing is going to benefit you in the long run.
~ Short for High Intensity Interval Training. If you’re slowly becoming a cardio bunny and wasting countless hours on the treadmill — please stop. Unless you’re training for a running event — in which case please continue.
For those not training for any sort of aerobic event, there is no need for you to be doing countless hours of cardio. Dieting for the most part isn’t fun so lets not compound it.
HIIT is as efficient as you can get with your time. It should never take more than 30 minutes and the amount of effort you expend during a session will carry lasting benefits well into the hours after you’re done.
A simple 3:1 ratio of sprinting on the treadmill should do. Sprint for 30 seconds (and this is all out effort) and then walk or jog for 1:30. Do 10 rounds of that maybe twice a week and then thank me for all the time you just saved to be able to do other things
~ This one sort of goes without saying, but sometimes you actually need to remind a few people. As we get older, life gets a little harder. Work, social life, relationships, side jobs, etc all make it hard to find time. So in order to create more time, we choose to sleep less.
The thing with sleep is that it is where our body has the best chance to recover. Our body recharges while we sleep and takes all the hard work from the previous day and uses it to make us better.
I understand the concept of working hard but every now and then, you need to recharge the battery and get yourself back to neutral. I’m not saying you need to hit your 8 hours every night. However, I am saying that if you’re running on 2, 3 or even 4 hours of sleep a night, well then you might see progress slowed or even halted.
~ If your current weight/fat loss journey includes no resistance/weight training component … then you might want to move this one to the top of the list.
Building muscle is essentially one of the driving forces behind your metabolism. By increasing your muscle mass you are essentially increasing the capacity at which you can burn more calories.
Make sure you have a strong weight training component to set you up for success.
~ Daniel Guzman
Aspiring Fitness Motivator. WBFF Professional.
For added Fitness Motivation & Inspiration