I am sure you have seen articles with this title about 100 times in your life. You’ve heard it all before, to lose weight you need to eat right, lift weights, and do cardio. How vague, right? Today I am going to tell you exactly what you need to do to have a successful weight loss journey.
Count your macros > Eat right
Obviously diet matters. You need to eat healthy, unprocessed foods. But “eating clean” is not specific enough for most people. I want you to focus on having some vegetable and some protein in every single meal you eat. These are two very important parts to a healthy diet. Next, you need to configure the right amount of calories for you weight. If you are trying to lose weight multiply your body weight by 10-12. The number you find is roughly what you should eat. You may find you need to eat more or less, but that gives you a rough number. Next you need to starting counting your macros, or your carbohydrates, protein, and fat. These are the three main components of a diet. Every body is different you may find your body responds best to a low carb/high fat diet. Maybe your body needs more carbs. It is different for everyone. But join MyFitnessPal, set your macros up, and focus on reaching those numbers everyday. If you do not know how to do this, I recommend hiring a coach, like myself, to set a plan for you. Eating at these macros will allow you to fuel your body in the right way and prevent you from overeating.
Do heavy compound movements > Lift weights
Research shows that weight lifting can burn more fat than cardio. So, it’s time to hit the weight room. But, what are you supposed to do in there? I recommend doing compound movements. These are exercises that will engage multiply muscle groups. For example, a squat engages your glutes, hamstrings, quads, core, and upper body depending the amount of weight you are lifting. A deadlift engages your glutes, hamstrings, back, and core. These exercises are going to help you use your time wisely. Not only should you do these exercises, but you should work up to lifting heavy weights while do them! The heavier you lift, the more muscle mass you form in your body, and when you have more muscle mass, you have less body fat. Honestly when I started lifting heavy, my body changed completely. The same goes for many of my clients. Do it!
Shorter, more intense cardio > Hours of sweat
You need to do a mix of steady state and high intensity cardio, but if you are really trying to burn fat quickly. Try putting more HIIT into your routine. High Intensity Interval Training (HIIT) includes bursts of exercise at the highest intensity. Try sprinting for 30 seconds and then walking for 90 seconds 6-8 times on the treadmill. You can do this with any cardio equipment. Or you can choose several exercises that challenge you and do on-off intervals. The key here is you have to feel challenged. A HIIT workout should not last more than 20-minutes. If it does, it’s not HIIT and you won’t reap the benefits. You should feel exhausted during and after a HIIT workout for hours (which is why you shouldn’t do HIIT more than twice a week). You should not be able to talk at all once you are in the middle of your workout. You should be so out of breath that it is just not possible. It will be uncomfortable, but you have to get uncomfortable to see change.