Are you tired of all that fat that has accumulated around your belly? Are you sick of watching those Jenny Craig commercials and being able to do nothing about it? Well forget about the TV and read this article.
During the next few of months, thousands of people will attempt to get rid of that unwanted fat around their abs, but only few will succeed. That is because most of them do not know the right techniques to go around losing weight. By writing this article, I hope to familiarize you with the knowledge required to do so.
You do not have to starve your body to lose fat. Obviously, the body's main goal is survival. Starving your body will only result in your body shedding muscle and not fat. In order to lose fat, you have to use a two pronged approach. Think of it as waging a war on two fronts. On one side, you have to eat small meals frequently. And on the other side, you have to work out on a regular basis.
The Importance Of Setting Goals
Plan ahead. If you are leaving your program to chance, then you are bound for failure. Understand that eating foods high in fat and low in carbs and proteins will only contribute to weight gain. Allow no room for distraction. Be consistent with yourself. Make a simple outline of the foods (low or no-fat, obviously) that will contribute to your program and a list your workout routine for the next week.
Your goals should be evolving every couple of weeks. If you base your weight loss program on the same boring work out day after day, you will be making the same mistake that causes thousands of people to quit half-way through. Your body is a dynamic machine that adapts to change faster than you might expect. Therefore, the importance of modifying your goals is to keep your body from adapting.
If your goal is to lose 'x' amount of weight, think of that goal as a gradual process. You should strive to reach your personal best in every workout session. The ancient Chinese philosopher Confucius once said:
That is how you should think of your workouts. While on your way to the gym, think of a new goal. For example, if you normally bench 130 pounds, say to yourself that today you will bench 135. Or maybe your goal could be to take 5 seconds off your 1 mile best time.
Seven Steps To Success
The following steps will guide you to achieving that awesome physique you always wanted!
Proper Aerobic Training
Setting the treadmill to full speed within the first couple of minutes of your aerobic workout will place unnecessary stress on your muscles and joints. Starting slow and gradually increasing the speed will prevent you from straining yourself.
And do not forget to cool down after an aerobic session. The goal is progress, not injury.
Lift Weights 3-4 Times A Week
You need to the train the major muscle groups (chest, biceps, etc.) only once a week using proper form. You should focus on contracting the muscle during the concentric movement and going slow during the lowering part. You do not have to lift 300 pounds to get a good workout.
You should go all-out for a new personal best with each workout. Your goal should be to knowingly stress your muscles, forcing them to gradually overcome greater intensities during each workout.
Drink Plenty Of Water
Try to drink at least a gallon of water, not soda, a day.
Eat Nutritional Meals
Instead of 3 large meals a day, eat 5-6 smaller meals. If you are trying to cut, focus on a high protein, low carb and low fat diet. Try to get your protein from different sources - meat, eggs, soy, etc. Eat only until you are satisfied, not until you are full.
Watch Your Calories
You can only lose weight if you eat fewer calories than you burn. A cheat day is often helpful in changing up the monotonous routine but that doesn't mean that you should gorge down massive amounts of food. When you feel tempted to have that midnight snack, realize that you may be destroying an entire day's hard work.
Even though supplements are not 'necessary', they can certainly enhance your workout and make your program (weight loss/muscle gain) more effective. I usually take multivitamins, whey protein and glucosamine.
Multivitamins affect your metabolism and overall health, protein powder is good for packing muscle and glucosamine is useful in repairing cartilage (especially if you run a lot).
Get More Sleep
Try to get around 8 hours of sleep a day. I know its not possible everyday but try your best. Repeated lack of sleep will also make you grumpy and entice you to miss workouts.