Hit a roadblock in your weight loss efforts? Don't worry; it's quite common. I've been there, and so has everyone who embarked on a fitness journey. But here's the deal, now is not the time to get desperate and search for insane workout plans and unrealistic fad diets. Usually, the answer is getting back to the basics and not overcomplicating things. Here are 5 strategies to get you on the right track.
Make resistance training the foundation of your exercise.
Now is the time to get to the gym 3-4x a week to lift weights. At Mind Pump, we suggest a Full Body split… as it provides the biggest bang for your buck. You'll speed up your metabolism by utilizing your entire body in each session and hitting all the big muscle groups. You'll also send a much louder muscle-building signal to the whole body. Remember, you want to lose some extra weight, but now is not the time to start doing high-intensity cardio 5 times a week and killing yourself with long-distance running. Get stronger in the gym, and you'll be better off.
Just because I said don't kill yourself with high intensity and long-distance running doesn't mean to lay on the couch all day besides the 1 hour spent in the gym. As humans, we should be moving all the time. Unfortunately, we live in a very sedentary world and many of us who work at the computer face some challenges. It's easy to get lost in what you are doing but think hard. Are you sitting all day at a desk without getting up to move around? Taking the shortcut and going with the elevator over the stairs? It's time to look and see where you can implement more movement daily. There are possibilities all around you.
- Take a 30 to 45-minute walk in the morning while listening to a podcast
- Parking your car further from wherever you need to go
- Always take the stairs
Get creative. Just make sure you incorporate movement every day.
Consume fewer calories than you burn
There's no way around this one if you want to lose weight. You must be in a caloric deficit, meaning you are taking in fewer calories than you burn. We don't need to starve ourselves, but we must be aware of what we put in our bodies. At first, put a little less food on your plate than usual. I repeat, do not starve yourself!
Eat your protein
Studies show a high protein diet is great for fat loss. Eat more of it so you don't lose muscle when in a calorie deficit and trying to get leaner. Studies show that .6 to .8 grams per pound of body weight is plenty. An excellent hack to help you not overeat is ingesting 10 to 15 grams of protein before dinner. This could be a few pieces of turkey or another lean protein. Wait 15 minutes and then have your dinner. You will probably notice you get fuller quicker and are much less likely to overeat.
Mostly everyone on a weight loss plan goes too hard and too fast. Go from zero to 100 overnight, and you'll be back at square one… quickly falling off the bandwagon. Give yourself simple goals so you can focus on measurable small, incremental changes. For example, "I will do 3 full body strength training sessions this week. I will walk 10,000 steps daily. I will consume a slightly smaller portion at each meal than normal."
Final Wrap Up
Above all, be consistent. And don't overcomplicate things. There will always be difficult moments…and maybe you find yourself in one now. But take my word for it; you will get out of it if you consistently follow the 5 strategies above. Now have fun and get to work!