Losing weight and getting into shape has been a "vogue" topic for many years with media, celebrities and the general public. Many people have tried seemingly every fad and trick known to man in their efforts at weight loss, to no avail. Although many paths can lead to weight loss, only a few specific training methods combined with moderate, clean eating will offer long-term results.
Step 1
Sleep 6 to 8 solid hours every night. Create a sleep time and wake time that will remain consistent every day; this will create a healthy metabolic process within the body, as noted by E. Van Cauter in Annals of Internal Medicine. Your body requires this deep REM sleep, especially between the hours of midnight and 3 a.m., as the brain and body are resetting the metabolism and digestive track as well as regenerating muscle tissue. All these vital recovery systems propel the bodies metabolism in order to create the ideal chemistry and body composition to carry out necessary activities through the next daylight cycle.
Step 2
Use a set of free weights ranging from 5 to 10 lbs., or resistance bands. These resistance tools will offer the flexibility of use to cater to busy lifestyles, says Colleen Greene, wellness coordinator with MFit, the University of Michigan Health System's health promotion division. Apply consistent resistance movements to the large muscle groups from the legs to the core and up to the upper body.
Step 3
Stretch your muscles that were trained aggressively when finished, and hold the stretch consistently for 10 to15 seconds. Stretching will quickly circulate blood into the muscles, providing increased flexibility and lengthening of muscle tissue, thus creating long and lean appearances. As you stretch, breath deeply and consistently while focusing on the quality of the stretch.
Step 4
Perform cardiovascular exercises three times a week for fat loss. Always look for ways to incorporate high cardiovascular training activities into your schedule through sports such as running, cycling, dancing or any activity that raises your heart rate to 60 to 75 percent over a 30- to 45-minute time frame. This heart rate zone is considered the "fat burning" zone.
Step 5
Eat clean, whole foods with minimal amounts of processing. Hormone balance, energy and proper refueling of nutrients to support weight loss requires a clean diet rich in high-quality lean proteins, complex carbohydrates and a full spectrum of colorful fruits and vegetables that will offer the body necessary nourishment for proper metabolism.
Tips and Warnings
- Research in depth a variety of training methods and routines in order to find one that caters to your lifestyle, health and availability. If you suffer from disease or injury, speak with a certified professional about alternative exercises and nutritional plans that can support your current health status.
- Always consult your health care physician or family doctor before making any major adjustments to your diet, or if you plan to begin an exercise regimen. If you have previous injuries, consider proper adjustments to exercise programs in order to protect the areas of concern. Always do adequate research on any and all supplements you take, and speak to your doctor about any additional supplementation you might want to add to your diet.
Things You'll Need
- Resistance bands
- Free weights
- Workout clothing
- Tennis shoes
- Tape measure
- Food journal
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