To be a winner at weight loss you have to incorporate three key habits into your routine. These three habits are cardiovascular activity, resistance training and healthy nutritional choices. If you make these a part of your life then you will succeed with your weight-loss goals. According to "Winning by Losing," you should also focus on the three S's discussed in the successful book by Jillian Michaels: self, science and sweat.
Cardiovascular Activity
Cardio exercises are a great tool when you want to burn fat and lose weight. They can be effective when continued at a steady pace for at least 30 minutes, or in alternating speed intervals in minute increments with active recovery. Knowing your own "science," or how your body reacts, burns and builds will be key in figuring out which exercises will be most beneficial and unique for you. Some examples of cardio exercises are walking, running, biking, dancing, swimming, jumping rope, squat thrusts, jumping jacks, kickboxing and mountain climbing. According to the National Exercise Trainers Association, cardiorespiratory endurance training should be done at least three to five days per week at 60 to 90 percent maximum heart rate for 20 to 60 minutes of continuous or intermittent bouts.
Resistance Training
Strength and resistance exercises will complement your cardio training by burning calories and contributing to your weight loss. When you first begin a strength training program you might want to consider getting a fitness consultation at your gym or asking someone how to properly use the right equipment so that you avoid injury. Resistance training for weight loss will be a key in "sweating" away the pounds and inches. This should be done at least two to three times a week for two to three sets of eight to 12 reps of a challenging weight for each muscle group.
Healthy Nutritional Choices
The third component in achieving your weight-loss goals is to monitor your nutrition. Smaller portions alone will help you if you can't avoid certain bad habits. Conquering bad eating habits takes time, but with some discipline it will make you look and feel better. Include different-colored vegetables and foods that have little or no sugar and salt. According to the USDA, the average adult should consume six ounces of grain, two cups of fruit, two and a half cups of vegetables and three cups of low-fat or fat-free dairy products daily.
Keeping Motivated
These habits are not easy to instill and keep if they are not already a regular routine in your life. If you find a partner to exercise with, it can help you stay on track. If you do not have anyone to exercise with, try to take a new class or hire a coach or trainer. If you struggle with healthy nutritional choices try to schedule a consult with a nutritionist or dietitian. You could also try to keep a daily food log and have someone check over it for you so that you know exactly where your problem areas are and how to correct them. The last "S" is for "self," which brings all these tips together. Looking within yourself will help you find the strength and courage to conquer your weight loss goals. Try not to get discouraged and keep faith even if you encounter setbacks. It will not all click in one day so try to take it one step at a time and stay positive about achieving your goals.
References
- Nutrition: How to Make Healthier Food Choices
- The Fitness Professional's Manual; National Exercise Trainers Association; 2008
- Winning by Losing; Jillian Michaels; 2005
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