Weight loss can be done in a multitude of ways, but it is most efficient when combined through proper eating habits as well as including fitness into your daily routine.
Weight Loss Strategy
Step 1
Write in your journal your long term goal, as well as your current statistics. This should include your age, height, weight and measurements. Also write down the normal caloric range that you eat in a day. By finding out how many calories you usually eat, you can then cut back calories based on it. By losing 500 calories per day through diet alone, you can lose 1 lb. per week.
Step 2
Muscle consists of protein. Since your muscles will be broken down after your workouts, you should replenish yourself with protein. Since you'll be engaging your body in both aerobic and anaerobic workouts, you should eat or drink 20 to 30 grams of quality protein between 30 to 60 minutes prior to your workout sessions.
Step 3
If you can lose 500 extra calories through workouts, you'll lose an additional pound per week. Workouts can be both aerobic and anaerobic. For an aerobic workout, you should run outside, on a treadmill or elliptical at a high intensity, as well as switching to a lower intensity periodically. You can do this in a 2-to-1 ratio, meaning run for 60 seconds, then jog or walk for 30 seconds, and continue for the entirety of the aerobic session. This method works because high intensity running burns calories (though usually carbohydrates calories) and low intensity burns more fat, but fewer calories.
Step 4
You should perform an anaerobic workout after a proper warm up but before cardio sessions. Glucose is the source of energy for our workouts, so the ideal is to deplete our systems of stored glucose called glycogen. If you can train anaerobically with weights for at least 30 minutes, you can work off most of the glycogen in your body. If you follow this with aerobic training afterwards, the calories lost will be mostly fat calories instead of coming from carbohydrates.
Step 5
Now that your body has taken a beating, it's time to again give yourself protein. A good source of protein should come with a carbohydrate to help release insulin which will rush the nutrients to your muscles. Good carbohydrate sources come from vegetables, fruits, whole wheat and whole grains, though you can obtain these nutrients from a quality protein shake.
Tips and Warnings
- Get help from a certified personal trainer to ensure proper form for your workouts. Also, remember to give yourself time; your body needs time to reshape and reform.
- Don't deplete too many calories from your diet at once, which could lead to adverse or negative results. The same advise goes for overtraining, as well.
Things You'll Need
- Journal
- Workout equipment
- Running shoes
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- NASM Essentials of Personal Fitness Training; National Academy of Sports Medicine; 2007
- "Prescription for Nutritional Healing"; Phyllis A. Balch; 2006
Member Comments