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3 Easy Steps To Losing Weight
Losing weight and getting healthier is always a hot topic, especially this time of year. It’s amazing to see how many ads and products exist just for this purpose. In fact, losing weight and getting in shape couldn’t be easier. Here are 3 simple steps you can take to start your journey to a healthier you.
NUTRITION:
This is listed first because it is really important. I’ve seen triathletes (myself included) train 15 hours a week and still gain weight. Exercise alone will not cause weight loss. You will improve your cardiovascular system, bone density and many other things. However, if you want to lose weight, you need to go into a caloric deficit. This simply means that you need to burn more calories than you consume. I often joke that the single most effective exercise is the “Table Decline.” Here you always say no or decline the offer of more food.
POWER TRAINING:
A big misconception among many is that they believe in spot reduction. They feel that if they do a lot of abdominal exercises, they will lose weight around the abdomen. That’s just not the case. You lose weight all over your body. Another big misconception about weight training is that you build so much muscle so quickly and actually gain unwanted weight, even if it’s pure muscle. Again, it won’t happen and is even less likely if you avoid the isolation type movements and exercises commonly done in the 1980s and 1990s.
CARDIO:
The final piece to the fitness puzzle is cardio. Cardio workouts are really only limited by your imagination. You can row, bike, swim, run, walk, climb, skate, etc. It’s almost limitless. If you’re moving, you’re doing cardio. Only 30 minutes of cardio per day is really enough, depending on the intensity.
Usually most of them are able to get 2 out of 3 steps down. However, for some reason it is difficult to get all three at once. Many endurance athletes have their nutrition and cardio pretty good, but they don’t lift weights for fear of going too heavy, which is counterproductive in endurance sports. Weightlifters have nutrition and strength training down, but they don’t do cardio for fear of losing size. This may all be fine if you are trying to compete in a certain event. However, most want to be healthy and look good. If you’re one of them, create a routine that includes small changes in all three areas above (nutrition/strength/cardio). You don’t have to exercise for more than an hour a day (30 minutes of cardio and 30 minutes of strength training). Then make small changes to your diet. Remember, this is a lifestyle change, so you are creating a new life here. This takes time and consistent effort. Too much change too soon is usually well-intentioned but unsustainable.
I hope this helps you get on a better path to health and fitness. Inside everyone is a healthier body that is dying to get out.
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