If you’ve put on a few pounds since bootcamp and want an easy way to lose weight, then this is perfect for you. If you’ve got something coming up, a sports event, a fitness test, a class reunion, or beach vacation where that gut you’ve been sucking in will be unleashed (or unbuckled), then this is for you too.
Losing weight doesn’t have to be a losing battle. And as they say, starting is the hardest part. Sure, some people say sticking with it is harder, but when you see results and you feel those results, then sticking with the workout plan becomes very easy…and we’re going to talk about how to easily burn those calories, lose the fat, and get in better shape in just weeks.
Step One to Easily Lose Weight
Anybody can do this…even you. It may take a couple of weeks, it may take a couple of months, or it may take a couple of years. It all depends on where your starting point is (are you in decent shape and just need a tune up, or are you obese and ready for a radical change)?It will also depend on how serious you are about making changes (I’ll “dabble” with fitness, or I’m serious about being in the best shape of my life for my family, myself, my job, my life, my team).
Step Two for Easy Weight Loss
You’re gunna screw this up…know that up front.
There’s going to be days when you don’t want to workout. There’s going to be days when you reach for that greasy burger, deep fried something, and sugar-laden piece of junk food.
It’s not the end of the world.
When that happens, wipe the grease off your chin, the powdered sugar off your chest, and take a walk. Drink lots of water to flush that crap out of your system. Eat something of substance, with fiber and slow burning carbs like oatmeal, or a sweet potato, or some almonds and figs, and get back on track – quickly.
The good news: The closer you get to your fitness goals; the less likely you’re going to fall off the fitness wagon. That junk food will just not be as tempting to you as your body gets healthier…really! So, it’s not about “depriving” yourself of anything. You’re not going to want it in the first place!
Your abs and your butt will thank you for your newly found dedication to the good stuff.
Step Three for Easy Weight Loss
Anything else you do as you lose weight: lifting weights, eating better food, staying active, building muscle, will only be improved when you do cardio.
Yes, this includes running, but there are tons of other activities you can do to get your heart pumping. Swimming, biking, basketball, soccer, tennis, paintball, football, and power walking all count as cardio exercise.
Plus, you don’t have to stick with just one activity. Mix it up, keep it fun, and you’ll keep doing it.
Now let’s get technical. There is an ongoing debate about which is better: long and slow, or short and intense.
Yes, we are still talking about cardio!
And yes, both work.
If you’re just starting a cardio routine for easy weight loss and are obese, then start slowly and build up. Once you get the all clear from your doctor, you need to build up your endurance, your heart strength, and choose something that’s going to be easy on the bones and joints.
If your cardio of choice is running and you have never run before, then start out walking and mix in a minute of running, or a block of running, until you feel ready for the next phase. As your weight drops (and there is less strain on your joints) you can safely increase your intensity and distance.
If you’re already in decent shape and just need that tune up, then high intensity interval training (HIIT) could be right for you.
This is a great way work in cardio when you’re pressed for time. You’ll also get the benefit of a the after burn as your body continues to work at losing weight after your running shoes have been taken off.
There are all kinds of methods and timings available. Choose something that works for you and try it a couple of times a week. Be sure to take some days off from the high intensity stuff so that you avoid overtraining.
This means on the “off” days you may go on a long, easy run or walk, go on a swim, a long bike ride, or something like that which is still cardio…just not intense.
One really easy example is for HIIT is this 15–20 minute run. For the first 5 minutes, you run at an easy pace, then you run at full speed for 1 minute, then back to an easy pace for 1 minute, then full on for 1 minute, back to easy and so on until you are at the last 5 minutes of the session. This is where you go easy again.
Keep track of your intervals, and make them longer or faster each time. So if that first week you can run 2 blocks at full speed in 1 minute, by week 3 see if you can run 3 blocks in 1 minute at full speed.
How can you keep track? A really simple way is by the music on your MP3 player. Put a track together where the tempo of the tunes match the intensity of the training. When the music speeds up, you speed up; when the music slows down, you slow down. Simple, right?
Step Four for Easy Weight Loss
Eat clean and take the right supplements.
Your body is pretty amazing. It wants to be balanced, and it wants to eat good stuff. It also has the ability to know what it needs to do when we abuse it nutritionally!
When your body has everything it needs, it won’t have cravings. You’ll be less likely to binge on crappy food. And, your cardiovascular system will mature and become more efficient at maintaining muscle, and burning fat.
Breakfast should be more than a bagel, or a cup of coffee. You’re waking up from a fast and you should eat something of substance either before or after your morning cardio. Many say that doing cardio on an empty stomach will allow you to burn more fat. However, every person is different so do what works for you. If you have to eat before working out, do it. The overall goal is a more efficient body, so don’t let the empty stomach, full stomach debate cause you to do nothing for fear of getting it wrong.
Just do it.
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