How To Set Up A Weight Loss Fitness plan
First of all, congratulations for making the decision that you are going to take control of your life and your health.
I can relate. Back in January 2008 I was 6 tall and weighed 252 lbs. I was obese and started to feel the stabbing pains in my chest. I realized I needed to take immediate action. Otherwise I was just going to be a statistic, and soon.
But how do you go about setting up a weight loss program? And heres what I mean. Its not only about eating right and exercising, its about finding the time to work out. Hey, its easy if you are in your 20s. They have no responsibilities.
But I am talking here to those in their 30s and 40s. People with responsibilities, children, a spouse, a job (or two) and maybe having to take care of aging parents. In other words, people who dont have 2 hours a day to get to the gym. People whose time is not all theirs. How do they set up a weight loss program, one that they can stick to?
First of all, you need to set up a physical exam with your doctor. This physical is a priority because of the fact that if you have been sedentary for several years, there may be limits on what you can do physically. So before you start the process of putting together your weight loss program speak with your doctor to integrate your doctors advice into the weight loss program.
After seeking out advice, the next thing to figure out, and probably the most difficult, will be how to finding the time to work out. Like I said above, teenagers and those in their 20s have all day for this. We dont. So how do you do this? Here are a few ideas:
1) Pre-plan your day. As Jim Rohn says, Dont start the day until it is finished on paper. You have to plan, every single day, when to work out. It is probably easiest to try and get your workout in first thing in the morning, before the rest of your day catches up with you, but I understand this isnt practical for everyone. Remember that you are looking for a total of 30 minutes daily, and that could mean 3-10 minute workouts . The point is to make sure that you plan this time for yourself every day.
2) Get a partner. It is easy to blow off a workout if you are doing it yourself. Its far tougher if you have a reliable partner who is counting on you.
3) Looking for 30 minutes a night to get in shape? Skip one TV show a night and you found your 30 minutes right there.
4) Walk or bike to work. I know this isnt practical for everyone, and can be difficult in bad weather, but if you live within a 20-minute radius of your place of work by walking or biking this could be an acceptable option.
5) Use the weekends. Most people only need 3-4 days a week of exercise to maintain a decent level of conditioning. Most people are not looking to become bodybuilders. So if you have more time on the weekends, utilize it.
6) Bring the gym to you. Here, I am not talking about buying elaborate gym equipment. You can start a weight loss program from home with no more than bodyweight workouts and resistance bands. This will eliminate the travel time to and from the gym.
7) Involve the kids. You can get a great workout in of you play soccer with your kids in the backyard. So structure time with your kids around physical activities this way you can be a good example to them and they dont end up on the wrong side of the childhood obesity statistics that are reaching epidemic levels throughout the western world.
Now that we have taken steps to find that 30-minutes a day we need for exercise, what are you going to do with the 30 minutes? For you to set up a weight loss program, you will need to incorporate both strength training and cardiovascular exercises. and you must do both.
Women have a problem with this. They think that they will just do cardiovascular exercises and burn fat that way.
It that is all they do, they will not get the results they are seeking. The reason is that you need to start burning more calories when you are NOT working out. And the only way to do that is to add muscle to your frame so that you turn your body into a more effective fat burning machine.
So you must do both. I would recommend at least 2 days a week for strength training and 2 days a week for cardiovascular conditioning. If your doctor approves, go for three days a week for each.
But just working out is not the answer. The final step in the puzzle to setting up a weight loss program is for you to change the foods that you consume. Most Americans consume a high-fat, high-calorie diet and this is what leads to high blood pressure and cardiovascular disease.
So you need to change what you eat. And for many of us, that can be tough, but I will tell you that it is easier to make big changes than to make small changes. And while this may sound counter-intuitive, let me explain what I mean.
Lets say you are used to eating a 16 oz. steak for dinner. If you decide you are going to cut back to 8 oz, you are going to feel deprived. Sooner or later, you are going to rebel against this and start eating again, maybe more than you originally did.
But if instead you switched entirely and started to eat something lower in calories and fat, like grilled chicken or turkey, you will be eating the same volume of food but not consuming as many calories.
The big problem is that most meal plans feature foods that we hate. So rather than trying to go with one of the custom programs you will find online, what you should do is create your own meal plan around foods that you already love and are healthy for you. This is what I did and it is one of the things that has changed my life.
You also need to change when you eat and how often you eat. Three square meals a day is not the answer. Adopt the nibbling diet and eat 6 or small meals a day. This way you are never gorging yourself and you are allowing your protein and sugar levels in your blood to stay constant. It also has the added benefit of never feeling like you are on a diet because you are always eating.