So you want to lose weight but are unsure where to start?
You may have tried working out or dieting in the past and didn’t get great results.
Many people want to lose weight and need to understand how it works.
A recent study by Gallup reported that about 49% of men and 51% of women would like to lose weight and improve their overall health.
Weight loss can be a complex topic for some people, but it doesn’t have to be.
You can start losing weight and keep it off with a solid plan and a little effort.
To lose weight, you should commit to getting exercise at least 30 minutes per day for 4 to 5 days per week.
With a regular workout plan and a few healthy wellness habits, you’ll see real results.
Check out the information below to help determine if you would like to get started and learn how a personal training plan with West Cary Fitness can help.
Planning For Weight Loss
If you look online, you will discover that there are many different philosophies about losing weight.
There are workout plans, diets, and all sorts of supplements that will supposedly work.
My approach to helping clients is simple and fits most people’s lifestyles.
It includes four key components – working out, building muscle, nutrition coaching, and wellness habits.
1 Working Out For Weight Loss
The first key to working out to lose weight is to burn calories.
The best way to do this is to get your heart rate up into Zone 2, which is about 70% of your max heart rate.
For best results, you will want to do these 4 – 5 days per week for a minimum of 30 minutes.
Walking or jogging are the most efficient exercises for Zone 2 training. You can also do other exercises such as hiking or rucking.
The goal is to get your heart rate up to Zone 2 for at least 30 minutes.
Building Muscle
Building muscle will help you keep your weight off. The higher your muscle mass, the more calories you are likely to burn.
Basic bodyweight exercises such as air squats, push-ups, and sit-ups will help you to build muscle.
Nutrition Coaching
Nutrition is the second biggest factor in losing weight.
But don’t worry, you don’t have to go on some elaborate paleo or Mediterranean diet to get results.
You can apply The Healthy Food Pyramid (Harvard)nto understand better what you should eat.
I offer nutrition coaching to help clients apply the basics of this plan to their daily meal plan.
Daily Wellness Habits
Last but not least is daily wellness habits.
Wellness habits a small habits that are easy to do and compound their results over time.
Here are some examples:
- Intermittent fasting
- Cold showers
- Eating protein for breakfast
- Sleeping seven hours
- Reducing sugar
- Reducing caffeine
- Stretching
When I train clients, I recommend adopting one habit for the first few weeks.
Once a wellness habit is formed, others can be added.
Are You Ready To Lose Weight?
If you want to learn more about starting a weight loss plan with West Cary Fitness, contact me here.
Additional Resources
James Clear is one of the leading authorities on how to build good habits and get rid of bad habits.