Expend more energy than you consume and there will be a reduction in weight. This is a simple energy balance equation. Creating a negative energy balance where you are in a calorie deficit, will cause you to lose weight.
Cardiovascular fitness and Resistance training are two fundamental ways in which you can lose weight. Ultimately, when someone wants to lose weight they might say ‘I want to tone up’ or ‘I want to drop body fat’ or ‘I want to be leaner’.
These are fair to say, but what do they really mean? Do you really know ‘how’ to do those things? If you are unsure, this article will help you. I have over 12 years’ experience working with clients face to face and online to help them be a better version of themselves.
I wish I could tell you that it’s really simple but the truth is, there are many variables that can impact on you losing weight. I’ve put together my top 5 which you can follow, that work for my clients at the moment:
Create a calorie deficit – eat less calories is one way to do this. Look at the types of food you are eating on a daily basis then weekly basis. Try to be more good than bad.
Exercise more – this is the second way to create a calorie deficit and links with the point above. The key here is quality not quantity. Exercising for 30 minutes can be better than doing 60 minutes if you check your phone and go on Instagram between sets.
Improve your numbers – if you are fitter, you will exercise for longer without feeling tired. You will increase your cardiovascular fitness and this can help how your body uses energy.
Increase your strength – by getting stronger you are increasing muscle mass. You need to increase muscle mass to have shape and definition if you want to look toned. Record how many reps you do on a certain exercise and look to increase resistance. If you become obsessed with cardio and don’t do resistance training, you will look like a marathon runner. Yes, you will probably lose weight but you will lose muscle mass too!
Consistency – keep going. Set benchmarks to work towards and be persistent. Reward yourself and be proud of how far you have come. Don’t be the person who started something great but didn’t finish to see the masterpiece.
By following the above points, you have to be prepared to make sacrifices. Try to reduce rather than cut out completely so instead of having 3 glasses of alcohol over the weekend, cut back to 1. Instead of having crisps as a snack every day of the week, have it only twice. There are many alternatives which you can implement into your day that are going to add up and make a big difference over time. If you need any help with that, reach out and let me know. I have been fortunate to work with people of all ages and abilities and
I hope that this article will help you feel better about yourself, make the change and live a healthier lifestyle.