Thursday, January 03, 2013
Do you want to lose weight? Tone up? Get visible abs? Decrease body fat? Change your body composition? Letís talk fat loss!
This is my guide for those of your who are totally new to this to make things simple. But for those of you who arenít new to this, stay tuned Ė Iím gonna break it down for you and take you back to basics!
Step 1. Find your BMR. You need to have an idea about how many calories a day you burn just being alive. Itís more than you think. You also need to take into consideration how active you are. So go ahead and get your daily caloric expenditure while youíre at it.
Step 2. Now that you know how many calories you burn each day, you need to know how many you consume. So just for laughs, go log your food for one day. I like calorie/ macronutrient trackers such as sparkpeople.com, myfitnesspal.com, or livestrong.com. You need to decrease your calories by 500 a day to lose 1 pound a week. You can do that with diet, exercise, or a combination of both, which is the one I recommend.
Step 3. Get a workout plan. It should include low intensity cardio, high intensity interval training and strength training. You want to burn fat, gain muscle and get really fit, right? So do them all!
Step 4. Sleep as much as possible. If your calories are lower than what you are used to and you are used to eating fries and pies you will probably have cravings, especially at first. Sleep will help decrease cravings, it will decrease recovery time between your workouts and you will feel so much better!
Step 5. Donít eat processed foods. If it has an ingredient list, itís suspect. If it has ingredients you cannot pronounce or donít know what it is, donít eat it. Shop the perimeter of the grocery store for meats, high quality dairy, fruits, veggies and stuff that came from the earth. Whatever is leftover in your house, donate it or throw it away.
Step 6. Donít stress out. This is what I usually see from clients..
They wake up on January 1st and decide to lose weight so they join a gym. They are confused and get on the elliptical with People magazine and their ipod for an hour. They decide they should lift some weights so they do a few bicep curls and some lunges. They are tired so they go home. They eat grapefruit some lettuce and call it a day. This goes on for about a week and a half then something comes up and they decide to skip the gym. Well, about 3 weeks into this plan they are missing the gym more frequently than they are going, and they donít understand why they just canít lose weight and give up.
They wake up on January 1st and decide to lose weight so they join a gym. They take spin 5 days a week, after which they spend 30 minutes doing abs. They come back later in the day to lift weights for an hour. On Saturdays they do back to back pilates and kickboxing classes. They workout nearly 2 hours a day, 6 days a week. They follow the top 100 fitness models on Facebook and they read blogs from Paleo fanatics, Eat Clean experts, they hear about Jennifer Aniston just getting her post baby six pack from the Zone diet.. Thereís just SO MUCH INFORMATION OUT THERE!!!!! And they try to follow every single thing they hear perfectly, until one day, they break down.
DONíT DO THIS!!!
Just take it back to basics. Follow all of the steps I listed above and you will have success. It really is that simple. If this confuses you or if you need a detailed plan laid out SPECIFICALLY FOR YOU then allow me to be your guide and your online personal trainer. I will help you and be there for you every step of the way.
2013 can and will be your year!
The Get In Shape Girl