"How to lose weight fast?"
That is a question I get on a daily basis from both the readers of my
website as well as from the clients that I work with. In today's day and
age people want results and they want them ten minutes ago. We are so
conditioned to get what we want right when we want it; what with instant
messaging, instant downloads, etc.
In this article I am going to break down some common ways for you to
learn how to lose weight fast. I am going to throw some quick and easy
tips at ya, and gonna answer some very commonly asked questions I get
regarding fat loss in general.
A word of caution before we get started: Learning how to lose weight fast is not for everyone.
The reality is this: It is going to take work. Dedication. And a
commitment to seeing beyond setbacks and failures. If you are looking
for some quick, silver bullet solution to your weight loss than you came
to the wrong place.
Still here?
Awesome. Let's get started!
4 ESSENTIAL WEIGHT LOSS TIPS
Wanna know what the most powerful thing you can do for your weight loss
right now is? It's the first thing you should do, long before buying a
gym membership or a diet plan. First thing is first, you need to learn
how to-
1. Be Straight with Yourself. To take an honest,
no-holds barred look at the way you are living your life. What you are
eating, how much you are eating, what type of exercise you are getting,
and how much. Also, you need to learn how to properly set your weight
loss goals.
Okay, back to what I was saying...
It's critical for you to assess where you are at right now.
This is the first thing I ask my clients before I even ask them what
their weight loss goals are. Over the next few days, write down exactly
what you are eating. Keep a log of when you eat, what type of exercise
(if any) you are getting, and even your stress and rest levels. Note
what time of day you were feeling most lethargic and/or stressed.
Having this Point A is critical to understanding what kind of changes
you need to make to your life. Often having our past behavior written
out in front of us makes it seem more real to us, and it also gives you
the opportunity to take a more objective perspective of what your diet
and fitness routine looks like.
2. Don't Be Afraid to Plan. Many people fall back into their old habits because it is convenient and comfortable.
Look, eating properly is not going to a cinch. But it can be easy to
manage your food prep time (and even save you a butt-ton of money) if
you plan ahead. This could mean cooking all of your meals for the week
on a Sunday afternoon. Generally doesn't take longer than 90 minutes,
and then you don't have to worry about bupkis for the rest of the week.
3. Log and Monitor Your Diet and Exercise. This is my
favorite tip, and is something that many trainers don't talk about.
(Yes, even some of the trainers at my home gym. Sigh.) Not only does it
take only a couple minutes per day to update, but it is a powerful
motivational tool to be wielded on those days when you feel your
motivation sagging.
More importantly, you can see precisely where your efforts are paying
dividends and where you might need to re-evaluate your diet and workout
regimen.
4. Don't Wait for The Perfect Day to Start. This is
another common problem, and one that isn't limited to weight loss and
fitness goals. Don't wait for that perfect pair of running shoes. Or for
the gym to be open tomorrow. Or to have an iPod. Do what you can with
what you have right now.
Ever heard of the concept of "imperfect action"? It's the premise that
you should take action regardless of whether you deem yourself "ready"
or not. All too often I see people talk themselves out of living a
healthy lifestyle because they need to wait for that perfect day to
start. (Ahem-New Years.) Only problem is, for most that perfect day is
always just over the horizon, somewhere out there but it never actually
comes around.
HOW TO LOSE WEIGHT FAST - FAQ
1. How Quickly Can I Expect to Lose Weight? As with
everything in life worth achieving, it all depends on how much effort
you put in. With a decent combination of proper diet and regular
exercise you should be able to easily see 1-3 pounds of fat drop off of
your midsection per week. Of course, if you start skipping workouts or
doubling up on your cheat days, then obviously your results won't
reflect it.
2. How Do I Stay Motivated When I "Just Don't Feel Like It?" There
are a few ways. You can do the motivational playlist, post a picture of
the fat you on the fridge, etc. But my favorite one is this- Start
small. Starting is ALWAYS the hardest part. Once you get those running
shoes on and get out the door I find that things take care of themselves
from there. Don't even think about it, just get dressed and walk out
the door before you have a chance to talk yourself out of it. (P.S. I
talk about motivation TONS in my weight loss newsletter. It's an easy
and free reminder every day or two to stay on track.)
3. Do Fad Diets Work? No. A big fat no. Sure you might
drop a bunch of weight in the first few weeks. But most of the time it
is either water loss (which doesn't equate to fat loss, which is what
you actually want) or temporary. Starving yourself actually has the
adverse effect of slowing your metabolism. Your body, feeling
threatened, goes into survival mode and works against you to keep energy
(and rightly so). Fad diets are just that - a fad. What you want is a
lifestyle change.
4. Do I have to Work Out for 5 hours a day at the gym? Of
course not. Look, I used to train between 5-6 hours a day when I swam
competitively - but I was also eating about 6,000 calories of food per
day. You can easily stick to doing 40-45 minutes at the gym 3x a week as
long as you eat respectably and still see significant weight loss.
5. How Much Do Genetics Affect My Weight Loss? Genetics
obviously play a part. Not all of us are going to look like
super-models, but that shouldn't hold you back from living a healthy
lifestyle. We are given one life and one opportunity. There is no reason
to live at any less then your best because you think even the best you
won't live up to what society thinks you should be. Forget about the
crap you see in magazines and on TV. Focus on you and you alone.
6. Why Don't I Just Take Some Diet Pills Instead of Working Out? Like
I mentioned above, being healthy is a lifestyle thing. Popping a few
pills is no substitute for regular exercise and giving yourself the
proper fuel to not only keep your body in great shape but also giving
you more and better energy than all the ephedrine and caffeine in the
world. Make no mistake, the multi-billion dollar weight loss industry
will always tell you what you want to hear. "Take these pills and lose
twenty pounds with no exercise," blah blah blah. It's a bunch of baloney
designed to sell you MORE crap.
7. How Long Will it Take to Adjust to My New Eating Habits? Breaking
old habits can be super difficult. I know. The fact is that we are
conditioned to always fall back to what is familiar and comfortable,
even if what is comfortable and familiar to us is negative or
counter-intuitive to our health. While this is not a hard-and-fast rule,
in my experience with people I train it takes around 14-21 days to
adjust to new, better habits. Once that happens, you won't believe how
you were stuck in the bad ones for so long.
8. I'm Fine with Being Overweight. Is it really that dangerous? It
can be, yes! There is a huge number of diseases that are directly
linked to obesity, among them - heart disease (number one killer of
adults in North America), high blood pressure, gout, diabetes (which has
literally exploded over the past two decades - particularly among
children) and even cancer. So yes, it's not cool.
9. Is All Fat Bad for You? Nope. There is a certain
amount of fat that you should be ingesting over the course of the day as
part of a healthy diet. The "good" fats are unsaturated, and can be
found in nuts, whole grains, and vegetable sources such as olive oil.
Wanna Learn Even More About How to Finally Get That Six Pack?
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