London celebrating 2012
It's 2012 and everyone wants to lose weight. The holidays are over and the gyms are packed. Incorporate these tips to maximize fat loss.
This is a great start for anyone who needs more direction. Most importantly, keep in mind everyone starts out the year strong but loses sight of their goal within a month or two.
Strength Training Gives the Best Results
- It also improves performance in cardio activities such as running.
- If you don't have access to a barbell you can do bodyweight exercises or purchase a dumbbell/kettlebell.
Be a Role Model
- Contrary to what you think your goal is not only about your self. Your choices affect friends or family who are also looking to lose weight.
- Reinforce positive decisions by remembering what you want. In turn others will do the same by your influence and look to you for support.
Use Common Sense
- You know the basics. A product that advertises it's healthy probably isn't healthy. There aren't vegetable commercials but it's commonly known they're nutritious.
- The very least exercise should do is work up a light sweat and feel a bit challenging. Otherwise, can you really say you did something?
Add a Fast
- I grabbed this one from Mike T. Nelson - add a day without eating. You can drink water, plain tea, or black coffee (duh, no milk or sugar!).
- A day without food won't be the end of the world. If it's really tough, eat but space out the time between meals until you're able to fast the entire day. [Mike's full article]
- A bonus to fasting is it also frees up time that is spent on cooking and eating. Use your newfound time to do other things during this day.
- All is not lost for those truly busy individuals who have a jam packed schedule. Exercising 3, 4, or 5 days it isn't always feasible. However something is better than nothing.
- Workout 1-2 days using 2-3 exercises. For example, some squats and farmer's walks is a quality training session. Be sure to make it count.
- If I had to choose 4 exercises to prescribe someone for the New Year? Back squat, dumbbell bench press, chin-ups, and conventional deadlift.
The true test is to stay committed past February. Make it 12 weeks and nothing will be impossible.