Wednesday, January 4, 2012

New Year, Fat You

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.

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.

The Minimum

  • 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.
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.

The true test is to stay committed past February. Make it 12 weeks and nothing will be impossible.


  1. The muscles included within the core group are the abdominals, chest, back, and shoulders. There are additionally some core exercises that focus on the lower body. When performing these workout routines, several areas of the body are labored altogether making it an efficient approach to core workout.


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