3 easy steps to lose weight
Losing weight and getting healthier is always a hot topic, especially this time of year. It’s amazing how many ads and products exist just for this purpose. Actually, losing weight and getting fit couldn’t be easier. Here are 3 simple steps you can take to get started on a path to a healthier you.
NUTRITION:
This is listed first because it really is very important. I have seen triathletes (myself included) exercise 15 hours a week and still gain weight. Exercise alone will not cause weight loss. You will improve your cardiovascular system, bone density and a host of other things. However, to lose weight you have to enter a caloric deficit. This simply means that you must burn more calories than you consume. I often joke that the most affective exercise is the “Descent from the table”. This is where you always say no or decline the offer of more food.
STRENGTH TRAINING:
A big mistake among many is that they believe in point reduction. They feel that if they do a lot of abdominal exercises they will lose weight around their abdomen. This is simply not the case. You lose weight all over your body. Another big misconception related to strength training is that you will build a lot of muscle so quickly and in effect gain unwanted weight, even if it is lean muscle. Again, it’s not going to happen and it’s even less likely if you’re avoiding isolation type movements and exercises that were commonly done in the ’80s and ’90s.
CARDIO:
The last piece of the fitness puzzle is cardio. Cardio workouts are really only limited by your imagination. You can row, bike, swim, run, walk, climb, skate, etc. It is practically unlimited. If you are moving then you are doing cardio. It really only takes 30 minutes a day of cardio depending on intensity levels.
Usually most can walk down 2 of the 3 steps. However, for some reason it’s hard to get all three at the same time. Many endurance athletes have pretty good nutrition and cardio, but don’t lift weights for fear of becoming too heavy, which is counterproductive in endurance sports. Weightlifters are low on nutrition and strength training, but don’t do cardio for fear of losing size. This can be very good if you are trying to compete in a certain event. However, most just want to be healthy and look good. If you’re one of them, build your routine to include small changes in the three areas above (Nutrition/Strength/Cardio). You don’t need to train more than an hour a day (30 minutes of cardio and 30 of strength). Then make small changes to your diet. Remember, this is a lifestyle change, so you are creating a new life here. This requires time and constant effort. Changes that are too big and too soon are often well-intentioned but not sustainable.
I hope this helps you get on a better path to health and fitness. Inside each one is a healthier body that is dying to get out.
