Fitness has been near and dear to my heart for almost my entire life, and now, I want to show everyone what I did, and what I know in my heart-of-hearts will work (saving you time & pain).
Please understand I'm NOT a CPT, NASM-certified, doctor, fitness professional, or one of those people who can eat McDonalds 8 times a day and still have a six pack. I'm a regular person, who was at one time overweight and unfit as a human being can be.
So I've been where a lot of you guys are, I know how hard it can be to count portions, how badly you hate yourself when the scale goes back up at times, how hard it is to be "disciplined" etc etc...
But I've also learned how simple it can be, when you know what to do.
And, I want to show you in one easy-to-read post, that you can read in one sitting, what it took me ~6 years of painful trial and error to figure out the hard way.
Here's what I mean:
Below are three fitness strategies I’ve used, which have worked for me, to get you to your next "plateau" of weight loss, no matter what kind of shape you're in, and even if you're not "sooper disciplined". I know they work because it's literally what I did. All of the stuff I did that was painful or torture just hurt and didn't work. This stuff worked.
✔️ STRATEGY 1: From Significantly Obese To Just Obese ✔️
➡️ Stop drinking all calories. Water, diet soda, tea, black coffee, that's it.
➡️ Cut all carbs from ONE of your meals. Just one.
➡️ Do low-impact cardio for 20-30 mins a day. Challenge yourself but do NOT torture yourself. If 20 mins is too hard, do 10 mins instead.
➡️ Don't change ANYTHING ELSE even if most of your diet is crap. Don't count a damn thing.
I was losing 5-6 lbs a week while still eating pizza and burgers and Doritos for dinner. No need to do more than is necessary.
✔️ STRATEGY 2: From Obese To Skinnyfat ✔️
➡️ Begin a basic, full-body weight-lifting routine, and do it 3x a week. Example:
Wide grip lat pulldowns 3 x 10 (3 sets of 10 reps)
Flat dumbbell press 3 x 10
Seated neutral-grip row 3 x 10
Goblet box squat 3 x 10
Dumbbell curls 3 x 10
➡️ Keep up the cardio, you can do it after lifting to make it easy
➡️ Switch ALL snacking to whey protein shakes, or pea protein shakes if you're lactose intolerant
➡️ Get rid of any of the "obvious terrible" food you're still eating (no more pizza, lol)
➡️ Begin counting calories. Use an online calculator like this one to calculate your calories for fat loss, then track what you eat using MyFitnessPal or Cronometer.com and eat your calorie limit every day. Recalculate your calorie limit every time you lose 5 lbs.
➡️ Give yourself permission to fall off the rails with your diet once or twice a week.
✔️ STRATEGY 3: From Skinnyfat To Ripped ✔️
➡️ Use a free site to calculate your macros for fat loss. Macros are how many grams of protein/fat/carbs you need per day.
➡️ Continue to track your foods as before, but mind your macros now.
➡️ Clean up the diet, but do it as slowly as is comfortable for you. Sticking to your macros is the most important thing.
➡️ Start weightlifting with a 5-day split, one muscle group per day. Example:
➡️ Slow down on the cardio a little bit, 10-15 mins after lifting every day is fine.
✔️ Lastly, remember these things:✔️
➡️ If you have to scale literally any of this stuff back, do it. It's your journey, not mine. These are just guidelines.
➡️ You should be challenging yourself, but never torturing yourself. "Painful" and "effective" do not go together.
➡️ The path to your fittest self will NOT be a straight line. There will be setbacks, plateaus, etc. Everyone goes through it. Take all the time you need, then get back on the wagon.
BEST OF LUCK TO YOU! Taking care of your health is the best thing you can do in your life and I wish you all the best in accomplishing your goals.