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3 Easy Steps To Losing 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. In fact, losing weight and getting in shape couldn’t be easier. Here are 3 simple steps you can take to start a journey to a healthier person.

NUTRITION:

This is listed first because it’s really that important. I’ve seen triathletes (myself included) get 15 hours of exercise a week and gain weight. Exercise alone will not cause weight loss. You’ll improve your cardiovascular system, bone density, and a host of other things. However, to lose weight you have to go into a calorie deficit. This simply means that you need to burn more calories than you consume. I often joke that the single most effective exercise is “table refusal”. This is where you always say no or decline the offer of more food.

STRENGTH TRAINING:

A big misconception out there among many is that they believe in spot reduction. They feel that if they do a lot of abs exercises they will lose weight around their midsection. This is simply not the case. Lose weight all over your body. Another big misconception about strength training is that you will build so much muscle so fast and in fact gain unwanted weight even if it is lean muscle. Again, that won’t happen and even less likely if you avoid the isolation-type movements and exercises commonly done in the 80s and 90s.

CARDIO:

The last piece of the fitness puzzle is doing cardio. Cardio workouts are really only limited by your imagination. You can row, cycle, swim, run, walk, climb, skate, etc. It’s practically unlimited. If you’re moving, then you’re doing cardio. In reality, you only need 30 minutes of cardio a day depending on your intensity levels.

Usually most out there are able to 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 get pretty good nutrition and cardio, but don’t lift weights for fear of getting too heavy, which is counterproductive in endurance sports. Weightlifters cut back on nutrition and strength training, but don’t do cardio for fear of losing weight. This is perhaps fine if you are attempting to compete in a particular event. However, most just want to be healthy and look good. If you’re one of those, create your routine to include small changes in all three of the above areas (Nutrition/Strength/Cardio). You don’t need to train for 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 takes time and constant effort. Too big changes too soon are more often than not well intentioned but not sustainable.

I hope this helps you take a better path to health and fitness. Inside everyone is a healthier body that is dying to get out.

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