By, Daniel Novikov
Everyone knows how difficult it can be to lose weight. It can be very frustrating to workout and not see any major results. It’s important to workout and try to be healthy because it is beneficial in many aspects of life. When I was not in the best shape, I was more self conscious of the flaws that I had, including not being in shape, which took a toll on me mentally and physically. It was harder for me to do tasks physically and from the lack of energy. Once I figured out what routine worked for me I started seeing results weekly rather than monthly. Keep in mind everyone is different and everyone’s bodies work differently. Here I will list steps to help create and achieve an effective weight loss and workout routine that works for anyone who is having trouble creating their own personal weight loss and workout routine.
What you will need:
- a notebook for recording weight loss routine (optional)
- Set a goal. Determination is one of the most important aspects of weight loss. You need this foundation for weight loss to begin and to continue until you reach your goal. A goal can be something as simple as buying a pants size too small for so that you are determined to fit into them. Other forms of determination can come in something like recording your weight loss. Without a clear idea of what you want to achieve, it is difficult to find motivation.
- Make a dietary plan. Having a proper and healthy diet is about 70% of the weight loss process. The human body burns about 2000 calories a day; to lose weight you need to eat less than 2000 calories, but you need more than 1300 calories a day to have energy throughout the day and have the body work properly.
- Make sure what you eat is not high in carbohydrates, trans fat, or sugar. You need essential dietary carbohydrates to have energy before a workout, and achieve a healthy amount of carbohydrates you need to eat grains. Foods rich in grains include spaghetti, bread, and rice. Other essential nutrients need to be consumed through fruits and vegetables such as bananas, carrots, apples, and celery; these also contain essential dietary carbohydrates. The body needs to consume complex carbohydrates , which are found in in fruits and vegetables. Junk food and candy tend to be high in simple carbohydrates, which are bad for the body.
- Consume a certain amount of fat a day. This helps keep hormone levels in check and help reproduce tissue. Foods that have healthy dietary fat are meat, nuts, and vegetables. Try to eat more lean white meat such as chicken breast and fish rather than red meat such as ribs and steak. The consumption of fat is also needs to be increased throughout the weight loss process for when muscle begins to build, because muscle burns fat including essential dietary fats.
- Consume essential protein. Meat, nuts, and dairy products are also good resources for protein, which helps reproduce muscle tissue. This is very important, because the more you work out the more protein needs to be consumed to rebuild muscle tissue.
- Drink a lot of water. You should aim to drink eight cups of water a day. Water has proven to burn fat and raise the body’s metabolism by 33%. Water helps clear veins and blood vesicles from blood clots and it can hydrate a person for a longer time than any energy drink can. Energy drinks or drinks such as Gatorade also have a lot of sugar which tend to dehydrate the body faster than water.
- Plan out a cardiovascular workout. Cardiovascular workouts are the most effective to lose fat. Cardiovascular workouts include running, jumping, biking, skating, or anything that elevates your heart rate. Make sure you do a cardiovascular workout about three times a week.
- Plan a weight lifting workout. Lifting weights is also a big part in losing fat, since muscle burns fat. Weight lifting workouts include push-ups, sit-up, leg-lifts, dumbbell workouts, bench press, or any workout that makes muscles work more than they regularly do. Make sure you lift weights about two to three times a week.
- Get a lot of rest. Resting gives the body an opportunity to recover from working out and muscles begin to rebuild though consumed protein. Sleeping boosts the metabolism and burns fat faster. The calories you consume are mostly burned during sleep. To raise your metabolism the minimum amount of sleep needed is about eight to nine hours each night.
- Increase your workouts regularly. Do not do the same workout for months on end. Raise the amount of sets and reps in all workouts to keep weight loss at a constant state.
- Remember that you may not lose as many pounds as you think, since muscle weighs more than fat. You will lose fat, but you will gain muscle so weight difference may or may not be as significant. Do no rely on a scale for results, your results will be more visual.