Imagine if you could make one simple tweak and see an INSTANT boost in your weight loss.
Or even better:
What if you could use 6 proven strategies…
…each one helping you lose MORE weight than ever before?
Well, in today’s post, I’m going to show you 6 crucial things to do that will jumpstart your weight loss.
Have you successfully lost weight with exercise, but now things have ground to a halt?
This piece of research from Current Biology explains why:
Exercising for weight loss results in FEWER calories being burned in each successive workout.
This means that:
People who start exercise programs to lose weight often see a decline in weight loss (or even a reversal) after a few months.
Bad news for the millions worldwide struggling to lose weight through exercise!
The article involved 300 men and women and it matched the number of calories they burned to their level of physical activity.
Unsurprisingly, moderately active people were burning more calories than sedentary ones were.
However, the difference of calories being burned by most and moderately physically active people was NEGLIGIBLE!
Your body is extremely adaptable. And while it’s getting used to the intense workouts you put it through, it will continue to lose weight.
However, as soon as it gets used to your workouts (and it will reach that point), you will stop burning more calories!
So, unfortunately, simply staying active consistently won’t do the job.
Does that mean you should stop exercising?
And does it mean there is no hope for people who can’t go on a weight loss diet?
Sadly, this is precisely what many people believe, especially when results grind to a halt.
However, there are a number of clever ways to manipulate your metabolism in order to trigger fresh weight loss.
Here’s the key:
In order to keep burning more fat in each workout session…you need to make things ever-challenging for your body.
This requires continual change to outsmart your body’s tendency to remain in the same state – a condition known as ‘homeostasis’.
If it adapts, it will learn to expend energy more efficiently…meaning your weight loss slows, or worse still, vanishes altogether.
The trick is not to let it adapt.
Here are 6 easy steps that work quickly and will help you lose weight TODAY:
FITT is an acronym for Frequency, Intensity, Time, and Type of the workout you are engaging in for weight loss.
I absolutely LOVE the FITT principle! It revolutionized my workouts more than any other strategy.
The FITT principle lets you manipulate how much stress a particular workout is causing your body.
If you want to keep things fresh, (for your body and mind), then simply change up any one of the parameters.
Thanks to FITT, my workouts are NEVER boring. I’m always switching things up and now I always look forward to exercising.
Forcing your body to keep adapting to workouts that become progressively challenging will help it burn higher amounts of calories during each of those workouts.
Using the FITT principle will help avoid boredom and injury. It will also keep your motivation high.
Just think: how many times have you skipped a workout, not because you were too tired, but because you were BORED with the same old routine?
Tips on making FITT work for YOU:
Monitor your progress. Once you notice progress stalling, switch up one or more of the FITT elements.
Even changing just one of the elements can have a HUGE impact on how your body responds.
Not sure where to begin?
Use this handy guideline from the American College of Sports Medicine to get you started on quantity and quality of exercise.
Upper Body Cardio
The usual cardio session for an average working out person involves using the stationary bike, the treadmill, or the stair stepper.
But when you stick to these machines, you are not giving your body the chance to burn as many calories as it could be burning.
If you want to stack up the calories being burned and increase your endurance at the same time, you need to include your upper-body muscles in your cardio sessions.
Therefore, look for machines that will also help you exercise your upper body.
This one simple hack TRANSFORMED my weight loss from exercise.
For instance, you can use a total-body elliptical machine to work out on both upper and lower body components.
Use your arms to pump the handles at first and then switch to your legs.
You can also take a Kranck cycling session that involves just the use of your upper half.
Trying to get your heart rate to rise using just your upper body can be much more challenging! I find it adds an element of fun, allows my legs to recover for more effective workouts and is a great boredom buster!
See also: 13 Exercises That Burn More Fat Than Running
Having a Plan
Before you start working out, you need to have a specific goal in mind.
Why are you working out? Are you doing it to lose 5 pounds? Just to reduce your belly? To stay fit? To increase your strength or endurance?
There can be millions of reasons, and you will have to pick one if you are to succeed.
This is important because if you know why you are working out, you will also know which workout will be the most effective for YOU.
Different workouts have been designed with specific goals in mind. You can’t adopt a one exercise-fits-all approach to losing weight.
Once you know what you want to achieve, you will have your primary objective.
This objective matters. It will determine how much working out will you be doing, how intense that work out is going to be, and the mode of every workout.
For instance, you could be doing cardio, stretching programs, or resistance exercises, depending on your primary objective.
Related: Side Fat Exercises: 7 Moves That Burn Side Fat (And Get You Fit!)
Why is clean eating so important when you are exercising for weight loss?
Because it helps you estimate the number of calories you might be consuming.
You don’t have to arrive at an exact figure. But merely keeping a food journal helps you become more mindful of what you are eating.
If you determine that you are eating more calories than you are working off, then you only need adjust your portions.
And this is far easier to accomplish using any data you’ve collected.
Moreover, it will also help you eat the right kind of food.
Clean eating is itself a motivating force in losing weight. It creates the right mindset to not only continue eating healthily, but to exercise regularly and make healthy lifestyle choices.
Whilst eating junk food has the opposite effect. It causes sluggish workouts, erodes your motivation and creates a complacent attitude.
I know I ALWAYS feel more motivated to exercise when I eat clean, wholesome foods.
Clean eating needn’t mean sacrificing taste, depriving yourself or constantly feeling hungry. Thanks to popular diet plans such as the ketogenic diet and low carb recipes, clean eating has never been more appealing.
- 15 Zero Calorie Foods for Weight Loss
- 14 Quick and Easy Healthy Meals
- 10 Low Carb Food Swaps for Weight Loss
- 14 Foods That Burn Belly Fat
- How to Lose Belly Fat Fast: 8 Secret Exercises to Lose the Pooch
If you happen to workout at a gym that is replete with trainers, physical therapists, dietitians, or nutritionists, then take advantage of their expert advice.
Registered experts will be able to impart tricks and tips to you that are not obvious.
If they’re passionate about what they do, they’ll be only too happy to discuss and share their ideas with you.
You might even prevent an injury or two if you listen to them.
Moreover, they will be able to help you come up with a diet plan that will make weight loss much more likely.
With their help, you won’t be in danger of under/overworking or under/overeating!
Listening to more experienced gym members on how to train and what to eat is what gave me a solid foundation in losing weight and transforming my health. If it wasn’t for their guidance and support, I doubt I’d be where I am today and I’m eternally grateful for all their help.
Related: 10 Benefits of Morning Workouts to Lose Weight
This one secret caused an EXPLOSION in my strength, muscle growth and ultimately weight loss.
Let me explain:
The eccentric portion of an exercise is where your muscle is lengthened. It is the opposite of contracting a muscle.
Imagine you’re curling a dumbbell with your right arm. You raise up the weight and fully contract your muscle. This is the concentric or positive phase.
Now, when you lower the weight, your bicep returns to its original fully stretched out position.
In doing so, you have just performed an eccentric or negative contraction.
You have now learned one of the top secrets in gaining strength, increasing muscle mass and therefore burning more calories – even at rest!
Most people neglect the negative portion of their exercise. And in doing so they’re effectively throwing away half their workout!
Studies have revealed that not only can our muscles handle more weight during the negative phase (making them ideal for forced reps etc), but the healthy ‘damage’ caused to muscle tissue, causing them to grow stronger, is also greater.
Simply put, this means you’ll experience an insane ‘afterburn’ effect from your workout. Your body will take longer than usual to recover from your workout.
And the longer the recovery, the more calories you’ll be burning!
So in future, be mindful of the eccentric part of any exercise you perform…they literally add up to half your workout.
Always perform them slowly and deliberately and never any faster than when you lift a weight or contract your muscle.
Related: Strength Training Guide for Women: 6 Exercises Without Building Bulk
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Which of these 6 advanced strategies will you implement first? Leave your comments below and your real-life results to inspire others!
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