Discover the Importance of a Strategic Weight Loss Training Regimen
There is a maxim that’s often quoted. It goes like this. “If you fail to plan, you’re planning to fail.” As far as weight loss is concerned, if you fail to plan, you’re just going to get fatter, more depressed and give up on your weight loss goals.
This shouldn’t be the case because weight loss is a very achievable goal. You just need to know what you’re doing and plan it right. If you go in blind and just hope for the best, in most cases, it will not work.
Many people try to rush the weight loss process. They think that they can melt the fat away through sheer will power and torture. They try to do as much as they can in as little time as possible and expect the fat to just melt off.
Your body does not work that way. It needs to burn your fat off in a slow and steady manner just like how you gained weight. Nobody goes to bed and wakes up the next day 20 pounds overweight. Weight gain takes time. Weight loss takes even longer. That’s the hard truth.
When starting your weight loss journey, you should plan it out based on a weekly chart. Ideally, your body should only lose about 1% of your bodyweight each week. That means a caloric deficit of about 500 calories per day. You can find out your daily caloric requirement at http://www.freedieting.com/tools/calorie_calculator.htm
If you try to cut your calories drastically, your body will go into starvation mode and hold on to its fat stores stubbornly. Now you will be stuck in a rut where it takes longer to burn off your fat.
So, if you’re 20 pounds overweight and it takes roughly a week to shed a pound, you’re looking at a 20 week stretch to reach your goal. That should put things in perspective. If you give up after 2 weeks just because you didn’t lose those 20 pounds, you’re just shortchanging yourself.
Another mistake many beginners make is they work out too hard. Start gradually and build up over time. If you start off with high intensity training daily, after a certain point, your body will hit a plateau. This is inevitable. To break out of this plateau will be very difficult because you have been training at your maximum effort. It will be torture.
A more sensible approach will be to have 1 high intensity session and 3 normal workout sessions in week 1. In week 2, you may have 2 high intensity sessions and 2 normal ones. As you build up over time, your body will constantly need to adapt to new challenges.
Throw in workouts on an empty stomach. Run uphill whenever you can. Do a resistance training session for 30 minutes followed by a cardio session for 30 minutes. If your sessions consist of running for week one, change it up and go swimming on week two. Use the rowing machine at the gym on week 3.
The key here is to keep changing it up and more importantly, do NOT do it all in the first 2 weeks or you will have no options left to pursue.
Constant weekly changes in intensity and variety in your training regimen will keep your body in fat burning mode for a long time and you will avoid the dreaded plateau. It will also be easier to stick to your workout routine since it will not be arduous or torturous. Slow and steady wins the fat loss race.