One of the most common fitness goals is weight loss, you may have set this goal for you and you may have been working it for a long time, if you haven´t get the results you want then this post will help you.
When we talk about weight loss we´re actually talking about fat loss and maintain as much muscle mass as possible, we also want to make sure that we can sustain the results and even keep improving without huge sacrifices.
When it comes to weight loss most people talk about eating less and moving more and even when some people are able to get amazing results with this strategy a lot of people don´t get results or are not able to keep the weight off and there´s a huge reason for that so if this is your case it´s not your fault, you´ve been doing everything right following that strategy, the problem is that it´s incomplete, eating less and moving more is the last thing you need to consider for weight loss.
Most people who are obese or overweight are insulin resistant meaning that they´re body is not able to use carbohydrates properly, they´re metabolism and hormones are also damage and if you follow the advice of eat less and move more it will create more damage to your hormones and metabolism. In this case the first step is to focus on fixing the damage and everything going on with your hormones and metabolism first then you can eat less and move more and you´ll get amazing results. We´ll talk about this a lot more in other posts and social media.
The first step regarding exercise is to increase physical activity throughout the day, which is not the same as to schedule a session of cardio every day, just starting parking farther from the entrance on the office, mall, when you go shopping, use the stairs instead of the elevator, walk during phone calls or at least stand up, take a 10 to 15 minute walk after each meal (breakfast, lunch and dinner), schedule 30 minutes 3 to 4 days a week for resistance exercise and do bodyweight exercises.
Too much cardio, long sessions of steady state or HIIT can make it harder to maintain a calorie deficit, walking is the more efficient strategy for weight loss because it doesn´t increase hunger and it helps you burn calories, if you do two or three 15 minute walks after each meal you´re doing 30 to 45 minutes of walking it´s easier and more enjoyable.
When the goal is weight loss you want to maintain as much muscle and strength as possible so it´s better to work on 5 to 8 reps for each exercise, remember that the workouts need to be challenging, you need to feel the muscles working so every couple of weeks you may need to make the exercises harder by adding more reps, more weights or making a harder variation of the exercise. Squats, pushups, pull ups, dips, crunches, lunges are all great exercises and they are simple variations as doing pushups on a wall to more difficult variations like clap push ups if you like plyo exercises or one arm pushups.
This also applies for more advanced guys who like to lift weights, you want to maintain muscle and strength so high weight for lower reps is best, in this case you can work in the 4 to 8 rep ranges and focus on compound movements, you don´t need many isolation exercises because your goal is not hypertrophy, keep it basic and simple and focus on maintaining strength so that you maintain muscle mass.
When you´re losing weight you need to be on a calorie deficit meaning you need to eat less, if all your hormones and metabolism are working efficiently then it´s not that hard to lose weight, but eating less will have a negative impact on your workouts if you´re trying to do a lot or to push yourself really hard. Being physically active throughout the day is really helpful to lose weight, short walks after meals, a couple of session of HIIT per week is all you need while making it easier to maintain the calorie deficit.
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