Fitness Tips for Weight Loss
Fitness Tips for Weight Loss
Losing weight is a process. Unfortunately there are no quick solutions that are sustainable. It takes time, hard work and some sacrifices. You’ll have to exercise consistently, maintain a balanced diet (such as applying the eFitClub’s Summer Slim Down program), and incorporate lifestyle changes including getting enough sleep and reducing stress in your life. When you commit to losing weight you’re also committing to doing something good for yourself. In Darren Hardy’s book The Compound Effect, we learn that small, seemingly insignificant actions completed consistently over time will result in a radical change to your life. Taking small steps to add exercise and a healthy nutrition plan to your life if performed consistently over a long period of time will result in a positive health transformation to improve your fitness level and quality of life!! The eFitClub’s Summer Slim Down program is a 6-week weight loss program provides that kick start to applying healthy habits consistently to your life.
A recent article by Bari Lieberman C.P.T. offers several fitness rules that track Darren Hardy’s Compound Effect principle that you can apply to any weight loss program.
1. Be consistent.
Losing weight can be stressful when people feel they aren't losing weight as quickly as they would like - they get upset and oftentimes lose motivation. Everyone's body is different and for some people it takes a lot longer to lose weight than others. The good news is that if you are consistent and patient the results will happen for you. Set realistic goals about your weight loss, such as 1-2 lbs maximum loss per week, and continue to stick with your fitness regimen even if you aren’t seeing immediate results. Our entire staff at eFitClub is here to give you complete support and answer any questions you may have to assist you on your weight loss journey!
2. Don’t take on too much too quickly.
Too often when you are trying to lose weight, clients will go 0-60 miles per hour, taking on too much too soon. We recommend starting with our Sprint 8 cardio program 2-3x per week and eGYM strength training circuit 2-3x week to blast those calories and increase your metabolic rate.
A good starting point is 4-5 days per week so that you do not get overwhelmed. You can opt to do your cardio and strength training on the same days if you choose. Just make sure your eGYM circuit exercises are done on non-consecutive days. Your body needs a post-workout recovery day to build lean muscle. And when you’re not in the gym, make sure you're doing things you enjoy: go for a hike, ride a bike, walk your dog, etc. It is not about spending hours in the gym, it is about training smart and efficiently. With eFitClub’s philosophy of “maximum results in minimum time” we can help you to achieve that goal. Make sure the days that you commit to your workout, you commit to yourself and you really put in the work.
3. Continue to challenge yourself.
A lot of people have the misconception that just because they want something it should happen instantly and be easy. For most people, especially when they are trying to lose weight, that's not the case. The journey comes with hard work. Try to consistently challenge yourself along the way—that’s how you’ll start to see the results you want. Evaluate the work you’re doing daily or weekly to make sure that you're challenging yourself. Schedule a weekly “check-ins” with our personal trainers so we can assist you with your progressive workout and monitor your progress. You can use our Boditrax system to assess your progress. Start off with a Sprint 8 level recommended by our staff, then feel free to increase that level as you progress in your aerobic capacity. Be sure to do your “strength test” on the eGYM equipment to increase your weight load so you can maximum your lean muscle mass and metabolism. Nothing is always going to be easy, but allowing yourself to be as good as you can is so worth it.
4. But don’t stress too much about your workouts.
Exercising consistently is important, no one is going to argue that. But, if you miss a session because you have to travel for work or can't fit it into your already busy schedule, that’s OK. Try to schedule your workouts on your personal calendar and use the Fitness Pal app to record your progress. Feel free to ask our eFitClub nutritionist to assist you with options for your meal plans. Stay focused on creating meal plans that work for you and squeeze your workouts in when you get the chance. Don't disregard a day and give up on your plan just because you missed your workout.
5. And make sure you're taking time to recover.
We find that people sometimes get competitive with friends and family about the amount of times they've worked out in a day or week. It’s great to be proud of the time you're spending at the gym, but don’t let someone else’s fitness program interfere with yours. Let the professionals at eFitClub help you to set realistic goals and recognize that everybody is different and require different and individual training regimes based on your fitness level. When you’re trying to lose weight it’s important to take time to recover fully - so don't feel bad for taking a day or two off! It's so imperative that you allow your body to rest to prevent injuries and to ensure your workouts are being executed at a quality level.
Stay positive, stay on track, train smart and with consistency. Before you know it, you will be well on the way to a happier and healthier new you!