Monday, November 23, 2020

Proper Planning For Weight Loss Success (Part 3) :

Proper Planning For Weight Loss Success (Part 3)

👉 Proper Planning For Weight Loss Success (Part 2)

Proper Planning For Weight Loss Success (Part 3) :

While dieting alone will only net a finite amount of weight loss, you will go much farther by including strenuous exercise in your program. For the greatest amount of fat weight loss, you should include both cardiovascular and strength training as part of your plan. Cardiovascular work should be done for overall physical conditioning but also fat loss. Strength training is a must to preserve lean body mass and improve muscular tone so the end result will be a smaller, more muscular body with improved fitness. Just like a healthy nutrition plan, a good strength training program should also be planned out, however the details do not have to be as meticulous. As long as your strength training program is using progressive resistance over a period of weeks, prioritize balance (so every muscle group gets worked at least 1-2 times/week) and intensity during execution. Cardiovascular training should be performed separately from resistance training if possible, however if scheduling doesn't permit this it's fine.



Plan cardio work to increase in amounts of overall time over your entire program with 30 minutes being the smallest effective period. For example, week 1, perform a total of 2 hours of cardio; week 2, do 2.5 hours; week 3 do 3 hours total, etc. Depending on your fitness level, you will ultimately reach a cumulative amount of cardio work that will be most effective for your program. For most people this is between 4 and 6 hours/week. Plan your strength training and cardio work on a monthly calendar. This way you can see how much cardio you will need to perform each week. Also use the calendar to plan other important weekly/regular events you can use as motivation to keep going. For example body fat measurements, cheat meals and of course your end date. If you don't weigh in everyday (or at least every other), schedule an official weigh in every week. Schedule body fat measurements every 2-3 weeks. Planning your weight loss program on a calendar is important so can physically see how much longer you have and also chart progress. It will also let you know of other events you may have to work around (like trips, business dinners, etc.) so you can plan in advance for them and stay on your program.

Perhaps the most important part of your diet is the start. If you start soft and half-hearted, you can expect to lose steam, fizzle out quickly and stop before you see the results you want. Plan your weight loss program at least 1-2 weeks in advance of starting. This will give your mind time to prepare for making a big change and committing to it. Several days before opening day, start getting everything ready. This includes making sure your gym membership is up to speed, you have proper apparel for all the working out you'll be doing, preparing a shopping list and buying all the food you'll need. If you have trouble with temptations, this time can also be used for getting rid of all the bad, fattening, non-diet food out of their house. Plan your weight loss program correctly ahead of time and the only thing that can derail your efforts is your will power. Anyone can lose 5-10 pounds from simply cutting out sugar, bread or soft drinks for 2-3 weeks, however real weight loss takes planning. If you have more than this to lose, take your time planning ahead and you will be sure to reach your goals!


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