Secrets of Successful Weight Loss Programs
These weight loss tips are listed in random order. They’re not necessarily taken out from one single weight loss plan but these tips are proven to work on many people. Follow these tips and reap the reward of having a lean, hard, sexy and healthy body.
5-6 Small Meals Every Day
The standard meal schedule is three times a day but if you want optimum weight loss results, it’s highly suggested to alter your 3-times-a-day schedule and expand it to small meals taken 5 to 6 times a day. This is a true weight loss tip.
Eating small, frequent meals will help you maintain your blood sugar levels and stabilize your moods. It makes you less susceptible to cravings and makes you more functional during the day because your body has an adequate amount of calories it needs to function. Focus on eating healthy low calorie meal and this will speed up your metabolism tremendously.
The male human body is made up of 60% water while the female human body is 70% water. Drinking water aids weight loss in so many ways. The metabolic process requires a certain amount of water. Going below this required amount will slow down metabolism and fat burning efforts.
Sometimes, dehydration is simply mistaken for hunger. When you feel hunger pangs setting in, you should reach for that bottle of water before you binge on a bag of chips or consume a liter of sugary soda water.
Water supplies the body with adequate oxygen. Sometimes, the lack of oxygen in the body increases unnecessary cravings. Proper hydration is also necessary for your muscles to function well during exercise.
Efficient Workout Routines
There’s really nothing new about the importance of exercise in weight loss. However, many people fall into the trap of inefficient workout routines that take up so much time but produce insignificant results. People lose weight at the start of the fitness routine but they reach a plateau eventually. If you observe their workout routines, they’re just one-hour workouts with the same exercises, same number of sets, and same repetitions. The regular one hour workout also has many unnecessary breaks.
If you really want a workout routine that will give you results constantly, you have to mix things up. Your body cannot stick to the same set of exercises because your body will adapt and get used to it. Vary the exercises and the intensity. It also helps to decrease rest period (just lower intensity on some areas).
Not to Deprivation, discipline is an essential factor in any successful weight loss program, but the problem is that many have difficulty in distinguishing discipline and deprivation. It is okay to deprive your body a little, but too much deprivation will have terrible repercussions.
Allow yourself little rewards once in a while. Your mind has to be presented with little rewards to keep the motivation going. This could be a new pair of jeans, new workout clothes, new television set, etc. As much as possible, keep the rewards non-food related. Once in a while, indulge with a slice of your favorite decadent chocolate cake. But remember that your cheat days also have to be disciplined and regulated.
The Variables Within a Worthy Workout Program
Personal Trainers teach you exercises and correct form – hopefully – but what about the specific variables pertaining to your workout routines? Learning these variables, and the right way to exercise, year-in and year-out, is beneficial and a must for everyone in today’s world.
In other words, everyone should exercise on a regular basis, and everyone should know and understand the variables within a proper fitness regimen. To begin, it is important to have two solid workout routines. If one were to stick to the same routine month in and month out, their body would adjust to the repetitiveness, keeping results stagnant, also increasing the likelihood of injury.
To switch every month makes an enormous difference, keeping the body and muscles challenged, confused and forced to change physically in a more productive environment which then promotes growth.
Full-body workouts are usually the best bet. The resistance training aspect should target your core, upper, and lower extremities. Resistance, or strength, training is necessary to build lean muscle and burn fat.
Most people with the objective to lose weight assume all they have to do is cardio. That’s incorrect. Resistance training is far more superior because you twitch your muscle fibers optimally when you reach “the point of fatigue” – unable to perform another repetition. Your muscle fibers then continue to twitch for 2 to 3 days afterwards, and therefore continue to burn fat in the process.
Note too that a 5-10 minute warm-up beforehand, and 10-15 minutes spent of stretching afterwards is crucial. When performing the recommended routines with minimal rest in between sets, a “circuit style workout“, you will also have the opportunity to improve your cardiovascular health and burn additional calories. The variables in a routine are more complex than they may appear as it relates to weight loss tips.
Learning various exercises correctly is one thing, but then there’s also figuring out the right weight to use, number of sets, and number of reps, which is equally important. One thing to remember is that more reps has more cardio involved which creates more definition in your muscle fibers which will give you a longer leaner appearance over time. Doing less reps will give one a stockier and more muscular appearance when performed regularly for a while.
If you want to add more muscles then lower your reps where you are tired after completing around 4-7 reps; that will do the trick. While higher reps such as 8-25 reps will create much more definition, and those exercises will not bulk one up nearly as much as doing low reps to failure. Lower reps will also build a lot more strength. High reps is more of a mixture of resistance training mixed and cardio which does not emphasize so much on strength building as completing lower reps do. Knowing when to increase the weight is yet another factor to take into account, because ideally, the correct weight should always be somewhat challenging.
Finally there is motion or tempo, which like your routines, should also vary on occasion or within each actual workout. Other Important Information and tips include: drink water throughout the duration of your workout; eat a healthy meal one hour before your workout, and then a healthy meal, or protein shake right afterwards; posture, posture, posture; quality over quantity – perform the repetitions correctly. If at any time a certain exercise feels awkward or uncomfortable – listen to body, it will give your hits – there are plenty of alternatives to most exercises.
Follow these weight loss tips I’ve mentioned above and you will be light years of many when it comes to effective workout and weight loss tips. Now go get busy!