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3 Easy Steps To Losing Weight

Losing weight and getting healthier is always a hot topic, especially this time of year. It’s amazing how many ads and products exist for this purpose alone. In reality, losing weight and getting fitter couldn’t be easier. Here are 3 simple steps you can take to begin the journey to a healthier you.

NUTRITION:

This is listed first because it really is that important. I’ve seen triathletes (myself included) put in 15 hours of exercise a week and still gain weight. Exercise alone will not cause weight loss. You will improve your cardiovascular system, bone density and a myriad of other things. But to lose weight you need to go into a calorie deficit. It simply means that you need to burn more calories than you consume. I often joke that the most affective exercise is the “Table Decline”. This is where you always say no or decline the offer of more food.

STRENGTH TRAINING:

A big misconception out there among many is that they believe in spot reduction. They feel that if they do a lot of abdominal exercises, they will lose weight around their midsection. This is simply not the case. You lose weight all over your body. Another big misconception related to strength training is that you will build so much muscle so quickly and in effect gain unwanted weight, even if it is lean muscle. Again, that’s not going to happen, and it’s even less likely if you avoid the isolation-type movements and exercises that were commonly done in the 1980s and 1990s.

CARDIO:

The final piece to the fitness puzzle is doing cardio. Cardio training is really only limited by your imagination. You can row, cycle, swim, run, walk, climb, skate, etc. It’s pretty much unlimited. If you move, you are doing cardio. Really only 30 minutes a day of cardio is necessary depending on intensity levels.

Usually most people out there are able to get 2 of the 3 steps down. But for some reason it’s hard to get all three at the same time. Many endurance athletes have their nutrition and cardio down pretty well, but don’t lift weights for fear of getting too heavy, which is counterproductive in endurance sports. The weightlifters have the nutrition and strength training down, but don’t do cardio for fear of losing size. That might be all well and good if you’re trying to compete in a specific event. However, most people just want to be healthy and look good. If you’re one of them, make your routine to include small changes in all three of the above areas (nutrition/strength/cardio). You don’t need to train more than an hour a day (30 minutes of cardio and 30 minutes of strength). Then make small changes to your diet. Remember, this is a lifestyle change, so you are creating a new life here. This takes time and consistent effort. Too big changes too early are often well-intentioned, but not sustainable.

I hope this helps you on a better path to health and fitness. Inside everyone is a healthier body dying to come out.

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