Firstly, let’s be clear there is no overnight fix to losing weight. The majority of well-respected experts say it’s best to lose weight gradually. That doesn’t mean you can’t kickstart your year right. With the mountains of misleading information, just a google away, what are the best ways to lose weight quickly heading into 2020?
Roughly 55% of New Year’s resolutions are health-related, such as exercising more or eating healthier. If weight loss is one of your goals this year and you don’t know where to start, you’re not alone.
Unfortunately praying on this large percentage of the population is thousands of “how to lose weight quickly” diets. Statistics show that 80% of people who lose weight in an extremely short space of time put all the pounds back on.
The key to losing the weight and keeping it off, Lifestyle changes.
Making lifestyle changes
Changing your lifestyle requires three components:
These are the same three components of the DELTA fitness philosophy. By understanding each of them and having a little patience your weight loss journey will be safe, effective and healthy. A holistic approach is necessary for success, begin to measure your success by how you feel not by the scales.
Firstly, be realistic and honest with yourself. Losing weight requires you to set goals you can easily follow. Don’t plan to cook every night and visit the gym every morning if it’s not been part of your lifestyle previously. At DELTA all of our trainers will build a bespoke training and diet plan to be flexible around your lifestyle.
This goes for your food preferences too.
If you don’t like ‘healthy foods’ list them out and make sure any dishes you find to try don’t have them in the recipe. Some people just don’t like Quinoa. Forcing yourself to eat food you don’t like will set you up to fail. Craft a diet plan that suits you, there is a pan for everyone and our nutrition experts can help.
What motivates you?
Motivation is key for reaching and accomplishing your desired goals. It is especially hard to stay motivated during the winter months, with office parties, New Year’s Eve and festive food to be eaten it’s hard to keep the motivation over Christmas and rediscover it in the New Year.
Knowing ‘why’ you want to get in shape is an often-overlooked factor. Is it the physical and mental benefits? Are you preparing for a holiday? Answering the ‘why’ is the biggest part of setting your fitness goals. Your motivation could simply be I want to lose 6 pounds in 6 weeks.
This motivating factor may change as you progress through your fitness plan but it’s important that when you lack the motivation not to punish yourself or give up.
Setbacks are inevitable some variables are uncontrollable, it’s how you bounce back that matters. Most of us work harder in the presence of others. Having one of our trainers by your side can provide the encouragement and motivation you need to jumpstart your routine.
Any workout should be relative to your current ability level. If you haven’t worked out properly for an extended period your body isn’t prepared for an intense training plan.
Your muscles won’t be used to the pressure of a workout and this can put you at higher risk of injury. Larger muscle will have lost stability and won’t be able to react quick enough, weaker muscles will have to work harder putting them under greater strain. It isn’t just about going out there and sweating, weight loss requires you to implement a plan of action.
Follow a simple workout plan like the one below:
Strength training three days a week, one hour per session
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, size of skeletal muscles and bone density.
High-intensity interval training one day a week, 20 minutes per session
HIIT workouts (high-intensity interval training) are short bursts of intense exercise, followed by lower intensity periods of recovery.
The idea of HITT workout is to push your body to its limits depending on your level of fitness. There are a variety of workouts available that will meet your required needs. Tailored to your current performance.
Again the key is not to overstretch yourself and be realistic with the level you are currently at.
Steady-state cardio one day a week, 35 to 45 minutes per session
Steady-state cardio is as simple as it sounds. Anaerobic workout where oxygen intake is matched by energy output.
Good examples of cardio workouts are:
- Spin bikes
- Rowing machines
- Stair mills
Any cardiovascular activity that is sustained for an extended period qualifies as steady-state training.
Two days of active recovery
The term ‘recovery’ normally means a rest day. When discussing active recovery we mean a day or two of low-intensity workouts.
Many people benefit from exercise every day, the important part is knowing how much you can withstand on your ‘off’ day. There have been studies that show low-intensity workouts on rest days can quicken recovering and improve your fitness.
The key benefits of a short workout on rest days include:
- Reduce soreness and fatigue
- Maintenance of strength and form (Improving form)
- Lowers heart rate
- Positive hormone release
If you are just starting out this can seem like a daunting task but knowing your limits is key.
Don’t overstretch yourself.
Most modern gyms offer PT services at DELTA fitness we specialise in helping you attain your fitness goals. Our trained instructors tailor plans to your individual needs. To ring in the start of the new decade book your free consultation today.
Our professionals will guide you through a bespoke fitness, dietary and recovery plan that will maximise your potential.