Although a lot of people think that in order to lose weight all you need to do is exercise, this isn’t always the case.
So if you’ve been working out at the gym a lot and still aren’t seeing the fat loss you desire, you might want to consider the following… get a physical.
The fact is that you might not be successful in weight loss because of a medical condition such as the menopause, medication, hypothyroidism and stress. This is why you ought to go down to your local medical centre and ask for a medical checkup.
Monitor your heart and breathing
The Borg Scale of Perceived Exertion is used to analyse this and to ensure you’re doing enough exercise to bring on weight loss but not so much that you’re gasping for air. On this scale you should aim for a 6 or a 7 with 1 being the same as napping and 10 being running fast.
Begin a food diary
Although exercise can help to balance out a diet full of sugar and fat, sometimes it just isn’t enough. The trouble is you might not have any idea of how many calories you’re eating. A seemingly innocent snack such as chocolate biscuit or a coffee and really add to your total calorie intake.
So for a whole week, weigh and measure everything you’re eating and put it in a food diary. You can then calculate how many calories you’re eating per day and discover why you’re really not shifting the pounds.
With a little effort you’ll be able to see a trend for certain foods and you can then cut them out of your diet. Of course, if you really want to lose weight, talking to a nutritionist is a good idea too.
Use a pedometer
It’s been discovered that you take 2,000 steps a you’ll be able to burn off about 100 calories. So in order to burn off the desired number of calories the easiest thing to do is to wear a pedometer. So it might be that you’re already walking 10,000 steps a day which means you’ll be burning off 500 calories. If you’d like to burn off more calories try walking an extra couple of thousand steps or more.
Start strength training
When it comes to burning fat muscle is your best friend. This is because muscle burns more calories than fat so the more muscle you build the more weigh you’re going to lose. Add strength training to your workout regime about three times a week.
Ideally you should use free weight (eg dumbbells) and resistance bands.
Quicken your pace
When you start something new it can seem very exciting. But after a while you get bored and just et stuck in a rut. So try pushing yourself that bit more in bursts of fast-paced training such as cycling. Every few minutes you can pedal really quickly for about a minute. If running on a machine you can increase your incline.
Stay focused
After some time it’s easy to let your efforts slip quite a bit so try adding in new activities to keep things fresh and exciting. Perhaps try to listen to fast-paced music while you workout as this will encourage you to workout quicker.
Get plenty of rest
Sleep should never be under-estimated as a lack of sleep can cause your body to store more fat. Also, when you’re tired it’s very difficult to function properly and you’ll find that you’ll crave fatty and sugary foods to give you more energy. So 8 hours of deep sleep is going to do you a lot of good.
So finding a balance between diet and exercise is essential if you want to lose weight successfully. If you want an extra helping hand then you could try a pill such as C-plex60 which will help you block a lot of the carbs from your diet. It’s completely natural with no side-effect and has been clinically proven to work.
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