You may have heard that it is best to lose weight slow. People say things like “try to lose a pound a week and then that way it will be sustainable weight loss.” I say “Are you kidding me?” "You want me to take 30 weeks to lose 30 lbs. I don’t think so" Here are 4 secrets to help you lose at least 30 lbs in 8 weeks.
Secret # 1. Change your diet. Yes I know you want to run more, do more sit ups, climb Mt Everest, do anything but stop eating the foods you love. Your diet is responsible for 80% of your results and it is the one thing that will keep you from getting any results no matter how much you exercise if your diet is wrong. So let’s start with the obvious. Get rid of junk, soda, candy, chips, basically anything that comes in a package. Now that you have done that get rid of the not so obvious. Eliminate fruit and grain. Now you are probably saying “that just leaves me with meat, healthy fats and vegetables. That is true except I would like you to also eliminate peas, corn and root vegetables like potatoes and carrots. I know you are thinking this is too extreme. Yo Yo diets that go on for years are extreme. Having surgery to shrink your stomach is extreme. I am just asking you to reduce your carbs for 8 weeks.
Secret #2: Perform resistance training 3 times per week. When you do resistance training you maintain and promote lean muscle mass. Muscle is very metabolically active meaning that your lean body mass is responsible for the majority of the calories you burn. More importantly if you don’t do resistance training while on a weight loss diet then you are likely to lose half your weight as fat and the other half from muscle ultimately reducing lean body mass and reducing your body’s ability to burn calories. So perform 3 full body resistance training sessions per week in circuit fashion to further increase the metabolic effect.
Secret #3. Get your cardio right! Don’t just go for a walk or get on your favorite machine and call it cardio. Here is a newsflash. If you are sitting on a machine reading a book watching TV and calling it cardio then you have seriously mislabeled what you are doing. Interval cardio burns 9 times greater fat. So you must take your heart rate up to the point where it is uncomfortable to talk and then bring it back down to a comfortable pace. As your ability to recover improves then you can shorten how much time you spend bringing your heart rate down. The great news is that you no longer have to waste an hour. You can accomplish more in 4 minutes of cardio Tabata then you do in a whole hour of steady state. So stop wasting time and start doing interval cardio.
Secret #4 Forgive yourself, No one is 100% perfect. You will miss a workout. You will slip up on your diet. It’s just the way it is. When this happens you must forgive yourself immediately and get back on track the very next minute. Don’t wait til the next day. Definitely don’t wait til Monday. People who do this are like a person who is riding down the road and discover they have a flat but rather than fix the flat they get out of the car and flatten the other 3 tires. Now you know no one would ever do that so don’t mess your diet up by deciding that since you made one mistake you may as well blow the whole day, weekend or week. This secret may be the most important part to keep you focused and driving toward your goals.
I know you may have been hoping when you started to read this that I was going to tell you four magic pills or supplements but what it comes right down to is that it takes good old fashioned hard work and discipline. Most people are not successful because they are always searching for that magic supplement. Stop searching and start doing. "To get what you have never gotten you must be willing to do what you have never done.”