The 3 ingredients are cardio, weight lifting and healthy eating!
Losing weight will take a commitment to yourself everyday. Every little decision you make won’t necessarily have immediate results, but making the healthy decision over and over will pay off HUGE in the long run (Read The Slight Edge by Jeff Olson). And this will take time. Don’t kid yourself. You must be patient. There is no easy, quick, long-term solution.
This article is focused on cardio options and my next blog will be about weight lifting (yes, ladies, you need to do it!). To get some healthy meal ideas click here.
My dad tells me that in the summer he doesn’t work out at the gym because he goes golfing instead. Is he serious? If you’re not getting your heart rate up (having a bad game and getting angry doesn’t count) for 20 minutes (consecutively) it doesn’t count as cardio! Yes, if you walk, you’re burning more calories, but the heart muscle needs to be worked just like every other muscle.
You need to do cardio activity for at least 20 minutes a day at least 4-5 days a week if you’re looking to lose weight. If you want to maintain, then do 3-4 days/week. Cardio activity is what helps burn the fat and it also works your heart muscle.
Examples of cardio activities you can do at home: walk, run, ride bikes, roller blade, swim, workout programs, videos from youtube.
If you go to a local gym check out their group classes: Spinning, Zumba, Turbokick, Step, etc. Try something that’s outside your comfort zone. You must try a class 3 times before you decide you don’t like it. Everything will take time to get use to, so don’t think you have to ‘master’ the class your first time. You won’t. Plus the whole idea is to challenge yourself. What good is a class if at the end you say, “Well that was easy.”
If you’re looking for a variety of workouts, check out this comparison chart of some workout programs. Along the top, click on the category that best describes what you’re looking for. Most of these workout programs also come with a nutritional guide as well.
Want something really challenging? Try HIIT (High Intensity Interval Training) workouts. These types of workouts are short but VERY intense. This is how professional athletes train. This is NOT something you do everyday.
Here are a couple of workout programs that incorporate HIIT workouts.
TurboFire and Insanity.
Again, any questions or comments please contact me at Erin4Fitness@gmail.com