How To Lose Weight Without A Strict Diet
How many times have you heard a friend say, “I am on a diet”? Then what happens is your friend would lose some weight for a while before putting it all back on again.
I’ll bet you have also seen someone say that “Cardio is the best for losing weight”. This person would then religiously pound the treadmill but results are agonizingly slow. Soon, he gives up and gains back all the weight he had lost, and sometimes even gaining some extra kilos!
Ah, so you thought you’ve finally found the answer to permanent weight loss. You went on a strict diet and ran your heart out. You dropped lbs really quickly. But somehow, something is wrong when you look into the mirror in your birthday suit. Yes you have lost some weight, but somehow your body shape isn’t as flattering as you would like it to be. And then suddenly, you hit a plateau.
No matter how strict your diet and cardio workouts are, your weight just simply refuses to drop any further. Then horrors of horrors, you actually start to gain some weight! You get disillusioned because with the unrewarding program and soon you succumb to ‘guilt food’ more often, and the weight comes right back up once again. The program fails and you blame it on your bad genes. Why???
Here’s why. Firstly, take a good look at the title of this article. It’s to “Fend Off Fats” and not “lose weight”. My point is, by merely losing weight, you will also lose some muscle mass in the process. By losing muscles, you will lose body tone and thus your metabolism rate for burning calories will slow down. Therefore, you have got to build muscle while losing fat. You may even gain some weight because muscles are heavier than fat.
To lose fat and keep it off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles. For every lb of muscle you put on, you will burn an extra 70-100 calories per day even without doing anything. Can you imagine the benefits of building up 5lb of extra muscle? You will be burning 350 to 500 extra calories a day even if you just lay around. You’ll be burning a Big Mac everyday! To further illustrate my point, 1 lb = about 7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have, you will be burning off about 1lb every 2 weeks simply because of your higher metabolism rate!
You’ll also look good, healthy and well-toned too! Is it any wonder why bodybuilders eat so much but do not put on fat as easily?
Everyone knows that intensive cardio and strict diets cause you to lose muscle mass along with fats. So while you will lose some weight at the beginning, you will look like, well, just a smaller version of you without any muscle tone. That’s not what we want is it?
So, as you lose more and more muscle, your metabolism begins to slow down. On top of that, your body will start conserving fats and ‘eat’ your muscle for energy because it is reacting to your strict diet. What happens then is that you will hit a plateau and no matter what you do, you will not reduce anymore weight and your body fat will start creeping up again. This, in a nutshell, is the ‘yo-yo’ dieting effect that we hear so much about.
Losing fat is simple. And notice that I said ‘simple’ but I did not say that it will be ‘easy’. My pointers will be simple to understand, but the execution will take determination and discipline on your part. It is a lifestyle change to keep the fat off permanently and you will be glad you did because you will get used to the changes in only a few weeks. By then, it will become a cultivated habit for you, especially when you are rewarded with a fitter, healthier, hunkier you, together with a glowing complexion to boot!
Here is how you do it. Simply, losing fat just means you must burn more calories than you consume. Period.
Lift weights with compound exercises – Go for big muscle groups like legs, back and chest routines. Why? Because you are working with bigger parts with more mass, and that means more body parts are working, translating into more calories being expended. If you are fit, do giant sets (4 or more exercises or sets with little to no rest in between sets or exercises).
Oh, by the way, all work and no play makes Jack a dull (and very tired) boy. Choose a day to rest each week. No exercise on that day, pat yourself on the back and reward yourself for passing another week. After all, your body needs to recover too.
Simple? Sure. But do you have the determination enough to lose those fats and keep them off permanently? That’s why I highly recommend having a coach during the process to keep you on track and hold you accountable. Coaches are great because we will make sure you are eating enough food, while at the same time making sure you still lose body fat.
Once you are at your goal a coach can be a great help because they will help you maintain your weight and make sure you DO Not back track.
If you ready to get started book click here to book your free consult with us here at TruFit.