First Attempt with fast results
Most people tend to lose weight within a month or two when dedicated to losing weight for the first time. Not only are their minds made up for weight loss success but an effective workout program is normally an important part of the equation. A realistic diet that does not feel like torture helps a lot, and their selected workout routine should be challenging enough to provide solid results.
Personally, the first time I (author of M Star Fitness Club: Laihiri Marvin Joseph) focused on actual weight loss instead of gaining massive amounts of muscle, I was a bit concerned as to why I lost weight in such a short amount of time. Water weight comes and goes, but on my first attempt my abdominal muscles became more prominent in less than eight weeks. As an experienced fitness trainer, most of my clients take at least twelve weeks to lose weight, however, my weight loss success was because I trained parts of my body that I never trained before.
Let’s put it this way, no matter how advanced you are, there are still muscles that are under developed and in some cases muscles that have never been challenged entirely. That’s why beginners who push themselves to get better at a workout routine and follow the right nutrition plan with an adequate amount of sleep tend to reap amazing results. That’s motivation on a whole other level, and can also encourage some to embark on advanced fitness challenges like body building.
I literally switched up my entire workout routine, increased the amount of repetitions i did and made sure I burned more calories than I consumed. Surprisingly, it worked out in the end but at the cost of me increase my exercise tolerance. The most obvious sign that you are on the right path to losing fat is that you become stronger. So if any of you are wondering how to step up your game and look more toned, you should consider lifting heavier or increase the challenge of that specific exercise.
As for calorie needs, the more you weigh, the more calories your body requires for daily functions. So, as you lose weight, your body needs less fuel. The key is to know how much you normally consume and reduce those calories in small increments so that you don’t feel like you’re starving yourself.
In this article I will share in more detail how you can get the same beginner’s luck I experienced and how to maintain a lean physique no matter how advanced you may be in your workout routine.
Variety is Best For Diet & Exercise
Just as with exercise routines at the gym, adding variety to your diet can help break routine. While some studies suggest that too much diet diversity can lead to weight gain, research shows that among people eating healthy foods, those with a more diverse diet have better metabolic health.
It’s crucial to listen to your body and understand your hunger cues. Sometimes, you might not realize that your body needs slightly less food.
Lastly, factors like sleep, stress, hydration, and overall lifestyle are interconnected and impact hormones and weight. Considering these aspects alongside diet and exercise is essential for a balanced and nutritious life. Remember, while genes play a role in body weight, habits and hormones are equally significant. Your genes are just one piece of the puzzle.
What about Genetics?
While genetics do play a role in determining our weight, it’s essential to recognize that hormones, dietary choices, exercise routines, and stress management also contribute significantly. In essence, genetics are just one piece of the puzzle.
It’s important to embrace your individual body type, ensuring that your weight loss goals are realistic and healthy. First start by considering your strength endurance and the maximum amount of effort you can put into your workouts. Each body part should be considered, even though some may be targeted indirectly.
Stress management is also the biggest contributor to effective weight loss, so make sure that you know exactly how you can unwind and get a good night’s sleep on a regular basis. Certain teas, breathing practices, music, visuals and reading materials are well known to induce sleep, so make sure you know which strategy can apply to your situation. Going for a walk 30 minutes to an hour can reduce stress, clear your mind and
Gradual, consistent progress is the key
Furthermore, most weight loss studies recommend a gradual and consistent approach. Research indicates that a slow, steady progression in weight loss provides a better chance of maintaining the results over the long haul. While diets with extremely low calorie intake may yield rapid short-term results, they often lead to quick regains once discontinued. Regardless of the diet you choose, establishing sustainable lifestyle habits and behaviors is key for lasting success.
As you reflect on your weight loss journey, it’s important to consider if you might have inadvertently veered off course after making significant progress. It’s common to start with a laser focus on aspects like meal preparation, hydration, and consistent workouts.
However, as time goes by, that initial drive can wane, and other crucial factors like stress management and quality sleep may slip from your priority list.
Track progress to improve weight-loss plan
If you find yourself frustrated with your current progress, take a moment to revisit your food journal, daily routines, and how your body feels. Are you reinforcing new, healthful habits, or slipping back into old patterns you aimed to overcome? The more you lean into the former, the closer you’ll be to sustaining a healthy weight consistently, eliminating the need for repeat weight loss journeys.
Should you require guidance on your weight loss path, consider seeking support from your doctor, a registered dietitian, or a personal fitness trainer. They can assist in tailoring a personalized, effective plan that aligns perfectly with your individual needs and goals.
What happens if you stop seeing results?
We’ve all been through this scenario: hitting the gym, eating right, and making significant progress in our fitness journey. However, as time goes on, you might notice that your gains slow down or even come to a standstill. You could feel like you’re not making any progress, maybe even experiencing setbacks in terms of weight or strength. But don’t fret; you’ve simply reached a fitness plateau.
While it’s true that plateaus can be disheartening, they’re essentially a sign that you’ve already made progress. The good news is that fitness plateaus are temporary roadblocks that can be conquered. At Fitness Nation, we’re here to guide you in overcoming these plateaus and propelling your fitness journey to new heights.
What is a Fitness Plateau?
A fitness plateau is a common phase in your fitness journey where the progress you’ve been making, like losing weight, building muscle, or getting fitter, seems to stall, even if you’re maintaining a healthy lifestyle. Don’t worry; this happens to everyone, and it’s perfectly normal.
Beginner VS Plateau
Think of it this way: when you first start your fitness journey, you have more significant gains to achieve because you’re at the beginning of your transformation. As you advance, there’s less “low-hanging fruit” for your body to work on, so it’s natural to hit a plateau.
Here’s the exciting part: these plateaus are signals that you’ve already come a long way, and it’s time to switch things up. To keep progressing and break through this plateau, you need to introduce some changes into your fitness routine.
Tips to overcome a Fitness Plateau
- Increase Intensity– ocus on working harder, not longer. Increase weight, lower reps, and maintain proper form. Aim for 6 to 8 reps with heavier weight, pushing your limits while keeping good form and breathing. This strategy shocks your body for better results.
- Switch it up– Shake things up! Introduce new movements and exercises. A study from the University of Tampa showed that varying workouts led to 12.2% increase in quadriceps size, compared to 9.3% with the same routine. Swap machines for free weights or try HIIT instead of jogging. Keep your body guessing.
- Lighten Up– Vary your training intensity. Try a 3-week cycle of heavy lifting, then switch to light weights in the 4th week. Lighter weights with more reps (50-60% of your usual) boost capillary density, aiding muscle recovery and growth.
- Fully Recover– Adequate rest is crucial for your health. During sleep, your body releases growth hormones that aid muscle recovery and fat burning. Pushing too hard without rest can lead to a plateau. Allow your body the time it needs to recover and progress. Overtraining can hinder your gains. Rest and recharge for breakthrough results.
- Re- adjust Diet– Your body needs proper nutrients for muscle growth and energy. Carbs, protein, fats, and essential nutrients are key. Avoid very low-calorie diets; they slow metabolism and hinder fat burning. Enjoy a high-carb cheat meal weekly to rev up your metabolism. This keeps it active for consistent progress.
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When you embark on a journey to better health and fitness, we may face challenges on the way that seem impossible to overcome at the time. However, with expert advice and knowledge from persons who continue to see positive results on their journey, its evident that we can do the same. Follow these insightful tips or learn more in one of our Online Personal Training programs that’s best for you. All our online training programs are designed to teach you while you see actual results. That way, its an investment that can benefit you in the long run.
