When it comes to losing weight, putting together a comprehensive plan that attacks excess body fat from all angles is going to give you the best chance to succeed. This means you are not going to start some starvation diet as your only means of losing weight. You're not going to become some cardio bunny from the 1980's, pull on a pair of leg warmers, pop in a Jazzercise dvd and magically transform your body.
No, if you want the best plan to lose weight, you'll need a well put together nutrition plan, a resistance training plan and then top it off with some strategic cardio to boost your metabolism for up to 39 hours after your workout. Let's start with nutrition. One of the biggest obstacles for people to overcome is sticking with a plan. Usually, this is because the plan is complicated, restrictive and time consuming.
The best plan to lose weight is one you can stick with for the long term. So we're going to implement some effective but easy to follow nutrition rules.
This means things like the following:
- Eliminate all processed foods. The basic rule here is, 'if humans made it, don't eat it.' Stay away from processed and chemical laden foods.
- Focus on natural foods, things that are grown and killed. Grains, fruits, nuts, vegetables, beans and meats (beef, turkey, tuna, most kinds of seafood, chicken, etc.) Stay away from packaged foods that can sit on a shelf for months.
- Implement intermittent fasting. There are many benefits to intermittent fasting, both for weight loss and for health but again, let's keep it simple. It helps reduce your calorie intake without having to count calories.
- There are many ways to use intermittent fasting but the simplest to follow is to eat inside with an eight hour window. A great starting point is eating between 12 PM and 8 PM and then fasting from 8 PM until noon the next day. The great news is, you'll be sleeping for about half of that fasting time.
Include Interval Resistance Training
If you want to melt away body fat and burn an insane number of calories while keeping your metabolism revving for up to 39 hours after your workout, you need to include interval training as part of your fat loss program. Interval training is simply exercising intensely for a set period of time, like forty seconds, and then resting a short period of time, like twenty seconds, before resuming the same exercise or a fresh exercise. You then repeat for a certain number of rounds.
You can keep your resistance training simple as well. Just use all body weight exercises or a mixture of body weight and dumbbell (or kettlebell) exercises. Here's a sample program that is very effective. You can substitute your own exercises as long as you focus on exercises that work many body parts at once.
This means exercises like all kinds of squats, lunges, swings, push ups and more.
Perform each of the following exercises for forty seconds then rest for twenty seconds before going on to the next exercise. Repeat for three rounds.
- Body weight squat
- Push Ups
- Bulgarian Split Squat
- Jump Rope
- Mountain Climbers
That's an 18 minute workout which is more than enough when done with enough intensity.
Finish it off with 5 to 10 minutes of strategic cardio. Now your body is primed and ready to burn serious amounts of fat with traditional cardio exercises like riding the stationary bike or running on the treadmill.
If you follow these simple weight loss tips, you'll be on your way to transforming your body in no time.