Do you have the right plan for your weight loss?

If you are trying to lose weight (fat), and are becoming frustrated, this article is for you.  Many people make the courageous decision that they are going to make a change to their lifestyle.  They change their nutrition for the better, and start to take exercise on a regular basis and try to lose weight.  These changes are excellent, and will undoubtedly bring health benefits, but when you are trying to lose weight, your weight loss can stall for reasons which might not be easy to decipher.

If that is the case, take a close look at your weight loss plan, and try to be as objective as possible about each element.  First ask whether you have the 4 most important elements in any weight loss plan.  In my book, The Ultimate Guide to Express Fat Loss,  I called them the 4 wheels secrets. The 4 wheels are:

1.       Strength or resistance training. Muscle is denser than fat.  Your body will burn more calories maintaining and feeding a pound of muscle that it would do with a pound of fat.  The more lean muscle you have, the more calories you burn, even at rest.  The best way to improve your lean muscle content is resistance training.  Strength training also has important additional benefits such as improved bone density.  A weight loss program without strength training is missing an important element.  Stick to compound movements (e.g. squats, bench press, rows) for the greatest effect on your metabolism and lean mass. For weight loss Strength training is a most.

2.       Cardio.  Cardiovascular training is also important in a fully rounded weight loss program.  Steady state cardio can be an effective form of fat burning, but mix it up with some sessions of short, sharp intervals, as these can have a powerful metabolic effect which will last into your recovery and beyond. Cardio is very important to lose weight.

3.       Nutrition. All weight loss training in the world will not change the fact that in order to lose weight, you have to be in calorie deficit.  That means you need to burn more calories than you ingest.  Having said that, do not overdo it as starvation will slow your metabolism and make your body more efficient at storing fat.  Make smart food choices and aim for a deficit of around 500 calories per day for steady and consistent weight loss. Nutrition for your weight loss is key #1.

4.       Rest. Rest is a crucial, but often forgotten element of any fitness and nutrition program.  Without sufficient rest, it will be harder for your body to recover from, and develop through training.

Look at your program objectively and assess each element and its effectiveness in achieving your goals and lose weight.  If you don’t have a plan, make sure you make one, or get the Ultimate Guide to Express Fat Loss.  Having a fully thought out plan is like having a road map to your goals, and can be great motivation to get back on the right track. The success of the Express Fat Loss Program is every element is included in the program design

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