It’s time to stop looking for instant results and focus on what really matters for long-term success.
If you want to lose fat, conventional wisdom has it that you should go through an intense, fat blasting workout, running frantically from one heart-pounding exercise to the next until you’re left crawling, exhausted, and lying in a puddle of your own sweat.
Not so fast… Sure, these workouts might burn tons of calories. Done consistently, they’ll also offer long-term benefits, like increasing aerobic fitness and work capacity. But they’re not necessarily going to make you any leaner.
Let me explain why.
1. You’re not properly tracking your calories
Either you aren’t eating enough or you are eating too much. In both scenarios, you could be unintentionally inhibiting your weight loss. You want to be at a calorie deficit in order to lose weight, however, you don’t want to be so low in calories that your metabolism slows down and you have no energy. If you are tracking your calories, but leave out the “little” things like condiments or that small bag of chips you ate after dinner, you could be sabotaging yourself. Those “little” things could add up to hundreds of calories and put you at calorie maintenance or even a calorie surplus, instead of being in a calorie deficit. On the other hand, if you are too low in calories, you can stall weight loss by slowing down your metabolism. Read more about this in number 5.
1. Make a Plan of Attack
The best place to start with your plan is to ask yourself “Why?”. Why are you beginning this journey? Why now? How do you feel now and how will you feel once you achieve your ultimate goal?
You need to dig deep and discover your true motives for weight loss. Do you really just want to be fit or are you sick of not having the stamina to play with your kids outside? Do you really just want to lose 20lbs or do you want your significant other to feel full of pride that you take such great care of yourself?
For some people, consuming the necessary amount of protein on a daily basis in order to build & maintain muscle can be challenging. That’s why having a good protein powder on hand can be so beneficial.
Your body uses protein to build and repair tissues, as well as to make enzymes, hormones, and other body chemicals. Protein helps you manage your weight as it keeps you feeling fuller longer than the other macronutrients. It can also help improve your mood, stabilize blood sugar levels, promote healthy brain functioning and learning, protect your heart health, and slow aging.
Candice Canace Rulnick has been a NASM certified personal trainer since 2014. She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app.