How to Properly Plan A Successful Weight Loss #2

How to Properly Plan A Successful Weight Loss #2

If you haven’t read the first one: https://cardioandweights.com/2017/02/08/how-to-properly-plan-a-successful-weight-loss/

Summary from the 1st one:

Get your household involved, throw away the garbage, no sugar soda, meal planning FTW, set goals, how are you going to lose weight, how many calories, how do I make a meal plan, finding an exercise plan.

How Do I Plan My Diet?

• How many calories do I need per day?
  • Your BMR is the amount of calories you need per day to maintain your current weight. If you eat below this number, you will lose weight. Use this calculator: http://www.bmi-calculator.net/bmr-calculator/ 
• What diet should I use?
  • There are many diets out there. You can read my reviews here:
• Draw up a meal plan based on that diet and the amount of calories you need
  • https://cardioandweights.com/2016/10/24/sample-meal-plans/
• Meal Prep 101:
  • Outline your entire week of meals for you and your family on Sunday
  • Go Shopping on Sunday
  • Plan crock pot meals to make things easier for you a few days
  • Make your breakfasts easier with Level-1! Out of 200 people that we train, I’d say that most use meal replacement shakes from 1st Phorm to supplement unhealthy meals. I use Level-1 Protein for breakfast. It is 140 calories, full of protein, low carb, low fat. Mixes instantly and tastes amazing. Use link below for free shipping. You put it in a shaker, shake and go.
    • Free Shipping: https://1stphorm.com/a/products/level-1?a_aid=NutritionTrain
  • Think smarter not harder:
    • Chicken Breast is $1.99 a pound at the butcher @ Kroger. Salads are cheap and easy to make. Combine for great lunches.

How Do I Plan My Workouts?

• What is my goal?
  • Most workouts are either cardio, workout, or both.
  • The best is to do both. Cardio burns fat, while working out your muscles giving your body a good “Sexy Base”.
• Only 15-20 minutes of cardio is needed 3-5 days per week to lose weight
  • I always suggest sprinting, or going as fast as you can for 30 seconds then walking/jogging for 5 minutes, then repeating for the rest of the 15/20 minutes.
• Work out your muscles 3-5 days per week for 20-40 minutes per day is optimal
  • There are various workouts for your muscles
    • You can try full body workouts
    • You can try workout splits where you workout certain body parts per day
    • I am a bigger fan of workout splits
• Where can I find some good workouts?
  • Full Body Beginner Workout: https://cardioandweights.com/2017/01/03/full-body-workouts/
  • Beginner 3 Day A Week Workout: https://cardioandweights.com/2016/09/16/3-day-workout/
  • Sample Intermediate 4 day workout: https://cardioandweights.com/2016/09/06/sample-workout/ 
  • Domination Workout Plan (Advanced): https://cardioandweights.com/2016/07/26/domination-workout-plan/

Good Luck!

Dustin Holston

Sports Nutritionist and Personal Trainer

teamnutritiontrain.com