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
- 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
- There are various workouts for your muscles
- 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