When it comes to the topic of weight loss, there is a lot of information out there and it can leave you feeling confused. If you’re serious about losing weight, then there are four things you can do, but you have to stick with them. If you want to know how you can accelerate your weight loss efforts, then do these four things.
1. Train With Light Weight 3-4 times per week
Lifting light weight and doing high reps (12-15+) tends to help people with their weight loss efforts. What you want to do is train with light weight and high reps 3-4 times per week.
A good three day workout plan you can follow is:
. Day 1: Triceps, shoulders and chest
. Day 2: Legs and abs
. Day 3: Biceps, traps, and back
. Do a total of 10-12 sets per exercise
. Do 12-15+ reps per set you do
The above is just an example of what you can do. Whatever weight training regime you decide to do, make sure you stick with it for 6-8 weeks. Sticking with it for this long gives the workout routine enough time to work.
2. Do Cardio 3-4 Times Per Week
If you’re serious about weight loss, then you need to be doing cardio a few times per week. Ideally, you should do it at least 3-4 times per week. If you want to keep things interesting, then each day you can do a different exercise for your cardio routine. For example, one day you can go for a 30 minute jog and the next day you can walk on the treadmill, but at the highest include. The third day you do cardio you can go for a long walk and the fourth day you can cycle.
What you want to do is choose 3-4 cardio exercises and do them throughout the week for at least 20-30 minutes. As previously mentioned, some of the cardio exercises you can do include cycling, walking, jogging and treadmill. Some of the other cardio exercises you can do include running, dancing, sprinting and the elliptical to name a few.
Also, on the days you train with weight, do your cardio first and then do your workout with the weights.
3. Stop Consuming Bad Carbs And Sugar
Everyone knows what the bad foods are and most bad foods contain bad carbohydrates and sugar. If you find yourself eating sugary foods, drinks and bad carbs, then cut back and start eating healthier. Better yet, do yourself a favor and avoid bad foods altogether. There’s nothing wrong with allowing yourself a snack once or twice per week, but many people overdo it and eat junk on a regular basis. Replace sugary foods with fruits and veggies and you should see a difference in your weight as time goes on.
4. Take A Fat Burner
If you want to speedup the weight loss process, then take a fat burner. However, make sure the fat burner you choose is ephedrine-free. If you take a fat burner for 1-3 months and you exercise regularly, then you should see results much sooner rather than later. Some of the best fat burners on the market include Quadralean (from RSP Nutrition), Hydroxycut Hardcore (from Muscletech) and Nite-Burn from BPI Sports.
For the next 6-8 weeks, you should train with light weight 3-4 times per week, do cardio 3-4 times per week, stop eating bad carbs and sugar, and you should take a fat burner for one to three months. If you do these things, you should see an improvement in your body.