Disclaimer: I am not a fitness expert, I'm relaying information that I have learned through hours of research and from working with fitness experts.
{nomultithumb}With the new year brings a lot of people to the gym to work out and lose those pounds. The "New Year, New Me!" crowd. Unfortunately, many of those people get burned out quickly and by mid-February, all but a few dedicated individuals are left. While there is no full-proof way to help you keep your motivation to go to the gym, here is a way to help you not get burned out so quickly and to maximize your weight loss!
If you're trying to lose fat, and not lose muscle,
then running on the treadmill is the absolute WRONG thing to do.
First, and say it with me, you do not need to run full steam on a treadmill to lose weight. In fact, if you're trying to lose fat, and not lose muscle, then running on the treadmill is the absolute WRONG thing to do. This is especially true if you are overweight! If you're on the heavier side and you go straight to the treadmill, you're putting a lot of extra wear and tear on your body, and not just your knees. Your back, core and other joints are all effected by the extra weight. This pushes you to burn out fast by making time at the gym more of a chore than it has to be. What is recommended instead is that you start out the first few months using an elliptical, precor or similar machine that is low impact. This will reduce the stress on the body while you work out and help keep you wanting to come to the gym.
Before getting into the exercises, I have to tell you, one thing that is personally making a big difference for me, and something that I have been told by almost everyone I discussed getting in shape with, is that you have to drink a protein shake directly after every workout, and then not eat for at least an hour (you won't want to anyways).
Recommended protein shake: Dymatize Nutrition Elite Whey Protein Powder, Gourmet Vanilla, 5 Pound
My wife uses the Dymatize protein shake and she's been seeing amazing results. Unfortunately, I'm allergic to milk and Whey Protein shakes are derived from milk so I have to rely on beef protein shakes. While this sounds gross, I think they actually taste a ton better than the Whey Protein shakes I've tried. The shake that I take is: MuscleTech Platinum 100% Beef Protein, Vanilla Caramel Flavor
With that being said, here are easy exercises that will help you maximize your weight loss and stick with it!
Month 1 & 2 Exercises -- 3 days a week (less than an hour a day)
Important notes:
Keep moving! Only allow for 10 to 15 seconds between exercises. DO NOT OVERDUE IT. Pay attention to your body. Push, but be mindful of how your body is reacting. No one knows your body like you do.
- 5 Minutes: Stretch (Arms, Chest, Hamstrings, Calves, Back)
Push yourself to stretch good, if your gym has a stretching maching, use it! - 30 Minutes: Cardio (Eliptical, PreCor or similar)
Keep heart rate between 125 and 130. You're not in a race, you're losing fat! - 2 Minutes: Plank (example: https://www.youtube.com/watch?v=TWpbe9nRySc)
Initially, 2 minutes will be very very difficult. you should time yourself and try to go 30 seconds for 4 reps with a 10 to 15 second break in-between each rep. After a week or two, you should push to go for 1 minute straight for 2 reps. After a month, you should be shooting to do 2 minutes straight. - 2 Minute: Push-ups
Do as many pushups as you can in 1 minute. If you only go 30 seconds, take a couple second break and keep going for the entire minute. Do 2 sets of 1 minute each. - 2 Minute: Squats
Don't use a machine or weights at first, simply find an open area and do squats for 1 minute. Focus more on the technique than on how many you can do. Do 2 sets of 1 minute each. - 2 Minutes: Waist (example: https://www.youtube.com/watch?v=OPoyG8O9C3U)
Grab a medicine ball and hold it out in front of you, move it side to side almost behind you. go back and forth for 1 minute. Do 2 sets of 1 minute each. - 5 Minutes: Stretch (Arms, Chest, Hamstrings, Calves, Back)
Push yourself to stretch good, if your gym has a stretching maching, use it!
After the first couple months, you can add in weight lifting and extend the exercises further if you want to. But these exercises can be done in less than an hour, 3 days a week and you will see results and not burn out as quickly.