You’ve been working out a lot and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then…nope. Womp womp.
Put away that sad trombone—with a few simple changes to your normal routine, you can finally start to see results. In fact, changing it up is basically the secret sauce for making progress—whether you want to lose weight or just get strong AF.
Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it.
Here are some ways to switch up your workout if your goal is weight loss.
1. Really warm up
If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally—that’s why it’s crucial to begin with a good warmup.
Start with a couple mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods. All of these will help get the synovial fluid—the fluid inside of your joints—moving, which will help with your mobility overall.
Also pay some attention to your glutes, which are the biggest muscle in your body—and should be activated before any workout for max results.
The best move of choice: single-leg bridges, lateral band walks and deadbugs. If you do just a couple of these moves before you begin, your workout will be much more effective.
2. Work interval training into your cardio routine
Interval training helps you burn more calories than you do when you’re exercising in a steady state. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30—and keep alternating that routine.
You can try a similar technique on a bike or an elliptical—basically while doing any form of cardio.
You’ll be working harder when you’re going faster, which will spike your heart rate and ultimately help you get more from your workout overall.
3. Focus on compound movements
Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once.
An example of this would be a squat versus a leg-extension machine. You’re using more muscles overall, which ultimately means you’ll end up burning more calories.
4. Lift more weight
Because—you guessed it—you’ll end up burning more calories.
For your upper body, try increasing the weight you’re using by 5 to 10 percent each week. And for your lower body, increase the weight by 10 to 15 percent each week.
So if you’re lifting 10 pounds, try increasing the weight by about a pound for your upper body, and about two pounds for your lower body (depending on the weights you have; it doesn’t have to be exact).
And if you currently do only bodyweight stuff, start using weights.
The key is to choose a weight where you’ll still be able to do your moves with clean form.
5. Refuel and rehydrate
If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the number of calories you burn in the long run.
In addition to drinking lots of water, he recommends having protein post-workout—try these protein shakes for women or try something like chocolate milk.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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