If you’ve ever spent any significant time working out, chances are you’ve probably felt like your workouts haven’t produced the result you were hoping for. Day in and day out you go to the gym busting your butt trying to shed that stubborn weight, but no matter how hard you try, the weight still remains. All of that money spent month after month on your gym membership seems like it’s going down the drain.
I’m going to show you how to lose weight at home while saving you money on your membership. Let’s begin to see real results!
Get Off The Hamster Wheel
There’s nothing more discouraging than feeling like you’ve been dedicating the necessary time to your workouts, but haven’t seen any real change. That’s enough to make anyone quit. No one wants to invest their time into something that doesn’t yield them any returns.
I wanted to give up time and time again over the past years because I felt like I was putting in WAY too much work only to look just the same as I did when I first started. As I began to learn from trial and error, I realized that my understanding about the whole process of losing weight was completely wrong!
If you struggle with shedding those extra pounds, chances are you’re doing one or two things wrong. The first is that if you think like I once did, then you may feel as if you can eat whatever you want, and still see results from your workouts. The cold truth is, you CAN NEVER outwork a bad diet! It’s Impossible! DO NOT WASTE YOUR TIME LOL.
The second thing you may be doing wrong is consuming more calories than you burn. The key to weight loss is to burn more calories than you intake. The formula is simple; MORE CALORIES OUT THAN IN. Your diet contributes to about 80% of your weight loss while exercise is only about 20%.
Working out consistency is the easy part. Most people fail to see the results they desire because they think that if they workout harder, while still cheating on their diet, that they’ll somehow see the fat magically disappear. If you want real results then you must focus on that 80%. YOUR DIET!
After wasting years of my life on the hamster wheel, I had to take a hard look in the mirror and have that moment of truth with myself. Truth be told, I wanted to take the easy road. I got comfortable having the looks as if I was really fit but looked like crap when I took my shirt off. For years, I assumed I would somehow see results if I just stayed consistent with my workouts while putting minimal effort into my diet.
I’ve learned that in order to get real results, you have to put in the real work. There are no shortcuts to fat loss. The key is to eat foods that are low in calories so that you can burn more than you intake. You should be looking at the calorie count of everything that you eat and compare it to what you burn on a daily basis.
Let me paint a picture for you.
When I do one hour of cardio on my Xterra exercise bike, I will burn a little over 300 calories. One Twix candy bar alone contains 286 calories. So it will take me 1 hour of extensive cardio to burn off 1 candy bar. Imagine if I had 2 Twix bars or another snack during the day that was high in calories.
This doesn’t even include the calories from my breakfast, lunch, dinner, or any of the drinks that I may have had during the day.
Everything that you consume has calories in it for the most part.
This is why its impossible to eat what you want while exercising and still manage to lose weight. There’s no way to burn off all the calories you intake on a bad diet
Why Healthy Diets Work
Healthy diets work because they consist of healthy foods that are low in calories. You can eat 3 meals a day along with some healthy snacks and be able to burn more calories that you’ve taken in for the day during your workout.
Here are a list of low calorie foods that you can use to help you create your healthy diet.
Pay attention to everything that you eat. The first thing you should do is to see how many calories there are per serving in whatever you eat. Once you know that, you can calculate roughly how many calories you will be consuming for that meal.
Do this for every meal you eat to determine roughly how many calories you will have to burn. This will become easier as you learn off the top of your head how many calories each food contains.
For your meats, if you choose to eat them, you can buy a Food Scale to weigh it to determine your calorie intake. Grilled foods contain less calories that fried foods because flour gives fried foods those extra calories.
We have a tendency to only focus on counting calories in the foods that we eat while overlooking those hidden calories. Liquid drinks, condiments, and food seasoning ALL HAVE CALORIES! Take this into account when you are adding up your calories during the day.
A prime example of this would be seeing someone eat a salad while drenching it with so much dressing that makes the salad pointless to eat afterwards. The calories in the dressing does more harm than the lettuce and veggies does good for you! Be mindful of this next time you eat a salad.
Stay Away From Foods That Are Hard To Digest
Just because you see a food product on the counter, doesn’t mean that it’s meant to be consumed by the human body. Foods that are made from mostly toxic chemical instead of natural products take extremely long to be processed through the body and get stored as fat until the body has time to process the rest.
Since we continue to eat these types of foods, the body never get a chance to finish processing the fat that it previously stored. Instead, it just continues to store more fat from the new foods that we eat.
The goal is to eat good quality foods that are easily digestible so that the body can have an opportunity to finish processing any fat it previously stored. RESULTING IT FAT LOSS!
Change Comes In Small Doses
When we gain or lose weight, it happens in small increments over time that collectively results in a huge change. We live in a society where we want instant gratification for the work we put in, and get easily discouraged when we don’t see changes as fast as we want them. If you’ve gained any significant weight, you didn’t realize that you were gaining weight until one day you looked in the mirror or stepped on a scale and was surprised by what you saw.
Losing weight is the same exact process. You don’t see change every time you lose a pound. That change becomes visible after you’ve lost a significant amount to weight. CONSISTENCY AND PATIENCE IS KEY! Continue to make those small wins each day that lead to the change that you desire!
Calisthenics are a great way to Burn those extra pounds. It consist of doing body weigh exercises such as Push-ups, Pull-ups, dips, squats, sit up etc to burn those calories and shed those extra pounds. Calisthenics is great for building a solid foundation. We get so caught up in lifting weights at the gym that we overlook how effective these basic exercises are that we can do right at home.
If you’re a beginner, you can use your body weight as resistance and purchase a weighted vest or free weights to add more resistance over time. I incorporate some form of calisthenics in all of my workouts.
Say Goodbye To Fat Forever!
The key to weight loss is to eliminate or minimize poor food choices that are high in calories and filled with chemicals that are extremely hard for the body to process. We have a habit of eating bad food and then say ” I’ll burn it off later.” Remember, you can burn calories, but not those chemicals that are harmful for the body that can cause illnesses.
Eat foods that are low in calories and easy to process so that they don’t get stored as fat. The more of these foods you eat, the less you have to worry about storing excess fat. Create a home workout regimen that consists of calisthenics and some form of cardio (Xterra exercise bike recommended) to help you burn more calories than you intake to help you get to your desired weight.
Use intermediate fasting as an alternative to help limit the amount of calories that you intake daily which helps you lose weight faster.
Please feel free to share your thoughts and opinions below!
Peace & Blessings!