Hope everyone is having a great weekend so far. It is raining here in California, but I wouldn’t let that stop me from doing a post today.
Have you decided you want to lose weight? However, you don’t know where to start. That is perfectly alright because there is no “one size fits all.” Everyone is at a different part in their life (e.g. low on money, busy schedule, etc.). We also can all handle a different amount of activity.
What I am going to do today is help guide you guys on how to develop a plan that you can stick with. Here at Lift Eat Shred, we focus on getting results without going broke. So, I also will include tips on how to save money as needed.
Without further ado, let’s get started!
Step 1. Track your baseline values
What I mean by this, is to write down your current:
- Body fat percentage
- Measurements around different parts of your body (e.g. arms, legs, waist, etc.)
Also, I recommend that you take pictures at your starting point. There is a famous saying that goes, “A picture is worth a thousand words,” and I couldn’t agree more. As you are progressing along your weight loss journey, the number on the scale might not move as quickly as you like. But, if you are noticing changes physically, then you know you are on the right track.
Step 2. Set Small Goals
This is a little easier said than done. Usually what people say is, “I want to lose all my fat and get a six-pack.” That sounds great in theory but hardly obtainable especially when you are starting out. When you start out with that kind of lofty goals, you put so much pressure on yourself. And when people don’t see the results they want in quickly, it usually leads to quitting or a severe drop in calories to quicken the process.
I believe that you should set small goals that are achievable with work but not unsustainable, where it would lead to quitting.
For example, say you weigh 215lbs. An unsustainable goal would be trying to get down to 200 lbs. in 15 days. A small yet achievable goal would be to lose about 1-2lbs./week.
Step 3. Join a gym
So now that you have your baseline and goals in mind, it is time to take some action by joining a gym. It is usually around 30$/month for a gym membership (e.g. 24 Hour fitness, LA Fitness, etc.). If you are in school, it’s included in your tuition fees, so you don’t have to worry about that. But for others, you won’t have that same luxury.
Tip: Look for local gyms in your area because they are usually cheaper but still offer most of the amenities as the franchise ones. You can also join Planet Fitness, which is only 10$/month.
After getting that squared away, you will walk into an area with 100’s of workout equipment which can seem scary. But don’t worry, I am here to guide you.
For starting fitness plans, check out Bodybuilding.com plan selection. Here you will answer 4 easy questions, then they will provide you with workout plans based on your answers.
Step 4. Out with the old, In with the new
This is probably going to hurt, but going to the gym alone will not effectively help you lose weight. You must get rid of all the junk food (e.g. candy, soda, cookies, etc.) from your fridge and start anew.
Head to your local grocery store and stock up on items such as:
- Meats that are lower in fat (e.g. 93/7 ground beef, skinless chicken breast, etc.)
- Fruits & Vegetables
- Good Carbs (e.g. rice, sweet potatoes, nuts, beans and much more)
In the near future, I will go over how to shop for good yet affordable options!
Step 5. Stay Committed and Motivated
This journey will be hard with many stressful obstacles, but staying motivated is the key to success.
Tip: Try writing out the reasons why you want to lose weight, ask for support (such as LiftEatShred, find a workout buddy, etc.).
If you believe in yourself, then the sky is the limit. If are still struggling to start/continue to lose weight, contact me and I’ll lend a helping hand.