Tag Archives: exercise

Three Weight Loss Mistakes

Have you been struggling to lose weight even though you diet and exercise regularly? If so, you are not alone. Today we will discuss a few tips by personal trainer and weight loss expert, Jillian Michaels, that will help you take your weight loss goals to the next level.

Mix it Up

The first mistake is not mixing up your workouts with calorie-controlled diets that contain healthy foods. Fat is basically stored energy and the calories in our food are units of energy. When you consume more calories than you burn in a day, those calories will be stored as fat.

You can use apps like My Fitness Pal to monitor your calories and make sure your portion sizes are accurate. Every little bit counts so make sure to track everything. As time passes you will gain experience with tracking and will be able to count calories in your head.

Under-Training

The next big mistake we make when trying to lose weight is under training. I am guilty myself of resting for longer periods, not lifting more than I should and not giving it my all. Jillian says all these things slow down the weight loss process and stop you from having the best calorie burn.

I understand it can be less motivating when you are working out alone so I sometimes bring a friend with me to help give me that extra push. Working out as a group is fun and motivating as well. Going that extra mile or adding that extra rep can really make a difference in the long run.

Doing Same Workout

Last but not least, doing the same workout is another mistake that can hinder your weight loss. After doing the same routine for months I was starting to get bored and I reached a plateau. I got discouraged because I was not seeing any results so I had to switch things up. Now I switch up my exercise routine every two weeks and I do different exercises. Jillian says to switch it up so it will keep your muscles guessing and help you burn more calories.

We all come to a point in time when our weight loss efforts began to slow down and we lose momentum. If we could just implement these few steps into our diet and exercise routine, we will continue to progress and reach our weight loss goals.

Source: Sugar, J. “Jillian Michaels Says These Are the 3 Major Mistakes Preventing You From Losing Weight” www.popsugar.com May 14, 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Lose Weight and Build Muscle

Weight loss can be very discouraging especially when you are stuck with the thought of going to the gym all day or completely changing your eating habits. In reality, fat loss is not so difficult when you change your mindset and take baby steps. Today I will discuss some of the methods I use to lose weight and build muscle at the same time.

Lose Weight Build Muscle
Lose weight and build muscle at the same time. Photo by Shaping You Now

The first thing I had to do was change the way I think. I had to believe that I could really lose weight and build muscle mass at the same time. I wanted to lose my gut and I needed to build my physique as well so I made up my mind that is possible and I just had to stay consistent with my workouts.

The next thing I did was go to the gym for thirty minutes each day after work. I did weight lifting for 30 minutes and I hit the treadmill for 15 minutes. I never stayed in the gym no longer than 45 minutes.

My goal was to workout for at least three times per week and eat more salads and fruits. I did cheat and eat deserts from time to time but I made sure that I stayed consistent with my weight loss routine.

I had a coworker that was interested in losing weight and building muscle as well so we went to the gym together and held each other accountable. It is always better to have a partner for motivation and to help improve each other’s potential.

After a couple months of going to the gym each week we started to see noticeable results and our confidence started to build. It did not happen overnight and it really took a lot of dedication to get real results. We really had to work hard and push each other to stay focused.

I tried to build muscle and lose my gut in the past but I was not successful because I could not believe I could do it and I did not stay consistent. Once I changed my mindset and came up with a plan, it was more easy to stay focused so I could achieve my goal. All I wanted to do as lose a little weight and build some muscle mass.

Although it took me several months to reach my goal, I was happy because everything was all natural and I did not have to take any special supplements except protein shakes after my workouts. Now I don’t take anything at all and my results are still the same.

If I can do it, you can too if you just take massive imperfect action and try your best. Weight loss and muscle building takes a lot of hard work and a strong mindset but anyone can do it if they have faith and really believe in themselves.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Fat Burner

The fastest fat burner is what many individuals search for when trying to lose weight. I am constantly trying to burn fat fast and improve my overall health so I will share the methods I use to achieve my weight loss results. They involve strength training, cardio and small diet changes.

Fastest Fat Burner Photo by bestfatburners.co

Strength Training

Strength training requires you to contract your muscles against resistance. It increases strength and builds muscle mass.

This type of exercise involves lifting weights to gain muscle over time.

Research shows that strength training is great at burning fat fast and has many health benefits.

One study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Lifting weights, doing body-weight exercises or using gym equipment are some ways to get started with strength training.

Cardio

Cardio is basically any aerobic exercise that trains the heart or lungs. The object is to increase your heart rate and get your blood flowing. Studies have shown that cardio improves muscle mass and helps you lose belly fat, along with waist circumference. My favorite cardio exercise is jogging or running in which I do for about 20 to 30 minutes. I try to do this about three to four times per week and it has helped me out a lot.

Diet

One of the most effective and fastest fat burner is a good diet plan. I lost about five pounds in one week just by eating more salads and fruit versus fast food. My original diet was unhealthy and I started to gain belly fat. I was unhappy with that so I begin to eat chef salads and watermelon for lunch instead of meats. This has not only help me lose belly fat but also made me feel better mentally and physically. I still eat red meats and fried foods occasionally but those small diet changes have really improved my health because I stayed dedicated to the changes.

To say the least, the fastest fat burner is not a magic pill or formula. Instead, the fastest way to burn fat is regular cardio, diet changes and strength training. Finding a diet plan and exercise routine that works for you is the best way to burn fat fast and lose weight.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor