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I just got done with my morning cardio routine and I feel terrific! Don't get me wrong, I am a little sore, but in a good way. I have been obese for far too long and I am taking the steps necessary to lose some unwanted fat. There are so many weight loss methods on the market that make it very overwhelming to those of us who want to lose weight in the most efficient manner. In my experience, trying anything from starving myself to running for hours, I have developed my own routine that is showing some real results relatively quick.Let me begin by telling you where I was two months ago. I weighed a whopping 245 pounds and had very little self esteem. My love handles jiggled and I could hardly walk up stairs without huffing and puffing. I was embarrassed in public because I could not fit into my pregnancy clothes from months before anymore. Now, two months later, I weigh a much healthier 210 pounds and have had to buy a new wardrobe to accommodate my new figure. Flights of stairs no longer intimidate me and I walk through public with pride. Did I mention the new attention from the opposite sex as well? I feel great!The key to my weight loss success is alternating cardio and strength training routines along with a healthy diet. I begin when I first wake up, before eating anything, because my body has burned everything I ate the previous day during my eight hours of rest and will burn body fat instead of the food I eat for breakfast. I like to do cardio in the morning because it raises my metabolism throughout the entire day so I continue burning calories hours after I finish working out. At least thirty minutes of heart pumping exercise is necessary to begin burning fat. You should be sweating and breathing heavy. I like to run in place and do jumping jacks. I also like to squat because using the largest muscles in the body, the leg muscles, will cause your heart rate to go up and offers a challenge for your body. Our bodies adapt to doing the same exercises day in and day out, and so it is a good idea to switch your routine each day to keep your muscles guessing. Once your body adapts to certain exercise, you will not get the results you had when you first performed them, so be sure to switch it up. You can do the same exercises, just do them in a different order. If you begin by running in place and then do a set of jumping jacks, try beginning with jumping jacks and then finishing up with running in place or squats the next morning. The exercises are up to you, just remember to sweat for at least thirty minutes!After a cool drink of water you can have a reasonable breakfast. I like to eat a bowl of Special K with skim milk. You have to feed your body because if you starve yourself, you will not build any muscle. Muscle is needed to burn calories because muscle is much more metabolically active than fat. If you do not eat then your body will eat it's own muscle and this will cause you to remain the same weight and sometimes even gain more fat. Another problem with starving yourself is that our bodies adapt very quickly to whatever we impose on it. Our bodies are built for survival. If your body senses that it isn't getting enough food, then it will slow down the metabolism and go into starvation mode. It will hold onto any excess fat to use for energy because it isn't being fed anything else. You will not lose weight if you do not eat. You have to feed those muscles you are working so hard. This doesn't mean you can eat pizza and cookies, you have to eat healthy portions throughout the day. I like to eat my carbohydrates (nothing white, stick to brown breads, rice, or pasta) and some protein in the morning so that it is burned up by bedtime. I snack on fresh fruits and vegetables, sugar free jell-o cups, honey wheat pretzel rods, and a variety of other low-fat, low-sugar snack choices. I also eat small portions five to six times throughout the day to keep my metabolism thinking that it is eating constantly. This causes your metabolism to actually raise. I eat lean protein like broiled fish and vegetables at night before my evening strength training.This part is vital to your fat loss efforts. Remember I said that muscle will burn calories while fat just kind of sits there? Well, if you want to burn more calories, then you have to build more muscle. I begin with stretching and walking in place to loosen up my muscles and to prevent straining or injuring any muscles. I begin with push-ups and then work every major muscle group with three to five pound free weights. You can even use soup cans or water bottles (full of course) if you like. You definitely want to challenge your muscles so be sure to switch up you routine a bit here, too. I like to begin with my upper body by working my biceps, triceps, chest, and shoulder muscles and then work my way down on one evening, and then begin with my lower body by working my calves, glutes, and thighs the next session. I also throw in some abdominal crunches each time as well, sometimes at the beginning and sometimes at the end of working my upper and lower body, I just keep my muscles guessing at what I am going to challenge them to do next so that they won't get used to the same routine. I only strength train three alternating nights a week to avoid overstraining my muscles. Your muscles need time to recover because when you build them up, you are literally tearing muscle fibers. These tears need at least twenty-four hours to recuperate. If you over do the strength training your body will literally consume it's own muscle fibers to adapt to the lack of healing time. This will destroy your efforts, so do not over do it. There are tons of websites that give illustrated exercises for various muscle groups. I'd try different exercises and stick to ones you are comfortable with. Just remember to switch it up each time so that you build muscle efficiently.I do not eat two hours before bedtime. Your metabolism slows down considerably through the night, so you want to have an empty stomach so that your newly forming muscles will feed on stored body fat for nourishment instead of whatever you ate right before bed. Our bodies will consume whatever food that is in our system before burning any fat, so if you sleep eight hours a night, add two hours for the time you don't eat before bed, and add that to however long you do your morning cardio before eating breakfast, you'll probably average about eleven hours of your body burning stored body fat! Since there was no food to use for fuel, your body fat stores were being used as energy instead. Just imagine the results you can get within a few weeks.It is hard work to lose weight and it will not disappear overnight, but you will feel healthier and look slimmer with time. You'll feel great right away because you took the first step by deciding to pick up those dumbbells and ditch those cupcakes. I personally lost thirty-five pounds in two months and am well on my way to my ideal weight. It didn't take me a week to get fat, it took years. I keep this in mind when I don't lose ten pounds in a week. I don't get discouraged because it will take time to meet my goal. I am, however, reaping the benefits already by feeling healthier and dropping pants sizes. I have gone from a flabby size 24 to a firmer (not supermodel status or anything) size 18. I am thrilled and motivated to keep up my new lifestyle and reach my goal of fitting into a pair of size 12 jeans. I don't desire to be a twig, I just want to be a healthy weight. Size 12 would be just right for me. Your ideal size may be larger or smaller, it is all up to you. I know that I feel like an empowered goddess lately, especially when I grab my old size 24 jeans and slip into them (without unzipping them or laying on my bed to struggle with the zipper, you know you've done this!) and then watch them slide off of my waist and drop heavily to the floor. I have researched this subject relentlessly with my college biology professor after class for weeks during the spring semester this year. She helped me understand how our metabolism works and I was fascinated. After searching some tips online and applying what I learned in class to my own weight loss plan, I saw results in a week. Even though it was only a couple of pounds that first week of sore muscles and aching legs, I felt like I was on the right track and so I stuck with my routine everyday and look at me now! This is my own customized weight loss system that I have perfected for myself after much trial and error and I love it. I exercise a lot, though, so if you are not dedicated then you may be disappointed with your own results if you decide to implement some of my methods into your own lifestyle.I am not an expert, doctor, or personal trainer, but I am a woman losing weight successfully using my own system that I find necessary to my weight loss efforts. Feel free to try it out for yourself because I would love for others to go from feeling as hopeless as I once felt to feeling like the sexy vixens they deserve to be!
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