Setting goals
Goal setting serves two purposes. The first is that it provides motivation, and the second is that gives you a specific end-point to shoot for. Get out a sheet of paper and write down exactly what your weight loss goals are at the top of the sheet. Once your goal is determined, write out three different ways you are committing yourself to achieve this goal. For example, if your goal is to lose 20 pounds, you should have some specifics written down. You might write that you’re going to get to the gym four times per week, eat 300 less calories per day, or eliminate high-calorie desserts or alcohol. Once you have carefully put this together, sign the bottom of the goal sheet and make three copies. I would post one copy on your refrigerator, one on your work computer or office, and one on your home computer. Make sure you post it where you have to look at it each day to remind yourself of what you are committed to.
Nutrition
Write down what you eat for three days. In order for you to lose weight, you are going to have to burn more calories than you take in. It’s the law of thermodynamics. If you consume 2000 calories and you burn 2000 calories, your weight will remain the same. If you burn anything over 2000 calories you will begin to lose weight. Therefore I would recommend writing down exactly what you eat and drink for a three day period. Use Monday, Tuesday, and Wednesday and log everything you eat from the time you wake up to the time you go to bed. Register at a calorie counter site and enter all of the meals for each of the three days. This will tell you how many calories you are consuming. Knowing this total will be a good guideline to let you know how many calories you’ll need to burn to lose weight.
Gym Routine
Get to the gym more! Now that you have determined the amount of calories that you are taking in, you need to start burning more calories through exercise. Although three days a week is a good start, I would recommend five days per week if you truly want to start moving the needle. This doesn’t mean you have to lift weights all 5 days but I would definitely get in to burn some calories on the cardiovascular machines. An example would be a Monday, Wednesday, Friday full-body workout on the selectorized machines. Try a 30 minute circuit hitting all body parts and end with 20–30 minutes of cardiovascular exercise on a cross-trainer or treadmill. On Tuesday and Thursday I would come in and just do cardio for 30 – 40 minutes. This will allow your muscles to rest on these days and repair. My best advice would be to get with a Personal Trainer at the gym and get your Fitness Score session completed so you have a starting point. Working with a Personal Trainer will give you an advantage on a customized workout and nutritional advice that can give you much faster results with your weight-loss efforts.
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