If you have tried a fitness plan and given up after not seeing the results you expect, chances are there's a reason it's not working. If youave it all, it's not you … it's the plan you chose. Hopefully you're still ambitious to succeed, because all you need is the right approach!
No fitness plan should provide you with no results if it is based on the fundamentals of weight loss or muscle growth. As long as the fundamentals are down, your plan will work – but sticking to a plan is often the hardest part.
An effective weight loss plan will include both long-term (total transformation) and short-term (small millions) goals. So, let's say you want to get down to a lean enough size that you can start seeing your abs. To do that, you need to lose 50 pounds. That's your final destination, your biggest goal. But you still need smaller goals, such as one pound of weight loss per week.
However, even the smaller goals will not necessarily guarantee you results. Have you ever watched the Biggest Loser and noticed that sometimes people give it their all and still weigh in at the same weight or even higher? You can not guarantee, say, that you'll lose a pound a week … instead, try setting small goals for stuff you can completely control.
Here are two examples of productive short-term goals that you can control:
- Consume no more than X, XXX calories per day, every day.
- Record XXX calories burned on a cardio machine every training day.
At the same time, you want to be able to track your progress and see that achieving these little milestones is really providing you results. Gradually, this will help you get closer and closer to your ultimate goal.
So, again, say you want to lose 50 pounds … it would be a good idea to weigh yourself every morning, mark that weight on a calendar, and watch as your weight goes down over time. You will then start looking back a few weeks or months and notice that your hard work is really paying off!
Aside from this, you need to make sure that you have really nailed the fundamentals of your weight loss plan. The most basic aspect of weight loss is calories in contrary calories out. You need to eat less than your body needs each day. In order to do this, you must know daily caloric requirement.
Check out this calculator to quickly determine your daily caloric requirement. From here, you can effectively achieve approximately one pound of weight loss every week if you take in 500 calories less than the daily required amount.
Create your plan and stick to it. Let these words sink in – nothing will provide you with results if you're not doing it. Just make a plan and stick to it for 90 days. If the plan makes sense on a fundamental level, you will notice a difference.
Even if you do not achieve your long-term goal as quickly as you wanted, you will still have gotten at least a couple steps closer. That's a lot better than being stuck where you are for another three months!