In most cases losing weight (fat) is not that complicated. It's not easy, but it's not complicated...or at least it doesn't have to be. Here is a simplified approach to get you started on your path to a slimmer waistline.
Resistance Training
These days, it should go without saying that resistance training is a staple for all weight loss programs. That much is known. However, where many people fail miserably with aspect of their program is in choosing the right exercises.
Most people are concerned with losing their belly fat and insist on doing crunches until they puke. This approach is a complete waste of time. Instead, focus on complex movements that actually burn some calories. Squats, deadlifts, and push-ups are some of the best exercises for weight loss.
Full body workouts are great. So, work every muscle in your body, not just your arms and abs!
Resistance training should take up 2-4 days per week.
Cardio/Interval Training
Much has been said in the debate about traditional cardio vs. interval training for fat loss. Hands down, interval training takes the trophy here. It's more effective and less time consuming. However, there's something to be said for traditional cardio when it comes to dropping pounds. Some individuals respond very well to traditional cardio. For those people, I say do what works.
My general recommendations for cardio/interval training look something like this: interval training 2-3 days per week; traditional long duration cardio 1-2 days per week. Start here and adjust as needed.
Diet
I'm not 100% aboard the calories in/calories out approach to weight loss dieting, but it's a good place to start. Most people greatly overeat. Therefore, start by cutting your calories. How much? I say no more than 250 calories per day. Any more than that you run the risk of suppressing your metabolism...and this is not what you want!
Further modifications to your diet should include a transition to whole foods (if it comes in a bag or a box, it most likely isn't a whole food) and plenty of water intake. How much water is enough? If you're not running to the bathroom all day, you likely need more water.
While this approach is quite simplified, I believe it's exactly what people need. Too much information is overwhelming and results in action paralysis. In other words, confusion sets in and nothing gets done. Use this approach. It'll get you moving in the right direction and you can always make adjustments on down the line.
Chad Anderson, CSCS is President of Anderson Fitness Solutions, Inc., an in-home personal training company in Northern Virginia. He holds a bachelor's degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website & blog at http://www.afitsolutions.com.
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