Weight Loss: Your Real-Deal Guide on How to Make It Happen
Seeking the secret to unlocking weight loss success?
Well, if you've been on the hunt for the workout strategy that will finally tip the scales in your favour, take a deep breath, because…
There's no mystical quick fix. I know – not really what you wanted to read, but you're in the right place for some honest guidance and straight talk on finding the most effective way to smash your weight loss goals.
Plus, a look at realistic time frames on how long it will really take for you to get there.
So, first things first, when it comes to weight loss it’s less about Herculean feats of strength on your first try and more about discovering what works best for you over time. Forget the one-size-fits-all approach; in order for it to work for you, you’re going to need personalised strategies that lead to sustainable results.
After all, embarking on a weight loss journey can often feel overwhelming. You're bombarded with conflicting advice that's as clear as a foggy morning.
That’s why we caught up with MuscleFood’s very own PT Steve Ahern to find out how much exercise is necessary, how to balance the intensity, and help debunk the pervasive fitness myths that might be holding you back, but first...
Source: The Health Nerd, www.youtube.com/@TheHealthNerdTV
MuscleFood EXCLUSIVE with PT Steve Ahern
Hi Steve! First of all, can you explain the relationship between exercise frequency and weight loss.
A lot of the times people go into their weight loss journey full throttle. What I mean by this is that they go way to hard way to quick. Going to the gym 7 days a week, eating chicken and rice 3 times a day. Love their attitude but it’s just not sustainable, you will crash and give up.
When it comes to exercise you need to understand the importance rest plays when it comes to reaching your goals whether its weight loss or gain, rest plays a huge role. Rest is when we grow so if you’re not giving your body adequate time to recover your results will stall.
This isn’t an excuse to do absolutely nothing, but it is a chance to take a step back from your exercise and do something a lot less demanding on the body. Focus on your sleep and replenishing the body.
You may be quite new to exercise so you need to understand what your body can and just as important what it can’t do. Give yourself rest days!
So, what key factors determine how often an individual needs to work out to see weight loss progress?
Listening to your body is key, if you need rest, take the rest. But don’t let trick your mind as sometimes you don’t need rest and you can’t be bothered. Don’t fall into that lazy trap!
In order to achieve weight loss, you need to be making gradual process as weight loss is no quick fix. By this I mean you should do weight training for best results, doing the same exercises over and over again while gradually increasing the weight as you become stronger.
You want to be aiming for 3 x strength sessions per week if possible. Giving your body that much needed rest in between sessions.
I wouldn’t focus on your weight especially at the start of your weight loss journey, sounds weird I know! I would focus on getting stronger first, building up your foundation of strength and not checking what the number on the scales are saying. When you build up your strength first, you’re giving yourself the best opportunity to achieve results that last!
How does the intensity and duration of workouts impact weight loss and what are some effective methods to optimise results?
Forget about intensity and duration of workouts, focus on the quality. Your form is way more important that how hard you’re pushing yourself. This is the perfect opportunity to talk to a fitness professional, train with a friend who is a veteran of the gym, and nail down the form.
I see it all the time especially in January when people with goals come and train for two hours a day! This is not needed at all unless you’re an Olympic athlete. 45-60 minutes max is all you need if you’re doing your workout correctly.
Don’t fall into the trap where you think you need to be crawling out of the gym or not able to move the next day to confirm you had a good workout. Yes, this will happen sometimes, especially at the start. But you don’t want this feeling after every single session.
This just in at musclefood...
"In order to achieve weight loss, you need to be making gradual process as weight loss is no quick fix."
OK – so what are your top 5 misconceptions people have about the amount of exercise needed for weight loss and why – better yet, what are the alternatives?
Lifting weights for women will make them bulky – Something I’ve heard countless times from female clients. I promise you, lifting weights won’t make you bulky unless you’re in a large calorie surplus.
Cardio is the best for weight loss – A big no! Cardio can be great and have its place for sure but if you want to change your physique the weight room will always be number 1!
Rest is key – Rest is when you make your progress so make sure you’re incorporating it into your schedule. Lay off the gym and head out for a walk, long term benefits of this are huge as you’re decreasing the risk of injury.
Exercise in the morning for best results – I LOVE training first thing, but it doesn’t really matter. You train whenever fits your schedule best. There’s no best time of the day to train. The only thing that matters is your form and making progress.Â
Train one body part each time you go to the gym – Ugh what a waste of a session! Maybe that’s a bit farfetched but you have an incredible opportunity to get a full body workout in and you decide to train arms?!? Nooooooooooo don’t do it! Train your full body each session.
Let’s talk about the importance of incorporating both CV and strength training for effective results…
Using both of these training techniques is a great way to improve your overall physique and fitness levels.
If you really hate doing one of the above, then my advice would be to not do that. Exercise should be fun and if you enjoy what you’re doing the greater chance you will continue with it.
Both forms of exercise are great with plenty of benefits from doing both. But if you’re overweight and you’re starting out your weight loss journey I would mainly focus on your strength training and not worry about going for a run. Think about your joints and how much pressure you will be putting on them, most likely with incorrect running technique to.
Whichever you decide to do just make sure you stay consistent with it, you’re making gradual progress, and you’re getting the right amount of sleep!
Final thoughts…
There you have it! Real talk from PT Steve on how to make your weight loss journey work for you!
As we wrap up our journey into the heart of effective weight loss strategies, remember that your path to achieving your fitness goals is a marathon, not a sprint. With these insights and truths about workout frequency, intensity, and the importance of listening to your body you're now armed with the power to transform your life.
All you have to do is take these nuggets of wisdom and integrate them into your daily routine. Be patient with yourself, and remember that every workout, every decision to choose a salad over chips, adds up. There will be days when the couch looks more inviting than the treadmill, and that's okay.
What matters is getting back up and pushing forward, even when progress seems slow.
Your fitness journey is uniquely yours, a story that only you can write. And while we may have reached the end of this guide, think of it as the beginning of your adventure towards a healthier, stronger you. Stay curious, stay motivated, and most importantly, stay true to yourself.
So, here’s to the road ahead filled with sweat, triumphs, and perhaps a few well-earned rest days. You've got this, one informed and intentional step at a time.
The Author: Ashleigh Tosh
Ashleigh is the Lead Copywriter for MuscleFood with a love for all things food and fitness. With a foundation in broadcast journalism, she has dedicated the past decade to writing for the health and wellness sector. When not writing away, you can catch her with her nose in a good book, in the gym or summiting Scottish Munros.
