… Without going the gym or needing any fancy equipment!
I wish I had a magic wand to wave over all of my clients who want to lose those stubborn pounds. It would be like … poof, they’re gone and your jeans fit more comfortably! Wouldn’t that be awesome!
Since that magic wand doesn’t really exist, we need to find other magical ways to address the issue. So let’s keep it simple! I have a plan. A plan that does not require going to the gym or buying special equipment. A plan that has you in mind and works with your experience level. A plan that looks at when you eat. A plan that focuses on mindset. Sounds complicated, but it’s not really.
Here are the steps. Keep in mind that you don’t need to work on all the steps at once. If you’re super busy and your mindset is elsewhere, then start with one or two steps and build on them as you go. It may take a bit longer to lose those stubborn pounds but what’s the point of stressing. A good plan takes time to adopt and nurture. A good plan is long-term!
The Ultimate Guide to Dropping Those Last Stubborn Pounds
Make time in your schedule
Make time in your schedule. Yep, you’re probably rolling your eyes and feeling the stress build already. Take a deep breath. You can do it! You can’t begin to take action with the things to help you lose weight until you make time FOR the ‘actions’ to happen. You will need time to exercise at least 3-4 times per week for 20-45 minutes each time. Yes, you can do it!
Be READY, WILLING, and ABLE – if you aren’t all three, you won’t be able to follow through and you won’t be setting yourself up for success. Start by creating your perfect week. Think about your week and ensure you put all your priorities onto a schedule. Here’s a tip – keep some open space for things that come up! Now, set the appointment for yourself! Tell someone about it and keep it! NO ONE is more important than you. If you aren’t taking care of yourself, who will look after your loved ones if something happens to you? If you love your family so much then make yourself a priority FOR them.
So is it going to be beginning of the day, end of the day or broken up throughout the day. Be creative with your time if you have to.
Create your own workouts based on your experience level
Create your own workouts based on your experience level. This is one point I stress often. Start with what you know how to do. If you are only writing the exercises you know how to do, you will be staying within your experience level. Once you have written all the exercises down, put them into categories: upper body, lower body, core, cardio. List them together. (More on that in another blog HERE)
This starting point is now comfortable and familiar. As those exercises become easier, you can make them harder by slowing down the time it takes to complete the rep or by changing the variation, eg. narrow stance or sumo squats instead of basic shoulder width, change wall push-ups to counter level or on the floor from the knees.
If you want to build a little home gym or add intensity, you can add simple equipment like continuous-looped bands or a stability ball. Simple inexpensive pieces can complete your home gym. TRX suspension ropes can either assist some basic movements or progress them and make them more challenging. A foam roller and lacrosse ball are great tools to increase range of motion and promote faster recovery after a workout. But again, these are not necessary to get started.
You want to reduce the weight on your thighs! Here it is – the honest answer: there is no such thing as spot reducing fat. You want to be able to strengthen your entire body to keep your muscles strong for a number of reasons: muscles are metabolic meaning more muscle = burn more calories. Muscles move your body which means stronger muscles = less exertion and you won’t tire so easily.
Most don’t realize this one important fact: if you are not building muscle you are losing muscle… there is nothing in between. It is easier to maintain muscle than it is to build it.
Back to your own workout program – you don’t want to follow a workout program that is designed for someone more experienced. It will be too hard for you to complete. You will take much longer to recover and can hurt if you push too hard in the beginning. As for the rule of no pain, no gain – too much pain and you will remember the pain and not want to exercise again because you will associate exercise with pain. You could also cause an injury without proper conditioning. Start with the appropriate variation of the exercise you know and as you become stronger, you can progress to harder more intense exercises. Bodyweight squats and pushups are two of the biggest culprits that cause most people grief. Click here learn how to do them and you will also get a couple Beginner Bodyweight Workouts.
Change WHEN you eat and put your body into fat-burning mode.
Change WHEN you eat and put your body into fat-burning mode. Learn this key approach to sticking to any diet you start. Before you think about what you are going to eat, just changing WHEN you eat can make such a big impact on your weight loss efforts. If you are consistently eating more than you burn your body will store those calories as fat to be used later. By eating in an 8-hour window that gives your body 16 hours to burn through the glycogen (energy) your body has stored. When it’s done that you will start burning stored fat for fuel. (The only way to lose fat
weight is to burn it off!)
During your 8-hour eating window, you need to consume enough to function optimally or you will crash and burn. If your body goes into starvation mode your hormones will kick in go into survival mode and make you want to eat everything in sight, crave high calorie, high sugar, high fatty foods to get the easy energy it craves.
We need macros like protein, healthy fats and carbohydrates in balance – Those are broken down into more nutrients called vitamins, minerals, phytonutrients. We need ALL of those nutrients to have a healthy body that functions well. Deficiencies cause systems and processes to run sluggish, if at all. Would you drive your car without gas, oil, brake fluid? What if you didn’t have air conditioning or seatbelts? You could still drive the car but for how long?
Processed, high sugar and fat foods have little to no nutritional value and will leave you hungry and consuming too many calories to put you in a weight loss state. Be careful of your beverages, sauces, and portion sizes.
Fill your cupboards, fridge and lunch bag with lean proteins, healthy fats, and complex carbohydrates to keep you fuller, longer and fuel your body, balance your hormones and support your daily routines and exercise.
Five hacks to hijack Your Mindset and Commit!
Five hacks to hijack your mindset and set yourself up for success – Commit to YOU! Make a deal with yourself. What is the minimum you can do in a day to make the day a success? Anything above and beyond is gravy!
One of the easiest ways to change your mindset is to reframe stories you already tell yourself. Write them out and put a positive spin on them. Remember if you think you can’t do something you’re right. The same goes for if you believe you can do something you will at least try with enthusiasm.
Focus on what you are doing, what you are working towards and what you will have when you have reached your goals. You have decided you want a different outcome, so with a different outcome, you will have to make some changes. Embrace them as they become the new normal.
Daydream! Ahhhh – Imagine what life will be like when you reach your goals. What sorts of things will you be doing? What will your routines look like? What clothes will you feel great in! The more you feel those feelings, the easier it will be to make them a reality because you’ve practiced! Visualization makes tasks easier! 😉
Write your goal down and make it real. Keep it front and center along with a motivational quote that means something to you!
Do What You Can and Be Patient
Acknowledge that some things can play a role in your body’s resistance to let go of body fat. Legitimate medical problems and medications that can affect metabolism, weight, and/or appetite including things like polycystic ovarian syndrome (PCOS), certain pharmaceuticals (corticosteroids or birth control), severe thyroid dysfunction, sex hormone disruption, leptin resistance, and more. I know it can be frustrating but with time, perseverance and help from professionals like your doctor and an experienced trainer, you can do things to make progress.
Don’t get discouraged. Start with the things you CAN do – how often you eat, what you eat, nutrient deficiencies, hydration, how much sleep, stress-reducing techniques, exercise. You have more control in balancing your body than any prescription or magic pill! Supplements can greatly improve our health yet they are not a magic pill. They support a wellness program.
It’s a simple process that requires effort. Healthy foods and some moderate regular exercise, and you are on your way to a healthier you, more balanced hormones to support your body, weight loss and break through any plateaus.
Don’t mistake simple for easy. Change takes time and it’s a process but with support and accountability, you can reach your goals and maintain them. I’ve shared a lot of information and it can be overwhelming.