Ask Trainer Jake: Lose Weight Fast
Q: I want to lose weight fast. I know I have to burn a lot of calories but I was told that I shouldn’t workout every day because my body needs time to recover. How can I lose weight fast without hurting myself?
Many of us are looking to shed some kind of weight and there are a lot of variables that can help us do this including diet, genetics, metabolism, and energy expenditure. Before you go crazy over exercise, look at your diet. A lot of the time, people lose quite a bit of weight by just changing their eating habits. Another variable to look at is how MUCH you are eating. Are your portion sizes moderate? If you feel that your diet is in check, think about your history of exercise. Do you workout consistently? Is your workout efficient to match your desired goals? Are you progressing through your workouts or are you going 110% each time you workout?
Lastly we look at genetics. This unforgiving variable is not going to change. If your family history is larger body sizes, you can expect to have to work a little bit harder. If your family history is skinny and you have trouble putting on weight, that can be discouraging as well. A way that we can help this is by sorting out our metabolism. I find this to be fun, and sometimes challenging. How do you even know when your metabolism is working? The real answer is that it is always working, but is it working hard? If you think about your body as a machine, you know that you must refuel it every so often. The fuel is then burned so that our machine can work. So how do we keep the body working/burning fuel instead of shutting off at random times? Why not continue to feed/fuel it? If you are giving it a little bit of fuel every couple of hours, your body will constantly burn that and make energy. You may feel hungrier and even an increase in body temperature. This is when you know it’s working.
Recovery time is necessary for weight loss, indirectly. If you don’t have sufficient rest for the muscles you are working out, your body will quickly fatigue, it will hurt, and the chance of tearing a muscle is much higher. Depending on your body, take around 24-48 hours of rest in between working the same muscle group. If you start to feel overworked or you have a muscle that just isn’t recovering, take a few days of rest.
Patience. We all want something now. It’s human nature to take the easiest/quickest route possible. Remember how good it feels to take on a difficult challenge and make progress along the way. Life is not supposed to be easy, and if you take on the challenges, you will be incredibly happy to overcome them. This gives you a way to have control over a part of your life and the experience will give you control in other aspects of your life. You have the power, so what will you do with it?