Essential tips for your weight loss journey

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Losing weight is one of the most challenging journeys you will ever go on. It will take the highest level of commitment, strong willpower, and razor sharp focus. This needs to be accompanied by a well thought out program that will help you succeed in your weight loss goal. Sounds like a lot huh? What do you need that will help you and where do you start? This article will help guide you to your ultimate goal.

1.       You need a clear focused goal.

Goal setting is a very important part for losing weight. So ask yourself: where do I want to be this time next year? Do you want to be 20lbs down? 50? Even 100? Having an end goal in mind will help you create smaller achievable goals such as 1lb a week or even 2lbs. Having established weekly goals will help keep you consistent. Long lasting weight loss takes time and commitment.

2.       Start a strength training program.

Strength training is the cornerstone of a successful weight loss  program. Building strength allows you to work harder, burn more calories, and have better recovery. It is important because it will motivate you, make you feel confident, and will help you achieve your weight loss goals. Strength training should be mainly done with free weights that focus on multi-joint compound lifts such as the Squat & Deadlift. Strength training will also keep your body tight; preventing muscle loss which will make you skinny fat.

3.       Have a consistent cardio workout 3 times a week.

Cardiovascular training is important for burning calories. Such activities as Spinning, Running, and Swimming will help you burn the extra calories and improve your heart health. Personally we like Spinning because it burns a ton of calories shortly, is relatively low impact, and compliments strength training well. On average someone will burn over 500 calories during a 45 minute class. If you Spin 3 times a week you will burn about a 1/2lb each week; through the course of your journey this will burn a lot of fat.

4.       Having a personalized nutrition program.

We all know fad diets are a terrible good long term strategy because as soon as you waiver from your diet the weight just comes back on. Is anyone really going to swear off brownies for the rest of their life? We recommend meeting with a certified dietitian to create a plan for you. Dietitians are different then nutritionists because they have formal education and need to be licensed. Having a dietitian seems like it would be expensive; but, did you know that most dietitians have the services covered under health insurance? Insurance companies understand that a good diet is a major factor of maintaining long term health.

5.       Sleep and stress management.

Managing a sleep schedule and keeping your stress down is very important. If you do not sleep well and you are constantly stressed out then your cortisol levels will rise. If you have high cortisol levels then your body will be in fat storing mode. Strength training and cardio will help keep your levels down. One of the first things people say to me that they have noticed is about how much better they're sleeping and how good they feel.

There you have it; if you have those 5 things in check you will succeed. This doesn’t mean your journey will be easy; most people in reality fail. In today’s society we are surrounded by bad food choices, constant work stress, family responsibilities, and negative influences. You must put yourself first on your journey. Taking care of yourself is important because it allows you to be a motivation for other people who are in your same situation. Being a role model and giving back what you have learned to your family, friends, and even strangers ultimately makes us a better community. Your journey starts with you; where that journey ends will be where you take it.

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Dedicate & Succeed,

Justin & Kylie Kukla