It’s 2019 and we’re all striving to become a better version than the previous year. The extra energy to finally transform your body is high and you have everyone cheering you on.
However, here’s the sad truth. Most people give up a couple months into the year. Why is that? They simply don’t get the results they had hoped for. Their weight loss journey either becomes discouraging or more so exhausting.
But here’s some good news, after reading this article you’ll be more equipped to take on your 2019 fitness goals by applying the simple tips below.
Ready? Let’s go.
Build a habit
Research shows that it can take about 66 days before a new behavior becomes automatic. So what does that mean for you? Prepare for the long haul. One method that helped me build a healthy habit was to add your gym times into your calendar. After that, add an alarm that reminds you daily. Before you know it, you’ll end up removing the alarm.
Diet is key
It’s completely true that abs are made in the kitchen. The amount of food you’re consuming a day can either make or break your weight loss efforts.
At the end of the day we all have what is called a TDEE (Total Daily Energy Expenditure). This is the total amount of calories you’ll need to consume to maintain your current body weight. The TDEE also takes into account your active lifestyle.
Here’s the good part..
The way to lose weight is to eat LESS than your total calculated TDEE. However, the huge problem most people encounter is that they don’t know this number. They guesstimate until they think they’ve eaten enough and in most cases more than they should.
So when it comes to dieting, knowing exactly how much calories to eat a day and then tapering it week by week is how you effectively lose weight.
If you want to learn how to lose weight the right way, check out our new Ebook Macros. The book will walk you step by step on how you can calculate your own TDEE and more so how to apply it to your lifestyle. Click here to learn more about Macros.
Exercise for weight loss
Even though you can lose weight by just dieting, I highly advise adding an exercise routine to your program.
Mix up some resistance training with cardio and you have the perfect balance to burn fat. Here’s why, resistance training helps build lean muscle and with more lean muscle, the more calories you’ll burn at rest. Cardio helps with burning calories, shedding water weight, and promotes healthy cardiovascular health.
Supplements are awesome. Taking the right ones will definitely help you out with your weight loss journey. For starters, here’s a basic supplement stack that will get you started.
Protein: Protein is crucial when losing weight especially if you’re adding resistance training to your routine. By taking a quality protein supplement you’ll build lean muscle FASTER, and as I’ve mentioned already, more lean muscle means you’ll burn more calories at rest.
It’s ideal to consume 1 gram of protein per bodyweight. So if you weight 150 pounds, then you’ll consume 150 grams of protein a day. Do note that the 150 grams of protein should NOT be all from your protein shakes. Try to have a balance of lean sources of protein from food and about 2-4 protein shakes a day. Taking too much protein can make you bloated.
My 2019 recommended protein supplements:
BCAA: In general, taking a quality BCAA will help with:
- Muscle growth
- Decreased muscle soreness
- Prevents lean muscle waste
- Keeps you energized throughout your workout
If you would like to learn more on how BCAAs can help with weight loss, definitely check out our article ‘Best BCAA For Weight Loss‘.
My 2019 recommended BCAA supplements:
As a reminder, taking these supplements by themselves won’t grant you the body you want. They’re called supplements for a reason and should not replace a highly effective diet and training program.
So there you have it, 4 simple tips on how you can continue to work towards becoming a better you.
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