Updated: May 22
During quarantine, it can be especially difficult - not only to find the motivation and energy to create change, but also, to get an exercise program that fits your current situation.
What do you need to be successful ?
Well, first and foremost, you need to want change. I preach the philosophy that small positive changes result in big positive action.
Secondly, you need to allocate a 3 foot by 8 foot (approximately) space in order to workout in. Allocating this space means that you are prioritizing your weight loss goals and that in itself will allow you to gather energy and motivation on the days you need it most.
Thirdly, figure out the why.
What does figure out the why mean?
Figuring out why you want to lose the weight can be the biggest motivator for change.
Do we want to lose 10lbs? Why?
Do we want to fit into a size 34" pant? Why?
Do we want to be able to walk up the stairs without feeling tired? Why?
Whether you're looking to live longer in order to see your children have children or you're looking to gain confidence to get a life partner, understanding this why is crucial.
Finally, you need to do your homework on nutrition. No matter how hard you workout, without the proper nutrition it will take you substantially longer.
This is the exact reason why I created Coach Koe's HIIT Bootcamps.
These programs are LIVE classes. They are designed to burn fat. They are designed to build muscle. They are designed to increase cardiovascular endurance. From the comfort of your home; using as little as house hold items. With this exercise program, we preach a lifestyle of sustainability in order to achieve that here's what you need to know about nutrition:
Calculating caloric intake
This is an integral part of losing weight and with knowledge comes power.
If you understand how many calories you are in-taking, you can decrease them in order to get to your goals. Please be aware that not all "healthy" items necessarily mean that you'll lose weight. Foods such as almonds are quite calorically dense at approximately 170 calories per 1 oz serving.
Understanding serving sizes
You should be paying attention to labels and serving sizes. What your definition of a serving size is may differ than the one labelled so use the serving size located on almost all items as a measure for consumption.
If the serving size is not located on the item, I would recommend doing a quick search on google to see what the average serving size is and then try to replicate it. Again people, knowledge is power.
Calculating and understanding macro nutrients
Now that we learned about serving sizes and that not all healthy foods are necessarily low calorie it is time to find out why.
Each gram of fat is 9 calories per 1 gram.
What does this mean?
This means that if there are approximately 15g of fat per 1oz of almonds and our daily caloric intake is 1500 calories that from consuming 1oz of almonds we now have only 1330 calories before we go into a caloric surplus and begin to gain weight.
Caloric surplus means that you have gone over the calories your body needs in order to function for a day thus the rest will be stored for later use (gain weight)
Understanding and balancing macronutrients will allow you to have better control over your diet, your weight and your body composition.
What do I do now that I understand all of these things?
Start by reducing your caloric intake
Once you start to reduce your caloric intake you will lose weight. It's simple math.
Then increase caloric expenditure
You can do this by increasing resistance, decreasing rest times in between reps and sets and if you want to maximize results; hire a coach with a specific program tailored to your needs and goals.
Enjoy the results
Continue to replicate what you did in order to get here. Remember- small positive change results in large positive action and knowledge is power.
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