When it comes to losing weight and getting in better shape, the formula is actually quite simple:

Eat Healthy + Move Heavy Things + Do Cardio

Eat Healthy

We’ve discussed how to eat in a previous post HERE. My motto is: If you can’t hunt it or pick it, don’t eat it. A low-carb diet, combined with ample protein and healthy fats, will make up about 80% of your success.

Move Heavy Things

Incorporating weightlifting and building muscle not only enhances your physical appearance but also elevates your resting metabolism. This means your body burns more calories even when you're not working out.

We’ll dive deeper into this topic in a future post, but here are a few quick tips:

• Focus on the five major compound lifts: Bench Press, Shoulder Press, Chin Ups, Squats, and Deadlifts. Instead of performing countless reps of isolated exercises like dumbbell curls, prioritize these compound movements for maximum results.
• Be consistent. While fat loss can happen relatively quickly, building muscle takes time. Don’t expect to look like Arnold Schwarzenegger next month!

Do Cardio

Personally, I find traditional cardio workouts tedious. Counting down every second on an elliptical machine feels like torture to me. However, I can play basketball or volleyball for hours, and it feels like fun instead of a workout!

If you have a favorite sport, prioritize it. Not only will it be more enjoyable, but you’ll improve your fitness as well.

Alternatively, you could join a group workout. Many of you know that Dr. Mandy loves Burn Boot Camp — so much so that she goes 4-5 times a week! There are plenty of similar gyms in the area that you might enjoy.

If neither of these options work for you, there’s another efficient way to incorporate cardio: High-Intensity Interval Training (HIIT). HIIT requires much less time (around 15-20 minutes, three times per week) and has been proven to boost your metabolism for up to 24 hours.

The basic principle of HIIT is to:

• Go all-out for 30 seconds (nearly max effort),
• Followed by 90 seconds of light exercise or rest.
• Repeat this cycle 8 times, and you're done!

It’s important that the intensity is high, with your heart rate reaching about 90% of your maximum heart rate (calculated as 220 minus your age) during the final cycle.

HIIT can be done on exercise equipment, in the pool, or by sprinting. For older individuals or those who are less physically fit, a simpler approach might be applying the same principle to walking: briskly walk for 30 seconds, then slow down for 90 seconds.

By incorporating these three principles—eating healthy, lifting weights, and doing cardio—you’re bound to increase muscle mass, shed fat, and experience enhanced energy levels.

IMPORTANT: Before starting any new exercise program, it’s always a good idea to consult with your physician.

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