Aug 2, 2018
In this episode you’ll learn how to… 3 Simple Steps to Weight Loss, plus…
- How to focus on a few simple steps.
- Where to look for guidance.
- What makes weight loss happen.
- The things that really make weight loss easy.
- And much, much more.
In this podcast I’m going to make weight loss easy for you. A lot of times people don’t do anything because they think they have to do everything, but that’s just not the truth.
I’m going to cover the first three steps to starting your weight loss journey. You can do three easy things, right?
1. Eat food from 12pm to 8pm
2. Lift weights 3 times a week
3. Do cardio 3 times a week
Eat food from 12pm to 8pm
This is something that’s been coined as intermittent fasting. The
1st (and equally as important as the 2nd and 3rd steps) of the 3
Simple Steps to Weight Loss is intermittent fasting. You’re simply
creating an eating window that lasts 8 hours long.
The truth is, you don’t have to do exactly 12pm to 8pm. You can set it to fit your schedule… 2pm to 10pm, or 10am to 6pm, etc.
My goal is to make this as non-complicated as possible. And I don’t want you to overthink this, just do it.
Lift weights 3 times a week
Again, let’s not make this complicated. We just need to stress your
muscles 3 times a week. The 2nd (and equally important as the 1st
and 3rd) of the 3 Simple Steps to Weight Loss is weight
lifting.
Listen to your body. If something doesn’t feel right, stop.
Back squats
Deadlifts
Bench press
Overhead press
Pull-ups/Assisted pull-ups
3 warm up sets that slowly increase weight. Then 3 working sets of 8-12 reps that get as close to failure as you can comfortably get with perfect form.
Do this on 3 non-consecutive days each week.
Let’s talk about form…
Form (or body position through movement) is of utmost importance!
If you cannot complete a movement with proper body position… stop
and seek assistance. You can email me if you need to.
Here are videos of all the movements listed
above:
Back Squat
Deadlift
Bench Press
Overhead Press
Pull-Ups
Do cardio 3 times a week for 20 minutes +
This is also super easy. The 3rd step of the 3 Simple Steps to
Weight Loss is cardio. Most people know what cardio is… it’s just
moving for a period of time that is using your oxygen system as the
dominate source of energy. Don’t overthink this.
You should pick something that you can do for 20+ minutes without stopping, but is moderately challenging.
Here are some cardio ideas…
Walking
Uphill walking
Hiking
Running
Swimming (of any kind)
Bike riding (of any kind)
Your cardio days can be on the same days or different days as your weight lifting, and they can be consecutive if you’d like (but don’t have to be).
Resources and links mentioned in this podcast
Partners mentioned in this podcast
– InsideTracker – Use code ALLAROUNDJOE
for a discount.
– PerfectAmino from Body Health – Use code:
allaroundjoe
– Recovr
Mattress – Use code ALLAROUNDJOE for a 50%
discount.
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure
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The post AAJ 148: 3 Simple Steps to Weight Loss (explicit) appeared first on AllAroundJoe.