According to Ridge, beginners "have a tendency to overtrain by working out everyday with little to no rest." As good as their intention may be, their bodies simply aren't ready for this many workouts in a row. The result? "This mismanagement of rest can lead to getting sick or injured, and this will you put you out of the gym even longer than just putting in that one day of resting!"
Getting enough protein every day, whether you’re in a quick-fix or long-term mindset is important for keeping your muscles and metabolism healthy throughout weight loss. Make sure you’re having some chicken breast, lean ground turkey, fish, seafood or tempeh that’s the size of a deck of cards at every meal. When snacking, have 2 eggs, 1/4 cup of nuts, or 3/4 cup of Greek yogurt or cottage cheese to meet your protein needs and stay full and feel slim.
Even if you do meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you’ll eat everything in sight—it’s survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
If you're having trouble sticking to a healthy eating plan, remind yourself of all the reasons you decided to start lose weight fast in the first place. “Think of your why's,” says Clark. “Healthy, family, personal. Our why's keep us on the right path more than the weight loss itself. People are truly sick of diets and appreciate the real food approach.”
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
For test panelist June Caron, incorporating fresh produce like avocados was a life-changing lesson from Zero Belly Diet. The 55 year-old lost 6 pounds in the first week on the program. “Learning to eat real, chemical free, fresh foods has been the best thing that ever happened to me. I am never hungry. And the weight just keeps coming off!” Glowing skin, healthy nails and better sleep were Zero Belly bonuses, June said. “I’m well on my way to getting my sexy back. Everyone says I look much younger!”
The mistake that many people make with their resolutions, though, is that they don't give themselves specific ways to actually achieve these goals. But if you're looking to get fit and feel strong next year, you're in luck. Ridge Davis, personal trainer in West Hollywood, CA, has designed a plan for you to shape up and feel amazing in the gym, no matter what your fitness level may be!