“Get Fit and Healthy with These Simple Tips for Cardiovascular Exercise!”
If you’re looking for weight loss tips, you’re not alone if you spend 45 minutes on the treadmill three times a week, walk 15,000 steps daily, and eat healthily but still see no progress toward your weight loss goal. But before we go further, let’s acknowledge the effort you’re putting in to reach your fitness goals. You’re already ahead of those still “thinking” about starting a body-sculpting program. But staying active and learning to be more efficient with your time is essential.
It’s necessary to understand how to select cardio equipment with the appropriate intensity to overcome weight-loss plateaus. This will ensure you channel your energy and understand how to choose and set cardio equipment with the right intensity to overcome fat loss.
Begin by reviewing the universal principles used by all weight-loss programs, including energy balance, energy expenditure, and caloric deficit. You won’t lose weight without a continuous caloric deficit from food consumed or physical activity.
Healthy weight loss may vary from half a pound to two-plus pounds per week, depending on your current weight, average caloric intake, and caloric expenditure from exercising before initiating a weight-loss program. Consistency and adherence to the diet guidelines designed for a caloric deficit and physical activities geared for specific energy expenditure are crucial to body transformation results.
Fine-tuning your cardio workout by choosing the most effective settings will fast-track your weight loss. Most cardio equipment (treadmill, arc trainer, ellipticals, rowers, spin bikes) will measure your energy expenditure in “M.E.T.s” or “Watts.”
Here are some weight loss tips to jumpstart your weight-loss goal using the “A.I.M. Method”!
The A.I.M. Method is a program that teaches you about your innate potential and helps you optimize your results. It consists of three steps: Assess, Initiate, and Motivation.
The first step is to assess your baseline of Watts or M.E.T.s for your average duration of cardio. Write down how long you use a particular piece of equipment and your average Watts or M.E.T.s.
The second step is to initiate your cardio program! Do the following for the next two weeks: if you use M.E.T.s, increase your average by 1.5-3 M.E.T.s. If you use Watts, increase your average by 15-30 Watts. You don’t need to change the duration of your cardio routine. However, you should explore other cardio equipment that will result in the most M.E.T.s or Watts used for the same duration, usually equipment that utilizes both the upper and lower body.
Lastly, the motivation to continue daily efforts is conducive to your goal. At the end of two weeks, compare the average to your baseline. Note your progress! Decide whether to keep or incrementally increase the new average for the next two weeks.
The A.I.M. Method is from the book “Breaking Out of Breaking Even,” a 3-Step Method for PROVEN Long-Term Results. It’s not a diet, nor is it a linear weight-loss process. Any setbacks will become learning experiences about overcoming challenges, whether sugar cravings, not finding the time to work out, or feeling unsure how to begin. Let The A.I.M. Method guide you through your weight-loss journey and become the compass to help you reach your goal.
Most people can lose weight, but keeping the weight off for the long term is more challenging. With “BREAK OUT of Breaking Even,” you’ll no longer lose or gain weight without knowing why and learning how to overcome it!
Julio Salado, the founder of Fitnessfoundry.net, a leading online resource for health and fitness, has been helping individuals achieve their body sculpting and personal training goals for over a decade. He was recently voted Boston’s #2 best personal trainer by Boston A-List. He is the author of “Break out of Breaking Even!”
