How To Create A Weight Loss Workout

Aaron Colvin

Welcome to the Swole & Busy Podcast with your host, Aaron! Today, we're diving into the nitty-gritty of weight loss and how to create an awesome fitness program. Get ready for some myth-busting and practical tips to help you on your journey!
Here's what we'll cover:
- Calories: It's all about that calorie deficit for weight loss, my friend. Use a TDEE calculator to figure out your daily caloric needs. It's a simple tool that considers your height, weight, age, and activity level.
- Track Those Calories: I know it sounds tedious, but trust me, it's worth it. Tracking what you eat increases your success rate in losing weight. Just invest 5-10 minutes a day and watch the magic happen.
- Cardio Conundrum: Running and high-intensity interval training (HIIT) are great if you love them, but don't do it solely for weight loss. Cardio can make you ravenous, leading to overeating and sabotaging your calorie burn.
- Resistance Training FTW: Want to build muscle and burn more calories? Resistance training is your buddy. The more muscle you have, the more energy your body needs, so get lifting those weights.
Now, let's structure your program:
- Keep It Simple: If you're a newbie, start with a three-day program. You'll gradually work your way up. No need to go all-in and overwhelm yourself.
- Push, Pull, Legs: Alternate between pushing exercises (e.g., bench press, shoulder press), pulling exercises (e.g., lat pull-downs, rows), and leg exercises (e.g., squats, deadlifts). Three cheers for full-body engagement!
- Progress Like a Champ: Progressive overload is the name of the game. Keep challenging yourself by increasing weight or intensity. Track your progress to bust through plateaus.
Warm-up and cool-down essentials:
- Warm It Up: Spend 10-15 minutes getting that blood pumping and priming your body for action. Dynamic stretches, mobility exercises, and maybe even a quick sauna session (if you're feeling fancy) will do the trick.
- Cool It Down: After your workout, don't just collapse on the couch. Help your muscles recover and reduce the chances of DOMS by cooling down with dynamic stretches or foam rolling.
But hey, nutrition matters too:
- Fuel Your Success: You can't out-train a bad diet, my friend. Pair your fitness program with a balanced, nutrient-dense diet. Create that calorie deficit, and don't skimp on protein for muscle repair and satiety.
And remember:
- Consistency and Balance: Health is a journey, not a one-time thing. Find exercises you genuinely enjoy, ones you can stick with for the long haul. And don't forget, share the podcast with others who could benefit from it!
That's a wrap, folks! Thanks for joining us on this weight loss and fitness program extravaganza. If you've got questions or need some personalized guidance, hit us up on Instagram at Swole & Busy. We're here to help you crush those goals. Stay committed, stay motivated, and let's rock this together!