Getting Over A Weight Loss Plateau – Tips

Getting Over A Weight Loss Plateau Is Actually Pretty Simple

Find out why getting over a weight loss plateau is not complicated.

Is the scale being stubborn?

Have you worked so hard but found that you can’t lose any more weight? There’s nothing more frustrating than seeing the scale stubbornly staying at the same weight. Getting over a weight loss plateau is not as tough as you think however.

There are a couple things that can be adjusted to keep the progress train going. There are two main factors that can cause plateaus. When corrected, your weight loss should continue without a problem. The two factors to change are exercise and calories consumed. There are other important factors like sleep and hydration, but those are more obvious.

When The Daily Food Intake Is To Blame

You have to consume less calories than you burn daily to lose weight. There are two common errors that cause diet based weight loss plateaus. Getting over a weight loss plateau would involve paying attention to these. They are:

  • Not eating enough calories.
  • Not adjusting calories based on current weight.

Not eating enough?

The first issue may seem counter intuitive, but I’ll tell you why it isn’t. All too often people try to “starve” themselves to lose weight. This will actually slow your metabolism. Muscle burns fat and when you don’t eat enough, you burn muscle.

Do you want to know how to get over a weight loss plateau? Eat complete meals.

A healthy snack, but this is not a complete meal.

I remember a time back in high school. I was trying to get ripped and thought eating an apple for lunch and nothing for breakfast would do it. To my surprise, I didn’t lose fat. I gained it! I was so confused. I researched all throughout the internet for what could cause this. Turns out my body was in something called “starvation mode.”

Starvation mode is when your body doesn’t get the energy it needs from foods. This causes your body to store fat. After increasing my calories and eating 6 small meals a day(You can do 3, it works just as well), I began losing bodyfat! And boy, I lost it fast too. Within about a month I dropped about 10 pounds and felt stronger as well! Don’t starve yourself.

To remedy this, just eat more. It’s as simple as that. If you are eating the right foods(see my article on nutrition to get an idea) then you don’t need to worry much about eating too much. If you are willing to calorie count, go for at least 2000 calories as a man. If you are a woman, start at 1500 calories per day.

If you dread the idea of calorie counting, just make sure to have proper meals. That means have a balance of proteins, carbohydrates, and fat. To go simpler than that, focus on having some meat, veggies, and complex carbs(non sugary). Complex carbs would include brown rice, oatmeal, bran cereal, etc.

You may be eating JUST right, but for your previous bodyweight

Now, about adjusting calories. You can have the perfect diet and still plateau. What gives? This doesn’t mean your diet is bad. However, you may need to lower your calories to account for your new bodyweight.

how to get over a weight loss plateau? Eat more of the right foods.

Slightly lower the quantity of your complete meals.

Say, you’ve lost 15 pounds. You went from 180 to 160(hypothetical of course). You now burn less calories per day. What that means is that your body has adjusted to the amount of food you eat. It has no reason to burn any more fat. It’s getting the same amount of calories it burns per day. This is what’s keeping your bodyweight the same.

What I’d recommend is lowering the amount you eat by just a little bit. You don’t have to count calories, but just lower the portion size slightly. Make sure that you were eating enough to begin with. If you were eating a good diet and losing weight fine for a while, then trying lowering calories just a small amount. See if it helps.

Good Exercise Can Kick-Start Your Metabolism

Your body adapts to what activities you do. If you’re active, your body will adjust to being active. This means losing weight, toning up, and feeling more energetic. It’s important to exercise regularly and this will help you all around when losing weight. It can:

  • Increase energy.
  • Ease depression.
  • Increase metabolism.
  • Improve mental sharpness.
  • Improve circulation.

The list of benefits from exercise are endless. If you aren’t exercising and hit a weight loss plateau, do it. It may just immediately get you past it.

Maybe you already exercise and still can’t figure out how to get over a weight loss plateau. Assuming your diet is right, you may just need to change things up a bit.

Change things up a bit
When getting over a weight loss plateau don't neglect exercise.

Exercise will ignite the fat burning process.

Just as your body can adapt to your eating plan, it can also adapt to your exercise plan. Try increasing the intensity of your exercise. If you walk regularly, try walking faster. For jogging try to pick a route that you can increase your times. If you ran 2 miles in 20 minutes try upping the speed. Run 2 miles in 17 minutes and continue.

I’ve found one of the most effective supplements to weight loss is weight training. Lifting weights help preserve and build muscle. Muscle burns fat so you can see why that’d be beneficial. Adding something simple like bench presses, squats, and deadlifts can really amplify your progress. Shoot for 3 sets of 8 on each exercise. Work your way up.

Tying It All Together

Getting over a weight loss plateau isn’t the hardest thing. Even so, there are some less obvious reasons why you’ve plateaued. To recap:

  • Not eating enough. If you are eating less than 1300 calories a day you are probably starving yourself. Eat more and your metabolism will increase.
  • Not lowering calories as your weight lowers. When you lose weight, you burn less calories. Therefore, you need less calories to burn more.
  • Don’t neglect exercise. There are so many reasons why one should exercise. You won’t live as long or lose as much weight if you don’t.
  • Try changing things up a bit if you already exercise. Your body has probably gotten used to your routine. Set harder goals. Run faster, walk faster, etc.
  • Start weight training if you want to maximize your results. Muscle burns fat and the more muscle you have, the more fat you burn.

I hope this article has helped in showing you how to get over a weight loss plateau. Just keep doing what you’re doing with a few adjustments. You should then be well on your way to getting in shape and feeling great.

Good luck and feel free to bookmark and give input! If you have any ideas on future articles I’d be glad to hear them. Let me know what you think of this article. If you have any questions or thoughts you can comment as well.

James – – page button)



How To Get Ripped At Home – The Simple Way

Here’s How To Get Ripped At Home

get a ripped body

Get a ripped body at home!

Are you trying to get a toned body but for whatever reason can’t go to the gym? I’m going to tell you how to get ripped at home, with minimal equipment. It’s not that difficult, and if you put in effort and dedication, you can make an amazing transformation in your body in a matter of weeks!

When attempting to get ripped there is usually a mental barrier. If one hasn’t gotten to that level of shape, then one might feel like it’s an impossible challenge. I can definitely tell you it is NOT impossible or even near impossible. When given effort, it’s easier than a lot of life things that we normally succeed at. Things like, finishing school or working hard towards a promotion at work.

So the question is the how-to, as in how to get ripped at home. Well if it’s not impossible, then it still has to be complicated right? WRONG! It’s actually very simple. The hierarchy of things to get there involves diet as most important, sleep and hydration which are up there with diet, and finally exercising which ignites that desirable fat burning process.

In The Kitchen…

There’s a reason why diet comes first, not to mention the common saying “abs are made in the kitchen, not the gym.” It’s true! Your body becomes what it eats. So if you eat tons of carbs and little protein, then your body’s visual appearance will follow. You won’t have much muscle, your body fat levels may rise, and most of all you won’t be ripped.

Now that we’ve established the importance of diet, you probably wonder how should your diet be when trying to get ripped at home? It would be the same if you were going to the gym regularly. Food is still food. Diet is one thing that remains universal. One thing to keep in mind is that you need to permanently change your diet if you want to stay ripped.

I always suggest to anyone wondering how to get ripped at home to follow a low glycemic diet plan. Not high carb, low carb, or no carb… but slow carb. Slow carbs are short for carbs that are low on the glycemic index(more on that here). In short, carbs that don’t have high sugar but mainly consist of carbohydrates that come from foods like:

  • Brown Rice
  • Whole wheat bread
  • Beans(with digest aids like beano, or gasx)
  • Pasta
  • Green veggies
  • Oatmeal or Oat bran(I prefer oat bran)
  • Sweet potato

What you may notice about these foods is that they also have fat gaining counter parts, like the white version of these foods(white rice instead of brown rice for example) which have higher sugar content because they are stripped of the outer nutrients and fiber.

get ripped fast

Be sure to get enough protein with your green veggies.

Also important is to consume lots of protein. Protein definitely burns fat and for anyone trying to get ripped, having some muscle is essential. This is why you never really see people who starve themselves that also have a nice, healthy looking six pack. In order for your muscles to pop out and reveal your “rippedness,” you need some muscle in the first place.

Sleep And Water Intake

Equally as important as nutrition is sleep and hydration. Our bodies are mostly water, and we expel it on a daily basis, so it makes sense that we need an adequate supply to maintain this natural level of bodily water. Just as vital as water, sleep is when our bodies repair and recharge. Without sleep, you likely wouldn’t have the mental energy to stick to a weight loss plan in the first place.

Drink water to get ripped

Drink plenty of water. Our bodies are about 60% water after all.

When people debate how to get ripped at home, a common recommended water intake is 8 cups per day. I’d say this is minimum. I personally go for at least a gallon of water per day to be completely sure my body is getting adequate hydration. Getting plenty of water speeds metabolism, and some need more than others. Do what feels good for you, but at least 8 cups.

Sleep is another commonly argued issue. Some say to get at least 6 hours per night, some say 9. Sleep especially person dependent. I, for example, could not get by on less than 8 and even that is not quite enough. Others can sleep on 5 hours a night and feel groggy if they get more than that. I recommend sleeping until you are no longer tired, but making sure you go to bed and wake up at the same time every day. No alarm clocks!

The Exercise Part

Exercise is the final piece to the “how to get ripped at home” puzzle. Your body adapts to your activities. If you sit on the sofa all day, your body will adapt to best fit that. If you getting good cardio, as well as doing some resistance training, your body will adapt accordingly. I have a section dedicated on exercise that can guide you through this process here.

In short though, I’d recommend doing cardio daily that would consist of jogging and/or sprinting. If you are a beginner however, try starting out with power walking to condition your joints and avoid shin splints. Also add some form of bodyweight exercises in addition to your cardio. Such a plan may look like:

  • Monday: Pull ups(as many as you can do), Jogging/power walk
  • Tuesday: Sprinting, Jogging, Crunches(as many as you can)
  • Wednesday: Push ups(as many as you can do), Jogging/power walk
  • Thursday: Sprinting, Jogging, Crunches(as many as you can)
  • Friday: Pull ups(same as monday, but on next monday do push ups and work in that order), Jogging/power walk
  • Saturday: Sprinting, Jogging, crunches/ or light cardio if you prefer.
  • Sunday: off

As you can see, the routine is relatively simple. It should get you to your goal of being ripped. If you want to be BIG and ripped however, I’d recommend investing in a gym or some weights at home. Doing push ups and pull ups can only get you so far before your body needs something harder to continue making progress.


That should about cover the basics, any more detailed information could be found on my Nutrition and Exercise sections. As you can see, getting ripped is relatively straightforward. Important though, is paying attention to the key details-diet, exercise, and sleep- and you should be well on your way to the dream body you’ve always wanted. Always make sure to drink enough water as well.

As with anything, don’t give up too early. If you’re not seeing results quickly, try making sure the key issues mentioned are well organized. If they are, just be patient. Everyone progresses at different rates. Good luck, and stay committed!

James – –

How To Get In Shape At Home – And Fast!

 This is how to get in shape at home

Do you want to avoid the hassle of having to pay for a gym membership? Are you wondering how to get in shape at home? Not to mention the average gym’s irritating admission fees in addition to their already steep monthly prices. The good news is that you don’t need to drive miles to a gym with fancy equipment to get in shape.

You can get in pretty good shape at home with what you have. As you approach a more advanced level, you may require a bit more equipment to adequately stimulate your body. As a beginner however, it doesn’t take much to stimulate your body and get in shape fast. The only real necessities for getting in shape assuming you get proper sleep are diet and exercise.

Diet is not to be discounted

A lot of people can become intimidated when they hear the word diet. It’s commonly assumed that one has to count calories, follow a certain meal plan, among other unnecessary things. I personally have not counted calories for many years and have made amazing progress since then. I also don’t have a specific meal plan that I follow and generally strive to just eat healthy(mostly) foods.

White bread is a simple carb food.

White bread is a simple carb food.

When one asks how to get in shape at home, the first thing I’ll mention is the importance of nutrition. The diet rules I follow, or general way of eating involves choosing foods with carbs(carbohydrates) that don’t digest fast and enter the blood stream too quickly. Fat gain occurs when you consume more calories than your body can use at once.

Just as eating too many carbs can cause fat gain due to an excess of sugars in the bloodstream. It also depends on what you eat when considering the sugar content in your blood stream. Certain carbs are digested fast and become sugar in the blood quicker than others. These “fast carbs” are commonly referred to as simple carbs. These should generally be avoided.

How to get in shape at home? Eat complex carb foods like brown rice.

Brown rice is a complex carb food.

Complex carbs on the other hand are slow digesting carbs that don’t enter your body too quickly and result in unwanted “fat gain overabundance”. Despite their name, these carbs are in typical foods you might normally eat.

Common complex carb foods are:


  • Brown rice
  • Beans
  • Whole grain bread
  • Sweet potatoes
  • Oatmeal and oat bran
  • Pasta(wheat and egg)
  • Quinoa

Carbs are not the only important diet factor that need to be mentioned to someone figuring out how to get in shape at home. Protein is the building block of muscles and of life itself. Protein is important as it builds muscle, and muscle burns fat. Both factors are essential in getting in shape at home. Common protein sources are:

  • Turkey
  • Chicken
  • Beef
  • Tofu(if vegan)
  • Eggs
  • Fish
  • Protein powder(all kinds can be helpful to supplement)

Those are just a few sources of protein but are my personal favorites. Protein powder is NOT a must but can be convenient if you don’t have time to cook.

Nutrition does not have to be overcomplicated as some make it out to be when figuring out how to get in shape at home, or anywhere else for that matter. If you find you are not making progress towards your goals despite proper exercise and sleep, then try to investigate your nutrition and adjust accordingly.

Your body adapts to what you do

Along with nutrition, exercise is also an essential aspect to getting in shape. Your body adapts to what you do, and if you are very sedentary with little exercise, then your body will adapt accordingly. However, if you exercise regularly then your body will change itself to make exercising easier. Changes include, less body fat, more lean muscle, and more energy.

how to get in shape at home

Start off slowly before working up to sprinting.

A proper exercise plan should include cardio as well as resistance training. Without a gym, the resistance training part becomes a bit more complicated, but not impossible. Sprinting should be a main focus, as well as push ups, pull ups, and bodyweight squats.

When starting out, I typically recommend people don’t start sprinting on their first day. This can lead to loads of issues like shin splints, plantar fasciitis, among other issues. You should begin with a walking warm up of 10 minutes, and then proceed to jog a distance that feels comfortable. Do what feels comfortable on push ups and pull ups but start off slowly.

As you work your way up and feel comfortable jogging, I’d highly recommend sprinting in addition. Sprinting has so many benefits like raising testosterone, increasing muscle, burning fat, releasing endorphins, and much more. It’s a killer full body workout and it’s no wonder sprinters are usually pretty ripped! Also check out my page on Exercise for more in depth information.

To sum it all up

As you keep your diet in check and continue to exercise, you’ll notice great difference in you look and feel. It may be intimidating at first but that’s how it is whenever we try something we aren’t used to. Over time staying in shape and improving becomes second nature. Until then, be persistent and don’t give up because unlike lots of things in life it does get easier.

Also when one asks how to get in shape at home, refer this article to them. As always I believe that if you apply what you learn, you’ll reach your goal. Navigate around my site as there is a wealth of information I’ve added to help YOU reach your goals.

Good luck and thanks for reading!

James –

The Fastest Way To Lose Body Fat

Don’t be fooled by so called Gurus

Often times a person may or not care about general physical shape, but rather will have a more specific goal. Figuring out the fastest way to lose body fat. Outward appearance can have quite an effect on someone’s psyche and lots of people feel that if they were to lose those few inches off their waste that everything will seem better.

This is simply not the case. Don’t allow yourself to be mislead by gurus cashing in on your self esteem by selling you some expensive product claiming it’s the fastest way to lose body fat and that it will suddenly make life better. It won’t happen.

The saying, “happiness comes from within” is very true. I know from personal experience that getting ripped abs isn’t going to really change anything. In fact it’s possible to become self conscious of your body even when It’s at its best. Our minds always seek improvement and as humans we can be quite the perfectionists.

Now to the fastest way to lose body fat..

Anyone can get their dream body with the right dedication to diet, exercise, and sleep!

Now with that out of the way. As I’ve said before in my last article “Here Is How To Get In Shape Fast“, losing fat pretty quickly is a much more attainable goal than trying to pack on the muscle fast. With both fat loss and muscle gain you’re tearing something down with strenuous exercise, but with muscle it needs to build up and become stronger afterwards.

This makes building muscle a two step process, the break down and the build up. Conversely fat loss is just one step; the break down of fat into energy. The fastest way to lose body fat requires a few important things to be in check. I call them the big 3:

  • Nutrition
  • Sleep
  • Exercise

If any of the big 3 aren’t given the proper attention they need, then you can forget about trying to find the fastest way to lose body fat. Because that is the fastest way and I’ll tell you why.

Don’t starve yourself to lose weight, it doesn’t work

A common term that I haven’t heard in a while, but nonetheless is very important to keep in mind on your road to fat loss is “starvation mode.” This happens when you haven’t eaten in a long enough time. So your body decides, “Wow, I haven’t eaten a while.. what if I don’t get any food soon? I better store some fat just in case.” You want to avoid this result at all costs.

Don't skip breakfast.

Don’t skip breakfast.

It’s a common misconception that you need to starve yourself to lose weight. This will actually make your body GAIN weight to compensate. Avoid that at all costs. Instead, I’d recommend eating HEALTHY foods. Eat when you are hungry, eat slowly, and stop eating when you are no longer hungry. It’s as simple as that. For what constitutes healthy foods, check out my article on Nutrition.

Lack of good sleep and fat gain go hand in hand

When making a plan geared towards the fastest way to lose body fat, good sleep has to be mentioned. If you feel like crap throughout the day, then lack of good sleep is typically a major factor. A few tips I would recommend for top notch sleep are:

  • Don’t use an alarm clock except for absolute emergencies
  • Be in bed before 12 am at the latest
  • Try and keep your house dim at night to encourage melatonin production
  • Listen to your body – if you feel tired, go to bed
  • Aim for at least 7-8 hours of sleep unless you feel great on less

    Alarm and Brain

    Alarm clocks wreak havoc on our bodies’ natural sleep and wake cycles.

You’ll notice that I say don’t use alarm clocks. Reason being that your body is typically conditioned to wake up when it doesn’t need any more sleep. Your body could be in the middle of a major restorative process during sleep, when out of nowhere “BEEP BEEP!!” This interruption can often cause you to wake up feeling groggy and crappy in general.

Bad sleep can affect mood, motivation, drive, metabolism, and well being. All of which are heavily responsible for burning body fat and acquiring your dream body. Top quality sleep is essential when one wants to figure out the fastest way to lose body fat.

Without even knowing it, you may be in what’s called a sleep debt. This happens when you get less sleep than you need for nights in a row. The negative effects pile up until eventually you feel lethargic, weak, depressed, and gain weight. Make sure you take the necessary steps mentioned in the bullets above to avoid this problem.

Exercise is the catalyst of fat burning

There are plenty of days when I just don’t feel like exercising. I either feel too busy, too tired, too depressed, or any other emotion that makes me cringe at the thought of sweating. I’m guessing this is probably a familiar scenario to you as well. Don’t feel bad as these are ordinary inhibitions that even the most experienced athlete can experience.

The truth is when we feel bad we don’t want to do anything. Exercise just happens to be the forefront of our mind. The problem is that your brain is fooling itself. What it may or may not realize, is that exercise may be all you need to add that extra spring in your step. Getting up and breaking a sweat will actually diminish those feelings of sluggishness.

Exercise gets the heart pumping and the fat burning.

Exercise gets the heart pumping and the fat burning.

This is why I advise people to push through this anyway as it soon subsides within the early minutes of your workout. Sometimes all we need is a nice fast pace jog or walk to get our spirits up and our stress down. For an idea of what type of exercise should be done check out my workouts section on my site.

But as far as losing fat goes, all exercise you really need to incorporate as a beginner is:

  • 45 minutes of cardio on non lifting days
  • Some basic exercises such as squats, bench press, dead lifts, and pull ups
  • Ab exercises like crunches are optional
  • Make sure you stretch to avoid injury

As you can see, you don’t need any complex routine and sometimes simple is better. Always practice proper form though.

Putting the “puzzle” togetherFat loss puzzle

Don’t let the gurus try and sell you the “fastest way to lose body fat!” under the guise of increased happiness and self esteem. It’s just not worth it. As you can see the so called “fastest way to lose body fat” isn’t complex at all and is very attainable without buying some well advertised product. The truth is there is no secret “way.” Like all things it comes with time and dedication to the major factors of weight loss. Just to recap those:

  1. Make sure to eat healthy and don’t starve yourself or eat way too much
  2. Bad sleep can affect both your weight loss speed and mood/motivation
  3. Exercise along with being the match on the gasoline of fat burning, is also one of the best anti-depressants
  4. Keep your exercise routine simple, and feel free to change things around as you desire.
  5. Have fun on the journey!

Don’t fret about all the details of what it takes to lose weight. You don’t need to stress over every calorie or exercise you decide to do. I hope I’ve answered your question and now you see there is no magical “fastest way to lose body fat.” Just keep it simple and fun. Most of all keep optimistic as positive energy will be a major factor in whether you stick through the muddy times and make it to your goal, or give up and forever wonder what could have been.

A month of time in your life will pass whether you want it to or not, your progress in that period towards your goals however, depends solely on you. Good luck, and feel free to browse my site if you want to learn more.

James –

Here Is How To Get In Shape Fast

A preliminary for how to get in shape fast

When it comes to a goal or end point that you’ve set for yourself, you probably(me too) desire quick results. We feel time is money and if it’s possible to attain quick results, we want to get them. This article will show you how to get in shape fast. Unlike trying to bulk up and build muscle which takes years, getting in shape is a much easier and more quickly attainable goal.

Before I tell you how to get in shape fast, I must also say that it will require work. You will need to dedicate yourself wholeheartedly to reach your goal. Getting in shape quickly versus taking your time requires strong dedication to the big 3, “Diet, exercise and sleep.” But you probably already have an idea and are ready to put in the work. So without further ado. Here’s how to get in shape fast.

The importance of sleep

Often overlooked by an increasingly stress and busy society, sleep plays a vital role in burning fat, building muscle, and improving overall health. Not only is the quantity of sleep important, but also the quality of your sleep. Also critical is the time you go to sleep due to your body’s internal clock setting.

For best results and to optimize hormone levels for fat loss and improving overall health, it’s commonly recommended that you get 7-8 hours of sleep. With myself, I find I need about 8 and a half. It’s up to you to listen to your body and respond accordingly. Humans are also conditioned to get tired shortly after sundown and all the inner workings of your body are conditioned to react best accordingly to this.

Make sure you've had at least 8 hours before this happens.

Make sure you’ve had at least 8 hours sleep before tackling that Monday. Your body AND mind will be appreciative.

Try to be in bed before 12 at the latest. If you stay up late enough your body pumps adrenaline to keep you up longer which leads to general fatigue and brain fogginess the day after. Melatonin is responsible for drowsiness and deep sleep. It’s secreted during the early hours after sunset when it’s dark. This is why it’s important to keep your house dim as to not disrupt this. Also I’ve noticed the later I go to bed, the more sleep I’ll require.

Don’t discount diet

Diet along with sleep are highly important and how well these needs are met will determine the majority of your progress towards getting in shape and improving your body. Lots of people tend to overcomplicate nutrition and assume they need to follow some wacky plan, like only eating meat, going full vegan, going on juice fast, among other things. This is highly unnecessary and proper nutrition is simpler than you might think.

Whenever I’m asked what diet plan is needed to lose weight I always sigh in my head and then I’ll say “You can eat whatever you desire as long as it doesn’t oversaturate your blood with sugar.” More specifically the food shouldn’t spike your blood with an unnecessarily high amount of sugar. When your body has this surplus, it stores the extra as fat.

Chicken and brown rice is a classic, healthy meal.

Chicken and brown rice is a classic, healthy meal.

The common distinction between good carbs and “bad” carbs are usually referred to as complex carbs vs simple carbs. Simple carbs are broken down in the body fast and what isn’t immediately used is stored as fat. Complex on the other hand, absorb slowly and feed your blood with sugar, giving your body time to use the sugar rather than store it as fat.

Typical complex carb foods are brown rice, whole wheat pasta, spaghetti, beans, veggies, whole grain bread, etc. A complex carb sourced mixed with a protein source such as fish, tuna, chicken, beef, tofu(if you’re vegan), healthy protein shakes, and you get the idea. A combination of both a carb and a protein source creates a great healthy meal that will help you lose inches off your waist and get in shape.

Exercise gets your heart pumping and the fat burning

Exercise is highly vital not just for getting a better body, but also for general health and longevity. Maintaining a exercise routine is probably one of the hardest things for a beginner.  You will lose water in the form of sweat, but also will lose weight in the form of fat. Exercise acts as a jump start for fat loss when your diet and sleep are in order. Don’t dread exercise. Think of it as your escape from the stresses of day to day life. It works.

Don't forget to stay hydrated! Humans are about 60% water and water keeps your metabolism in fat burning mode!

Don’t forget to stay hydrated! Healthy water consumption increases metabolism. Aim for 10 cups a day at least.

A proper exercise routine involves both cardio and lifting stuff. Cardio for a beginner is typically fast walking, but jogging is highly effective at burning calories in less time. Lifting could be anything from pushups to pull ups all the way to bench presses and squats. For a beginner pushups can be just fine as well as a form of pull ups(or the downward portion of a pull up if you can’t complete one.) If you have weights I’d highly recommend squats, deadlifts, overhead press(although some prefer bench press), and barbell rows or pull ups.

If you stick by this plan you will make progress

It’s important for injury prevention that all muscles are proportionally developed, which is why in this mini program I’ve added exercises with that in mind. Start with a comfortable weight and increase that in 5 pound increments each workout, or increase the reps by 1 until you reach 12, then add more weight and go back to 8 reps.


Squats, 3 sets of 8 / Pull ups 8 reps 3 sets(lowering portion if you can’t do 1) / Overhead press 8 reps 3 sets / 20-30 minutes of jogging or fast paced walking – Workout 1


Deadlifts, 3 sets of 6 / Bent-Over Rows 3 sets of 10(slow controlled form) / Bench Presses 3 sets of 8 / 20-30 minutes of jogging or fast paced walking – Workout 2

Friday: – do Monday’s aka workout 1

For Friday do Monday’s workout and on the next Monday do Wednesday’s workout. Every week workout 1 and workout 2 should be in alternating places if that makes sense. On non lifting days shoot for 45 minutes of total cardio per day, It can be split throughout the day if that fits your schedule.

Summing it all up

If you’re willing to put the effort in and are strict with your plan, you will make results. While making fast progress isn’t easy, the hard work not only builds your body up but also gets your mind in better shape. You’ll find that you can think clearer, have more energy, more motivation, more drive, and you’ll just feel much better overall. Don’t be demotivated if progress doesn’t come overnight.

Our bodies are slow adapting to stimulus but after a few weeks of dedication you should notice your waist get slimmer, your muscles get a bit bigger, along with a greater sense of well being. Don’t give up. If you do, you’ll look back at this a year from now wondering just how much progress you could have made if you would have stuck through those few weeks or even months afterwards.

Good luck and feel free to comment or bookmark my page.

James –