Good Morning, my friends. I hope everyone had a fantastic week last week. Through the pandemic, I put on some extra pounds, fell off my diet game, and fell off my workout game a bit. I let my attitude slip and got a little lazy. Over the last few months though, I have been working on dropping those extra pounds. The post this week is a reminder, most people are not going to be able to lose 20lbs in a week and that sustained healthy weight loss takes time. The post will include some tips to stay the course and my workout schedule for the upcoming week. So, to kick off the new week on the positive, this is The Workout of the Week. This is the You Can’t Drop 20LBS In One Week Workout.
Stay The Course
The best advice I can give on losing weight is that it can be a long journey and people need to stay the course. Weight loss can take time. It can be easy to get distracted if the results don’t show up on the scale immediately.
I personally have been able to lose keep off about 10lbs since really starting to try losing weight again in the last few months. However, I am kind of Yo-Yoing the next five pounds goal. One week I am down three or four pounds, then the next back up a few pounds. Getting over this hump has been tough.
I know if I stay the course and keep up with my workout plan and diet plan, the results will come. It just takes time and consistency.
The best tip I have for weight loss is consistency. Just keep at it. Do not get discouraged if you don’t see immediate results. Play the long game. It’s not a sprint.
Write down your goals. Break big goals down into smaller goals. Losing 20lbs or 30 lbs can seem like a daunting goal. Break it down into smaller goals – like in the next two weeks my goal is to lose 5lbs.
Small diet changes can make a big impact. Limit processed foods and substitute whole or close to whole foods. Avoid fast food. Eating foods that are high in protein will keep you feeling full so you eat less.
Don’t drink your calories. Reducing alcohol intake can make a big difference. Cut out other sugary drinks and substitute water.
Listen to and consume positive media. Know that change is possible. Visualize achieving your goals. Be positive and be grateful.
Create and stick to a workout schedule.
Make your workouts fun! Find active hobbies where you also burn calories.
Speaking of a Workout Schedule…
Mon, Wed, Fri
On Monday, Wednesday, and Friday, I will be doing a spin bike workout. This one from Global Cycling Network is a great one to ride along with.
Tues, Thurs, and Sat
On Tuesday and Thursday, I will be doing some RBFTBs and Heavy Bag Tabatas again like last week. Three rounds of resistance band exercises followed by one round of heavy sandbag exercises. All set to Tabata intervals – 8: 20×10. Rep out on the 20-seconds, rest on 10-seconds, and repeat 8 intervals for a Tabata set. Take a 30-second to 1-minute break between Tabata sets.
Yoga and Mediation – Every Day
Every day this week I will be getting in some Yoga and Mediation. I will be doing a Yoga With Adriene video like the one below. Then follow up the Yoga with 15 minutes or more of meditation practice.
Ok, Wrap It Up, Dude
There you have it, my friends, that wraps up the post this week. Thank you so much for reading! Thank you to the video providers, Yoga With Adriene and Global Cycling Network – their free videos and workouts are awesome! If you are working on losing weight, remember you will not lose 20lbs in a week! Play the long game, be consistent, and don’t give up! Until next time, be the hero or heroine in your story!