So you're trying to lose weight. You're eating healthy, working out multiple days a week, and ready for the new you. But what is the secret to losing weight? NASM Certified Personal Trainer and owner of Kinetic 6 Fitness, Seth Grabo, says the secret to losing weight lies inside of you.
The secret isn't willpower, because willpower implies that you're working against yourself, when you're really utilizing your strengths and talents to focus on losing the weight. Instead, the secret to weight loss is in understanding your goals. Grabo says understanding your "why" is vital, otherwise you might come unraveled at the first sign of turbulence or adversity.
Once you have your "why", or your reason for losing the weight, you're ready to go. Below are some tips from Grabo on staying focused during your weight loss journey.
1. Don't fall victim to too much cardio.
"One minute of high-intensity training has been proven to be more effective for fat burning and [maximal oxygen consumption] than an hour of relaxed-pace cardio," Grabo says. In other words, HIIT is where it's at for fat loss! Luckily, we've got tons of HIIT workouts for you. Try this one:
2. Center your workouts around your glutes.
Did you know the glute muscles are the largest primary muscle group in the body? Grabo likens the posterior chain to the "engine of the body", saying that a workout routine full of exercises like squats, lunges, kettlebell swings, deadlifts and bridges "is the most effective way to get fasted, longest-lasting results."
3. Strength training has so many benefits, but one big one:
"It boosts your metabolism and literally turns your body into a fat-burning machine," Grabo says. So all those other benefits (like increasing bone density, improving lung capacity, improving the strength of your heart, its profound effect on your posture, etc.) are just added bonuses!
4. There's a big secret in the fitness world.
And it's called Exercise Post Oxygen Consumption, or EPOC for short. It's basically what comes during the hours after strength training: "After you have vigorously exerted huge global muscle groups like the glutes and hamstrings, those muscles place a huge demand on your metabolism during recovery," Grabo says. That means after weight training — as opposed to relaxed, steady-state cardio — you continue to burn fat and calories for several hours.
5. The biggest factor in your weight loss will be self-love.
Grabo knows the power of a positive attitude. "Positive affirmation wins every time. Next time you're at the gym, the whole time, affirm yourself like this: The truth is, you are that awesome. Being at the gym is not easy, but you are great at it. [...] You're the type of person who understands the value of hard work, sticks to their commitments, sees a project through until the end and does it with a smile on their face. Raising children, giving birth, that stuff is infinitely more difficult than these measly few reps. To you, on account of who you are and what you're capable of, this is a cake-walk."
Grabo's last piece of advice? "You got this."