By Kelsey Kennedy
Everyone aspires to appear their best, whether that means losing weight or developing a muscular physique. The Internet will tell you a lot, but if nothing has seemed to be working for you thus far, we want to reassure you that getting your ideal figure is possible.
In just three months, you can achieve a lot of your goals.
To start, you must have a calorie deficit. You must be familiar with the word if you keep up with news about nutrition, but let's define what a calorie deficit actually implies. Our bodies require calories to function, so in order to maintain our weight we must consume maintenance calories.
If you consume fewer calories than your body requires to carry out all of its essential tasks, you are in a calorie deficit. Your body uses fat reserves as energy when there is a calorie shortfall. Your body can use it in place of food-based energy to continue moving. You lose weight when your body burns fat for energy.
Simply eating less calories than you need to maintain your weight will start your weight loss or fat loss journey. Use a calorie calculator online to determine how many calories you need for maintenance. Calorie tracking is available through apps like My Fitness Pal and HealthifyMe.
Once you've established your daily caloric intake, you should start exercising or engaging in one or more fitness activities. A fantastic activity should be something you enjoy. If the gym makes you happy, do that or focus on sports if that’s what you enjoy.
At three months, you'll see gains in your strength and fitness after consistently working out. It's possible to walk, jog, or cycle a little bit faster, or perform more repetitions of weight training or slightly increase the load. You'll realize that you can handle your training better and recovery is quicker.
Also, the nervous system learns how to contract your muscles more effectively over time by activating many muscles simultaneously or by increasing the rate at which you fire up your muscles.
The majority of noticeable change happens after three months. You might start to detect some modest changes in your appearance after three months, but this is a lengthy process. Although you might feel it more than see it, the muscles do become a little bit more defined and hypertrophied.
Most importantly, you should mentally feel fantastic, which in and of itself is a motivator. Think of this as your lightbulb moment. Twelve solid weeks of exercise is something to be proud of, in my opinion. You've prepared yourself for future success.
Take at least 10,000 steps
Getting in about 10,000 steps a day is another excellent strategy for speeding up your weight loss process. It is quite easy to do and will help you burn between 400 and 500 calories every day, or between 2800 and 3500 calories per week.
There’s also these 5 benefits to getting your steps in:
1. You could strengthen your heart.
2. You could store less body fat.
3. You could help stabilize your blood sugar.
4. You could improve your brain's performance.
5. You'll reinforce healthy habits.
Put your energy into performing simple chores
You can also engage in NEAT, or non-exercise activity thermogenesis, which include using the stairs rather than the elevator, utilizing a bicycle for short trips, trying to walk while on the phone, avoiding prolonged periods of sitting, and stretching throughout the day.
NEAT increases energy expenditure, which aids in weight loss. By assisting the body in burning more calories, it changes the equation. More calories are burned by even very light exercise than by doing nothing at all.
Get a Coach
Finally, the most important thing we can recommend is hiring a coach. With a personal trainer, the results you can achieve, the habits you can practice, and the process you'll embark on will be as efficient as possible. With professional accountability, leadership, and guidance, you can undoubtedly go further than you could on your own.
Overall, change is right in front of your eyes. You may not be able to see all of the steps in the staircase, but with a clear goal in mind, a solid plan and approach, and a good 'why,' you can start your journey by taking one step at a time. But our best advice? Hire a coach. Having a professional on your side to walk the journey with you is by far the most efficient and effective way to achieve a 3 month body transformation.
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