3 Month Weight Loss Plan
3 Month Weight Loss Plan
Only you know how many obstacles are in your way with your weight loss goals, at times it seems like it just simply won’t happen right?
Despite the challenges, there are a number of lifestyle changes you can make to lose weight and improve your overall health.
The following 3 month weight loss plan will help get you on a road to weight loss today.
3 Month Weight Loss Plan: Step 1 – Set Your Weight Loss Goals
Before beginning any new health and fitness plan, you need to set a goal. When choosing a goal, it’s important that you find a balance between challenging yourself and being realistic.
Make sure that your goal is not too easy, as you may not feel motivated to push yourself. It will also take even longer to see results if you’re not challenging yourself and this will be quite discouraging.
On the other hand, you have to be realistic. Losing 2 or 3 pounds a week can be challenging but achievable. At the end of 3 months, you could find yourself up to 20 pounds lighter.
Secret: Write your goals in a workout journal as this will plant a seed in your mind that will make you much more likely to succeed. Try this journal made especially for your workout and training plan: Fitlosophy Fitbook.
3 Month Weight Loss Plan: Step 2 – Cut Your Calories
In order to burn one pound of fat per week, you need to create a calorie deficit of at least 500 calories daily. This means you need to eat 500 calories less than you burn each day. Watch your portions, eat smaller meals more frequently, and increase your intake of whole grains, fruits and vegetables, and proteins to keep you feeling full longer. Drinking lots of water is another effective way to stay satisfied and eat less.
If your goal is two pounds a week, you need to double this daily calorie deficit, which may be difficult to accomplish by dieting alone.
3 Month Weight Loss Plan: Step 3 – Exercise and Build Muscle
Although cardio can aid in weight loss, your fitness plan should be also focused on resistance training with weights and building muscle. As you’ve heard me say quite a few times the research backs this up in showing that people with more muscle mass have a higher resting metabolic rate. This means you will burn more calories and fat throughout your day.
Building muscle will also help keep the fat off at the end of your 3 month weight loss plan so the benefits are three-fold.
Start with a simple weight-lifting routine 4 days a week:
Day 1 – Focus on your legs and lower body. Start with squats, lunges, and calf raises.
Day 2 – Make this day all about your chest and triceps. Simple dumbbell presses and pectoral flyes are good options for beginners.
Day 3 – Focus on your back and biceps. Dumbbell curls, lateral cable pull-downs, and dumbbell rows are great options.
Day 4 – End with a day dedicated to your abs, core and cardio. Various forms of sit-ups and curl-ups are great, but make sure you change it up and try new things.
Alternate these days as you wish, and change things up so you don’t get bored. But try to keep to a schedule over your 3 month weight loss plan. In month 2 you can increase your routine to 5 days a week, and in month 3 you can increase to 6 days a week. Mix it up and vary your cardio to see how your body responds, you may be surprised and see that one more day of weight training has better results than 1 more day of cardio.
Some supplements that can help you during your 3 month weight loss plan include a whey protein supplement, such as Gaspari Nutrition Myofusion, to keep you full and give your muscles the fuel they need, and a smart multi-vitamin specific to your gender Optimum Opti-Women or Optimum Opti-Men.
Have any questions or feedback about the 3 month weight loss plan? Please leave a comment below…