How to Make an Effective Weight Loss Plan

Many of us would love to lose weight and look at so many different programs that all promise amazing results. The unfortunate fact is that there is no one magic one size fits all solution to weight loss. This blog will teach you how to put together a program specific to you.


 

Almost any program will get you results provided you follow it for a long enough time, but the results may not be the best they can be. These results may be difficult to maintain on these programs and so it’s important to build something for you that uses nutrition and exercise to complement each other.

 

This is how we put a plan together:

 

Goal Setting

 

The first thing you need to think about is what exactly it is you’re trying to achieve. Do you want to lose fat or build muscle? Are you looking to get a cut physique or are you interested in endurance? Different goals require different approaches because it is not one size fits all.

 

We need to make our goals SMART: specific, measurable, achievable, relevant, and timed. Avoid vague goals like “I want to lose weight” instead try something like “I would like to 2 inches off my waist by August, so I can wear my nice clothes to an event”. If you’re in the opposite boat and trying to put on weight it is important to be realistic about how long that may take. Also, if you’re trying to lose weight it could go faster or slower than the average 2lbs per week depending on your metabolism so keep that in mind when setting goals.

 

Body Types

 

It is important to identify your body type as part of your plan. Do you have a high metabolism? Does your body store fat easily? Are you naturally lean? These types of questions are key to your approach.

 

We typically divide body types into three categories:

 

  • Ectomorphs are super lean and skinny and have a harder time putting on muscle, but they don’t gain fat easily.
  • Endomorphs tend towards being heavier because they are bigger boned and store fat easily, but they also can build muscle easily.
  • Mesomorphs have a high metabolism and have athletic bodies. They are usually muscular.

 

Not being in great shape may not be dependent on weight, but on how your body gains and loses weight and your bone structure. These body types need to train differently even if for example an ectomorph and endomorph are overweight. Another example is an endomorph in peak physical condition might need a different approach to training than one who naturally holds onto muscle mass.

 

Knowing your body can not only help you plan your exercise, but your nutrition as well.

 

Exercise

 

Pick a workout plan you actually like and will stick with. If you’re looking to up your endurance and you hate running, then don’t run. Try something else like swimming, biking, or kickboxing etc.

 

If your goal is to build muscle, then weight lifting is the obvious choice. If you’re an endomorph though you will need to focus more on your nutrition plan than an ectomorph or mesomorph would.

 

Types of Workouts

 

Strength: This consists of weightlifting, yoga, calisthenics, martial arts, and various combat sports. This is meant for enhancing your physique, but it also has other practical applications.

 

Cardio: Doing this type of exercise enhances heart health. This is what you do if you’re looking for endurance and is achieved through running, dancing, swimming, biking, etc. High intensity cardio is good for burning calories and losing fat.

 

There are also other types of activity that promote flexibility and mindfulness like yoga and tai chi. Some activities focus on generating power and explosivity such as plyometrics.

 

Your plan should include a mix of different types of activities with a focus on one type.

 

Nutrition

 

There is no one size fits all diet for everyone. Some people have dietary restrictions and can’t do things like vegan or paleo but that’s okay.

 

Some general rules are:

 

  • Lean people trying to build muscle should have more protein.
  • People trying to lose fat should reduce carbs.
  • If you’re building endurance you might need for fat.

 

Try to choose lean proteins with lots of nutrient rich veggies and some whole grains and you’ll be on the right track.

 

Creating the Plan

 

So, what’s the perfect plan? Here we can put all the elements together:

 

What’s your goal? To lose some extra weight.
What’s your body type? Endomorph.
What types of workouts should you be doing? Aerobic exercise with weight lifting
What should you be fuelling with? Protein to keep you full and lots of healthy veggies and good fats.

 

If you want to get in touch, feel free to send me a message via the online contact form or by calling 1-844-383-8819.

 

 

 

 


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Lisa Wolny

Lisa Wolny is an Entrepreneur and a top 1% worldwide Network Marketing Professional. A leader in all aspects of her life, Lisa is a mother of 4, a WBFF Pro Fitness Model, highly sought after Health and Wellness Coach, and Transformational Speaker. The Identity Shift is a triumphant story of recovery, hope, and renewal that shows how an overweight, unhappy, stay-at- home mom at rock bottom, transformed herself into a successful businesswoman, charismatic speaker, and international influencer while balancing the rollercoaster of a wildly busy family life.


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I wanted to celebrate two milestones for myself that came up this week: (1) two years of Isagenix and (2) 6 months chewing tobacco free. To a large extent 1 leads into 2. Back in April 2016, I was in a real difficult space trying to find the energy to balance a corporate career with the day-to-day challenges of a wife and a family of 4 kids. I was incredibly fortunate to have a the support of Christy and a rock-em sock-em hockey mom and great friend in Lisa Wolny to get my mindset sorted out and take control of my health and diet. That moment two years ago has really been a turning point for me and our family. 

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