The key to effective weight loss is the intensity of your cardio program.  While it is important to work at your own pace, your body will quickly adjust to your workout routine if you do not push it to work harder.  If you find that you are breezing through your workout, you are not working hard enough.  Every workout should be as hard as for you your “Day One” workout.  As you lose weight, you will be able to do more, for longer periods of time so your cardio plan needs to change along with that.

Circuit Training

The key to circuit training is moving quickly from one station to another.  This keeps your heart rate up so you burn more calories.  Incorporate circuit training into your workout schedule at least 2 days per week.  You will develop muscle mass and build your endurance.

Weight Training

Start off with light weights and gradually increase weight as you build muscle strength.  Don’t try to bench press your weight if you have never lifted weights before.

We also learned the benefits of counting calories.  It sounds tedious but once you’ve done it for a while, it become second nature – especially if you are a creature of habit and eat a lot of the same things all the time. 

Identify your food triggers and confront them head on!

If you are sore from your workouts, WORK THROUGH IT!  Don’t let it derail you from your plan. (Of course, consult a physican before starting a plan and if you have chronic pain)