What is the best way to learn about weight loss for women? Do some research and you will be inundated with endless answers.
And having too many answers leads to analysis paralysis. Not good if you have a wedding coming up tomorrow and needed results yesterday…
But how do you navigate through all this information? Should you take diet pills to lose weight? Should you cleanse your colon? Should you wear a tight body wrap? Should you seek a hypnotist?
Well, agonize no more because in this guide on weight loss for women I am going to reveal what you need to focus on for fast results.
Your Number One Enemy: Estrogen
Estrogen, estrogen, estrogen… You need it to look feminine and sexy, but it has a nasty side effect. It makes you hold onto body fat and water.
And if you are trying to lose weight as quickly as possible you need to get it under control.
The problem here is that many women do not want to do what it takes to control estrogen.
What does it take: intense weight lifting.
Turning Into The Next Hulk
No, weight lifting will not turn into a green and muscular hulk. Instead, it will burn a lot of calories and increase levels of testosterone which in turn will decrease estrogen.
It’s the perfect antidote for your genetic predisposition to retain fat.
But not all weight lifting modalities are created equal. You need to target the larger muscles in your body with circuits.
Not only will this amplify testosterone (and lower estrogen), but it will also burn more calories in a shorter amount of time.
Here’s the real good news: 1 hour of intense weight lifting with circuits can make your body burn extra calories for many days after the fact.
Because of this, weight lifting is the most efficient way to lose weight for women.
You see, an intense weight lifting session will increase exercise post oxygen consumption and will break down muscle fibers.
And reversing both of these after your workout requires a lot of calories.
The catch: you have to exercise really hard to maximize the extra caloric burn.
Now because weight lifting has such a strong effect in your body, you have to leave at least one day of rest in between sessions. Otherwise, you run the risk of overtraining.
Here is a sample schedule you could follow:
- Monday: weight lifting
- Tuesday: rest
- Wednesday: weight lifting
- Thursday: rest
- Friday: weight lifting
- Saturday: rest
- Sunday: rest
If you are a beginner, I recommend starting with two sessions per week. Because it will take a couple weeks for your body to assimilate dietary protein more efficiently for faster recovery.
Weight Loss For Women Without A Treadmill?
Yes, you can lose weight without having to touch a treadmill. It’s possible to get in incredible shape with weight lifting and diet alone.
However, if you have time for more than a couple weight lifting workouts per week doing some cardio makes more sense.
Just remember that your cardio cannot interfere with your recovery from weight lifting. If it does, you will not be able to maximize your post-workout caloric burn.
So to avoid any interference, do not do high intensity cardio all the time. Do a mix of lower and higher intensities for the best results here.
Listen to your body and choose the intensity that best suits your levels of soreness that particular day.
Otherwise, if you simply do a lot of high intensity cardio and high intensity weight lifting you’ll end up hating life. You’ll feel tired even after a full night of sleep…
Here are some guidelines to keep you in the safe zone:
- Never do cardio right before weight lifting
- Never do cardio on an empty and hungry stomach
- Never do cardio right after waking up
- Keep sessions to thirty minutes or less
- Do a wide variety of modalities to avoid overuse injuries
- Only do cardio if you have time for than 3 weight lifting workouts per week
There are so many diets and theories that it can be virtually impossible to find that effective needle in the haystack.
Here’s the thing, you only have to focus on these two issues:
- Calories in versus calories out
- Insulin sensitivity
To keep your calories under control – a requirement for weight loss – I recommend keeping a food journal for a couple weeks. Then, either increase or decrease the amount of food you eat depending on your results.
Try to decrease intake by 10-15% so that your metabolism doesn’t crash. And wait a couple weeks for the caloric restriction to kick in.
Now insulin sensitivity can be a little trickier to manage because each woman has a different baseline level of sensitivity.
But you will most likely get excellent results by simply incorporating meal balance.
Each time you make a meal include a source of lean protein, slow digesting carbohydrates, healthy fats and vegetables.
For accelerated weight loss, cover half of your plate with vegetables every time you eat and restrict carbs to beans and legumes only.
Of all the different carbohydrates you could eat, beans and legumes will increase insulin sensitivity the most.
Also, by combining food groups as outlined above your levels of energy will be higher and you’ll be able to recover faster from exercise – it’s a win win approach.
Final Thoughts On Weight Loss For Women
What’s the biggest mistake most women make when trying to lose weight?
Not taking action.
Endless analysis and rumination will not get you any closer to your goal. And with all the information available in this day and age it’s very easy to get lost in analysis paralysis.
So if you want to lose weight as quickly as possible just start exercising hard and eating right. Don’t think too much here, just get going!
And remember that you can always drop me a line below if you get stuck.
To your sexy success!