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Lost Weight – Now What?

By Anne Keckler | September 2, 2014

My husband just lost 39.8 pounds in three months while participating in a weight loss challenge at work. He did it by following the methods that I lay out here in my blog. He was successful, however, not so much because of anything I have done, but because he was extremely committed to his goal! HE did the work; I only showed him the way.

I’ve shown many people the way over the past few years, but rarely are they willing to do the necessary work. And it IS work! You will be hungry sometimes. You will be sore. You will be tired and not want to go to the gym. If you want it badly enough, though, you’ll do what it takes, regardless of how you feel.

But now that he’s lost so much weight he’s wondering what the next step should be. He wants to maintain his fat loss, and maybe gain some muscle. In the future, he might want to lose a bit more fat, too.

The First Step

First, let’s talk about what he did to achieve this goal. He ate less — a lot less. He ate lean meats and vegetables at every meal, and gave up sodas, sweets, beer, and bread, except for the very rare treat. He exercised almost every day. Three times a week won’t get you results like this! Doing some “50 Pushup Challenge” won’t get you results like this! You have to work your entire body, and you have to use increasing resistance and high intensity interval cardio.

So what should he do next?

The Next Step

Resistance exercise is the key to staying in shape over the long haul. It’s pretty much all I do on a regular basis. If you enjoy cardio, you can add that in, but it’s not strictly necessary if you follow this plan. Start here. This is the first step if you’ve lost weight and want to keep it off and look and feel great.

Here’s the program I am recommending for him, and for you, too, if you’ve recently lost weight and you’re wondering what to do now!

Three times a week:

These exercises will work your entire body, to prevent muscle imbalances. You’ll notice that each one is a compound exercise, rather than an isolation exercise. There are no bicep curls here!

With each exercise, start with light weight (I can’t stress this enough, much lighter than you think you can do), and start at 3 sets of 8 reps. That means you’ll do 8 squats in a row, wait a minute or two, then do 8 more, wait, and do 8 more. That’s 3 sets of 8 reps each. At the next workout do 3 sets of 10 reps. With the next workout do 3 sets of 12 reps. Keep the same weights for all three workouts. (These sets don’t include warmup sets, which I’ll discuss in another article.) I also highly recommend writing down what you do. Either take a notepad or notebook with you, or download an app, or just use the notepad on your smart phone. You’ll be very glad later that you wrote this stuff down!

Once you can do 3 sets of 12 reps, you’ll increase the weight a little at your next workout, and drop back to doing 3 sets of 8 reps. If you can’t do 3 sets of 12, try again until you can, or drop down to 11. Then try 12 again at the next workout.

This is a beginner’s workout. It will burn calories, build some muscle, and improve your stamina. You’ll do this for the first 6 weeks to 6 months. The length of time depends on several things, such as how committed you are to working out at least three times a week (or as often as every 36 hours, but no more), and how well you recover (for how long are you sore after a workout).

Be sure to use proper form, and if you’re unsure of your form get someone to video you and check your form. (I will soon post articles and videos of proper form on each of these exercises, so keep checking back.)

Related posts:

  1. Gaining Muscle
  2. How much exercise?
  3. Losing Weight vs. Losing Fat
  4. How to Lose Weight
  5. 25 Fitness Myths, Part 2

Related posts:

  1. Gaining Muscle
  2. How much exercise?
  3. Losing Weight vs. Losing Fat
  4. How to Lose Weight
  5. 25 Fitness Myths, Part 2

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