Summer is around the corner and we all want to look our best. I mean, who doesn’t want to shed a few pounds and tighten up before swimsuit season hits in full effect?

Lucky for you, I’ve been on a weight loss journey of my own, well, more of a weight loss roller coaster filled with ups and downs but that’s a story for another time. Anyway, today I want to share with you guys how I’ve managed to successfully lose weight and finally love the gym, my workouts, and results.

Let’s be real,  did “lose weight” or “lose X pounds” make your new year’s resolution? Cuz after 10 years, it’s STILL making mine and this year I FINALLY decided to do something about it!

After 6 months of what seems like an on-again, off-again weight loss journey, I’m finally ready to talk about weight loss and share tips and tricks that have helped me successfully lose weight.

Before you continue reading please note that these tips have worked FOR ME and may not exactly work for you. If you plan to start a new weight loss plan or diet, you should always consult your doctor.

Ok, now that the legal stuff it out of the way, let’s dive in!

Hitting the Gym for the First Time (or in a long time)

I don’t know about you but I have a love-hate relationship with the gym. I love being surrounded by people trying to reach their goals, I love using the expensive machines I know I will never own and I love the feeling of success and accomplishment after I have a killer workout.

However, when I first started going to the gym I felt overwhelmed, lost, intimidated and well, I was very insecure.

I’ve tried going to the gym time and time again and I would always fail. For one, I never had a plan and two, if I got too sore, I wouldn’t return lol sad but true.

So I’m here to tell you that if you want to ACTUALLY be a successful gym member, you need to go in with a plan. It doesn’t have to be an extravagant plan, a simple plan like cardio and legs on Wednesday can easily work. The point is to go in focus and start reaching your goals.

If you’re a beginner, say you work a sedentary job like me or have very minimal physical activity throughout the day, I suggest following this very basic but very effective gym schedule.

Week 1: 30-45 minute cardio sessions 4-5x a week.

Week 2 +: 30-minute cardio followed by weight training or HIIT exercises 4-5x a week.

Week 1: Cardio

You know how I said I have an on-again, off-again relationship with my weight loss journey, well every time I fall off and go back to the gym I use this method to help me get over that “three-day hump” we all hit.

Doing cardio the first week also helps get my momentum and endurance going in preparation for the following week when I start to incorporate weights, resistance bands and machines.

When I say start the first week with cardio, I don’t mean just hop on a treadmill and go on a stroll. Tbh,  if you can say more than 5 words at a time without running out of breath, you should speed it up! A huge part of weight loss is challenging your body so get to steppin’ babe.

I’ve found that doing 30-45 minute HIIT cardio workouts the first week, really prepares me for the following week when I really dive into my workout regimen. By doing HIIT cardio, I’m constantly going up and down with the incline and speed resulting in a challenging and effective workout.

Not only does cardio help burn fat (which is the obvious goal here), it helps increase your lung capacity – which you’ll definitely need the following week when you’re killing it on with the weights.

Benefits of Cardio

If you’re like me you generally avoid cardio like the plague, and I don’t blame ya! I mean, who ACTUALLY enjoys running and sweating?

Well not to ruin the surprise but, ahem, I do! Lol

I will say, it has taken me a while to enjoy it though, I still dread doing cardio when I think about it, but once I’m in the zone and the endorphins get going, I’m good to go!

If you’re trying to lose weight or you’re on your first weight-loss journey, cardio is a MUST!

Aside from burning fat, it boosts energy levels and endurance, speeds up metabolism, and can even help improve the overall appearance of your skin.

No matter where you look, you’ll find that the benefits of cardio will outweigh your dislike for it. I mean, clearer skin and a trimmer waist? Sign me up!

Week 2: Weight Training

Since doing HIIT cardio the week before, I tend to go back to the gym on week 2 feeling more motivated and energized.

On week 2, I usually do 25-30 minutes of cardio followed by weight training of some sort. I usually split my week and target different muscle groups on designated days so I don’t overwhelm myself or my body.

A typical week at the gym for me is:

Monday: Hamstrings/Glutes

Tuesday: Back/ Biceps

Wednesday: Quads/ Glutes

Thursday: Shoulders/Triceps

Friday: Glutes/Abs or Chest/Triceps

Saturday: Hike 3-5 miles

Sunday: Rest

All in all, I end up spending 1 hour to an hour and a half at the gym. While this schedule isn’t ideal for everyone, you can always shift things around to make it work for you!

The goal is to just be active. No matter how you split it up. Being active is what will ultimately help you successfully lose weight.

What to Eat

We all know that to lose weight you have to be at a caloric deficit. There’s just no going around that.

While a caloric deficit can be different for everyone (depending on goals, body type) I found that for me, a 25% deficit is where I start to lose weight and see results. That puts me at about 1510 calories per day.   

As far as food, I typically go for those that are high in nutrients, and protein and low in calories, which honestly is quite easy if you just eat vegetables and lean meats.

Because my goal is to lose fat and tone, I stray from eating too many carbs, but I don’t completely cut them out as they are also needed to build muscle.

A typical day of eating looks like this for me:

Breakfast:

Gluten-Free Oatmeal– with 1 banana, Peanut Butter Powder, 1 scoop of Ripple Vanilla Protein and 1oz of fresh blueberries and 1oz of blackberries (472 cals: 88g of carbs/7g of fat/ 33g protein)

Or

Avocado Toast – 2 slices of Gluten- Free Canyon Bakehouse & grain bread,  1 avocado half with the famous Trader Joe’s Everything But The Bagel Seasoning. (300 calories)

Lunch:

For lunch I go between a spinach salad (no dressing), chicken or turkey wrap, keto tuna salad, or one of my Freshly meals. Whatever I decide to eat, I try to keep it under 700 calories for lunch and within my macros.

Dinner:

Because I have dinner an hour before I hit the gym, I try to have a light, protein-heavy meal. My go-to lately has another wrap of some sort with a side of carrots, snap peas, and hummus. Because this is my last meal of the day, I typically try to keep it at or below 500 calories.

Regardless of what I eat in a day, I ALWAYS make sure I stay within my calories and macros. Yes, I go over here and there but as long as it’s not too big of an intake I don’t mind.

The Results

Consistency is key here. In order to successfully lose weight, you need to have a plan and stick to it no matter how hard it may seem!

While you may not get your ideal body overnight, going to the gym and consciously eating will really help jump start your health and fitness journey.

It’s not going to be completely easy and you will fall, but when you do, get back up.

I can’t even  begin to tell you how many times I’ve had to restart my gym and overall weight loss  journey! I always get up and go though (even if its been 2 months). I’ve found success with my simple 2 week plan and I hope you can too!

With a caloric deficit and a simple workout plan, I managed to lose 10 lbs in 67 days and I know that if I stick to it, I  know I’ll reach my goals.

After seeing my weight loss results and having successfully kept the weight off for a month or so, I can now say I LOVE going to the gym! I legitimately love the spurt of endorphins and I love that I get to feel good about myself and my body in the process.

If you are unhappy with your weight or struggling with weight loss, remember, you are in control! (Unless you have a medical issue that it)

Hope this blog helped you get your weight loss journey going.

What are some issues you come across with weight loss? Is it eating? Gym? Let me know in the comments!