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The best weight loss cheats? NO! There is no secret to losing weight, but you are not working hard enough!
People often come to me looking for magical advice, special training programs, or quick fixes to change their bodies so they can feel confident during this tough summer. I admire their determination and want to help them improve their physique. After all, no one wants to look out of shape. No matter how many people ask for "secret" methods, my answer is usually the same. On the surface, it looks like this:
80% of your weight loss success comes from your diet.
Focus on strength training and avoid lazy, ineffective workouts.
This means you should eliminate these common mistakes:
45 minutes on the treadmill while watching TV — that’s not effective at burning calories.
Yoga or Pilates might be relaxing, but they won’t do much for fat loss if done without intensity.
Sorry, but any trendy name doesn’t mean it's effective. For example, "7-day abs" or "8-movement chocolate abs" are just marketing hype.
While recreational activities may be fun, if your goal is to reshape your body, choose something more challenging. Otherwise, you're just wasting time.
If your previous training left you feeling nothing, maybe it's time to start real training.
I know I’ve said this before, and I’m sure some of you are tired of hearing it. But people still keep asking the same questions. If your body isn’t improving, it probably means you haven’t followed the advice. Now is the time to take it seriously.
This is almost entirely about what you eat.
For calorie intake, if your diet is bad, try this:
Reduce your daily calorie intake. You don’t need to count every single calorie. Just cut back on portions — half a bowl of rice instead of a full one, and use less oil. That’s around 500 calories.
Eliminate processed foods as much as possible. They’re everywhere, but you have to make an effort to avoid them: instant noodles, canned meals, and packaged snacks.
Replace sugary drinks with water. If you don’t like plain water, try green coffee or lemonade with a bit of flavor.
Eat more fresh fruits and vegetables, especially when you’re hungry or between meals.
If you love carbs, try whole grain alternatives instead.
No matter which approach you choose, don’t overdo it. It’s not just about what you eat, but about controlling your overall calorie intake. This is key to managing your weight.
Now, let’s talk about exercise.
To get the most out of your workouts, push yourself harder. Don’t just go through the motions. Choose intense exercises that challenge you, not just ones that are easy to do for long periods.
Want to use a treadmill or elliptical machine?
Try a high-intensity interval training (HIIT) session: sprint for 1 minute, walk for 30 seconds, repeat 10 times — that’s only 12 minutes, but it’s more effective than a 30-minute jog.
Or try 5 minutes of hard work followed by 1 minute of rest, repeating this three times.
Want to run outdoors?
Run for 1 minute, then jog for 1 minute. Do this 15–30 times. It will be more tiring than a 30-minute jog.
Do pull-ups, push-ups, or bodyweight exercises. Focus on the number of repetitions and speed until your heart rate matches that of running. Exhaust yourself.
Do full-body strength training.
Muscle is crucial. The more muscle you have, the more calories you burn, even when you're resting.
With more muscle, you'll need more energy. If you eat enough and train hard, those extra calories are more likely to build muscle rather than fat.
High-intensity strength training helps stimulate muscle growth and burn calories efficiently. Combined with proper nutrition, it supports fat loss and muscle gain, and prevents muscle loss.
Too much cardio can actually be counterproductive. How many marathon runners do you see with great body shapes? Not many. A little cardio combined with strength training gives you a balanced, toned, and slim figure.
I know you've heard this before, and I’ve repeated it many times, but it’s worth saying again. If your previous training didn’t work, it’s time to start doing it right. It may be harder, but it will give you better results. If you really want it, you’ll find a way.