Fitness Fun

Change These 4 Things to Get Better Weight Loss Results

Are you not seeing the weight loss results you want?

It can be frustrating to go weeks or even months on a weight loss program and not see results you want! What makes this scenario even more frustrating is not knowing why you are not getting the results you want even though it may seem like you’re doing everything in order to reach your goals.

I’ve seen how difficult and frustrating this can be so I want to give you 4 things you can do to get better weight loss results and achieve your body shaping goals.

Start Weight Training

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One of the greatest obstacles many people seeking to lose weight face is gaining all the weight back once they have finally reached their goal. This can be caused by a number of different things but one of the top culprits is loss of lean muscle mass.

Certain weight loss techniques and programs can cause not only loss of body fat, but also loss of lean muscle as well. This results in an unhealthy body composition once you reach your goal body weight and can contribute to regaining unwanted body fat.

One important way to combat this is by incorporating weight training into your exercise program. Weight training stimulates muscle growth and will allow you to maintain lean muscle mass while losing significant amounts of body fat. It’s also important that you’re getting enough protein in your diet in order to support lean muscle maintenance.

Use Free Weights


Going along with weight training, you don’t want to limit your exercises to machines that isolate a particular muscle. This isn’t the best way to maximize your results.

Instead try using free weights for the majority of your workout, and increase your weights over time. Free weights require the recruitment of not only the main muscle being worked, but also surrounding muscles that support the main muscle, so you get more bang for your buck.

Using free weights also promotes muscular balance and is more functionally sound, in terms of translating into movements that you perform every day.

Do Cardio Last

If you’re switching from a workout program that only utilizes cardio, it may be tempting to start with cardio and do cardio for a majority of your workout. This will likely leave you worn out and unwilling to do the strength training portion of your workout.

To better benefit from the overall workout, start out with strength training and then do cardio. Doing weight training first will allow you to perform free weight movements with better control and form. This will not only prevent injury but can also prepare you for your cardio session.

You may also opt to separate your cardio and weight training by doing them on different days of the week.

Restructure Your Cardio Workouts


When beginning a weight loss program, many individuals think that it is a good idea to jump on the treadmill or exercise bike and just ride it for a while and this will help them lose weight. While you can burn calories and elevate your heart rate to a degree by doing this, there is another form of training that will likely be more beneficial and can also save you a good amount of time.

The form of training I am referring to is called High Intensity Interval Training, or HIIT for short. HIIT training involves intervals of high intensity exercise such as sprinting, followed by intervals of low intensity exercise such as walking, or rest. This is a great way to get your heart rate up and jump start your metabolism.


If you aren’t incorporating each of these steps to get better weight loss results already, give them a try and see for yourself just how effective they can be. Each of them will help you lose weight in a healthy manner and can lead to an ultimate lifestyle change that will last you a lifetime, not just as long as your latest diet.

If you are looking for an exercise program that utilizes each of the tips mentioned above, check out our completely free IdealShape Up Challenge by clicking on the link below.

Questions? Let me know!

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Lindsey Mathews

Lindsey Mathews

Head Trainer

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