#1. Know Your Goals
The first question you really should ask yourself is, "Do I want to lose weight, or build muscle?"
Because if you don't know the answer to that you won't be able to go after that goal properly. It's best to focus on just one goal at a time because if you try to do both at once you will feel demotivated when you don't see immediate results in terms of weight loss (plus muscle weighs more than fat, so you will actually gain weight as you put on muscle). Muscle gain takes time, but in the beginning you can actually gain muscle faster than the speed you lose fat. So in an one month period you could actually gain 10 lbs - from gaining say 15 lbs of muscle and losing 5 lbs of fat. This speed of muscle gain is mostly due to muscle memory and the fact you are just starting. It will slow down dramatically within the first year. To avoid all the confusing aspects of trying to gain muscle and lose weight simultaneously you are better off focusing on your weight loss goal FIRST, and then adding the muscle later when your body has become a more effective machine. Your ultimate goal will depend on factors such as food consumption, time spent doing cardio exercises, time spent in the gym weightlifting, and your workout intensity will effect how quickly you reach your primary goal. Then once your primary goal is reached then you can focus on secondary goals. It is simply more efficient to focus on one goal at a time.
This goes double for trying to gain "10 lbs of muscle". Stop thinking about measuring things that way. Instead just focus on doing your exercises and the feeling you get during and after the exercise when you know you've had a good workout. Don't worry about lifting a specific weight either or trying to beat your record time for jogging around the block. Muscle fibers are most effectively stimulated for growth at fatigue around 8-10 reps. That means that sprinting for 10 seconds or lifting a single weight 10 times will cause muscle growth. Additional sets of reps is to ensure that you rip extra muscles so you can bulk up a bit faster and jogging further than a 10 second sprint is so you can burn additional calories. Focus on your goals and the positive feelings you get from exercising / having fun, and stop worrying about how quickly you can bulk up or how quickly you can lose weight.
#3. Exercise according to your Schedule
Don't go on a program that requires five days in the gym, if you know you're only good for two days per week. It's great to be ambitious but without being realistic your dreams are just a fantasy. If you're short on time plan for an intense 30 or 45 minute workout - even if it is at home. If you only have a pair of dumbbells, plan to use exercises that only focus on what you have available to you and explore different ways to use those dumbbells to get better results and use different muscles.
#4. Remember that Good Nutrition is over 70% of Results
The attitude that "I can eat whatever I want because I work out!" isn't helping you. Sure, it will help you maintain your current weight - but if your goal is weight loss you are really shooting yourself in the foot by binging on junk food after you workout. Eat healthy, eat smart and you will see much faster results. You won't just see physical changes like more toned muscles and shiny hair but you will also notice mental results such as more energy, feeling more clear headed, and being happier.
#5. Hire a Personal Trainer in Toronto
What do athletes do when they train for a competition? They hire a coach. If you know you are making mistakes with your exercise routine and need to correct your bad habits, your form, etc then you really need a coach who can tell you what to do, how to do it properly, and stay motivated so you keep doing it.
With safe and efficiently organized workouts, accountability and privacy, a personal trainer is the way to go for fast, long lasting results. If you live in Toronto hire me as your personal trainer. I offer custom exercise programs for every client based on their individual needs.
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