Hey everyone,

Today, I want to talk about something that’s been a game-changer for me: how to lose or gain weight effectively. There’s a ton of information out there, but I want to share my own approach, which I’ve been fine-tuning since 2019. If you’re looking for more detailed guidance, check out my ebook “Seven Steps to Living a Healthy Life” or book a free consultation through this link.

My Weekly Routine for Weight Management

Weigh-In and Logging

Every Monday at 8:00 AM, I step on the scale. I do this consistently to track my progress accurately. After weighing myself, I jot down the number in a journal or note-taking app. I also use MyFitnessPal to record what I eat throughout the week. At first, I log everything meticulously, but after a while, I get a feel for my intake and can estimate more easily.

Fitness Routine

My workout routine changes based on my goals. When I’m looking to build muscle, I stick to a push-pull-legs split, though I sometimes mix in full-body workouts. If my goal is to lose weight, I add more cardio, like running. No matter what, staying consistent with my routine is crucial.

Caloric Adjustments

Each week, I review my weight and the calories I’ve consumed. If I’ve gained too much weight, I cut back on calories. If I need to bulk up, I increase my intake by 250 to 500 calories. Adjusting my calorie intake helps me stay on track with my cutting or bulking goals.

Tips for Success

Tracking and Measuring

Logging your food and tracking your weight is essential. Many people don’t see results because they aren’t measuring what they’re doing. Knowing exactly what and how much you’re eating makes all the difference. If you’re serious about hitting your goals, make sure you measure your progress.

Adjusting Based on Results

Every few weeks, I tweak my calorie intake based on how I’m doing. If I want to lose or gain five pounds, I keep a close eye on my intake and output. Over time, I’ve gotten a good sense of how many calories are in my usual foods, but I still weigh myself weekly to make sure I’m on track.

Consistency and Accountability

Weighing yourself at least once a week and logging the results is a simple but effective way to stay accountable. If you find it tough to track everything on your own, consider getting a coach. Even basic steps like weekly weigh-ins can help keep you focused.

Common Pitfalls and How to Avoid Them

When I first started working out, I didn’t track my food. I thought just exercising was enough. It wasn’t until I started logging my intake that I saw real progress. Many people make this mistake. Tracking prevents this and keeps you aware of what you’re doing.

Final Thoughts

This is my straightforward strategy for managing weight. It involves regular tracking, consistent exercise, and adjusting your calorie intake based on weekly results. Everyone’s journey is different, so find what works best for you. If you need more personalized advice, consider booking a consultation or checking out my ebook.

Don’t forget to like and subscribe to my newsletter for more health and fitness tips. I’d love to hear your strategies and experiences in the comments. Fitness is a lifelong journey, and we can all learn from each other.

Thanks for reading,
Ibrahima

Peace.