10 Steps to Weight Loss Without Running On A Treadmill

Last Modified: July 19, 2013 at 11:14 pm by Tianna | Leave a comment



Weight loss can feel like an uphill battle and, in the end, it’s not really weight loss I’m talking about; it’s getting your body to look the way you want it to in a healthy way and that’s not always the same as dropping pounds. As someone who is on the journey herself, I can totally relate to the frustrations and heartaches of trying to get in shape without feeling extremely discouraged, confused by misinformation and lost in the sea of contradictory weight loss advice. In 10 steps, I can help you get on the right track to getting the body you want without all the bullshit. 

39 Salads To Make On The Grill

39 Salads To Make On The Grill – BuzzFeed

STEP 1 Fix Your Diet. Weight loss or “getting in shape” are arguably 75-90% diet so if you consistently eat too much, eat crappy fast foods, drink sugary beverages, or indulge in too many sweets, losing the weight you want or sculpting the body you want will be more difficult in the long run so my advice is to fix your diet first and then work on adding in consistent fitness.

The best way to squat to focus on the glutes is to take a very wide stance. Italian researchers found that when subjects moved from a hip-width stance to a stance about double hip width, muscle activity of the glutes increased by more than 40%. So to really build rock-hard round glutes, start with wide-stance squats while your body is strongest..

STEP 2 – Lift Heavy Weights! I don’t mean you should jump the gun and just start trying to lift 100 pounds because that sort of thing doesn’t happen overnight. What I am saying is that there is this ridiculous notion that women shouldn’t lift heavy weights because they will get “bulky.” That  is, quite simply, not true.

It’s just not in our physiology to be that way because we don’t produce enough testosterone.

If you see a woman and she has that “bulky” masculine looking body, it’s because she does steroids. That is the only way women can get “bulky.” Alternatively, if by “bulky,” you mean that you look fitter, but still haven’t shrunk in your overall size, this is diet related. You could be retaining water (drop your sodium/salt intake to fix this) or otherwise not making the proper fixes to your diet (see step 1).

The biggest reason you want to lift weights that are heavier than 10 pounds ( eventually if you can do that, it’s a good starting point) is to challenge your muscles so that they grow. You need to tear the muscle so they can repair themselves and grow. This is how your body effectively burns calories while strength training. That’s the “after burn” everyone talks about. Secondly, lifting weights is the ultimate anti-ager.

Your skin will be tighter (no loose skin after you lose the fat!), firmer, and more perky (yes your boobs will be perkier!).

Also, lifting weights and building your muscles is the most effective way for your body to burn fat. Doing cardio alone will burn fat, that’s true, but it will also eat away at your muscle. You ever notice that people who consistently do ONLY cardio look super emaciated and tiny or otherwise have a low weight (in numbers) but have no real shape or don’t look like they’ve lost that much weight in comparison to someone heavier who does lift? That’s why. They’ve effectively lost a lot of muscle mass even though they burned a lot of fat off and, in turn, their metabolism will take a hit over time making it harder for them to keep weight gain at bay. So, in the long run, lifting weights actually makes it easier on you to stay fit. You have much more room to have a cheat day or indulge every now and still maintain your fit body (think 1700 calories a day, give or take, depending on your activity level) whereas someone who only does cardio will have to subsist on around 1500 calories or so just to maintain. Lastly, strength training helps with appetite control while cardio actually makes you hungrier in the long run so you end up eating more (or feeling starved if you don’t eat) while burning less.

Proof of the effects of cardio V. weight lifting? BLAM.

Cardio Strength Training

Olympic Marathon Runner Vs. Sprinter – Renton Body Transformation

Fit for Rockin

I can honestly say it's IMPOSSIBLE to look like a man from lifting weights. Steroids do that. I eat +2200 calories a day, I've taken natural testosterone booster+ anti-estrogen supplements, ate clean and I weigh less than I ever did after high school. Cardio is what makes you lean and gives you muscle definition.



One last thing – I don’t want anyone to think I’m knocking cardio. Cardio is great as a supplement to weight lifting, but I think alone it won’t give you the body you want.

Get Bikini-Ready With These Beginner Yoga Poses – FitSugar

STEP 3 Try Not to Stress Out! Stress has a huge link to weight gain and stressing out can make it harder to lose the weight that you want. It can be really hard to control stress, but you absolutely need to try to RELAX because cortisol, the stress hormone, is responsible for belly fat. Yep.

Think about that one for a moment and RELAX!


Double Your Results with a Workout Buddy – SkinnyMom

STEP 4 – Get Support! Getting in shape can be difficult enough, but stay consistent? That’s the real hard part of things and it can be even more difficult if you’re going it alone so try to find a partner to lift with or make healthy meals with. Whether it’s your sister, mom, dad, or boyfriend, you can help each other stay accountable and on track with your goals.

Plus, working out with someone else is tons more fun than by yourself!

Laughing is the best!

Laughing is the best! – WeHeartIt

STEP 5 – Laugh, Smile & Live Right Now. This one can be really hard to do and I have had a pretty hard time with it myself, but I am trying and that’s what counts! When we aren’t where we want to be in life and maybe things aren’t going our way, we sometimes recede back into ourselves. Especially where weight gain is concerned, I know we try to hide ourselves away – in baggy clothes, by avoiding friends and family, or saying things like “I’ll buy that outfit when I’m xx number of pounds.”

Try your best to live, laugh, smile, smell the fresh air, see the beautiful world we live in right now because once this moment is gone, you never get it back. 

STEP 6 – Learn to Say NO. I used to be somewhat of a people pleaser in that I would do all of these generous things for others and nothing for myself. This is probably how I gained the weight in the first place ( aside from punishing myself all the time for wanting more “me” time). I think, especially for women, we’re so used to putting everyone else in front of us that we neglect ourselves all the time or feel guilty for wanting the time to ourselves.

As Jillian Michaels says ” Why not you?” Why don’t you deserve all the things you think others should have? You do. 

STEP 7 – Be Kind To Yourself. As someone who has had a problem with self-punishment, I can honestly say this is one of the hardest things for me to do. I try really hard and the moment I slip up, I would backslide into a negative pool of hateful thoughts. The truth is, that kind of thinking did nothing for me. It didn’t serve my success or my goals; it only made me feel worthless and depressed and no one deserves that. So, I’ve been working hard to be nicer to myself and give myself more credit.

It’s not a work in vanity or narcissism, but simply the work of self-love and everyone, especially you, deserves it.

STEP 8 – Be Patient! I’m super impatient. In this technological era where everything is available with a click, I think we all are and with weight loss, you have to be patient. It takes time to lose the weight and gain the muscle that you want to look your best. Try to think of it as a lifetime goal for yourself and be happy and reward yourself with something nice when you make progress.

It will keep you encouraged in the long run to stick to a healthy, prosperous life.

Artichoke, Cherry Tomato, and Feta Salad with Artichoke-Pesto Crostini Recipe  at Epicurious.com

Salad – Epicurious

STEP 9 – Focus Abundance Not Scarcity. This could mean feeling more gratitude for the things you have in life, the progress you have made in your goals (however big or small), the accomplishments you’ve achieved, or your diet. By your diet, I mean try not to focus on what you can’t have, can’t eat, etc. A lot of diet plans have this mentality of “no white carbs” or “no sugar” and I don’t really think that’s sustainable because we will always feel like we want what we can’t have. An easier approach is to think of things you can have. What has helped me is setting goals like “Try to eat 4-5 servings of greens and 1-2 servings of fruit per day.” If I am indulging in a bad meal or food (french fries!), I try to add a huge green salad in which I eat before anything else. Then, when I go to enjoy the less healthy food, I eat much less because the salad has already helped to fill me up. Also, by having goals for what I can eat, I don’t worry so much about not eating things that are bad for me and more on the healthy delicious foods. 

STEP 10 – Indulge the Healthy Way! You might love chocolate cake, burgers, fries, cheesecake or ice cream and that’s cool. Whatever it is, try to make it yourself at home and create the most healthy version of that food. For instance, I love french fries so I try to make them with daikon, sweet potato or even red potatoes and bake them instead of frying them. This ensures that they have no artificial preservatives (like fast food), no trans fat, only healthy fats (I use coconut oil), less sodium (sea salt + herbs), and they’re made from whole fresh foods instead of frozen ones. For cake, you can use alternative flours to lower the carb count, healthy coconut oil in place of butter or shortening, honey in place of sugar, etc. These small changes will make the end product healthier without affecting the overall taste. 

I hope these tips help you in your fitness goals!

What Do You Do to Get Fit?

Are Any of These Tips New to You?

♥ Tianna 

Related Articles: http://articles.elitefts.com/training-articles/why-cardio-alone-doesnt-cut-fat/

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33 thoughts on “10 Steps to Weight Loss Without Running On A Treadmill

  1. July 21, 2013 at 1:28 PM

    This was a post I needed right now! I haven’t been able to work out for the past year (though I am slowly starting now) so I’ve been both frustrated and depressed over the weight (though not a ton, maybe 10 pounds or so) I’ve gained. Reading this has made me realize, though it’s hard for me, I need to be more patient! I already eat a healthy diet, so I just need to make myself not get stressed if I can’t go all crazy with the weights and such like I used to. Also, aren’t baked fries with coconut oil the best? 🙂
    Sabrina Zimmerman recently posted…My Top Picks for Affordable Organic Skincare and Make-UpMy Profile

  2. Grace
    July 21, 2013 at 9:54 AM

    This is such a good post lovely, you have made some really good points, esp about diet and also about the weights. I am a firm beleiver in doing weights to burn fat and also get definition! I do not want a saggy bum! LOL

    I am still battling with my body but sure enough I will get there xx
    Grace recently posted…GOSH Cosmetics: CC Creams & BB Powders – A/W 2013My Profile

  3. liss cope
    July 22, 2013 at 9:34 AM

    Great tips honey! You are right, a lot of girls are scare to lift weights, I was one of them until a friend (that works in a gym) told me exact the same thing, that it would really help me to loose weight. ‘Be patient ‘love that one, sometimes we want results ‘right now’. lovely post <3
    Big hugs <3
    liss cope recently posted…Bourjois Cream blushes review – Coloretes / rubores en cremaMy Profile

  4. July 23, 2013 at 7:06 PM

    Oh noes! I can’t give up junk food and sugary drinks. I live for them hahaha =.=

    1. July 24, 2013 at 11:57 PM

      LOL. I know what you mean. It can seem like an impossible thing to do. I used to be just like that. I love junk still. Not so much on the sugary drinks – those mostly give me headaches now except coffee & smoothies. Still into those haha. As for junk food, if you love it, you don’t have to give it up. I would just try to limit your intake to 1-2 x per week and see how you feel. You might be surprised ♥

  5. July 23, 2013 at 8:09 PM

    Thanks for the tips!!♥
    kallen shoukei recently posted…Etude House Pink Pong Collagen Water Review♥My Profile

    1. July 24, 2013 at 11:56 PM

      of course! ♥

  6. July 24, 2013 at 1:58 AM

    Love this post – Great tips! <3

    1. July 24, 2013 at 11:56 PM

      thanks glad you enjoyed them 🙂

  7. July 24, 2013 at 3:03 AM

    I LOVE this post!! Such great advice. And I was cracking up so hard at those comparison photos involving weight training – that poor skinny dude! I love lifting heavy weights, but it’s hard to find a gym that I can afford in my area :'(
    Emma recently posted…Ageless Derma Stem Cell and Peptide Anti-Wrinkle Cream ReviewMy Profile

    1. July 24, 2013 at 11:55 PM

      Thank you! I’m so glad you do! LOL I know I love the photos. They’re too funny. I know what you mean about affording a good gym. It can be tough. Have you tried Insanity workouts? Also, if you’re looking for something free, I heard Jillian Michaels 30 Day Shred is on YouTube. Otherwise, there are tons of great ones on BodyRock.TV !! Hope this helps ♥

  8. July 24, 2013 at 5:36 AM

    Wow very good tips u hv there! I love the one u say laughter is the best exercise!

    1. July 24, 2013 at 11:53 PM

      Thanks! I’m glad you enjoyed them. It truly is – does the trick every time 😉

  9. July 24, 2013 at 10:55 AM

    The weight lifting making you bulky myth is so popular! I used to believe it myself. But after incorporating weight training, I’ve only seen benefits! It boosts your fat burn so much!
    Autumn recently posted…Walking Around OkayamaMy Profile

    1. July 24, 2013 at 11:53 PM

      I know right! It’s weird how it is still widely believed as true. Totally agree – glad it’s helping you on your journey 🙂

  10. July 24, 2013 at 6:05 PM

    Great tips. Just the right timing! I needed this the most 🙂
    Cheryl Zamora recently posted…Magic BunMy Profile

    1. July 24, 2013 at 11:52 PM

      I’m glad! I hope they help you on your fitness journey ♥

  11. July 24, 2013 at 9:40 PM

    Just a perfect post for me! Been trying to lose weight in the last few months – my fault really for eating too much sweets and all haha. I’ve been trying to be very good although every now and then I go astray LOL.
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    1. July 24, 2013 at 11:49 PM

      Glad you think so! It’s nice to indulge every now and again. It’s more important to be consistently eating healthily most of the time that way it’s no big deal when you do indulge a little. I hope my tips help you on your journey! ♥

  12. Mich of Mich Eats and Shops
    July 24, 2013 at 3:03 PM

    These are great tips! Recently, I have been trying to live a healthier lifestyle as well. I have started lifting some weight, starting at just 10kg. So far, so good! 🙂
    Mich of Mich Eats and Shops recently posted…I Follow RiversMy Profile

    1. July 24, 2013 at 11:52 PM

      I’m glad you find them helpful! Sounds like you’re off to a great start! ♥

  13. July 25, 2013 at 4:28 AM

    These are all awesome tips and I agree with every one of them! I love lifting heavy weights. I just love the invincible feeling that it gives me!
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  14. July 25, 2013 at 2:20 PM

    From its title, I was expecting this to be a list of other exercises, but this was a refreshing post. I once heard a quote that being thin is 75% what you eat and 25% what you do, and I think that is true. I eat healthily and try not to obsess over my weight, and honestly that keeps me trim even when I run out time to hit up the gym, although of course staying active is important, too. Great post.

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    1. July 27, 2013 at 12:12 AM

      I’m glad you enjoyed the post! I totally agree with you. It’s best to eat well mostly and workout as often as you can, but I think it’s equally important to not stress over it. Stressing will make everything more difficult. Thanks for visiting ♥

  15. Somdyuti
    July 25, 2013 at 12:23 PM

    Love the tips. Haha and so true about the weight-lifting part. Most of us have the misconception that it makes us muscular like he-man (or she-man perhaps!). You nailed every point. I’m not a very big fan of cardio and mostly practice freehand and homely exercises. I try to watch what I’m eating, when I’m eating and try to maintain a healthy lifestyle! 🙂
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  16. Gina Bestari
    July 25, 2013 at 2:13 PM

    I genuinely love this post and those comparison images made me laugh. Need I say more?
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  17. July 28, 2013 at 10:16 PM

    do you have a post about gaining weight? Im looking for it..
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    1. July 28, 2013 at 10:20 PM

      What do you mean? What kind of post? If I don’t have one yet I can do one for you 🙂

  18. July 29, 2013 at 2:12 PM

    nice and easy to follow tips!

  19. July 29, 2013 at 3:27 PM

    When I lifted weights I could see a more rapid improvement. So I am saying yes to weights!
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  20. July 29, 2013 at 11:36 PM

    Great tips!!! I’m starting my diet, so this came right on time.

    1. July 30, 2013 at 6:35 PM

      glad to be helpful! ♥

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