1.) Determine what your goals are and what the most compelling
reason is for your determination to lose weight. This goal is
going to be your driving force behind you not losing sight of
what you want to achieve. Now this is just an opinion, but
losing weight for health reason is always more compelling than
wanting it "just to look good", and by no means does this mean
that's in invalid reason. Exercising alone is not the answer,
you need to follow a healthy diet and together they will lead
to a better quality of life. Ever noticed how the healthy
looking people always seem the happiest. Well that's no
coincidence.
2.) A blood test is advisable and may highlight
some underlying issues like high sugar levels or some other
mineral deficiencies that could be important as you embark on
you weight loss journey.
- Ultimately you want to lose the FAT, not just the weight. It
is not weight that brands a person obese, but the amount of
FAT he or she is carting around all day long. Please don't be
alarmed after doing some strength training if you're weight
increases slightly. What this means is you're losing fat, but
gaining muscle tissue. Muscle tissue is far more beneficial to
the human body than excess fat. Again, don't misinterpret me,
fat is essential to the body, but not in excess.
3.) Let's face it, no matter how much time a woman spends
doing weight training, she will never bulk up as much as a
man. They just don't have the testosterone levels men do.
Woman body builders whom come close, are either taking
steroids or training 3 - 4 hours a day, neither of which I
think you're interested in. With regard to weights, men and
women differ on their goals with weight training. It would
then make perfect sense that a male and female's regime would
differ. When starting out you should begin with 3 sets of 8-10
repetitions, and should use the heaviest weight you're
comfortable with, even to the last repetition of the last set.
Get a weight training book or find a reputable website that
will show you different exercises and the correct form.
4.) Spot Improving is a myth! Doing crunches only will
invariably make you burn fat all over your body, not just your
abs. So stop believing that a thousand crunches a day is going
to make you lose that pot belly. It won't. Now do just 30 - 40
a day and combine it with aerobic exercise and a proper diet,
and you have a winning combination. Flat, sleek, sexy abs do
not come from thousands of arduous sit ups; they come from
having low body fat to mass ratio. In summary, combine
aerobics with a healthy diet and an ab routine if you're goal
is to lose that beer gut.
5.) Choose your sugar wisely. They are available in a
variety of forms and are cloaked in many products. Check your
food labels: fructose, glucose, molasses, and corn syrup are
all sugars. Reduce your intake. Choosing foods without it will
help you reach your weight loss goals faster.
6.) Just like fuel is required to drive the biggest oil
tanker or the smallest family car, so too does your body.
Never think starving is the answer to your prayers, since
you're most likely to cause more harm than lose fat. Eating
the right kinds of varied food is key, never forget that.
7.) An occasional snack is not going to kill, but don't let
it throw you off course or lose focus of your goals. I just
believe letting yourself indulge in moderation occasionally is
good, as long as you burn it off during your exercise regime.
And, if you decide to indulge in you favorite "junk food", you
must limit it to once a week, but always seeking ways to
improve the quality and reduce the fat. For instance: grill
your burgers at home on a griddle that allows for the fat to
drip off. Bake your French fries in an oven instead of deep
fried in grease.
8.) Eating after 6pm is not as bad as what you've been led
to believe. It once again boils down to the type of food. A
reasonable dinner, with extra protein if you've had a good
weight training session, is going to help supplement your body
with nutrients to assist you to cope with the demands of the
next day. And as is likely to happen, when you do feel hungry
a small bowl of high fiber cereal and low fat milk will
actually help maintain your metabolism while you sleep. The
key is to not overeat in the evenings.
9.) Take a multivitamin. While it is far superior to
consistently get your nutrients from your food, most people
lack something in their diet, especially when they're trying
to cut calories. Vitamins and minerals play an essential part
in maintaining high energy levels.
10.) An excess of sodium too, can cause you to gain instead
of lose weight. Check the labels and try not to have in one
day too much.
11.) Do not skip any meals as this only makes your body
preserve fats for energy. A good weight loss plan is to eat
healthily and exercise regularly. Smaller portions of meals of
up to 6 times are advisable. Once again I must stress, in
moderation and part of a calorie controlled (not restricted)
diet.
In Conclusion:
Do not try to starve yourself. A restricted or otherwise low
calorie intake will in fact slow your metabolism and cause you
to lose weight more slowly. Eventually you body will find it
impossible to process potassium causing any intake of food to
have a weight gain effect. This invariable leads to diseases
such as anorexia or bulimia, which if left untreated can have
serious psychological consequences and eventually lead to
death.
When starting out with a weight lifting routine, do not
focus on a single muscle or group, this will cause certain
muscles to over develop and other to under develop This will
lead to you not only looking out of proportion, but will also
cause certain parts of you body to contort.
Do not take any dangerous drugs. They could cause you to
gain more weight and might even damage your vital organs.
Dietary supplements can be considered, but bare in mind
that the all vitamins and minerals occur naturally in the food
we eat. The key is identifying those foods and eating them in
the combination and quantities that are of most significance
to the human body.
Trying to lose weight too suddenly is dangerous and can
have undesirable effect on your health. Despite the title of
this article, getting into shape is best done slowly and
careful consideration.
If you found this article useful please refer your friends
and family to it.
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