Posted: 02/09/2007--25/11/2008 || Rate this Article: 3 || Views|| Sign In || Register ||Hello Guest
Alright, one of the biggest methods and tips for beginners to start a diet for weight loss has been forgotten and is never used anymore. If you have researched and educated yourself on exercise and nutrition, than you are really to begin a diet and exercise program. The one big question I keep getting is, where do I get started?
That is not the only problem that keeps people from getting started but how do you know which diet to use if there is a new weight loss program every month. Well today you are in luck!
Before we get into this let me make one thing clear! You are doing the right thing! It is impossible to know everything there is to know about diet and exercise. If everyone waited until they knew everything in order to get started no one would get started. What we first need to do is to construct a plan. Our plan will be simplified but will be enough to get you on the right track.
1. Set realistic goal(s).
If this is bran new and you don't know what you want or what you are doing you will be less likely to get where you want to go. Without a direction of what you want and which goals mean the most your motivation will fade and soon vanish when times get difficult. Here are some sample questions you can ask yourself. How much weight do I want to lose? What exactly do I want to look like? Do I want a smaller waist? Do I want bigger arms? What measurements am I looking for? What sort of time frame am I looking at?
When finished with this step than dont be afraid of writing your answers down for future motivation and to keep track of your progress. Maybe you are unique but as human beings, forget easily is in our nature! Also, if you want, take notes on some of your current measurement and results that relate to your questions.
Being able to compare your results and seeing how much you have accomplished will be much more effective that keeps your motivation firing. Motivation by it self, many will take photographs of themselves and put it on their fridge to remind them about what they want before they dip into the goodies. Having pictures and goals where you will see them frequently is great for motivation.
2. Construct your menu along with your needs.
Planning your meals and actually recording how much you are eating is the best strategy for determining how much food you need to lose weight. There are many ways of determining how many calories you need to lose weight but I will give you a few formulas.
One of the best and most accurate guideline that I believe (and use for my clients) to work perfectly over the years is to multiply your current bodyweight by 10 for weight loss. This is an excellent estimate on how many calories you should be taking in for the day.
For example, if you weigh 165 pounds, your calorie in take would be about 1650 calories a day. Try it as it works!
Another belief I have is to take a piece of paper and make sure your getting the right amounts of carbohydrates, proteins, and fats. I encourage you to use Tom Venutos method the 40/40/20 meaning 40% carbohydrates, 40% protein, and 20% fats. I guarantee this is one of the best diet plans for weight loss and healthier nutrition.
3. Starting an exercise program is vital.
While strength training is not a necessity for losing weight it is highly recommended for permanent lasting results. If you lack the interest to implement weights in your program then cardiovascular activity will have to do!
If I can take a second to try to encourage you to use weights, I strongly believe weight training will speed up you weight loss twice as, but it is possible to meet your goals with aerobic exercise only. When determining your goals, ask yourself these certain questions...Do I like to exercise at home, out doors or at a club? How much time am I willing to put forth into my goals? What types of exercise do I enjoy (eg. walking, stationary bike, weight training, etc.)?
Here are some quick guidelines concerning your cardio for maximum results. If you didn't know aerobic (meaning with air) exercise is the most beneficial for burning fat. Examples are swimming, jogging, brisk walking, running, stair climber etc.
I would have to say my favorite is the HITT program that is proven to burn more calories in less time.
Some of the easiest exercise to do by far are biking and walking. To make each workout as effective as possible, aerobic exercise must last at least 20-40 minutes in duration with intensity. I would like to say it doesn't have to be strenuous at all but if you are serious about losing weight than pushing others is the way to go. Your heart rate does not have to be elevated so high that you might have a heart attack but enough to break a sweat.
Also, the opposite of aerobic is anaerobic meaning using more muscle power. Therefore, if you are on the bike and your legs start to burn, that means you are doing it right but dont over do it. Gradually as your muscles become more tired it still takes the same lung power to move the pedals while using lighter resistance. Either way you win if you push yourself!
In the beginning it is good to start off 30-45 minutes of exercise three times a week with weight training implemented at each workout. As long as you stay consistent, your results will begin to appear. I would also like to add that most of the time it is not the exercise that is at fault but the person doing them or not doing them!
Again, if you want to lose weight than push yourself and think of everything you are gaining. Well, I have done my best to make these guidelines as easy as possible for you because when it comes down to it, we tend not to do the things we don't like or feel is too strenuous but it is needed one time or another.
There you go! This method should be enough to get you started well on your way to meeting your fitness goals. Once you have the foundation laid down in this manner you can use other information you acquire to build upon it. Good luck and take it all the way!
Thank you for taking the time to educate yourself on dieting and we hope you take advantage of my latest weight loss news, diets, and inspiration. Good Luck and God Bless!
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