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Seven Weightloss Tips For Beginners

By Harley Grosser

1. Set Goals

You need to have a reason to keep pushing when temptation arises or you simply don’t feel like doing it anymore. The goal/s need to be both physical and emotional. For example your physical goal may be to lose 20kg (44lbs)  but this isn’t strong enough to motivate you when you don’t feel like continuing. An emotional goal such as ‘to be able to play with the kids’ or ‘to enjoy life to its fullest’ will ensure you keep focused to achieve your ultimate weightloss goals.

2. Start Exercising

If you are a complete beginner, start with something light like 30 minute walks, 4 times/week and build from there. Don’t rush into exercising to quickly. Build up gradually to allow your body to recover and grow stronger.

3. Include Resistance Training

Resistance training is becoming increasingly popular among the general population and for good reason. It increases muscle mass which means your body burns more calories while at rest. It also improves insulin sensitivity which means less insulin is released by the body, resulting in less fat storage. Another benefit is its nutrient partitioning effects – put simply it means the foods you eat get put to use as energy for muscles rather than being stored as fat.

Benefits not limited to weightloss include reducing elevated blood pressure, preventing osteoporosis, strengthening the immune system and improving posture.

4. Take Control Of Your Diet

Nutrition can be very complex and the ‘ideal’ diet for each individual varies greatly due to differences in size, preferences, goals, age, activity levels and a host of other factors. Having said that there are a few key factors that are universal for all people who want to lose weight. The first is that you must burn more calories than you consume either through diet and/or exercise. Next you need to make sure that what you do eat covers all your nutritional requirements. This can normally be achieved by eating a variety of foods but in some cases supplements may be necessary. Finally, your diet needs to be enjoyable! Associating the words ‘diet’ and ‘enjoyable’ may seem odd but an enjoyable diet translates to a sustainable diet. And sustainability will mean you not only lose weight but keep it off.

5. Include Variety

This goes for your exercise and nutrition. Variety will prevent boredom and means you will continue on your quest to lose weight.

Adding variety to your exercise program is easy. You can change the exercises, rep ranges or even the type of exercising. Instead of running you could swim. You could replace cycling with a boxing class. Or start a sporting team with friends.

Including variety in your nutrition is a little more difficult. When replacing one food with another you need to make sure it still fits into your calorie and macronutrient goals. You also need to control the portion size. However, doing so will make sure your ‘diet’ doesn’t feel like a diet at all.

6. Continue to Learn

If you are reading this article then you are already putting this important step into action. It is can be very handy to continue learning about different ways to exercise and eat in order to lose weight. You don’t have to hit the books but simply talking to others in the gym who have achieved what you want to achieve may help.

(Note: I emphasise may help. There is a great deal of myths and mumbo jumbo out there so be careful when taking advice from someone who got their information from ‘a friend of a friend.’)

7. Consistency Is Key

Put the first 6 steps into action and then be consistent. The only way to continue to lose weight is to consistently do what needs to be done. For some of you there may be a fairly large amount of weight that you need to lose before you reach your goal. To do so you will need to be consistent. Don’t fall into the trap of TV and magazine commercials offering instant success with the latest ‘AB-pro’ or ‘jiggle machine.’ These types of advertisements are simply trying to take advantage of your deep desire to lose weight. Instead, find out what needs to be done and do it consistently. If you do I guarantee you will lose the weight.

For more info visit www.slimdownshapeup.com

The simple truth about getting health and fitness results is this:
Nutrition, training and lifestyle are a combination of science and art. To achieve outstanding results you firstly must understand the science behind the physiological realities of the human body and how it works. Armed with this knowledge, you must then translate and apply it to craft a way of eating, training and living that provides your unique physiology with exactly what it needs to achieve the results you ask of it.
Or more succinctly:
Learn once and for all how the human body really works, decide what you want to do with your body and then give it precisely what it needs to do what you have asked. (Check out this great article about weightloss and bodybuilding nutrition: http://www.ultimatebodysuccess.com/e-course1.html)
People are always looking for shortcuts to be leaner and more toned and muscular. They just want someone to come up with some way or think of some magical system or “diet” or better yet a “supplement” that will give them the body that they want. They read diet book after diet book, rubbish article after rubbish article in magazines and try every new supplement under the sun ‘guaranteed’ to miraculously strip body fat as ‘proven’ by ridiculous before and after photos that they simply want to believe are real against all better judgement.
Getting a lean muscular body for life is not achieved by letting some schmuck sell you a book or pill that promises your salvation. You must not let anybody else do the thinking for you and make crucial decisions on what is best for your own body. If you want real results, it is time for you to take back control of your body once and for all. (Check out this great article that destroys the myth about training to ‘tone up’: http://www.ultimatebodysuccess.com/e-course5.html)
The single greatest shortcut you can ever take for your health and fitness is to actually take the time to learn how the human body actually works. This is not as hard a process as it seems and is profoundly important.
Billions of dollars are spent on health and fitness products and services with only a miniscule minority knowing how their bodies actually function. How can anyone make an educated and sane decision about what to eat and how to exercise without knowing how the body really works? This is why people spend billions on junk diet books and scams and hours of wasting their lives in gyms. How the hell could you possibly know what is good for you or what will work to get you the body you want if you have no idea how the human body actually works? It’s like demanding an answer before even having contemplated let alone asking a question.
It is for this precise reason that at least 90% of people are doomed to fail miserably before they even set foot in a gym. Most people don’t know how their body really works and as a direct result their training, nutrition and lifestyle is an exhausting, ineffective, costly and frustrating shambles that doesn’t even get them into the same universe as looking like a Men’s Health cover model. (This is a very important article about how to approach training before you even get started: http://www.ultimatebodysuccess.com/e-course2.html)
Without working understanding of how your body functions you are simply stumbling around in the dark because it is simply impossible to tell what information is correct or whether what you are doing will deliver you the result you want. You are also easy prey for the criminal behaviour of the hordes fitness industry frauds that are just itching to rob you of your money.
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It seems there is a mystery which surrounds all people on a diet: how to find the “weightloss fat burner secrets” that will end their misery, obesity, or simple desire to be thinner, ultimately without too much extra work or additional suffering.

For many women

When it comes to losing weight most people can tell you the basics of the ways to burn fat. Everyone knows that eating healthy is a must. It is also not uncommon knowledge that you have to get in some sort of exercise. Weight and resistance training is also a common theme. But there is one piece of the weightloss puzzle that keeps getting overlooked. Especially in today’s age of nonstop schedules and constantly beeping communication devices. The most overlooked area of losing weight is quite simply rest. A lot of people just do not really understand the importance of getting the proper amount of sleep. In addition stress and getting rest throughout the day can play a hand in weightloss as well.
Not getting enough sleep can play havoc on your body. Studies have shown that a lack of sleep can contribute highly to overeating. One of the main reasons is that a lot of the bodies hormones are regulated by our sleep cycle.
Hormones are the chemicals that tell our brains how much we need to eat and when we are full. When our sleep cycle gets out of whack or we are not getting enough rest, these hormones get of course which can tend to cause us to overeat. Add in the fact that when we do not get enough sleep we can tend to be more cranky which can cause us to get frustrated and choose worse things to eat and we have a bad combination for weight loss.
Another issue that can come from not getting enough sleep is the fact that our bodies need rest to repair any hard work we have done in the gym. Weight training and other forms of exercise work by tearing our body down. Tearing the body down is only half of the equation in fitness. Once it is torn down by the workout we need sleep to repair that work and bring our body back to a more fit level before the work was done. If we only do the tearing down part (the workout) we are not doing what needs to be done to get in shape. The body can only take so much tearing down before we have to stop.
Another side to the rest issue is the amount of relaxation you afford yourself throughout the day. Stress is a roadblock to weight loss due to the hormones it can produce. You should try to balance that by taking time out to just unwind and relax. Turning off the cell phone and checking email is a great way to dial the stress back a notch. It will still be there when you return. Also, make sure you are getting at least 7 hours of sleep a night. Some people need more and some people need less so you will have to pay attention to your personal needs. But one thing is for sure, the more rest you get to balance the work you do the more success you will see in any workout or fitness program.