Showing posts with label Beginners. Show all posts
Showing posts with label Beginners. Show all posts

.: How to Lose Belly Fat - For Beginners

How do I lose Belly Fat?
My goal is to make this life changing process as easy to understand as possible. So please forgive me if I "over-explain" a few things as we get started. I take the approach that not everybody understands how to lose weight and how to eat healthy. So let's get started!
  • What is belly fat?
Belly fat is that stubborn layer of fat that is located around your mid-section. This fat shows-up in two forms; visceral and subcutaneous. Subcutaneous fat is the layer closest to the skin. It is generally loose and fluid, it is also very unsightly. Visceral fat is the more dangerous of the two and surrounds its self around our internal organs. This is especially important to not because this type of fat is what leads to several life-threatening diseases. Type II Diabetes is the most prevalent of the diseases, but there are others including; high blood pressure, increased risk for stroke and depression. The list of the diseases goes on, but you get the point.
  • How do people get Belly Fat?
This sounds like a silly question, but have you ever just said to yourself "how did I let myself get this way?" One morning you wake-up and there it is, the dreaded spare tire. You are short of breath and you certainly don't like shopping anymore because you are avoiding the fact that you've gone up a few dress sizes.
People get belly fat for a variety of reasons, some genetic and some for health reasons. Others have bad habits and some are just plain lazy or full of excuses. With that said, if a person takes in more calories then they burn-up, the body will store the extra calories for emergencies. This cycle, when repeated leads to a fat belly. In order to prevent this from occurring, we need to create a calorie deficit in our body.
  • What is a Calorie?
A calorie is a unit if energy and come out of many different forms of food. Calories can come from fat, carbohydrates, fiber, sugars and proteins(this list is not exhaustive, just wanted to give you an idea). When we consume calories and don't expel them through daily physical activity they turn into fat.
  • What is a calorie deficit and why is it important?
A calorie deficit is when your body is burning more calories than you are consuming. Adversely, a calorie surplus is when you are consuming more calories then you are burning. This is when your body stores the calories as fat. For example, if you consume 3000 calories in a day and you burn 2500 calories, your body will store the excess calories as fat. On the contrary, if you burn 2500 calories and consume 2000 calories then your body makes-up the difference by burning fat. As you can see, the last example is what you want your body to do.
  • How do I achieve a Calorie Deficit?
This can be accomplished in a few different manners many of which are unhealthy. Some people try starvation as a means to lose weight. We highly advise against this option. People who intentionally starve themselves may lose weight, but the adverse effects are life-threatening. You lose muscle mass, brain performance declines and it causes serious damage to your heart. No Starvation Diets!
Ready for this? I'm about to blow your mind! Try thinking of weight loss as a simple math formula.
Control the input (the amount of calories/food that you consume) and increase your physical activity (the amount of calories you burn). Sounds simple enough, right?
Your Call To Action
You now know what belly fat is and what you need to do in order to lose the spare tire. It's time to make a decision. Do you want to take your shirt off at the beach? Do you want to regain your confidence? Do you want to reduce your risk for cancer and diabetes? I hope that you answered yes to these questions! If so then you are ready to take certain steps.
Make the commitment
Monitor what you eat and drink (keep a journal)
Get active (walk, jog, swim or vacuum the house)
I'm not trying to reduce the challenge of losing weight. However, when you get down to it, these are the steps necessary to lose weight.
Don't over-think this process and don't expect to have a Hollywood body tomorrow.
It's better to try and fail, than fail to try!
Please visit http://www.fastbellyfatdiets.com To claim your free weight loss and nutrition e-book!

The only way to burn fat and lose weight is to eat healthy and exercise. So which exercise program should you start off with if you are a complete beginner. You need to find a program that is made specifically for beginners. Trying one that isn't can hurt your body and discourage you from attempting any further weight loss programs. Here is a plan that is designed specifically for beginners that gives amazing long lasting results. This is a ninety five day exercise program that has seven parts to it. You burn more calories and lose more weight as you enter each part.
- During the first part, you can do any activity that you want. You can clean your house, jog, or walk. Anything that gets you moving. You have to do some type of physical activity for 15 to 45 minutes at a time, but only until you reach a total of 90 minutes of exercise during the first five days of starting the program. You can then move on to the second part of the program.
- In the second part of this program, you have to intensify your physical activities. This part lasts for fifteen days. For example you have to walk faster, jog faster, or clean your house faster. You have to exercise for thirty to sixty minutes a day until you reach a total of five hundred minutes of exercise at the end of fifteen days. You can then move on to the third part of the program.
- During the third part you need to intensify your activities even more. You should run instead of jog or pick other activities such as swimming. You need to pick things you like doing. This part lasts for fifteen days. You do the hard workouts for thirty to forty five minutes a day and the easy workout for forty five to sixty minutes a day until you reach a total of five hundred and twenty five minutes of exercise at the end of the fifteen days. Now you are ready for the fourth part.
- In part four you have to do two exercises back to back. You need to do a hard exercise for thirty to forty five minutes and then the easy one for forty five to sixty minutes a day. You do this until you reach a total of six hundred and seventy five minutes of exercise at the end of fifteen days. For example, Walk really fast for thirty five minutes and then walk slow for twenty minutes. You can take a fifteen minute break in between if you need to. You are now ready for part five of the program.
- In part five you do two different workouts, but at different times during the day. You need to put at least three hours between the two workouts. Do one hard activity for thirty to forty five minutes. Then later you do an easier activity for thirty to sixty minutes. You will workout for sixty to one hundred and five minutes a day. You do this each day until you reach a total six hundred minutes of exercise at the end of fifteen days. You can now go on to part six of the program.
- In part six you can only do medium to hard activities. No easy ones. You workout for forty five to sixty minutes a day each day. You have to reach seven hundred minutes of exercise at the end of fifteen days. You are now ready for part seven of the program. This will be the last part of the program.
- In part seven you have to do two medium and hard workouts a day at different times. You do a medium or hard activity for thirty to forty five minutes. Then wait at least three hours to do the next workout. You then do a second workout for thirty to forty five minutes until you reach a total of nine hundred minutes worth of exercise at the end of fifteen days.
Always Check with your doctor before starting any exercise program. As with all exercise programs you have to eat a healthy diet to burn fat and maintain your weight loss.
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.: Weight Loss For Beginners


The first step for weight loss success is to get a clear definition of what weight loss means to you. Does this mean losing 8 kilos in 12 weeks? Does this mean looking toned when you look in the mirror? Get specific about what you actually want to achieve. It's important to have an endpoint in mind before you begin so you know exactly what you will gain and so you will be motivated to take action. Create an exciting outcome and picture yourself full of energy and vitality after having shed the excess weight.
The next most important step on the path to weight loss is just to take action! We can procrastinate starting a new weight loss plan or get so confused with the conflicting advice out there, that we don't know where to begin. Just begin! Do anything to move your body. It is important to have a specific plan of action to achieve your goals. Make weekly goals such as feeling more energetic or feeling healthier and happier rather than "I must shed 2 kilos this week." Take the focus of the actual weight loss and the process will run smoother.
Try making one small change a week. Increase the amount you exercise gradually to avoid overwhelming yourself and possibly quitting. Begin week one walking for 10 minutes and week two walk for 15 minutes, and so on.
Walking is a great cardio workout for beginners. It's free and easy to do! Aim for 40-45 minutes of cardio/walking, at least 4-5 times per week. Walk briskly and try to map out an up hill route for optimal weight loss.
Exercise is crucial for weight loss. It isn't necessary to join a gym though. Try and increase the activity you do each day. Wearing a Pedometer can be an excellent motivational tool (Available at most sporting and fitness shops). Aim for 10,000 steps a day. Increase the number of steps daily as a personal goal. Chart your progress on a calendar. Try and incorporate more activity into your day. Walk to the local dairy instead of driving. Do lunges as you vacuum! Make any activity fun and it will add up and make weight loss easier.
Dumbbells are all that is needed to achieve optimal weight-loss. They are versatile and easy to use. There are hundreds of exercises that can be performed for all areas. Weight training is the difference between mediocre weight loss and having the fit toned body you desire. Weight training should not be optional in terms of weight loss. Weight training increases you lean body mass, which indirectly contributes to overall weight loss as it increases your metabolism for longer. You will therefore lose more weight even when you're not working out! Cardio exercise alone cannot achieve this.
Most importantly is to find activities you enjoy! Try new activities that you hadn't considered before like rocklimbing! You might surprise yourself.
Aim to incorporate a new fruit into you diet each week. Aim to eat at least two servings of fruit a day by taking the fruit out the night before and packing it for the day as a snack. Do the same with vegetables and plan all meals. Try to avoid setting negative goals such as "I won't eat junk food," instead say "I will keep healthy snacks and meals on hand only."
Don't get caught up in details. Rely on commonsense to guide your actions. Most people can assess whether a food is good for them or not.
Make all these changes gradually. Don't expect to change your diet and physical activity level overnight. It may be helpful to record over a week period the foods you eat and the activity you do. Look over the week and monitor any areas that need improving. Always try and enlist support when starting out, such as a personal trainer or friend. As a beginner it is very motivating to be accountable to someone.
So the key factors to weight loss include cardio exercise, lifting weights, and eating sensibly. Include a quality protein with each meal, keeping fat intake low, avoiding nutritionally devoid foods, and eating more complex carbohydrates, vegetables and fruits. Consistency is the key to all these factors.
Aim to create a healthy lifestyle rather than a "quick fix". A short term "diet" is actually harder to follow than a lifestyle that is healthy and manageable. Real success comes after a plan becomes a routine. That's why diets do not work! Aim to live healthy for life, not just so you will look good at your upcoming school reunion! Focus on the long term benefits. Start today!
Nalisha Patel of HealthMastery (in-house Personal Training)
FREE report: "49 tips to lose 4 kilos in 4 weeks"

.: Weight Loss Through Weight Lifting - A Beginner's Guide


If you feel that your physical condition is not exactly as you would wish it was because you have extra fat, you should consider losing it through weight lifting. Many people associate weight building with body builders, but this should not be taken as a way to get very muscular and strong. Controlled weight lifting is one of the most effective ways to lose weight and keep it down. It is suitable for people over the age of 12, both male and female.
Step 1: get clearance from a doctor
Before getting into the weightlifting program, it is vital to get a medical clearance from a doctor to be sure that you have no unknown or underlying issues with your health that may pose a risk while training. Even if you feel or look perfectly fine, it is always advisable to get this clearance to be sure that you will be in a position to exercise regularly and can take pressure that may be applied on you by your trainer.

Step 2: Start with three to four dumbbell weightlifting sessions
If you have easy access to weightlifting machines at the gym, you can easily do dumbbell lifting casually at first. This can be three to four sessions to start with but you can increase with time. At home, you can perform dumbbell sessions while watching TV or listening to music to help you take your mind off the strain.

Step 3: Move more even when not exercising
At times when you are not training, it is beneficial to physically move more because it also contributes to your weight loss. For instance, at your place of work or college, if you have to get to a higher floor in a storey building, you should take the stairs instead of the lift. When you have extra time at home in the evening, walk the dog or jog to burn more calories.

Step 4: Walk more often
You should mix walking with jogging whenever you can. You can start small; walking for ten minutes a day for the first week and increase this to about one hour in your third or fourth week. You can do this either outside in the park, around the neighborhood or using a treadmill.

Step 5: Perform Circuit training sessions
A good circuit program combines dumbbell weightlifting with rapid movements between exercises. At the beginning, you can perform one circuit program each week, then two, three up to six sessions a week when your body is fully adapted to the training.

Besides these training programs, it is vital that you eat healthy food to avoid gaining the same calories you burn in your training exercises. The basis of healthy eating should be:
i) Your meals should have moderately low fat but with high fiber contents. Animal fats should be kept at the minimum.
ii) Do away with refined food like cakes, sugar drinks sweets, biscuits and white bread
iii) Maintain a low-carb diet but do not go too low either. You need energy for daily practice but ensure that the food you take contains good fat.
iv) Instead of yogurt, soy, cheese or full-fat milk, choose low fat dairy products in your diet.
v) Eat lots of fruits, beans, seeds, nuts, grain bread and cereals.
vi) Always go for lean, low fat meat or vegetarian meals. Keep the consumption of fast foods to the minimum.
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.: Exercise for Beginners - 5 Tips for Weight Loss Inspiration


Starting out on a weight loss journey is never an easy task for anyone. Whether you are just trying to shed the few extra pounds you gained from childbirth or you are trying to lose a significant amount of weight, the dilemma is often the same for both categories of dieters.
Some people find it relatively easy to shed weight while for others, it is an uphill task. Succeeding in the battle to lose weight takes lots of discipline. While there are no hard and fast rules for losing weight, there are some basic principles that ring true for most weight loss methods.
So, if you find yourself in either of the two scenarios depicted above, then this article is for you. To really jump start your weight loss journey, here are five tips to follow:
(a) Don't depend on diet alone for weight loss plan. Many dieters believe that merely dieting will give them the desired results but from both personal experience and from the perspective of medical science, a combination of diet and exercise has been proven to be more effective than just dieting alone. Incorporating a workout plan into your weight loss plan, no matter how modest, will kick-start the process and will give better results.
(b) Set realistic weight loss goals. It is important to state how much weight you want to lose and then set a plan of action on how to achieve it. However, your goals should be realistic ones that are achievable. For instance, don't set out to lose 20 pounds in a week. It's unrealistic and any weight loss methods that promise this must be avoided because it is unsafe and could potentially cause health problems.
(c) Don't be discouraged if you don't see desired results. Nothing good ever comes easy and if you don't see the kind of results you want in the first few weeks, don't give up. Keep to your workout routine and sooner or later, you will see the results when you step on your bathroom scales.
(d) Set a time frame to work out or you may never get around to it. Pick out a given time and day(s) of the week to workout. If you fail to do so, you just might never get started but with a workout schedule built into your to-do list, you are more likely to get it started. Since you're just starting out, it's kind of similar to teaching yourself to pick up a new habit which, in this case, is exercise.
(e) Be consistent with your workout. Consistency is the name of the game. Keep at it until you see tangible results. The pounds you will lose in the first weeks might take time to reflect on your bathroom scales but don't despair. Stick to your regimen of exercise and it will only be a matter of time before the results are visible enough for everyone to see.
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.: Your 4-Step Beginners Guide to Fitness and Weight Loss


Step 1 - Food. Counting calories, carbs and grams of fat can be very intimidating. I don't and won't do it. It is easier and quite effective to just try to increase your nutrition, and cut out the foods that do not actually feed you. This will automatically reduce the calorie content. Look for high protein foods such as, meats, fish and eggs (if vegetarian there are alternatives). Add lots of green veggies. Raw is best as the nutrients are still intact, not heat damaged or diluted by boiling; lightly steamed or quick stir fry is okay. Avoid white food (except cauliflower) as they are high starch, and high on the glycemic index (I will over simplify to say high on the glycemic index means it converts to fat easily). Avoid anything made from flour. This means cakes, cookies, pasta and bread. Don't worry, you won't starve. To keep from being hungry either increase the portion size of the proteins, or veggies or add beans. Beans are starchy so they are filling. They have high fiber, and although they have calories they are processed slowly so you don't get hungry for quite a while. This means you end up eating less. If after you fill up on these foods you want one of the foods you are avoiding go ahead. Have ONE. One cookie, or one slice of cake. Not one each. If you feel deprived of these things you will not keep up with the healthy eating. Or instead of giving yourself permission to have one treat a day, some people prefer being very, very strict with themselves 6 days a week and on the 7th having a "Cheat day". I cannot stop with just one, so I like the cheat day myself. I even write down the foods I really want, it is a reminder that I do not have to give them up forever, I can still have cheese cake. Other people say no cheating, never. If you can do it, I salute you. I have tried and eventually I just gave up. I want a plan that actually works, not one where I can play the martyr with my friends and family or where I try to impress people with my will power. I don't actually have any will power.
Step 2 - Water. You need water for your body to be able to flush out the fat, and the toxins stored in the fat (that could be a whole other article). Everything your body does, it does better with adequate water. Chances are, you are not drinking enough water (soda, coffee and juices don't count). Start getting more water by substituting water or tea for your soft drinks and coffee. Do this slowly, give yourself time to adapt. If you normally drink 4 soft drinks a day, then on day one make it 3 soft drinks and 1 water or green tea. When you are used to the change, substitute water for a second soda, then a few days later substitute for the third. You want to have no more than 1 a day. I wouldn't recommend cutting the "bad" drinks (except diet drinks) out completely as that will make you resistant to keeping up with the plan. Only have one when you really want one and then take a little time - sit down and enjoy it. It will be more satisfying if you make drinking it an "event". Being satisfied will keep you from wanting another one immediately.
After you gradually reduce the sugary or caffeine laden drinks, you will want to start adding more water. Again do it gradually. Your body is not used to getting all the water it needs. It is used to storing and hoarding water. It will still store water for a while as that is what it has always done and it takes time to change. This means you may have a little water retention, be a little bloated. This is temporary. As your body comes to rely on you giving it water, it will start to store less. When it stops storing and starts releasing old water, you will have to go to the bathroom more frequently. This is also temporary. Your body (bladder) will get used to working again and you will have less frequent urges. Your body needs 8 to 10 glasses of water a day, but you have to allow your system time to get back into gear. Do not overwhelm your body or yourself by making this change too fast.
Diet drinks may not have the calories, but there are other problems. They are not good for you. Do not start drinking them. If you are drinking them, try substituting them out of your diet at a slightly faster pace. You may even consider using the regular soda instead of the diet while they are being phased out. There are numerous articles and books on the dangers of these drinks. I won't repeat them here (though I may at some point do an article just on diet drinks). Just think of them as poison and treat them as a disease you need to be rid of. I will just say one thing. Your body knows how to process sugar, but it has trouble dealing with unnatural foods like diet soda. There is an insulin response because it is sweet, but there is no sugar for the insulin to work on. What happens? My theory is the insulin that has been released because of the diet drink has to do something, so it works on whatever sugar is there in your blood stream, turning it into fat, and as your blood sugar lowers, you get hungry. So even though there are 0 calories in that drink, the extra snack you are eating because the diet drink made you hungry, does contain calories. Diet soda is one diet food you could do without.
Step 3 - Supplements. Do you need supplements? Supplements can help, but you don't have to have supplements for success. If you are currently taking supplements keep on taking them. If you are not taking any, but you are interested in boosting your nutrition with supplements go ahead, but again I would caution you to go slowly. Add one supplement at a time. Give yourself time to adapt to it and time to be certain there is no adverse reaction. People can be sensitive to supplements just as some people are allergic or sensitive to some foods. If you add a dozen supplements to your diet all at once, and you react to one, you will not know which one is the problem. Also your body has to learn how to process the supplement. Even if you are giving yourself something you really need, your body has learned to cope without it, now it has to do things differently. Even though it is a change for the better, it is something that your body must learn and adapt to. Do not overwhelm your system by too much at a time.
I would start with a good multi-vitamin. You could read the labels and find the one with the most vitamins and minerals, or ask a friend, or ask your doctor, or ask your chiropractor. After a few days, you can add another supplement. The second one I would add would be something to provide Omega 3. You have some choices here. Fish oil, hempseed oil, Chia seeds all are good. With fish oil, you want to be sure the manufacturer has tested it for pollutants. I believe fish oil, good fish oil, to be the best option, yet I do not use fish oil myself. I cannot swallow the capsules, so I eat Chia seeds. If you get Omega 3's from fish oil, I would add vitamin E. It helps to protect you if the fish oil is even a little bit "off", which can happen. The third addition would be a good pro-biotic. If you have ever had an anti-biotic you probably need to increase the good bacteria that your body uses for digestion. The fourth one would be Vitamin D. The use of sun screens, has resulted in nearly all of us being low on vitamin D. Next I would add magnesium as my reading indicate it is a mineral we all seem to be deficient in.
I take several other supplements, but we don't all need the same things. This is a good start and for many people it is all you need. If you wanted to investigate whether anything else was needed I would recommend seeing a qualified naturopath, or getting a good book on supplements from the library.
Step 4 - Exercise. Exercise can be tricky. It is possible to lose weight without exercising; harder, but possible. If you are losing the weight to look better, or to feel better, then do it with exercise. Otherwise the weight you lose may be muscle as well as fat. You may be thinner, but soft flabby muscles are not attractive. Working out also jump starts your fat loss.
With exercise, you have to start where you are; wherever that is and build yourself up. Too many people start at a level that is several steps above where they are. At best they will get discouraged and quit, at worst they get injured. Take your time. A slow success is much better than a quick failure. If you are quite out of shape here are some very easy exercises you can start with.
• Gentle stretching. My mother is 92 and in very good physical shape. She starts her day by stretching (while still in bed). She recommends moving like a cat. Move everything that can move. Stretch your arms up, stretch your legs out. Lift your leg (you can use your hands to help) stretch your thigh. Bring your knees to your chest to stretch your lower back. Give yourself a hug to stretch your upper back. Just slowly and gently move yourself. Don't do anything that hurts. Don't do anything fast (too easy to go too far and hurt yourself). At her recommendation I started doing this. Before, when I first got up I would ache, just a little, walking downstairs was just a little difficult. This has made a big difference. Now I roll out of bed ready for the day.
• Walking. Don't worry about how far you go or how fast - it is not a competition. How much time do you have? Make the walk fit into your schedule, don't rearrange your whole life for the walk because you will become resistant to doing it. When you start your walk, pay attention to your energy levels. When you start to get tired turn around and come back (you have to have energy for the return). It doesn't matter whether you go half a block or a couple of miles. Just go. Do what you can. As you get stronger you will go farther. If your time is limited you don't have to take more time, you can build yourself up by doing your route faster. It is also effective to walk at a brisk pace for most of the walk, but add a sprint (full out run for 10, 15 or 30 seconds). Yes, I said seconds. You will be amazed at how much good you can do in just a little bit of time.
• Weights. You do need to weight train too. Hold on, weight-train is not a four letter word. It does not need to be super hard, difficult or complicated. You can start slow and easy. You don't even need equipment in the beginning. You can use your own body weight to start. Stand by a wall palms touching the wall about level with your shoulders, lean into the wall and then push away. As you get stronger move from the wall to a counter, then to a braced table (braced, you don't want the table moving and you ending up on the floor), then a braced chair, then a push-up from your knees. There are a lot of ab work outs. To start, just engage your abs while doing other things. Tighten them, hold the muscles but do not hold your breath. Another, while lying down on your back, try to pull your navel toward the floor. If you do these for a couple of weeks you will be strong enough to try a "plank". A "plank" is where you are on the floor, face down supported on your elbows and toes. Keep your back straight. It is your abs that keeps you from slumping. Try to work up to holding this position for 30 seconds. Work up to 30 seconds, if at first you can only do 5 or 10 that's okay, start where you are. You will get stronger. If you are a woman, the body parts most in need of help are the triceps. You know them. That is the part of your arm, that when you wave good-bye continue waving after your hand has stopped. Some people have you start training triceps with "dips" or with weights. They are tricky to work. Problem with "dips" is you may not be stronger enough to start there. You could try a reverse push away. Stand with your back resting on a wall, feet 4 to 5 inches from the wall, palms on the wall about hip height. Push yourself away from the wall just a couple of inches (you don't want to push yourself over, just a little movement is necessary). Pay attention to your muscles. If it is not the triceps that is doing the work of moving you from the wall you may have to adjust your hands up or down, out or in. Do these exercises and you will be able to feel yourself getting stronger.
• When you can do these easily you will be ready to start a more traditional work out with free weights (dumbbells) or resistance bands. I would do the bands first. You can easily adjust the tension to increase or decrease the level of difficulty. If purchased as a set, usually instructions and exercises are included in the package. Neither the bands or dumbbells are extremely expensive. Dumbbells can be purchase one set at a time, starting with just 2 pairs (light and medium weights). You can add bigger weights as you get stronger so you are spreading the cost out over time. If you are still concerned about the expense of buying equipment, it is possible to use items in the house as a substitute for weights. A milk jug washed out and refilled with water (how much water depends on how strong you are, increase the amount as you increase your strength). Soup cans also work as weights.
• There are many books and videos that describe the best method for using bands and free weights safely. While books and tapes are good references, and I know many people feel that gyms can be expensive, even so, if you can afford to go to a gym and see a professional trainer, even for just a couple of sessions; go. You need someone to show you how to do things right so you do not injure yourself. A book cannot see your form and could never correct it.
The information in this article is enough that, if you actually did it, regularly, every day, it would result in weight lose and it would build strength. You would get fit. If only it were really this easy. The real secret to fitness and weight loss is mind-set and motivation. The why? why you are fat, why you want to lose weight, why you have failed in the past? is much more important than What to do? or How to do it? But that is a slightly different topic, for a different article.
The author has a blog devoted to healthy aging, particularly for "baby-boomer's". She researches and reports on simple, easy, exercises, nutrition, and weight loss strategies. Visit the blog, leave a comment. Even offer an opposing opinion if you like. The site was set up to encourage thought and discussion on a topic we all have to deal with one way or another. Making the next 50 years as good or better than what has gone before.

.: How to Lose Weight Fast - The Beginner's Guide to Weight Loss


If you are new to weight loss and this is your first time trying to fight the pounds then it could never be more simple. The most effective weight loss techniques are plain and simply common sense. If you cut down calories and do some exercise then you will lose weight.
The only problem with this is people don't want to exercise and want to eat what ever they want. That is why billions of dollars is spent online trying to find the solution that requires no effort. To be honest with you, just dont waste your money on hyped up products when you can lose weight for free.
The following steps will explain how you can lose weight fast and remain slim:
1 - Cut down your calorie intake by 500 each day. If you feel comfortable eating less than that but feel fine then you will have faster results. Don't starve yourself as that is not healthy.
2 - Eat more frequently and have smaller portions. You must chew your food a lot more to ensure your body can easily digest the food. Your body can then easily get rid of any waste.
3 - Have a piece of fruit between each meal. This will keep you topped up and will ensure you don't feel hungry and start to snack convenience foods such as crisps.
4 - Cut out all biscuits, crisps and chocolate unless you can find a healthier alternative but eat in moderation. There are low fat products that you can eat but only have around 3 per week to minimise calorie intake.
5 - Drink plenty of water throughout the day. Leave coffee and tea alone, especially sugar. Try energy drinks such as lucozade but only a maximum of two bottles per day. Drink water for rest of day.
6 - Do 30 minutes exercise each and everyday. No need to do a good work out and get a sweat on. You will feel much better when you feel the exercise working and see the results after a few weeks. You can make this fun by using a Wii fit or a fitness DVD.
Now you know how to lose weight fast and without it costing you a penny. If anything you will save money by not buying crisps, biscuits and chocolate. You can achieve what ever you want in life, as long as your willing to fight for it. Dedicate your life to healthy living. You will feel much more alive and confident.
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.: Weight Loss Motivation Tips For Beginners


Are you looking for some weight loss motivation tips that you can use to lose weight? If so then you have come to the right place. The bottom line is that losing weight is something that can be easily done if you stick with it. You can start off with small goals at first and then improve upon those goals until you reach the results that you desire. 
Losing weight doesn't have to be hard to do, but sadly so many people struggle with it on a daily basis. These are the same people who are looking for weight loss motivation tips to help them get up and feel fired up about losing weight. If you're one of these people, then I'm glad you're taking the initiative to do something about your weight instead of just sitting by and doing nothing about it.
One of the first of my weight loss motivation tips that I can offer you is to wake up early each day to workout. Waking up early ensures that you will put working out ahead of anything else that you do for the day. Another thing that you should do is start eating right. A poor diet is the reason your in this predicament in the first place, so keep that in mind.
Try searching for weight loss diet plans on the internet. You may want to subscribe to a few weight loss and muscle building magazines for inspiration on how to do something about your weight. You will see success stories in these magazines and hopefully their figures will motivate you to the point where you want to look like that also.
I used to be subscribed to Muscle & Fitness Magazine. It's a bodybuilding magazine that gives tips on how to get ripped out. Unfortunately those bodybuilding tips didn't work out too well for me because I'm still as skinny as a peacock. But I used these magazines as a great source of inspiration. I would see the great figures in these magazines and wish that I could look the same way too. It worked on me for a short while, but life hit and I had to stop with my workout plans.
This doesn't have to be your situation however, and I think that magazines are a great source of weight loss motivation. Another great source of weight loss motivation is to go down to your local gym. We have a Gold's Gym in my city and tons of people come in everyday to workout. I'm motivated in 2 ways by the use of the gym. The first way is via the use of the easy workout equipment.
Whenever I workout at home, I have to use 2 dumbbells. This gets tiring real quick. I'm someone who's big on using machines to work out, because I enjoy the ease of use. So whenever I'm in the gym, I be sure to get on the machines and get a great workout while on them.
The 2nd way that I'm motivated is when I see the great looking people in the gym. Their physique motivates me to do well also and I strive to attain bodies that look similar to theirs. This is all the weight loss motivation that I need to attain a great looking body.
There are lots more weight loss motivation tips out there and you just have to start looking out there for them. And you should use the tips in this article as a stepping stone for finding more.
Good luck when it comes to losing weight.
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.: Yoga Exercises For Weight Loss Beginners


When you think about weight loss, and dieting and exercising makes you remember those unsatisfactory times, you should start thinking of other alternatives, such as yoga. Yoga exercises for weight loss is a form of meditation that helps you lose weight and help metabolism, toning up the muscles, etc.
You have to remember that even though yoga poses help with weight loss, all of them aren't meant for it. There are some that are there for the peace of the mind. But you have to remember one thing: Dedication is very important. Well try to maintain good eating habits as well.
Below are a few yoga exercises for weight loss for you:
1. Wind Releasing Pose
For this pose, you have to lie down on your back and hug your knees to your chest, making sure that both of them are not spread apart. From there, use your fists and take them in front of knees and trying raising your head from the ground or floor. All you have to do is keep breathing throughout and notice the slight ache in your abs.
2. Cobra Pose
Lie down on a mat with your face to the ground and your feet aligned on the ground. Then using your hands right below the shoulder, push down so that your head and torso lift up.
Then move your head to face straight ahead and spread your fingers, the shoulder blades going lower and behind. Then push your shoulders backwards, making sure you stretch it all throughout the spine. While doing so, breathe deeply, and then when you are in the normal position, breathe out.
3. Side Stretch Pose
If you need a pose that is going to accelerate your heart beat and work on the waist, this is it. All you have to do is stand erect with the feet spread a little more than the shoulders.
Start turning your torso towards your right side along with your legs. Make your torso parallel to the ground by bending it. Repeat the same process with the other side, and remember to keep breathing.
4. Bow Pose
In this pose, you have to lay down on your stomach, bending your knees behind so that you can try to reach out for it. Push your feet higher along with keeping your tummy sucked in.
While doing so, you can try raising your upper torso with the shoulder blades outwards. Keep your breath held and then relaxed while doing all these. This pose is for toning the area around the abdomen.
5. Warrior Pose
You have to stand upright and move both the feet, around four feet outwards, and the torso to the torso to your left. Make sure that one knee is bent, the left one, and the other is perpendicular to the ground. Then, reach upwards with your hands and turn your head to look at them. This is good for your thighs, abdomen and the hands.
The yoga exercises for weight loss that help the most in yoga are quite intense, so feeling a little burn may be due to burning of fat around the areas you're concentrating on.
If you want to watch a video on Yoga Exercises For Weight Loss: Click Here

.: Beginners Exercise Program For Weight Loss


Losing weight can be a daunting task. Where do you start? Basically you must burn more calories in a day than you consume. Therefore a good diet is important, combined with the right exercise program. I will guide you through things to consider when starting a beginners exercise program for weight loss, and explain the different types of exercises you need. The first thing you need to do if you have not exercised for a long time, are coming back from a medical condition or if you are over weight, is to see your medical practitioner and get a check up. That way you can begin an exercise program with confidence.
The second thing you need to do is sit down and determine what your goals are. Do you want to shed a certain amount of weight by a certain date, do you want to fit into a favorite pair of jeans, or do you just want to look and feel great? Write down your goals as these will be a motivating force as you begin your exercise program. Try to make them quantifiable, so that you can measure your results and determine if you have met your goal. Goals will keep you focused. When you are feeling tired and don't want to train, just look at what you have written down as your goals and you should get inspiration to keep going. Some people tell their families or friends what their goals are so they feel obliged to keep to their word. Some begin an exercise program for weight loss with others, so it is harder to make excuses not to train.
What sort of exercises are best to lose weight for a beginner?
When starting a weight loss exercise program for beginners, you need to assess your fitness level and start exercises based on your fitness level. One way to do this is to get a personal trainer, start a gym membership and get a professional to guide you, or you could start out on your own, starting out slowly and assess yourself. If you are struggling or you are getting sore easily, back off. If you feel you can go harder, you can pick up the intensity.
The best way to begin any weight loss exercise program is to start walking. Walking is great as you are using your own body weight as resistance. You are working your cardiovascular system and your muscles without putting too much stress on your body. Also walking is quite enjoyable. As your general fitness increases you need to focus on three types of exercise. Cardio conditioning, strength conditioning and flexibility.
Cardio exercise for beginners includes any exercise that gets your heart rate up for a prolonged period of time such as 30 minutes. To lose weight, research has found that 30 minutes a day is necessary, combined with a good diet. Start interval training and you can accelerate weight loss. Strength training involves resistance exercise, requiring your muscles to work against the resistance. You burn fat while working out and also as your body recovers from the stress placed on it. Therefore you burn fat over a longer period of time. Finally, flexibility exercises are important to keep your body agile and prevent injuries while exercising.
Interested in a free 4 week beginners weight loss exercise program? Try this great aerobics workout for beginners, or this home workout for beginners. While there, check out the full range of beginners exercises. Good luck with your weight loss goals.

.: Weight Loss Running For Beginners - 6 Keys to Permanent Fat Loss!


Running on a consistent basis is key for longer term weight loss success. But to keep performance levels soaring high, you need to make sure your diet is providing the crucial fuel to keep your health in-check and boost your running experience.
As a result, if you're looking to keep those pounds off for good without sacrificing energy and performance, here are some practical and super-effective diet guidelines that can help.
Eat Regular Meals
To keep your energy levels constant throughout the day, you need to establish a regular eating pattern. Skipping meals won't accelerate your weight loss result; right on the contrary, doing so will leave you feeling fatigued, dizzy and more likely to overeat on your next meal. Therefore, make sure to eat your breakfast, and to consume four to five small meals, 4-5 hours apart.
Eat At the Right Time
When it comes to keeping your body well fueled on the run, timing is critical. Pre-run meals should be consumed two to three hours prior to the workout. Doing so gives your digestive system ample time to assimilate and take in the energy. During the recovery window - the hour following a run - you need to replenish your energy tanks and boost muscle repair. According to research, taking carbohydrates and protein together yields greater recovery results.
Shed Weight with Protein
As you know, protein is critical for muscle repair and proper recovery, but it can also help you suppress appetite by keeping hunger pangs at bay. Researchers at the Cambridge University and The University of Sydney found that people who ate a daily diet comprising of fifteen percent protein consumed less calories protein - 1036 fewer calories over four days - than those whose diet is ten percent.
Ditch the Low-calorie Drinks
Low-calorie drinks are popular but don't let the label fool you. Research from Yale University found that diet drinks can actually hinder weight loss by making you crave sugary foods. These drinks are usually full with artificial sweeteners, such as aspartame and saccharin, which boost blood sugar levels thus increasing your desire for unhealthy snacking and the likelihood of overeating.
Banish the Booze
You may like your beer, but in excess it can wreak havoc on your weight loss and training performance. According to a Swedish study published in the journal Obesity, consuming alcohol boosts cortisol levels and diminishes testosterone in men, thus leading to an accumulation of abdominal fat. Not only that, researchers at the University of Helsinki found that alcohol hinders post-workout recovery by cutting the delivery of fatty acids and carbohydrates for the body.
Make It Consistent
Though the above eating guidelines can help you lose the pounds for good, what makes the difference is consistent action. In other words, you need to implement what you've just learned on a regular basis - at least up to the point where you start getting the desired results. To be consistent with your running weight loss program, you need to take small steps, think baby steps. Seek incremental progress, not perfection, as the famous alcoholic anonymous saying goes.
David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE. Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/

.: Weight Loss Running for Beginners - How to Start an Injury-Free Running Program


When it comes to losing weight and getting into a better shape, there is no exercise program that can help you more than running. In fact running can shed more weight than most other training programs. Not only that, it can also help you reduce the chances cardiovascular diseases and stress levels, boost your fitness level and overall physical and mental performance.
However, starting running for overweight people can be tricky. In fact, most overweight people shy away from running out of fear of injury or lack of confidence in one's capabilities. However, you can overcome these major roadblocks by just taking these 2 steps:
1st step: Believe In Yourself
Beliefs determine our actions in life time. If we believe that something is possible, than it'll mostly come to fruition. On the other side, having a limiting belief does the exact opposite; it prevents you from achieving what you believe to be out of reach. As a result, many overweight people find it hard to start running as their beliefs guide their awareness and how they feel about the activity.
Therefore, shifting your beliefs to the right direction is of utmost importance. One way you could do this is by using visualization techniques. By visualizing your body as you want it to be, you compel your subconscious mind to conform your mental image to your body, thus it'll start behaving the way you want. See, the subconscious can't differ between reality and fantasy, so if you're feeding it with the right images and suggestions, it will start acting accordingly.
2nd step: The Walk-Run-Walk method
The root cause of beginner running injuries is trying to do too much too soon at too quick of pace. That's it. And this is the most common reason why so many beginners can even make it through the 2nd week of running. Therefore, if you want to avoid injury and setbacks from the get go, you need to start small and build the intensity up gradually. And the best way to do so is to follow the Walk-Run-Walk (W-R-W) method.
The W-R-W method is simple and straightforward. You basically alternate between intervals of short running and walking until you're able to run straight for 30-minutes without much huffing and puffing. This method will not only help you to build your cardio power and stamina, it can also help you shed weight and most importantly: get you in the habit of exercising and overcoming your excuses.
Each session should take about twenty to thirty minutes, three times per week. this amount of training is enough to boost your fitness level, while staying in the injury-free zone. In addition, spacing your training days with a recovery day will give your body the time it needs to recover and rebuild itself for the upcoming workouts.
A typical beginner program may look like this:
- 1st week: during this week, you don't need to run at all. Just go for 4-5 30-minute walks around the neighborhood. This will get you off the couch and help build the habit of exercising.
- 2nd week: Add 30-45 seconds of running interspersed with walking boots for one full minute. The walking will help you to recover from the running. Repeat the pattern 4-5 times.
- 3rd week: lengthen your running  more than one full minute. Keep the walking interval at one minute or less.
And as you get stronger and fitter, make sure to lengthen the running and shorten up the recovery until you're able to run straight for 30-minutes with ease.
The rule of thumb is to take action on what you've just learned and adjust your approach accordingly. Speed of implementation is critical. So start running now and remember to stay within your fitness level.
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.

Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
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