Okay, so you've read some of these articles, done your homework and now you're finally ready to begin a diet and exercise program. But you still have this one same nagging question in the back of your mind... 'Where in the heck do I start?' Being lost in midst of all of these variables is not a hard thing at all. There is sooo much knowledge and guidelines out there that sometimes we don't know how to put it all together. Well today you are in luck!
Being lost in midst of all of these variables is not a hard thing at all. There is sooo much knowledge and guidelines out there that sometimes we don't know how to put it all together. 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 virtually 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 your goal(s).
If you don't know what you want or what you are doing you will be less likely to get where you want to go. You also will not have the same determination as you could have. If you don't have a picture of what you want in your mind you will be less motivated. 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 you have done this it doesn't hurt to write your answers down to some of these questions as a reference for later. We as human beings can forget easily! Also, if you have to, record some of your current statistics that relate to your questions like measurements or your weight for example. Then you will have something to compare to and your results can be measured more effectively. Motivation aside, some will even take photographs of themselves. They are also great for motivation as well. In the future I will include articles on motivation.
2. Start to construct your menu along with the quantities.
For some this is the hard part since they don't know how much or how little food to take. I will help you and give you a few sample formulas. The most accurate guideline that I have found (and actually have used) over the years is to multiply your current bodyweight by 10. That's how many calories you should be taking in for the day. Also remember that your true weight is when you get up without any clothes on. So if you weigh 165 pounds for example you would be able to take in 1650 calories a day. Try it!
The second way to do it is to take a piece of paper and record everything you eat for three days. Then after you do that get a calorie counter and total it up for each day. Add them together and then divide that number by 3. This will give you an average of the number of calories you usually would take in. Now you then subtract this number by 500 and that would be your caloric allowance for one day. Neat huh?
3. Begin thinking of your exercise program.
While weight training is not a necessity it is highly recommeded for permanent lasting results. But if inconvenience or a lack of interest is an issue then cardiovascular activity will do just fine! Though what we explored in my other article about weight training is definitely true, it possible by all means to meet your goals with aerobic exercise. As with your goals, ask yourself these questions...Do I like to exercise at home? How much time do I have or am willing to put into it? What types of exercise do I enjoy (eg. walking, stationary bike etc.)? What days am I available?
I will now share with you some quick guidelines concerning your cardio. Incase you didn't know aerobic (meaning with air) exercise is the most beneficial for burning fat. Examples are swimming, jogging, brisk walking, running, stairclimber etc. The easiest to do by far is the exercise bike and walking. To be effective, aerobic exercise must last at least 20 minutes in duration. It doesn't have to be strenuous at all. If you can't hold a reasonable conversation while you train you are working too hard. Your heart rate does not have to be elevated that high. Also, the opposite of aerobic is anaerobic meaning your are using more muscle power. Therefore, if you are on the bike and your legs start to burn release the tension a little bit. 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!
To start off, 20-30 minutes of cardio three times a week should do wonders for you. As long as you are consistent you will see results. Remember that most of the time it is not the exercise that is at fault but the person doing them or not doing them! Again, exercise does not have to be hard but consistent. I have tried 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.
There! This plan 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!
Article by Randy McLean. For a detailed step by step plan on how to lose weight please visit http://www.weightlossguidance.com
maid service near Lake Forest ..Negative calorie foods are said to use more calories to... Read More
Have you ever received those tempting ads that seem to... Read More
There is no doubt about it; Americans are eating in... Read More
Getting involved in Weight Loss Program can be intimidating for... Read More
Weight loss, diets and "carbs" are common household topics. There... Read More
Here are a few free tips on losing weight that... Read More
Many people (especially on the net) claim that you can... Read More
There are a few different ways to determine if you... Read More
Losing weight is a lifelong commitment. It takes patience and... Read More
When you are faced with the daily challenge of trying... Read More
Many of enjoy sitting down at Starbucks and enjoying a... Read More
Which diet pill are you currently taking for your weight... Read More
Are you feeling down and out? Do you feel even... Read More
It is important that the public not only understand the... Read More
A new survey has found that heel pain caused by... Read More
Your health is your responsibility. As a human being, you... Read More
IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More
It is very tempting to try that fad diet that... Read More
Your health is affected not only by how much body... Read More
I made myself a sandwich today and thought I'd be... Read More
Are you ashamed of your weight? Do you have a... Read More
While exercising isn't complicated, it's very easy to make mistakes.... Read More
To begin this article I must start with it's conclusion.The... Read More
Lets face it, most of us live pretty busy lives... Read More
For years the experts have been telling us that diets... Read More
top rated cleaning service Des Plaines ..Eighteen or twenty years ago, I was into high protein,... Read More
Well, with the success of my article, "Wrinkle Remover That... Read More
Have you seen the ditty below that's roaming the Internet... Read More
When you have started a diet in the past, how... Read More
We all eat. But how mindful are we of every... Read More
Which diet pill are you currently taking for your weight... Read More
Although many patients have few problems after bariatric surgery, there... Read More
To say that dieting rarely leads to sustainable weight loss... Read More
Not so resolved on that "New Year's Resolution" to be... Read More
I remember back in my senior year of high school... Read More
You've heard them before and may even have believed some... Read More
You see it all the time; people agonizing over their... Read More
Weight loss can be one of the most difficult things... Read More
I am approaching 70 years of age very quickly and... Read More
You may be considering a low carb diet program, but... Read More
Individuals who are interested in bariatric surgery need to be... Read More
Many people limit themselves to one soda a day especially... Read More
"Who are you to give me weight loss advice?" I... Read More
I wrote this article back in the late fall when... Read More
Axiom Number One - Nourish your body.Probably the most important... Read More
Any weight loss or diet plan, including low-carb plans like... Read More
New studies suggested once again that citric fruits including oranges,... Read More
How would you like Julia Roberts to coach you on... Read More
Want to shed that beer belly? Why not try the... Read More
Diet information is everywhere. In advertisements, on TV, in magazines;... Read More
Weight Loss |