Lose Weight Quickly
1. Do something you enjoy. If you like it, it's more likely you'll keep at it. Not all workouts are at a gym: try biking, inline skating, rowing, skateboarding, swimming, hockey, or a rugby team; even dancing in your bedroom with an ipod. Stick with it and you will enjoy it.
2. Make a commitment. Don't just make a mental promise to yourself. Get a journal. Write down what you want to accomplish, and set a time frame for reaching your goals. Make a contract, and sign it. Include pictures of your dream dress, if it helps you define your goals.
3. Don't shoot for the stars. If you've never worked out before, haven't worked out in a long time, or have had a child to care for, don't expect you'll be able to work out for an hour a day--six days a week! Try starting out with three, 30-minute sessions of aerobic exercise per week. Then after two weeks, incorporate two weight lifting sessions in-between your aerobic days.
4. Spread the word! Tell your husband, wife, sister, friends--anyone. We always do better when we think someone else is watching! Don't be obnoxious and remind everyone all the time, but let your close friends and relatives know about your goals. Ask them to encourage you once-in-a-while. Sometimes, it's nice to remind your grandma not to stock her kitchen with all those tasty treats and goodies .
5. Get out the charts. You can weigh yourself, although weight is not always an accurate view of fitness. Record your weight and BMI. Though these aren't accurate measures of progress, it's sweet to look back when you're done with it all, and feel satisfied. Take measurements of your waist, hips, thighs, and neck. Which are much more precise.
6. Learn. If you are shooting to lose weight, you must learn to eat healthy. Don't "fall into" a diet. You would "fall out" eventually. Things like weight watchers can help you learn, but I simply recommend developing a lifestyle you will want to keep, and using your common sense. See tips for more help.
7. Drink! Drinking water is absolutely the best thing you can do for your body. Always bring water to your workout sessions.
8. Have fun! Leaving on the same note we started, working out is not fun if you constantly think, "When am I going to get skinny?". Grab a friend and dance! Go play tags, or have races!
- Don't have enough time for a good workout? Take a walk during your lunch break, do crunches and jumping jacks while watching TV, or pace while talking on the phone... In other words, take every opportunity to exercise.
- Your health is your most valuable asset. Politely refuse offers to drive you short distances with a car when you could walk instead.
- If you're not used to exercising, it will be hard for the first week or so, to keep yourself from using an elevator. Keep walking and, soon you'll find that you can easily climb those flights of stairs without getting out of breath. Plus, in train stations and the subway, walking has the added benefit --you avoid the crowds-- as no-one takes the stairs!
- Schedule your workouts on your calendar, and stick with it! Treat the workout as a standing appointment with your most important client.
- Do exercise that you like to do and enjoy. Routine is the key. After about 2 weeks of the routine, you will find it a lot less of a chore. You can add new challenges later, to keep it interesting and fun.
- Don't worry if you're not seeing quick results. It normally takes about 8 weeks for results to really kick in visually. Remember, you can't do it all in one sitting. Regular effort, with enthusiasm, is the key!
- You don't necessarily have to pay a trainer to work out with you every week. Gym membership can be helpful because a monetary commitment is likely to motivate you to stick with the regular program. If your gym has group fitness classes, they can help you mix things up a bit.
- Consider alternative forms of exercise. Biking, indoor climbing, Yoga, Thai-chi, martial arts, etc., will all challenge your muscles in different ways, and provide some fun and variety.
- Whichever fitness program you choose to follow, if you like it, and it offers enough variety, you will have a much easier time staying with it.
- Burn more calories playing than what you get from foods. Counting may help at first, but with regular exercises and 5-6 scheduled meals you will easily stay on track. Regular and moderate meals will keep the "fire" burning!
- Eat variety of healthy vegetables, fruits, beans, and nuts. This will give you all the amino-acids and Omega3 fats your body needs to grow muscle, while helping you shred those pounds. Your body cells create protein they need, from amino-acids, so don't worry about it.
- When exercising, drink enough water to replace what is lost. Amount will vary based on your body weight, climate, effort level, etc. Dehydration would slow your weight-loss goals, increase danger of muscle tears, and could make you feel nauseous. Avoid coffee and soda drinks, for better results.
- Be creative with exercise programs. They are yours to play with.
- Go early to bed, and have plenty of rest on days you exercise. Muscles grow and repair themselves during the -deep- sleep.
- Play up-beat music to keep the pace and motivate yourself.
- Try to do exercise in the evening, if your schedule permits, at least two hours after dinner. While the time at which you do exercise is essentially irrelevant, doing exercise in the evening has two benefits: it will help you fall asleep, and will not make you tired when you have other tasks at hand (which might happen if you do exercise during the day).
- Consult your doctor before starting any new workout regimen, especially if you've had heart or lung related illness in the past.
- If you feel faint, dizzy, sick, or in pain while working out, take a break. If you start getting better soon, then just start once you feel better. If there is a serious pain or you're crying, you think something is broken, or it won't go away, stop and wait a few days. If it's still not gone, call a doctor!
- Consult your doctor if you are severely underweight, overweight, obese, or suffer from asthma before starting working out as you could hurt yourself.
- If you are starting to gain weight, it is usually because you are building muscle. Keep up the good work!
- Drink a lot of water to avoid dehydration
- To find out more click here
- What you need to start exercising at home
- Adjustable vs fixed dumbbells How to get right dumbbells.
- Techniques and tips to help keep you motivated
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