If you're a novice looking to get started on the road to fat loss program, start here. This simple-to-follow guide has the exercise and nutrition plans you need for fast results.
Perhaps the most intimidating thing for any beginner trying to lose weight knows where to start with healthy eating and proper exercise. Everything you want is included, from diet to exercise.
To lose overweight, your best option at the gym is to use a full-body workout that is performed three days a week, coupled with another 2-3 days of cardio training and stretching. This will provide you with a good balance between strength and cardiovascular work while allowing you to generate a high enough calorie burn to see fat loss taking place.
Right now you need to focus on building up a cardio base, so aim to work your way up to being able to perform 30-45 minutes of constant cardio at an exertion level of about 6-7 on a scale of 1-10. Newcomers can start with low impact cardio workouts like walking or easy bicycling.
Once you are comfy with that, you can look into implementing interval training, if necessary. See also that you preferably want to perform these workouts in either a separate session than your weight training workouts or on a completely different day.
Among the overall weekly set-up, though, be sure you still have at least one full day off for rest, as this will be necessary to ensure your body is not becoming over-trained. Ever make sure you perform some stretching exercises after each weight-training workout to help reduce muscle soreness and increase your range of motion.
As a freshman, what you want to mostly focus on right now is making small changes on a continual basis to help improve your overall diet. If you try to completely overhaul your entire menu, removing all the foods you typically eat and replacing them with chicken, rice, vegetables, and other obnoxiously healthy fares, you might find it becomes too much and you're overwhelmed.
Alternatively, incorporate more of those healthy foods, while cutting back on your unhealthier choices. Since time progresses, start tilting the scale more in favour of solid healthy food choices, while limiting the processed, refined, and higher calorie items.
One point you do want to start doing at this point of Nutrition coaching is making yourself more aware of the total calories you're taking in on a daily basis. While getting healthier choices is especially important, if you're still eating too many of those healthy alternatives, you're not going to achieve your goal of weight loss.
Get an online calorie calculator and start plugging in the foods you typically eat. Next, get your measuring cups out and start finding out exactly how many servings you are eating in a normal meal.
In the same time, try to educate yourself about how many grams of carbohydrates, protein, and dietary fats are in the common foods you eat as well. Under terms of your calorie intake to get fat loss happening, aim for about 12-13 calories per pound of bodyweight if you're active and 10-11 calories per pound of body weight a day if you're not. This is an easy way to estimate your daily calorie requirements for fat loss.
External of those calories, you want to aim to get about 1 gram of protein per pound of body weight. Then, take your current body weight in pounds and multiply by four. That is how many total calories each day should come from protein foods. Follow the fat loss program, by Fighting Fit PT and you'll be well on your way!
