10 tips on how to start a weight loss program for beginners

Check with your doctor for a medical check & exercise clearance

To protect yourself from injury or even death, it’s important that you are medically cleared by your personal physician before starting or engaging in any exercise program of any kind. Your personal physician is in the best position to determine if your plans are safe for you to start or not.

Hire a coach( personal trainer)specialized in weight loss programs

The best decision you can make as a beginner to any type of exercise is to hire a good coach (personal trainer) who can teach you step by step how to train and understand your body. Also, someone who can motivate you and force you to show up for your training sessions on days you don’t feel like exercising, also monitor and track your progress. Working with a personal trainer as a beginner can be a good investment and experience in your exercise regime.

Work on your diet and lifestyle changes

As a beginner to exercises and training, working on your diet and lifestyle changes can be overwhelming and very hard to adapt, the worst decision you can make is drastic changes and then failing to stick to them long term. Slowly work on your diet and have exercise and eating healthy a
lifestyle, look at everything long term, don’t be short-sighted. Squeeze in exercise in your schedule, making time for exercise can be a hustle, especially in our busy lifestyles.

Set short term and long term goals

When starting an exercise regime for a big goal like weight loss, set realistic short and long-term goals.
Let’s say your goals are to shed off 10kgs in the next 10 to 12 weeks, also look at short-term goals like your fitness level improving, you becoming consistent, and following the program. Things like diet changes, at the same time keeping in mind the long-term objective.

Incorporate resistance training &, cardio in your program

When working on a weight loss program, incorporating resistance training and cardio in your regime can work in your favour. This is a good combination as resistance training helps tone &shape your body,
while cardio helps with reducing body fat while improving your fitness level. Many studies have been conducted on this combination and have been proven to work wonders when trying to lose weight and tone at the same time.

Take lots of water and not juicy or soda

I think many of us have heard how most of the body is made up of water, 60% of the body is water, the body uses water in all its cells, organs, and tissue to help regulate its temperature and other bodily functions. The body loses water through breathing, sweating and even digestion, it’s important to dehydrate and eating foods that contain water. It is recommended your drink at least 2 – 4 liters of water a day, this also depends on the climate you live in and how physically active you are.

Listen to your body and don’t overwork yourself

The worst thing people do when starting a weight loss program or any exercise regime is ignoring and not listening to their bodies. Be sure you don’t overwork yourself, start slowly then gradually as your fitness level improves also change your training program. Rest and recovery are very much part of the weight loss program, get enough sleep too.

Be ready to make mistakes

When you are new to exercise and fitness, it takes quite some time just to understand how your body operates, also knowing what works for you and what’s not good for you. The best thing you can do is prepare your mind for mistakes even failures. Learn to set realistic achievable goals to avoid disappointment as time goes. Know that fitness is a long-term thing, not a quick fix. Many people make these mistakes and end up quitting before even giving the weight loss program a chance to work, in other words, be patient and take it one day at a time.

Keep track of your progress and fitness level

When first starting a weight loss program or any exercise regime, it’s best to keep track of your progress to have an idea of where you started and where you going. Be sure to check your starting weight and body fat, also get your trainer to do measurements. At least every week check to see if you have any progress, it gives you an idea of what works and what doesn’t for you, so you keep adjusting the training program and diet.

Stay motivated and be ready to learn new things about your body

Staying motivated when on a weight loss program can be a challenge for most beginners, But keeping your goal in mind Long and short term can very much help to keep you on track. Another thing that can keep you motivated on days you don’t feel like exercising or when you feel like quitting is your personal trainer, also regard yourself for any progress made. Also, be sure your friends and family know you are on this journey to better yourself. Before and after pictures can also be a good way to stay motivated.

Bottom line

Getting into a weight loss program can be a big challenge for most beginners, but taking it one day at a time and coming with the right mind-set can benefit you and work to your advantage. Lifestyle change is something not easy for all of us, be ready to learn new things about your body, also be ready to fail and they’ll be days you feel like quitting but take it one day at a time and always keep your goals in mind.

Exercises you can do at home, no equipment needed

With the Covid 19 pandemic spreading like a wildfire gyms have closed doors and the lockdown has begun in our Country. No gym, no problem. At Owen fitness pt we’ve put together a no-equipment routine you can do in the comfort of your home. You don’t need a gym membership to melt the unwanted belly fat and keep in shape while in quarantine. Use this program to burn fat, tone, and improve your fitness. 

How to do it:

Perform these exercises in a circuit form, completing the prescribed number of repetitions and sets with minimum rest in between the circuit. Once you’ve done a set of each exercise take at least a minute rest then repeat the whole circuit 2 or 3 more times depending on your fitness level. 

Push up’s or knee push up 

Assume you are in a push-up position WITH either straight knees or straight knees depending on your fitness level. Your body should form a straight line with your ankle to your head. Keeping your body rigid, lower your body until your chest almost touches the floor and upper arms deep down your elbows. Pause, then push yourself back up to the starting position as fast as possible. Be sure to keep your arms wider than your shoulders. If you Push up hard, start with the knee push-ups( ladies push up).  Execute 3 to 4 sets in the circuit with 15 to 20 repetitions. 

Bodyweight squats

Stand as tall as you can, with both feet slightly wider than your shoulders. Hold both arms up straight shoulder-length together. Keep your posture right with your chest out and back forced in, slowly lower your body more like you want to sit down using your glutes( Bum), go low as much as you can then push yourself back up to the starting position. Execute 3 to 4 sets in the circuit with 15 – 20 repetitions 

Front plank 

Lie on your stomach facing down with both elbows on shoulder-length, then slowly lift your body straight up with your bum in proportion with your head keeping a straight posture with both feet a bit wider than your shoulders. With your midsection tight hold the position for 30 to 60 seconds. 

Jumping jacks

Both feet close together with arms on the side, jump up with both legs spread wide and the hands touching overhead or clap, and then returning to a position with the feet together and the arms at the sides. Execute for 30 to 60 seconds. 

Stationary lunges 

Stand tall with your feet hip-distance apart,  take a wide step in front with one foot then step back to the start position, alternate both feet. Be sure to keep your chest out and also focus on your balance. Repeat exercise 3 to 4 times with 15 to 20 repetitions on each side. 

Bottom line: 

There are plenty of options available to help you shed excess fat and improve your health. Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning.  Be sure to pair these exercises with a nutritious well-rounded diet and an active lifestyle to simultaneously boost fat breakdown, the immune system and improve your overall health. Stay safe