A Starter's Guideline on Losing Weight

If you are looking for a guideline on how to start losing weight then you are in for a treat. Most people cannot lose weight due to the fact that, this may sound silly but most of them don't know how. The first thing you can do to start losing weight is to work on your eating habits. This involves changing what you usually eat which we'll talk about in this article. The second thing is clearing up everything inside your by through detoxification. And the last thing is exercise including the what and when. After reading this, you will be able to have a clear guideline on how to start losing weight especially if you've been working hard and you still cannot lose weight.

Changing you eating habit is not an easy task and you probably won't even bother doing this unless you are determined to lose weight. I even remember myself whining on the fact that I cannot lose weight despite doing lots of physical exercises, it all went down to changing my diet. Your weight depends on what you store in your body therefore to lose weight is to refrain from eating food that can make you gain excess weight. Cut back on eating lots of sugar for they stimulate insulin which is responsible for producing and storing fat in your body. Start eating lots of fruits and vegetables. You might want to divide your meals up to six small meals so it will be easier for your body to burn the food that you eat and increase your metabolism along the way. Also watch your caloric intake, make sure that the amount calories you take during the day can be easily get rid of.

Detoxifying your body can be totally new to you but this can help you big time on trying to lose weight. There are people who cannot lose weight despite having a good diet plan and regular workout, it is usually because they don't detox their body on a regular basis. Make it a point that you drink 8 or more glasses of water during the day to help wash out excess blood sugar, cholesterol, fat and other free radicals in your body. For clearing up you digestive system, eat up foods that are rich in fiber. This will detox fat cells as well as free radicals that you get from the foods you eat.

Exercising is one of the essentials in losing weight and having a strong body. Allot at least 30 minutes of your time for cardiovascular exercises. You can either go out for a jog or brisk walking. You also might want to try weight or resistance training for they help burn fats lying close to your muscles and increase your body's metabolic rate. People cannot lose weight even with all those diet and detoxification without exercise.

Having a guideline on how to lose weight will get you on the right track. Helping you produce effective results in the long run. Adopt a healthy eating habit, clear up unhealthy fat cells in your body through detoxification, exercise regularly and your good to go. You will not whine to yourself that you cannot lose weight. Now start working yourself out and lose unwanted weight.

Other Benefits of Cardiovascular Exercises

Probably the most convenient exercise of all. There are people who cringe at the idea of doing it and there are others who get excited just at the thought of it. Whether you like it or not, cardiovascular is essential to your overall workout plan. I personally feel lazy exercising sometimes but if I know it is important, I always get it done. Cardiovascular exercise is any kind of exercise that increases your heart rate therefore stimulating the blood circulation in your body as one of its result. There are actually a large variety of cardio exercises, each one have their specific benefits and procedure of execution. Most individuals do cardiovascular workouts primarily to lose fat. Well, all types of cardio exercises can make you burn fat since they help you burn calories. Burning calories is equal to burning fat. However, if your primary goal for cardio is to shred off some fat, you are better off with other exercises. This is not to bring down doing cardio, this is just to clear it up that there are other benefits that you can get from cardiovascular exercises aside from losing fat.

One of the obvious benefits that you can get from cardiovascular exercises is improvement of your heart condition. Cardio stimulates the activity of your heart therefore increasing its overall capacity when done regularly. Your heart is a muscle, the more you work it out the more it becomes stronger and healthier. Aside from increase in heart rate, you also increase your overall body metabolism when you do cardio exercises regularly. As you exercise, you increase the rate of the energy consumption in your body therefore increasing various processes in your body called your metabolism. The more intense your cardio exercise is, the more increase in metabolism you will get. Even if you cannot lose much weight, you can at least get the benefit of increase heart and metabolic rate.

Another benefit you can get from cardiovascular activity, this is not well-known among people, is increase in recovery rate of your body. Since cardio increases your heart rate, it also increase the flow of oxygen in your body helping your body recover quickly especially after lifting weights in the gym. Now that you know a thing or two about other benefits you can get from cardio exercises, I hope that you would put more value into it and do them regularly.

Abdominal Crunches

I've mentioned on one of my posts that if you cannot lose weight, work on your abs and I would like to add a few more information about training your abdominals. For an abdominal training to produce effective results for your body, it should put emphasize on crunching movement of your torso. Therefore, the easiest accessible exercise for you is traditional crunches. To do a basic abdominal crunch, you have to lie down on your back with your feet either on a bench or just put them up in the air for more abdominal resistance and then roll up your upper body my tensing your abdominal muscles. By simply doing the very basic abdominal crunch, you can increase and define the mass of your abdominal muscles. As you develop your abdominal strength through doing ab crunches, you will want to add more intensity into it by putting your feet up on a bench or on a concrete wall. While the upper portion of your abs tend to do most of the work while crunching, the lower portion of your abs does its work by maintaining the stability of your trunk by contracting.

So much for the basic crunch, and let's move on to reverse crunches. The reverse crunch unlike the normal abdominal crunch emphasizes the work on the lower part of the abdominals. This crunch also utilizes the weight of the legs to put resistance on the movement. To perform this exercise, start off by lying on your back with your arms lying on the side of your body. While lying, bend your knees then raise your thighs contracting the lower part of your abdominal muscles. Inhale as you tense your muscles then hold them up for a few seconds then release your breath as you release the tensing on your abs. As you do this, make sure that you keep your knees close to your chest and your pelvis should come off the floor every time your raise your legs. This exercise also help shred off the belly hanging on the lower part of your abs which is usually the cause why most people cannot lose weight efficiently.

Another variation for reverse crunch is the hanging leg raise, the movement is very similar to reverse crunch, the only difference is that you do it while hanging on to a pull bar. To start doing this exercise, simply hang on to a pull bar then raise your legs contracting the lower part of your abdominal muslces similar to how you would execute a reverse crunch.

Get Some Motivation In Case You Cannot Move To Lose Weight

On your journey to losing weight, you might find yourself losing all that motivation you have to become successful along the way. Once emotional motivation becomes weak, losing physical energy is out of the question. Once you are out of energy and motivation, it is possible that your frontier to lose weight cannot go on. But fortunately, there are a few things you can do to keep the fire burning and keep you away from the perspective that you cannot lose weight:

Put it into action

Most of us know what we have to do in order to achieve every goal we want to put ourselves into. But we just cannot go forward because we hold ourselves back with gazillion excuses that is why majority of us cannot lose weight even if we want to. Excuses we put on ourselves can range from being busy up to not having enough money, not having the talent, not having the patience and the list could go on and on. What most of us don't notice is that, these little but many excuses sucks energy out of us that holds us back in being successful at losing weight. So get rid of those excuses and focus on all the things you have to do to achieve your weight loss goal. And if you can write down all those tasks you need to do to get closer towards your goal.

Look at what you want to change

Want to change your weight? Look at it everyday, and hate it to the very best. The reason for this is to keep yourself from slacking of on your journey to losing weight. If you find yourself becoming lazy for your workout, look at yourself in the mirror and look at what you want to change until you get yourself psyched up for exercising. You can even get an ugly picture of yourself and then look at it every time you find yourself slacking off during exercise sessions.

Listen To Audio Clips that Motivate You

Listen to motivational materials whenever you can. If your a fan of Bruce Lee, you can record snippets of interviews about his workout and then listen to it regularly especially before working out so you always feel inspired and motivated. You can even listen to audio clips shouting at you for being lazy just so can have something reminding you to work hard.

Use these motivations above everytime you feel tired or feel like wanting to slack off. Motivate yourself and you'll be closer to your goal in no time.

I Cannot Lose Weight Because of Time

Almost all of us think that we don't have enough time to do things that we have to do. It can be true or may be just limited thinking but it doesn't matter. Looking at reality itself we are always occupied by lots of tasks that we have to do from day to day. Modern technology has helped us reduce the time we have to spend in doing certain tasks but as a result work demands had increased as well. So even if we want to spend time to exercise or workout we cannot lose weight given limited amount of time that we have on our hands even we are armed with modern technology.

I'm sure you have experienced cramming up with time at a certain point in your life. I admit that I have. At some point you will realize that your not spending enough time for your physical fitness and you need to lose weight in a convenient way. However, you have to figure out a way on how to allot some time for exercising in order for you to get fit. Fortunately, a type of exercises has been devised for you to get fit without needing to spend long hours of working out. This type of exercises are called Isometric Exercises.

What I like about doing Isometric exercises is that I don't have to find myself an extra hour or just so I can work myself out. It will allow you to stop procrastinating about having time to exercise only to be frustrated because you still cannot lose weight. Even with minimal training, you can easily add up isometric exercises to your daily routine without cramming yourself up along the way. The main objective of isometric exercises is for you to be able to tense up or flex your muscles and holding them up for a few seconds.

There are lots of isometric exercise variations you can find out there but for a start you can try working up on your abs. Tense them up then hold them up for 6-12 seconds. You should feel a slight burn. Then proceed to working up on your buttock muscles by tensing it for a few seconds as well. You should be able to do a few of these exercises while working at your office. waiting for someone or even watching TV. If you happen to pass by a door frame, you can add up doing an arm stretch against it. Do this regularly and you get yourself ahead of people who cannot lose weight because of lack of time for working out.

As you continue doing isometric exercises regularly, you will be more accustomed to the tensing and flexing of your muscles. Along the way you will find lots of opportunities to do these exercises. In no time you will see results and get yourself out of frustration that you cannot lose weight.

Cannot Lose Weight? Just Add Water

You might have tried all the high-end exercise routines out there, eat the right kind and amount of food, and sleep for 8 hours day but you still cannot lose weight. I know I have. Try and asses your water intake. Well, sure you might be drinking water every after meal but have you been drinking 8 glasses of water a day regularly. It has been reported that most people who are at their peak fitness shape drink lots of water. Even martial arts legend Bruce Lee drinks lots of liquid. It most probably is a big contributor to his perfect physical shape.

Most people don't consider drinking lots of water to lose weight. Well of course, drinking water won't give you instant results like a magic pill or something but it can help you get you closer to your goal of losing weight. After all, drinking water is essential to keep your body strong and healthy. Our bodies are consist of water for the most part. That is why most people who don't drink much water usually have a hard time working out yet still cannot lose weight.

One asset water can give you when trying to lose excess weight is metabolism boost. It is a common knowledge that the faster and strong your metabolism is, the more fat you lose. Water also helps increase your fat metabolism rate by helping wash out toxins that go to the liver so won't have to work hard for your body. And another thing, having water also helps your body produce sweat. This simply means the more effortless it is for your body to produce sweat, the more sweat you produce and the more fat you burn. With all of this said, drinking lots of water has some inconvenience as well. You might find that you will urinate more than the usual once you start drinking lots of water. It was an inconvenience for me but I eventually got used to it. This is one of the reasons people don't drink lots of water even if it means getting healthy by eliminating body toxins and getting out of the frustration that they cannot lose weight.

If your goal for drinking water is to lose weight, you might have to hold back down from drinking substances such as alcohol and coffee. Alcohol and Coffee can dehydrate your body so you either limit drinking them or drink more water up to a point that your body can easily flush them out of your system. Drinking water is an easy and effective way to boost your weight reduction results especially if you cannot lose weight with all the previous diet and exercise attempts you have made.

Focus on Your Belly If You Cannot Lose Weight

Working on your abdominals is an excellent way to help you lose weight. This was something I put a great deal of focus on when I was getting frustrated since I cannot lose weight and trimming my belly gave me outstanding results. I am sure many people out there have tried working on trimming their belly and most of them have failed and I'll tell you why. Well, most people who want to lose their belly concentrate too much on their abs. Let me expand a bit, most people think that the way to lose their belly is to tire themselves up with crunches. Having this thinking usually leads to frustration because they cannot lose weight especially their belly. Fortunately, I'm going to clear it up for you. This might sound new to you but to lose belly fat is to lose body fat. This sounds like a contradiction to the fact that losing belly helps you lose body fat. Let me put it this way, working on your abs can help you lose fat and working on losing your fat can help you lose your belly. Well, of course you should exercise your abs by doing crunches but you will only get maximum result if your work on overall body fat. Now let me provide you with some points/exercises you can add to your abdominal routine:

Cardiovascular Exercises

Doing your cardio increases your chances of losing fat hanging on your belly as well as losing overall body fat. This is something people who cannot lose weight neglect especially when trying to trim their belly. When you do your cardiovascular exercise, try to keep in mind that just like any other exercises, the more intense the workout the better results. However, be careful not to strain your body too much. You don't want to get injuries. If you don't have any cardio exercises in mind, you can try running, rowing, jump rope, or elliptical machines(this is good for people who have bad knees)

Resistance Exercises

One essentials of losing weight is to increase your metabolism by training your muscles. Aside from helping you lose weight it can also help you tone your body. Adults usually complain that they cannot lose weight because of their metabolism. The only way to work your metabolism up is my adding up nutrient demands of your body by working out your muscles. You start your resistance or strength training routine by doing some push ups, pull ups, squats, etc. You can even add weights to your training for more variations.

This very much wraps up everything I have to say, add these up to your work out and you will lose your belly as well as take you out of the frustration that you cannot lose weight.

Some Fundamentals You Might Be Missing If You Cannot Lose Weight

There is a saying that if there is no pain, there is no gain. However, to most people in order to lose weight is to tire themselves relentlessly. This isn't always true. Most people would tire themselves out through exercise and only get disappointed by finding out that they cannot lose weight. As experts say about exercise routines, working hard is useless if you are not doing it right. Now where am I getting at here? There is no use tiring yourself up with exercising to be fit if you do not have proper idea on how to do things the right way. With that being said, there is no rule in fitness that is written in rocks so allow yourself to break some rules but do not disregard the fact that these rules will help you along your journey in losing weight. Without further explanation, here are the rules or should I say guidelines that you can follow to help you lose weight:

Exercising Early In the Morning
Starting off your exercise during the morning has its advantages. The first is you get full energy for exercising since you just had your night sleep. Second, you'll have more time to do other exercises during the day.

Make Exercising A Daily Habit
This is a good tip for people who cannot take 1 hour of their time for exercising. If you are busy, at least make it a point that you spend 10-20 minutes on exercising daily so that you can get benefits of exercising as well as lose weight on a day to day basis.

Get your exercise gear
There are times when it is impossible for you to do your exercise routine in the morning. You might be busy or just plain lazy but whatever. If it's not possible for you to exercises, get yourself some exercise gears at home. If getting exercise gears is expensive for you, go hit your local gym. Presence of people and music in the gym can get your vibe into exercising.

Practice Proper Posture When Working Out
It is important to be in proper posture while doing an exercise. You don't want to injure yourself while working out and proper body posture can lead to maximum results making your lose weight exercise efficient. And this is usually for most people who cannot lose weight even if they exercise regularly. If you have no idea about the proper posture on a certain exercise, you can ask local gym instructors to assist you, they will watch over you as you do your workout ensuring you do the proper way of exercising.

If You Cannot Lose Weight Through Exercises

I am sure that you always hear from people that if you want to lose weight you have to exercise. And obviously, this is the way to go to get yourself physically fit. The usual option is to exercise hard. This will most probably work for you and you might start getting results immediately. You might start using late and gaining ,more muscles after a few weeks or you'd feel stronger and light on your body. However, if you still cannot lose weight after all those hard exercises that you have done you are probably missing something.

Most weight loss beginners disregard the fact that exercise can only get you somewhere. I hate to break it but losing weight is not just about exercising your way to become fit. With exercising comes proper diet and proper diet is something that most people neglect when trying to get their body in shape. Dieting can be as easy or as hard as you think it is. In other words, the difficulty in adopting to a certain diet may vary from person to person. If you're not already on a weight loss diet, it might take a lot of your discipline but the results will be worth it. As you start working on your diet, here are some quick points you can keep in mind:

Cut off some carbs
- Carbohydrates, while they can help give your body energy, can also stimulate your insulin levels which prompts your body to store fats and sugar. The more carbs you take. the more fats you store. Cut back on eating starchy foods like bread, pasta, rice and sugar. If you need energy, just put some protein on your diet. I would probably write another post discussing this in detail.

Eat Foods Rich in Vitamins and Minerals
- It is essential that you keep your body strong as you lose weight. You don't want to be running out of energy easily while exercising. Be sure that your body is always equipped with complete vitamins and minerals. It will help you strengthen your metabolism which results to effect and healthy weight loss.

Do not Starve Yourself
- Some might say starving yourself is the way to go to lose weight. However, starving yourself can lead to health problems as well as not being able to enjoy a healthy life. Proper diet is not about starving yourself. It is about eating the right food.

Cannot Lose Weight?

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