A lot of people who get into the fitness industry want to lose weight, some of them want to build the best physique possible, others just want to lose a lot of weight and get in decent shape.
There are different reasons why girls and guys start their fitness journey, the most common are health issues or insecurities. For some, health is the major reason. Whether they got diagnosed with a disease or their doctor told them they needed to lose weight to prevent certain diseases, others are really skinny and want to gain some muscle to attract boys or girls, others are overweight or obese they don´t like the way they feel and look and want to make a change by improving their body physically. It doesn´t matter what´s your reason probably you may be living a very sedentary lifestyle for years so you need to take small steps.
If you´re sedentary chances are you don´t feel your best to start exercising, your body hurts and you feel tired, when you´re starting improving your diet is a crucial part you can even start your weight loss journey by improving your diet first, take 3 to 4 weeks to work on your diet, this will help you feel better, increase your energy and probably decrease pain in your body which will make it easier for you to start exercising. After those 3 or 4 weeks you can start your physical activity, the best option here will be to walk, go for a 15 minute walk after each meal breakfast, lunch and dinner, walking has so many benefits for overall health and if you do it right after a meal it will help with insulin. If you do these 3 short walks and continue your diet which needs to be low in calories you´ll start losing weight. Follow this for 2 or 3 weeks.
Now you can add resistance exercises, you might know by now that resistance exercises are key to help you lose weight and improve your health so now you need to keep with the 3 short walks per day, your healthy diet and schedule 30 minutes for resistance workouts, for most exercises you´ll be using your own body weight but you can also use light weights like dumbbells or resistance bands. You´ll be doing 10 squats, 10 push ups and 10 crunches. If you can´t do the normal version of it don´t worry, you can sit on chair and stand up 10 times for the squats, you can do push ups on a wall instead of on the floor, for all exercises there are simple versions you can do. You can add some bicep curls, triceps extensions, flies all of them can be done with resistance bands.
Every time you´re exercising make sure you´re focusing on your form, it might not be 100% right just make sure you do each exercise as best as possible and that you don´t get injured. As you keep exercising and losing weight you´ll see that it´s easier to perform the exercises and that your form improves.
Now, there´s something I want to make clear, exercising is hard, it´s supposed to be challenging, you need to feel tired, you´ll feel your heart rate increasing and you´ll feel your muscles working, but there´s good pain and bad pain. It´s really important that you talk with your doctor or health care practitioner before starting and that you´re aware of your body, do not try to go harder than what you can manage, but you do need to challenge yourself. There´s a difference between good pain and bad pain and when you´re starting it is hard to identify and know the difference this is why starting with bodyweight exercises, resistance bands or light weight dumbbells and walking is the best way to start, the chances of getting injured are less than working with heavy dumbbells, barbells or other exercises and equipment.
Since we´ve been living sedentary lifestyles and an unhealthy diet you need to start small, this is why going for short walks and improving your diet is the best option. A healthy diet will help you feel better, lower your cravings which makes it easier to stay on track and you´ll feel more energy and motivation to start exercising. These short walks will help you start adding some physical activity to your day, and both will improve your sleep, all this starts your journey and from there you just keep the momentum going.
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