You have taken the first step to a new you. Don’t you just hate that saying? I have heard it so many times, that it has become cliché’. Now, let’s get down to business. You have decided to lose weight and are about to embark on an exercise regime. The first thing that I would suggest is to get some good baseline readings. What do I mean by this? Well, in short, take some measurements.
The first and most obvious is to step on the scale and weigh yourself, although that’s probably how you ended up here in the first place. Next, take a tape measure and measure your legs, hips, waist, (this is the area just above your belly button), chest, arms, and your neck. You can also use this information to give you a more accurate reading of your body fat percentage. Why do I need to measure my legs and neck? When you begin to lose fat, the first places where you will see a decrease in size will be the extremities, or you legs and arms. Contrary to popular belief, and wishful thinking, the abdominal area is the last place where you will lose the inches.
Now that we have the baseline measurements, I need to talk to you about the frequency of your re-measures. I would suggest NOT weighing yourself everyday. Do all your measurements on a weekly basis. This way you can escape the worst of your normal body fluctuations and not become a prisoner of your scale. To give you an example, when I first started my program, I would weight myself every single day. One day I would have lost a pound or two and I would be ecstatic. The next day I would gain a pound and be depressed. This was especially true after finishing an especially difficult workout; I would even contemplate giving up. Please don’t fall into this trap. Your weight will naturally vary throughout the day, depending on water gain or loss, food intake, etc.
As you progress, you should notice a steady weight loss for the first 6-8 weeks (in my case it was 10 pounds). After this period of time, the amount of your weight loss will become less, usually around 1-2 pounds. As you progress in your exercise program and begin to lose weight, your body will have less mass to move, thus it will require fewer calories to burn in order to complete your workout. Also, your body will become adapted to your exercise routine, so now is the time to mix things up (to see more tips on this, please read my article on Overcoming a Weight Loss Plateau).
To lose weight in a healthy manner is a gradual process. You didn’t gain it overnight, although it certainly seems like it, so don’t expect to lose it overnight. Make your exercise routine a part of your new lifestyle, not a supplement to a diet.
Good luck to you and if I can help in any way, please leave a comment and I’ll get back to you.
Weight Loss Reviews
http://exercise.about.com/cs/fitnesstools/l/blprogresschart.htm
The first and most obvious is to step on the scale and weigh yourself, although that’s probably how you ended up here in the first place. Next, take a tape measure and measure your legs, hips, waist, (this is the area just above your belly button), chest, arms, and your neck. You can also use this information to give you a more accurate reading of your body fat percentage. Why do I need to measure my legs and neck? When you begin to lose fat, the first places where you will see a decrease in size will be the extremities, or you legs and arms. Contrary to popular belief, and wishful thinking, the abdominal area is the last place where you will lose the inches.
Now that we have the baseline measurements, I need to talk to you about the frequency of your re-measures. I would suggest NOT weighing yourself everyday. Do all your measurements on a weekly basis. This way you can escape the worst of your normal body fluctuations and not become a prisoner of your scale. To give you an example, when I first started my program, I would weight myself every single day. One day I would have lost a pound or two and I would be ecstatic. The next day I would gain a pound and be depressed. This was especially true after finishing an especially difficult workout; I would even contemplate giving up. Please don’t fall into this trap. Your weight will naturally vary throughout the day, depending on water gain or loss, food intake, etc.
As you progress, you should notice a steady weight loss for the first 6-8 weeks (in my case it was 10 pounds). After this period of time, the amount of your weight loss will become less, usually around 1-2 pounds. As you progress in your exercise program and begin to lose weight, your body will have less mass to move, thus it will require fewer calories to burn in order to complete your workout. Also, your body will become adapted to your exercise routine, so now is the time to mix things up (to see more tips on this, please read my article on Overcoming a Weight Loss Plateau).
To lose weight in a healthy manner is a gradual process. You didn’t gain it overnight, although it certainly seems like it, so don’t expect to lose it overnight. Make your exercise routine a part of your new lifestyle, not a supplement to a diet.
Good luck to you and if I can help in any way, please leave a comment and I’ll get back to you.
Weight Loss Reviews
http://exercise.about.com/cs/fitnesstools/l/blprogresschart.htm
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