8 Ways to Lose Weight and Get Strong
8 Ways to Lose Weight and Get Strong
In the recent times the subject of health has gained more and more prominence. Health consciousness among people all over the globe has tremendously increased. The modern lifestyle has bred multiple diseases, many of which are baffling modern medicos. As a result, a question that is frequently asked is what aspect of health needs to be taken care of the most. This is a vast subject. But one of the aspects surely is to lose weight and boost body strength.
The bottom line of losing weight is to slash calories. There are two ways of doing this, maintain a balanced diet and exercise regularly. Fitness strength training and dieting go hand in hand to enable you lose weight, build muscle, increase abdominal strength, and improve cardio fitness. You need to start a weight loss fitness program to attain ideal weight and fitness. Here are a few tips of doing so.
1. Clean the diet off saturated fat
Eliminate foods that are deep fried, processed, refined and are rich in saturated fats. Cut down on beverages of high calories and alcohol. By doing so you will steer yourself in the right direction. Saturated fat is linked directly to blood cholesterol level and heart disease risk. Besides this, it can cause insulin malfunctions; augment the risk of diabetes, cancer, ovarian disorders and other health problems. According to surveys, on an average an American adult consume 12% of their calories from saturated fat. But it is advised by the Advisory Committee in the 2005 Dietary Guidelines for Americans that a maximum target of 10 percent should be set.
2. Ensure a high intake of fibrous diets
Many a time people get goose bumps at the thought of cutting down calories. They bear a notion that it means changing their diet altogether. They believe that life will get miserable as they will be deprived of food stuff that they like gorging upon. Such an idea is absolutely wrong. Ordering your diet for weight loss means you will make your diet more balanced by taking care of what you eat and in what quantities. Besides this, you will add more nutrients to your diet that it lacks to make it more balanced. It has been often found that on an average a regular diet lacks in fiber. Fibrous foods that comprise green vegetables and whole grains like oats, wheat etc. serve many purposes. They satisfy your hunger and are good purgatives. They flush the body of toxins. Always ensure that your food has good fiber content.
Always consume in small portions more often. This brings down calorie intake and gives the body plenty of time to digest the consumed food and convert it to energy instead of fat. Remember good diet is always a better choice than weight loss medicines that are available in the market.
3. Stop emotional eating
Emotional eating is a very common problem which leads to obesity. But this is not discussed as dietary problem on a regular basis. Emotional eaters eat food when they are not really hungry. They do it to keep themselves occupied, to bust stress or out of sheer boredom. Food that are consumed during emotional eating are generally high in calorie like, fries, burgers, chocolate, ice cream and other unhealthy snacks.
If you are an emotional eater find out what is triggering such a practice. Learn your hunger signs. Stop buying comfort foods. Find ways keeping yourself busy in some meaningful task so that emotional eating takes a back seat.
4. Keep the body hydrated
Water is an essential tool of weight loss. It is a worthy substitute for high calorie beverages like soda, juice and alcohol. It has no fat, no calories, no carbs, and no sugar. It subdues your appetite. Water keeps your body hydrated. Dehydration makes you feel tired. It leads to fatigue, muscle weakness and dizziness. Drinking water has many other benefits, like it cleans up the skin, abates the chances of digestive problems, frees the body of toxins, reduces the chances of getting cancer. It provides lubrication to joints and metabolizes fat. The Institute of Medicine recommends that men get about 3 liters a day and women get about 2 liters a day. Go for workouts
Exercise regularly to build muscles and burn fats. Having healthy muscles in the body is crucial. Muscle tissue burns more calories than fat. Therefore the more muscles you have the more is your metabolism rate. With more muscles you burn calories even when you are at rest.
Workout could be of various types. You can go for cardio. Aerobic exercises for a couple of days per week for 45 to 60 minutes are sufficient to burn most calories. Do compound and complex exercises. Consult a trainer for circuit exercises that make use of multiple joints and muscle from more than one group. You will gain a lot of strength by doing them. Some examples of these exercises are bench presses, dead lifts, military presses, back rows and squats.
There are people who are averse to joining a gym or participate in fitness classes. You do not have to go for formal workouts to burn calories. You can participate in physical activities that you enjoy like, running, swimming, biking, rope jumping, stair stepping and elliptical training. Of course working out in a gym or taking aerobics classes will give faster results. Ideally you should combine the physical activities with strength training exercises. You will see that fat tissues are being replaced with muscles, soon.
Make a weekly schedule of fitness training exercises. For eg:
- Day 1 – Working all muscle groups
- Day 2 – Weight and free-weight exercises
- Day 3 – Rest
- Day 4 – Sit ups and stomach exercises
- Day 5 – Cardio
- Day 6 – Rest
- Day 7 – Cardio workout and arm exercises
5. Get plenty of sleep at night
Body fitness and strength does not depend only on food and exercise, it also depends on reasonable sleeping hours and soundness of sleep. Adequate sleep refreshes the body. The Centers for Disease Control recommends adults get seven to nine hours of sleep a night. See a doctor for chronic sleep loss. This can manifest in health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power.
6. Get rid of stress
Stress of any kind is not good for your health. Stress and anxiety is also pose a block before your weight loss efforts. People who are under stress tend to eat more, exercise less, sleep less and this gradually makes them fat and overweight. Managing stress is not easy. But do whatever is possible to bust it like listening to music. Do some light exercise that you enjoy doing which could include dancing, aerobics and many more to de-stress yourself. Swimming if you enjoy is a good stress buster.
7. Stay motivated
When you start on fitness routine, you may feel that you are not enjoying them after a period of time. You may feel tired after a little workout. This is because your motivational level has gone down. At such times you need turn to people who are models of fitness to get inspired. Read articles that tell about importance of good diet and regular exercise. You can also put motivational quotes on the wall of your training room. Listen to music that would motivate you to go beyond your comfort zone in a work out. Join group exercise classes. These are usually conducted in the morning or evening hours. Here you will meet many people and get inspired about workout and maintaining a healthy lifestyle.
8. Check the fitness results from time to time
You should always keep a weighing machine to keep tab on your weight. You can use a physical measurement such as bicep size, or a stop watch to check as to how fast you can run a mile. Record these measurements. These are good sources of motivation if you are making progress. They will also give you an idea how much you need to improve to reach the mark. However, do not expect a change every day. Fitness goals are long time goals. So have patience.
Lastly, stop thinking on how you can lose weight. Jot down your goal for weight loss fitness program and kick start with practice. Good luck!
Where to find personal training in Klang Valley?
We have several suggestions for you =)
1. Private and Group Training – by Alpha Fitness
2. Play Gym Lesson for Kids – by BeeBop Circus Jaya ONE
- Age group : 1 to 7 years old
- Location: Jaya ONE, Jalan University, Petaling Jaya
3. Fitness Programme for Kids – by Home Life Fitness
- Age group : 7 to 12 years old
- Location: Bandar Mahkota Cheras
4. 1on1 Personal Training – by freelance instructor Christine Teh
Age group : 5 to 80 years old
Location : Around Petaling Jaya, Subang Jaya area
On the other hand, you can also try out our partner MMA gyms for a much better result!
- Dragon Muay Thai Club in Bukit Bintang
- Lekir Fitness & MMA Studio in Shah Alam
- Elitez MMA Fitness Academy in Klang