Best exercise to lose weight for beginners

When it comes to losing weight, dieting is often not enough, you need to exercise in order to see significant improvements. But where can you start? Not everyone has the time, money or confidence to join a gym, but that shouldn’t keep you from achieving your goals.

If you do not know where to start your weight loss regime, this article will introduce you to a few of the best exercises for weight loss beginners.

These beginner exercises are effective at targeting different parts of the body, working the body muscles to increase the metabolism of fats, leading to lesser fats in the body and more effective weight loss.

Cardio exercise

If you have never worked out before, or have been in a long stretch of inactivity leading up to your new commitment to exercise, then you need to ensure your heart is prepared for the exercise to come.

An intense cardio exercise (sprinting, stairs, hill climbs) should last an average of 25 minutes, three days a week.

Lighter exercises (walking, light jogging, moderate cycling) should be 30 minutes for 5 days in a week.

Even if you don’t have enough time for a 25-30 minute cardio session, it’s always a good idea to warm up with light exercise capable of getting your heart pumping prior to doing anything strenuous.

Skipping Rope

Skipping Rope is a favorite to many from kids to professional boxers. The agility and intensity of skipping rope can make your excess weight melt away like snow in the sun. In fact, you can lose up to 10kcals every minute. This makes it a favorite among the best exercise for weight loss

It is simple to skip rope. You hold the two ends of the rope with your hands and then flick it over your body, jumping over it when it comes under your feet. No rope? Try jumping jacks instead.

Push-Ups

This is among the best core workouts and nearly everybody who went to PE classes knows how to do a push-up. If you are a greenhorn in this classical weight loss exercise, it is simple.

You rest your body weight on your hands (palms down shoulder-width apart) and toes (pointed down) while lying on the ground, face down.

You need to keep your core locked in order to ensure a flat line over your heels, gluteal region and head. Lower your chest to an inch above the ground and ‘push-up’ using your chest and arms.

Plank

This is one of the best exercises to lose weight around your waist area. Normally, this is the area that harbors a lot of fat in the body.

So what do you need to do? Remember the initial position for push-ups? This time around, instead of supporting the upper part of the body with your hands, use your forearms only. Ensure that the abdominal region is on a flat line with the rest of the body.

Get your abs tensed and hold this position for a minute. You can increase the time with time as your strength grows.

Squats

Squats for weight loss can be done with or without barbells. For some beginners, barbells only intensify the exercise to an unbearable level, so don’t be afraid to start slow and work on your form before you add weights.

How does one effectively do squats? Stand with your legs apart the distance of your shoulders.

If you have a barbell, hold it at the back your head. For those who do not want to go the barbell way, cross your hands over your shoulders at the front.

Slowly, go down with your torso to the level of your thighs. Stay parallel to the ground. Watch your knees do not protrude in front of your toes or nose.

Final word

This are some of the best exercise to lose weight for beginners that are simple and affordable – but they are not enough on their own to get you the results you want!

If you are looking for advice on a weight loss program that takes into consideration your goals, your lifestyle, your dietary sensitivities and your desire for fast results – contact a Slimwell advisor today to find out what a customized weight-loss program looks like.

Can You Lose Weight and Gain Muscle Simultaneously?

Losing weight and building muscle are typically considered to be twin goals of physical reconditioning and weight training. However, most times the body resists doing both at the same time. This is because the body tends to increase the level of muscles and fat when the supply is in plenty and loses both them when the availability of food is scarce.

As such, those looking to maintain muscle require large amounts of fats. On the other hand, to lose weight, you will need to reduce your calories intake and burn more stored fats.

It’s already becoming clear that there’s nothing easy about doing these things simultaneously, but let’s dig a little deeper.

Differences between Losing Weight and Building Muscle

What it Takes

Weight loss is considered to be more of a mental challenge.

This is because losing requires you to embrace a new lifestyle. You will need to incorporate some significant changes (doing away with bad habits that lead to weight gain) and breaking habits is tough work regardless of whether it’s smoking or taking three sugars in your morning coffee.

Building muscle, is both a mental and physical struggle. You will not only be required to take in more calories, but the level of exercise intensity is on the extreme side. Building muscle is a process that takes quite a long time and often requires you to work for a long time before you seeing progress. The discipline required can take a toll on both your mental and physical wellbeing.

What’s Heavier?

Muscle is denser than fat, which means success in gaining muscle can sabotage the goal of losing weight.

Should I Build Muscle or Lose Fat First?

Unfortunately, biology goes against achieving both goals at the same time, so we encourage you focus on building your strength up as part of your long-term goal for weight loss. Even though muscles are technically heavier, building your strength will make it easier and safer to do the activities you need to do to lose weight.

Why not so both simultaneously?

While biology doesn’t exactly make it easy, don’t lose all hope! With a few strategies from an expert you can achieve both weight loss and muscle gain simultaneously.

  • Consume Proteins for Every Meal

Research shows that a low-calorie diet combined with a high protein diet will help you lose fat while at the same time helping you gain muscles. As a general rule protein should be spaced out evenly across your daily meal plan.

  • Lose Weight Slowly

You may feel like you need to lose weight as fast as possible. However, if you want to ensure you keep your strength, consider a long-term strategy that doesn’t throw your strength out with the fat bathwater.

  • Strength Train at Least Three Times a Week

Concentrate on high-intensity interval exercises to help you burn fat and build muscles at the same time.

Conclusion

The truth is that everyone could use a little help when it comes to losing weight without losing muscle, and Slimwell can help!

Best-practice aside, we offer something extra that makes losing weight and keeping muscle a heck of a lot easier. Contact one of our Slimwell advisors today and ask them to tell you more.

Why Healthy Foods Don’t Always Lead to Weight Loss.

You’ve decided to embark on a journey of losing weight, and you should feel good about this decision; a healthy lifestyle is not only linked to a longer life but a happier one as well.

But where do you start? There are numerous ways you can lose weight fast. The problem is that simply eating less is likely to leave you feeling unsatisfied and hungry.

Juggling a weight loss program with family and work life can be a daunting experience especially when done on an empty stomach.

The good news is you do not have to endure this, with a simple adjustment to your diet you can be on the road to jumpstarting your weight loss, without suffering hunger pains.

Losing weight is as much about you, as it is about the foods you eat.

•    The first thing to understand is that all calories are not the same; some calories can fill you up without  having a profound, adverse effect on the body.

•    The metabolic process varies for different foods and different bodies. Some take longer pathways through the body, while others react with you differently based on your genetic makeup.

•    Different foods have enormous impacts on your unique body, with effects that can range from raging hormones to feelings of hunger to the amount of fats your body can efficiently burn.

DID YOU KNOW?

At Slimwell, we include a food sensitivity test with every weight loss program to identify the foods that may be creating inflammation in your system and to help you make the best food choices for your unique dietary needs.

Not quite ready to commit to a weight-loss program? The following advice should start you down the right path.

Healthy foods to eat to lose weight

While no one particular food holds the magical wand to weight loss, the following foods are likely to help you stop the hunger, without adding a lot of fat. Most of these foods are known to have a low energy density, which means that you can have large portions without going overboard on calories. They also have high fibre which will help suppress your appetite by keeping you full for longer and making weight loss a little easier.  

I.    Avocados

This monounsaturated fatty acid fruit contains dietary fibre, phytochemicals and potassium. According to studies, people who enjoy avocados regularly, typically enjoy low body weight, BMI and waist circumference. This creamy and flavourful fruit has a satisfying fat and fibre combination which will help you cut down on your weight, without going hungry.

II.    Eggs

The egg’s high-quality protein contains essential nutrients including choline and vitamin D. The other good thing about eggs is that they are typically eaten in the morning, which makes them a protein powerhouse that helps regulate hunger and appetite hormones.

III.    Beans

If you are trying to lose weight, then your best friend should be healthy foods that are high in fibre. Luckily, this is a condition that beans fulfil effortlessly. They keep you feeling full for longer and score relatively low on the calorie level.

IV.    Yoghurt

The protein-packed goodness is full of probiotics which help you lose weight by keeping your bacteria happy (which is excellent for your metabolism).  Stick with plain yoghurt instead of the flavoured yoghurts, which are often packed with sugars and calories.

V.    Salmon

It provides high-quality protein that is equipped with plenty of good omega-three fatty acids. It will help you feel more satisfied when you are watching your weight. It’s versatile, delicious and provides the recommended servings of white meat.

VI.    Fruit

Add in fresh fruit in place of unhealthy snacks. It’s a natural treat that holds the benefits of antioxidants and fibre. Studies show that high consumption of fruits lowers the risks of becoming obese.

Conclusion

We hope that this list of healthy foods helps motivate and encourage you to achieve your goals. Of course, diet is just one of many factors that influence weight loss. For the chance to learn about ways to accelerate your weight loss – contact us directly and speak with one of our Slimwell advisors. You won’t regret it!