You’re doing a solid job of changing the quality of your food and making nutritional adjustments that work well for your lifestyle, you’ve been going for a few weeks/months, and you start to see some changes. But now you want to step it up and incorporate some more structured exercise into your routine for added weight-loss power.

Here’s the problem: It may feel like there are hundreds, if not thousands, of possible starting points with us here and see online nowadays. How do you choose the best way to jump in? The wealth of options — from group training, gym memberships, personal trainers and loads of free online workouts — can make many people feel like giving up before they’ve even begun.

The trick is to think simple and gradual. You’re looking to make exercise into a new lifelong habit, and one which can keep your excess fat from coming back. That requires the same strategy as changing up your food: consistency, programming and starting where you are.

1. Get Walking

Particularly if you’re carrying extra weight, high-impact exercise at the beginning can be tough on your joints when you’re just starting to get into working out, that makes brisk walking a really good option, to begin with.

A useful strategy some of our new client’s use is to schedule your walks in terms of time and location. That keeps walking from being yet another task you might not get to during the day and makes it into more of a priority.

QUICK READ: Achieve Results Even With A Busy Lifestyle

2. Begin With A Short Term Goal First

Huge goals are great, but when you just start working out, you need goals that can be achieved initially before moving on to the bigger ones. For example, aim to walk three times this week. Or walk 10 minutes more tomorrow than you did today.

You might prefer to use distance as a marker instead, adding one kilometer to each walk. These short-term goals give you a sense of progress, which is crucial for staying motivated.

Pick a short distance and amount of time to add and build on each week. By sticking to the above weekly will motivate you to increase your time or distance and you’ll begin to make time for fitness rather than placing at the bottom of the priority list.

3. Building Intensity

After you’ve created a consistent walking routine you enjoy, begin to vary your walks for more intensity. If you’re walking outside, try alternating 2 minutes at a slow pace and 2 minutes at a faster pace. If you’re indoors on a treadmill, you can do this easily by increasing and decreasing the speed, as well as adjusting the incline. This is called interval training and is great for also increasing stamina.

This is a time where you might feel ready to when you can begin to incorporate some strength training into the mix 2-3 times a week. That might include doing a few bodyweight exercises after you’ve warmed up and walked. As you get more comfortable with incorporating these kinds of moves, you can start to explore more strength training options, like using weight training or resistance bands.

READ MORE: The Essential Strength Training Guide

4. Keep Exploring

A large part of what keeps people from exercising is they think of working out as, well, work. They don’t want to push themselves out from their comfort zones and will usually find a reason not to exercise rather than think of the benefits. They might view exercise as punishment for what they ate or as a chore that needs to be checked off the list. But that means they haven’t found the sweet spot that comes with actually enjoying the sensation of movement and the good parts associated with a leaner, healthier lifestyle.

Pick a workout which you enjoy more. The best part about getting back in shape is feeling better when doing other things. For example, start with a sport you enjoy or join a group to exercise with. Some of our clients start playing tennis or squash before starting a training programme with us.

Having a reason beyond just losing weight and beyond those initial small goals — is important for the long term. Maybe that means signing up for a 5K walk six months from now or going for a bike ride with your kids instead of taking in a movie. No matter your future goals, though, be kind to yourself about getting there and try not to overwhelm yourself too much at the beginning.

 

Written by Paul Karoullas – Follow on:

 

Have you just started out on your weight loss or you may be thinking of starting up again in September and have quite a lot of body fat to lose?

There are quite a few articles that we put out that relate to people who are already on their journey or have hit a ‘flatline’ on their quest for weight loss and are looking to progress to the next level. However this article isn’t for them, it’s for those of you who are just at the beginning of your journey and need some helpful hints and tips to get you started.

 

1. Firstly, start out very basic, by cleaning up your diet. Look at first eliminating processed foods, high-fat dairy, gluten, wheat and any food that you know causes inflammation and bloating. Also, eliminate starchy sugary foods such as white bread and pasta, and replace them with gluten-free oats, sweet potato or brown rice. There is no counting calories, no weighing of food, just simply cleaning up your diet. Eat foods that run, swims, is grown in the ground or it can be plucked out of a tree. Very simple.

 

2. The next step is to set a protein goal, as a guide simply use your body weight in kilograms and start by eating 1.5 grams per kilo of body weight. All you have to do is make sure you hit that total amount every day. So for someone who has a lean body weight of 90 kg, they will need 135 grams of protein spread out through the day. Read my article on: Why Consuming Protein Helps You To Lose Fat

 

3. Hit a water goal, I encourage everyone we work with at Lean Body drinks at least 2 – 3 litres per day.

These first tips along with training a minimum of 3 times a week, will help you see very good results. There will come a time when you start to stall, this is where a consistent food diary will come in. You can find a sample training programme in the 12 Week Lean Body Transformation Ebook

 

4. Make a record of your food daily, especially when starting out, this will show how consistent you are being. Inconsistency leads to poor results. So this next step is to just make sure you remain consistent at all times.

 

5. If you have been training in the gym regularly 3 x a week, this is the time when you could add in an extra training session. This extra session will produce another level of results. This could be a supplementary session such as a long walk or a cycle for example.

 

So you see, you don’t have to overcomplicate things, you don’t have to count everything at the start, you just have to do the basics and make sure you remain consistent.

 

As you get leaner, and you lose weight, then you do have to become slightly more specific to see more results.

 

If you’d like to know how we help our clients at Lean Body Training lose weight, and keep it off, pick up a copy of the Lean Body Training Blueprint ebook by clicking the link.