A fat loss review can help you establish a clear outline of what you need to focus on to accomplish your fat loss objective if you're a beginner; or serve as a reminder for those who are at an intermediate or more advance stage of their weight loss program. Following are seven steps that can serve as guidelines for your personal weight loss plan.
1) Stop Procrastinating and Get off The Fence
The most important step that you can take is to get started. You can easily become overwhelmed with the amount of information on the subject; decide upon a course or program and stick to it. There is no "one size fit all" approach to losing weight - find a fitness and nutritional program that you like and make any adjustment as you go along. There are many e-books and manual that you can download and be on your way 5 minutes from now.
The process is not rocket science; it is only a matter of getting the proper information and mustering up enough desire to initiate action. Successful fat loss is simply a matter of burning more calories (fat) than what you are consuming on a daily basis. The good thing is that once you have your body operating at an optimal level, you will burn calories even when you're resting. Remember the equation: proper nutrition + eating less + working out = fat loss.
2) Find a Fitness Program - Any Fitness Program!
Many people are under the mistaken impression that they must first embark on an intensive fitness routine to be successful in losing weight. Don't get caught up in trying to determine the best exercises for losing weight. If you do not take anything from this fat loss review do understand that what is important here is that you began some sort of fitness routine. You don't need the latest elliptical machine, ab lounger, bicycle, or treadmill; what is required is the ability to decide on a regimen and the resolve to stick to it.
There are many excellent fitness routines on DVD, such as Tae Bo, celebrity workouts and other aerobic programs, and if you don't go that route, there is always walking. This is perhaps the easiest way for anyone to get started with a exercise regimen, especially if you are a reformed couch potato. Your only investment here would be a good pair of walking shoes and setting aside a minimum of 30 minutes, 2 or 3 times a week, for "brisk walking."
You can increase the fat loss benefits of this activity by walking uphill or, if on a treadmill, setting the machine on an incline. Some other benefits of walking include the fact that it is a low-impact type of activity, you can do it anyplace, the technique requirement is minimal, and you can easily find a partner to walk with you. As you advance in your conditioning you can take on more intensive workouts.
3) Focus On Just The Basics
Many people who are trying to lose weight set them up for failure by stepping into the weight loss arena without understanding the fundamentals of weight loss. Tom Venuto, author of Burn The Fat, Feed The Muscle list the fundamentals as:
(1)Do your cardio
(2) Lift weights
(3) Burn more calories than you consume
(4) Eat 5-6 small, frequent meals and never skip meals
(5) Keep your fat intake low, but include small amounts of good fats
(6) Eat natural foods; avoid processed & refined foods
(7) eat more complex carbs, fruits & vegetables
(8) eat lean proteins with each meal
(9) Think positive: visualize yourself as you would like to be.
Don't get caught up into looking for the best weight loss supplement or what is the perfect protein drink; focus on the details and lay the proper foundation if you want to accomplish your weight loss goals. From time to time, conduct your own fat loss review to ensure that you continue on the right path for losing weight and to stay abreast of any new research in the industry.
4) Keep Track of Your Caloric Intake
The key to losing fat is that you must burn more calories than what you eat each day. If you consume too many calories - more than what you burn away by physical activity on any given day - the excess fat is stored in your fat cells. It's important to educate yourself about the various sources of calories and the concept of portion control. Many people are overweight for simply one reason - they overeat!
You can actually eating nothing but the healthiest of food, however, if you eat too much, the excess will be stored as fat. Fat loss is not about starving yourself; it is about eating the right types of food, controlling your portion size and possessing an awareness of the total number of calories you ingest on a daily basis. Also, you don't need tot go to the other extreme and starve your body of the valuable minerals and vitamins your system need to function properly, including - circulation, digestive, elimination, etc.
5) Accept The Realization That Fat Loss Will Require A Permanent Lifestyle Change
This item in the fat loss review should be at the top of everyone's list because it's the number one reason that most people do not succeed - they give up! At the beginning of the year it is quite normal for people, coming off making a New Year resolution, to start a fat loss program with every intention to see it through.
For the first couple of months the follow through is high; but after the initial period, frustration starts to set to overtake most and, the sad part about it, many quit right at the point where they would start to see some real progress. Most people do not understand that lasting weight loss requires a permanent change in the mindset of the individual and that you cannot rush the process. The weight gain did not occur overnight; consequently, you wouldn't lose it overnight either.
A lifestyle change is what is needed; you must make a commitment to do whatever is necessary to lose the weight, and the personal fortitude to make it a natural part of your life. Understand that setback and frustration is part of the challenge and that you can win the battle and live a leaner and healthier lifestyle.
6) Weight/Resistance Training Is A Must
It's generally understood that an aerobic or cardio workout is a vital part of any fitness program for fat loss. When putting together a fat loss review, a vital component your fitness workout is anaerobic or weight training; this is necessary for building strength and adding lean muscle mass to give your body that well toned and sculpted appearance. This cannot be accomplish through aerobic training.
Without weight training, it's inevitable that you will hit a wall in your weight loss effort; the metabolism slows down and finds it difficult to lose additional weight. Lean muscle mass will naturally stimulate your metabolism and cause the body to burn even more fat. The optimal fitness program should ideally include an even amount of time for both aerobic and anaerobic exercises. However, if time is an issue, spend most of it on your cardio routines and the remainder on weight and resistance training.
7) Get A Gym Membership
An excellent way to take the initial step toward losing excess weight is to join a gym. Although a home gym has its benefits as well, a health club membership offers many things that you won't find in a home gym, including: a nice range of equipment, working out with others, a personal consultation, special classes or programs. Working out in this type environment is an excellent way to stay motivated and focused on your weight loss goals.
Should you choose to conduct your workouts at home, as most beginners do, you don't need a home gym to get started; old fashion dumbbells are more than adequate. Below is a dumbbell workout recommended by Tom Venuto:
"Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space saving, although I don't have first hand experience to cite.
If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!
Here it is - The beginner's all-dumbbell routine:
1. Dumbbell bench press (chest)
2. Dumbbell side lateral raise (shoulders)
3. One arm dumbbell row (upper back)
4. Dumbbell extension behind head (triceps)
5. Dumbbell Bicep curl (biceps)
6. Dumbbell Lunges (thighs)
7. Dumbbell One leg calf raise (calves)
8. Dumbbell leg curl (hamstrings)
9. Crunches (abs)
There you have it. Simple and effective. At home or in a gym.
If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days."
It is up to you to take the first steps toward achieving your fat loss goals. Put together your own fat loss review as an outline to get you started on the road to weight loss success. Not only will you feel and look better, but also the other health benefits you'll gain should serve as motivation to decide upon a plan of action and stick to it.
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