#beginnersweightloss

[gossiplolly-blog]

Running to Lose Weight for Beginners | How to Lose Weight Quickly |

If you want to lose weight quickly and easily look no further. In our guide Running to Lose Weight for Beginners, we show you all the tricks of the trade to blitz the fat stores like they've been nuked by the fat squad. 👟 #FatBurningGoals 👟

[healthcavalier-blog]

Free Weight Loss Planning Guide - http://healthcavalier.com/free-weight-loss-guide/

Weight Loss Basics for Results

When you make a decision to begin a healthy lifestyle, most people will have weight loss as a goal. Most folks don't know where to begin and that's where Health Cavalier comes in with Weight Loss Basics for Results.

Weight loss results will vary greatly from person to person. But most everyone wants to see results fast. Is fast weight loss really a possibly....YES. "Fast" is a relative term remember. One of the keys to success is consistency, it doesn't mean you can't cheat occasionally, but you need to be eating clean most of the time.

There are different types of weight loss. This could be just seeing the scale "go down" without a concern if it's fat or muscle mass. If you want to make health apart of your life, then mostly likely you will want to lose "fat".

The first thing we need to address is how much body fat do we need to lose. There are a couple ways to determine this. You can determine your Body Mass Index or BMI for short.

How does the BMI work?

It uses a specific formula to generate a numeric value that will give an indication of how healthy you are.

BMI For Adults Widget

Less than 18.5 = You are underweight 18.5 – 24.9 = You are a healthy weight 25 – 29.9 = You are overweight 30 + = You are obese

But is this a true reflection of what is occurring?

The truth is that Body Mass Index is only a guide. As a result, those who refer to this formula must remember that it cannot be applied universally as a be-all and end-all for assessing health. This is because BMI has its limitations.

What are the limitations of the BMI?

Yhe BMI should not be used on someone who is very muscular and/or athletic, as increased muscle mass will yield more weight. This then results in a higher BMI. For example, if you saw a weight lifter who had a BMI of 33, this would make him obese. However, you would be hard-pressed to make an argument that he is carrying a lot of fat!

So what is a better measurement of health?

Abdominal fat content is often considered a better measurement of health than overall weight. Fat stored in the abdomen puts you at a greater health risk than fat that is stored in the thighs. This is because abdominal fat can surround your internal organs.

So BMI can be used as a baseline but it still doesn't help you develop a plan to lose weight...right! It just tells you where you are today.

The first thing we need to calculate is our Total Daily Energy Expenditure or TDEE. This is the number of calories you burn in a day just being alive. Then you have your external factors such as how active you are, how intense you exercise, etc.

To create a plan, you need to determine your TDEE.

Alright so now you know what is the total calories you need to consume each day, perfect! Oh, but wait...how do I do this without it feeling like a diet!!!! First I absolutely hate the work "diet" this indicates its short term and you'll most likely gain the weight back. You need to change your mindset to understand and believe this is going to be a lifestyle change for you and we're talking about "Nutritional Education", not a diet. This is very important.

Remember when you are first starting out small changes will yield big rewards. And when you're consistent you'll find yourself looking for other ways to live a healthier lifestyle.

Start with small changes so you can commit long-term. There are endless healthy food options you can choose from which taste great, so you don't feel like you’re being restricted.

How about..

Oatmeal and fruit

Eggs and avocado...One of my go to meals

Eggs and salsa

Chicken & sweet potatoes

Steak and broccoli/rice

Tune sandwich

Fish and pasta

Potatoes

Milk

Whey Protein

Supplements have there place in a healthy lifestyle, but they shouldn't be the first thing you reach for. One exception to this would be Whey Protein, since this is really just another protein source. Throw some protein powder in a blender with milk and a banana and you have a great tasting portion. The combination are endless for a quick and healthy snack. Just remember not all protein powders are of equal quality. My personal favorite is Optimum Nutrition Gold Standard Double Chocolate...yummy.

The important thing at this point is to make sure you are hitting your calories. Don't fall into the trap of thinking the lower the calories the more weight your will lose. We want to develop a healthy plan, not crash dieting. The best weight loss will happen when you are hitting your daily calories. Weight loss takes time; you didn't gain your weight in a week so don't expect to lose it in a week.

A healthy pace is about 1.5 - 2.0 pounds per week, so just trust the process. Again, we are targeting true body fat loss, not body weight loss. Frequency of meals can also play a significant impact in your eight loss goals. This is related to the spike in insulin levels eating may cause. I'll be covering these strategies in another article.

Weight loss isn't a secret, eat less than you burn over a period. 

To your success!!!

-Health Cavalier

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[trainfromfattofit]

Weight loss for BEGINNRS!

Hola Guys :) 

First of all let me begin by saying that i know apologizes are in order and i'm very sorry for the delay. I am honestly sorry from the bottom of my heart for keeping you guys waiting for so long.

I know i said a couple of days but something unexpected happened and me and my family have been dealing with a loss, on top of that i had my finals and it was just not a good time for me. However, i'm not trying to shift the blame on anything, i am truly sorry. 

Now that i am here finally, i promise you there will be no further delay, i'm already working on fitness tips and tricks for beginners, i've decided to review some workouts too for everyone's benefit. I'm also looking into meal plans (not diet plans). Everything is in full swing!!!

I've decided to make a separate tumblr for beginners specifically that will cater to all things 'beginners', it's going to be up on 12th December'14 (US time). As soon as it is up i will post a link here so you can be directed to that blog :)