Category: Health

This article will branch off to other topics of interest dealing with health, nutrition, and muscle-building workouts in our society. The previous article aimed at weight loss exercises.

Let’s get started with “weight loss tips for beginners“; It has become increasingly noticeable that more and more guys are taking the initiative of wanting a fit body or eight pack and perfect body. Weight training or wanting to be the bigger man is the instinct for “US” guys, and it’s inbuilt that to be the pack leader, we have to be bigger and stronger. Let’s face it, we are animals/ primates, and we feel the need to dominate the competition to win the girl across the bar or win at sports against our fellow man or just that feeling of winning to boost our fragile egos.

Women’s weight training is an entirely different scenario. Unless you’re a woman packing some primary Testosterone in her system or loves being the man in a relationship. The majority of women want that sexy-toned model to look to their bodies while being a strong independent woman who doesn’t need a man to open a jar of Vegemite.

Muscle Building Workouts Plan For Beginners

Weight training is a broad term in the context of things. This article will have muscle-building workouts and cover the basics of weight training and probably focus on weight training preparation before diving into the exercises and programs. I’ll focus on getting Strength, Toning, Muscle Gain, Muscle Building Workouts in this article on weight training

1

GYM

Join the Gym as most of the weights, equipment, things needed for weight training are located in your gym. Also, investing in a personal trainer will help you achieve your important goals. You can see below the Gym Exercise Plan for Men and Gym Exercise Plan for Women.

2

Motivation

Motivation

Motivation is key to weight training or Muscle Building Workouts to improve from week to week continually. By now, you have probably noticed that I use the words always and grow a lot, and I will keep on saying that until those words have been pounded/ drilled into your brain.

I would recommend, if being alone at the gym or home and you lack motivation, to either have a partner with preferably similar goals and ideas so they can provide that extra motivation each time. They are also having a trainer weekly or for the first few sessions will give you the information needed to take that next step or give you an incentive to keep on going as they monitor progress and keep you in check.

3

Food Plan

Food Plan

Your diet/ food plan is essential when weight training or muscle building workouts, and knowing the suitable types of food to eat will help your ability to get fitter, stronger, and more significant. Try and eat mostly protein-based food groups when weight training. Protein helps in the recovery process of muscle building because doing weights causes “micro-traumas” to the specific muscle being trained. Here is an example of a food plan during weight training.

Meal	Food Plan
Meal 1	Protein Shake, One glass of light milk Six tablespoons of oats, one tablespoon honey Two slices pawpaw One tablespoon of WPI (Whey Protein Isolate) 25gm of Silken Tofu One banana
Meal 2	Two rice crackers Tuna, avocado Fruit 500ml of water
Meal 3	Chicken or red meat Brown rice Green vegetables Salad and a Liter of water
Meal 4	Two boiled eggs Salmon Brown Bread
Meal 5	Grilled Fish or Chicken Green vegetables Fruit and 500ml of water

You can mix what you eat on different days when concentrating on cardio exercises. Some meals are replaced by carbohydrates such as having pasta or cereals instead of just meat dishes.

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4

Rest Day

Rest Day

Rest is just as important as the previous points mentioned above in muscle-building workouts and weight loss exercises. It takes about 2-3 days for that muscle group to recover; therefore, you shouldn’t train the same muscle on consecutive days as it might cause injury and derail your program.

Getting the minimum 8 hours of sleep will give better results, and 8 hours of rest ensures the maximum time for muscles to repair, build, and get stronger. In today’s society, people seem to only get six or even fewer hours of sleep for reasons such as work, stress, alcohol, television, and the list goes on. However, to achieve your desired goals, sacrifices have to be made, and hard work is involved if you want to achieve strength or muscle gain. Eight hours of sleep isn’t much to ask, and the results will show if you stick to my guidelines and plans.

5

TECHNIQUE

An important point to consider before diving “arms” first and pumping those weights is “TECHNIQUE.” I would recommend that the first step you take is to research the proper techniques of the exercises mentioned in my program or any other program you look into by yourself.The technique is just as important as any other point mentioned earlier because it prevents injuries that can delay your weight training progress while having long-term problems in the future. I care more about your body being sustainable/healthy throughout your life and having future problems due to improper technique and improper conduct (Easy way of steroids, growth hormones to pack on muscles).

Muscle Building Workouts Plan for Men

Muscle Building Workouts Plan for Men

Concentrating on the basics of weight training summarizes the essential initial steps to weight training before we get to the specific exercises and programs. Imagine earlier articles to this website as building blocks to that end goal or peak of a Pyramid. Now imagine those blocks stacked up further after you reach your weight loss goal to another peak to your body’s unlimited potential. That is Weight training and becoming more assertive, more significant, cut, fitter, and the difference between an average body and an impressive physical body you can be proud.

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Gym/ Exercise Plan (for Men)

The best way to describe what exercises to do would be to put out a recommended exercise plan like a benchmark and show through videos (for the more advanced type exercises), pictures, in-depth explanations with the best way to go about it. This article will focus on Muscle building workout plans as weight training generally applies Men and women who want the perfect body. Weight training is a very general concept and is just as crucial for women to do it as men in being a strong independent woman. My following section will focus on Muscle Building Workouts Plan for women.

If you desire to pack on muscle quickly, the old saying is true: You require to train smarter, not harder. For the time being, we will focus on three exercises a day to start with, and as we progressively get stronger, bigger, and fitter, you can branch out to specific muscle groups.

Monday

1. 1Bench press (Muscle group; Chest)
2. 2Chin up (Muscle group; Back)
3. 3Deadlift (Muscle group; Lower Back, Quadriceps)

Do 25 total reps of every exercise, using a weight you can lift 5 to 6 times (Except Chin-ups as that is your body weight or could be assisted chin-ups initially) before your speed decreases or your form changes. Rest about 45 to 60 seconds between sets.

Tuesday: Rest

NOTE: If you are considering trying to lose weight or concentrating on getting fitter with cardio exercises. Doing cardio work on alternate days to weight training or those “Rest days mention above” will give you better results faster and give you that desired body sooner than you think.

However, try to have at least one or two days of truly “Rest days” comprising no physical activity.

Wednesday

1. 1Dumbbell single-arm shoulder press
2. 2Dumbbell single-arm row (Muscle group: Back and Biceps)
3. 3Dumbbell lunge or step up (Muscle group; Legs)

Do 40 total reps of every exercise with each arm or each leg, utilizing a weight you can lift 10 to 12 times before your speed decreases or your form changes. Do all the reps of every exercise before resting—Rest 45 to 60 seconds between sets.

Thursday: Rest

Friday

1. 1Barbell bent-over row (Muscle group; Upper Back and Lower Back)
2. 2Dip (Muscle group; Triceps)
3. 3Squat (Muscle group; Quadriceps and Glutes)

Saturday and Sundays

Those two days could be your “rest days” or, for better results body-wise, implement cardio work into your routine or repeat one of those muscle-building workouts days into a Saturday or Sunday.

7

Additional Pointers (for Men)

Every few weeks, try to mix your exercises and routines, so your body is not used to them. For example, instead of doing Monday’s workout on a Monday, do it on a Wednesday and vice versa. This helps with the body never being used to your workouts because once your body gets used to something, the results will plateau, and therefore, muscles will not get bigger. Think of it as a motivating aspect, too, as you are not doing the same thing week in week out.

Always try to improve or do heavier weights each week. Aim at a 15% increase every 2nd week at a minimum. If toning or getting CUT is your goal in weight training, then it’s easy to change the gym/ weight guide around to suit your aim. E.g., instead of doing 4-6 reps with the most substantial weight, you can lift in 15-25; do a total of 40-60 reps or weight where you can lift each set about 12-15. This concentrates on the endurance part of weight training and gives the muscles are more toned or CUT effect without getting more significant.

Muscle Building Workouts Plan for Women

Muscle Building Workouts Plan for Women

Let’s start by saying even though this article is somewhat sexist, I am by no means a sexist man, and I am here to help the opposite sex in whatever health needs they might need and want. I was hoping you could think of me as your best friend who can tell you what body parts you need to improve to reach your potential to sexiness.

8

Toning

I’ll use the word “toning” from now on instead of “Weight Training” since for women, any connotations with the word ‘weight,’ and ‘training’ automatically alerts to their profound instinctual nature that it means, “Butch, Fat, gaining weight, junk in the trunk, Rippling Muscles” and the list goes on.

Instinct and physiological nature play a huge part in the difference between “toning” for women and “weight training” for men. Women are attracted to men with a body ratio of 2-1 of 1-1 (That V shape from shoulders to waist), and that’s why men concentrate mainly on the upper body due to women seeing this body shape as the alpha male or leader of the pack that can provide for her.

When toning, women concentrate on the overall “PEAR/ Hourglass” body shape or a ratio of 2-1-2 as men see these traits as being able to bear children and therefore makes men more attracted in nature to this type of woman.

This section is aimed at women; however, men are free to use these programs as it depends on what your goal is when exercising/toning and how you want your body to look. I specifically aim for women since my previous section seems quite “Men” related. If you’re a woman, read my earlier articles as it gives an insight into what to look for in terms of technique, diet, rest, motivation. Furthermore, the exercises mentioned before for Men are easily implemented in women’s muscle building workouts plan, only it needs some tweaking which ill explains later.

9

Gym/ Exercise Plan (For Women)

Unlike my previous muscle-building workouts plan for men with only a few exercises. For women, I’ll concentrate on the whole body with some emphasis on specific areas. The training involves a lot more exercises and techniques to consider. This is still an introductory article, so ill try and keep things simple and highlight the main points throughout.

Monday: Upper Body

1. 1Bench press (Muscle Group; Chest)
2. 2Shoulder Press
3. 3Dumbbell Curls (Muscle Group; Biceps)
4. 4Lying Triceps
5. 5Lat Pulldown (Muscle Group; Upper and lower back, Biceps)
6. 6Machine or Dumbbell Fly (Muscle Group; Chest and supporting muscles)

Do 45-50 total reps of each exercise; using a weight, you can lift 12 to 15 times before your speed slows down or your form changes. Rest about 60 seconds between sets.

– Important Note: If I don’t provide pictures or videos on the above or following exercises, then it means I have shown it before in my previous articles, such as; weight training for beginners

Tuesday: Rest

Wednesday: Lower Body

1. 1Medicine Ball Squats (Muscle group; Quadriceps and Glutes)
2. 2Squats (Muscle group; Quadriceps and Glutes)
3. 3Dumbbell lunge or step-up (Muscle group; Hamstring, Glutes)
4. 4Calf/ Foot Raises

Do 45-50 total reps of every exercise; using a weight, you can lift 12 to 15 times before your pace slows down or your form changes. Rest 45 to 60 seconds between sets.

NOTE: Try and invest in a medicine ball at home as it is especially crucial for women with toning, stretching, and flexibility.

Thursday: Rest

Friday

1. 1Medicine Ball crunches
2. 2Plank– It is important for women with weak pelvic muscles. Also, it helps strengthens the core supporting muscles around the stomach region– If you can’t do the standard plank position, try going on knees initially (going on knees shows your weak core muscles).– The aim is at least 30 seconds to a minute and does as many as you can air Bike Enter your text here.
3. 3Air Bike
4. 4Lying Leg Raises

Do 50-60 total reps of each exercise, with each set, comprises 18-20 reps before your speed slows down or your form changes. Rest about 60 seconds between sets.

NOTE: It is essential to do Abs with the proper technique. DON’T listen to people who say do 1000 crunches a day etc., because that’s detrimental to your progress for nice tone abs and might cause injury problems, especially in the lower back area. Remember to concentrate on the contraction of Abs and technique. It’s not about the number of reps you do, but how you do it.

Saturday and Sundays

Those two days could be your “rest days,” or for better results body-wise, implement cardio work into your routine or repeat one of those weight training exercise days into a Saturday or Sunday. Also, “rest days” such as Tuesday and Thursday could be cardio days as most women would rather be nice and lean rather than pack on muscle.

10

Additional Pointers (for Women)

Every few weeks, try to mix your exercises and routines, so your body is not used to them. For example, instead of doing Wednesday’s workout on a Wednesday, do it on a Monday and vice versa. This helps with the body never being used to your muscle-building workouts because once your body gets used to something, the results will plateau, and it will seem like you are never improving.

As these workouts are more for women, I would imagine no woman wants to look like some incredible hulk. However, improvement is always the key in any exercise you do in Cardio or weights. So once you get to a suitable weight you can lift with each exercise, DON’T continue doing the same weight and reps/ sets each week. At least try to incorporate more reps or more sets in each workout with the same weight, so you don’t get bigger muscles BUT a more toned effect. The result will be a leaner you that has muscle endurance without compromising your natural womanly figure and is generally stronger overall in each body part.

Concluding thoughts

Once you start seeing results, you will realize that continually improving your weight lifting potential and getting a beast or cut will give you more focus to strive for higher goals.

Remember, my main tips/ points from this article’s muscle-building workouts plan apply to not just men but also women. Try to follow the diet, guidelines, get enough rest, and above all else, have fun exercising and be motivated to be healthy.

Once you start seeing results, you will realize that continually improving your weight training potential, getting stronger and toned, will give you more focus to strive for higher goals. The result will be a sexy new you.

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At this time in the journey to losing weight, we have concentrated on getting your head in the right place, developing food and daily Weight Loss Exercise plan which hopefully gives you the motivation needed in losing weight or keeping an ideal weight range, and living a healthy sustainable life.

The following important part is to tie everything we have done so far into a neat little package, with the last remaining component being EXERCISE. Now, if you thought sticking to a food plan is HARD, sticking to regular physical activity is even more challenging. Think of it as reaching the flat spot of a mountain, thinking it was the peak, only to see more mountains and hills to the pinnacle. AND no, don’t believe the pinnacle as a strawberry glazed doughnut as a reward because that doughnut is long gone from your diet….Hopefully.

Weight Loss Exercise Plan at Home

Remember, in my previous article of “Weight Loss Tips,” I said exercise is about 40% important in the overall scheme of things. When you get the right balance between diet and exercise, the results of stripping the fat and kilos off will become considerably noticeable quickly. As long as you have the right motivation, reasonable goals to aim at, and the willpower, losing weight and maintaining a healthy size will become second nature, making you happier with yourself and in life generally.

The following steps should ensure the final part of the weight loss program and ties everything you have learned so far.

1

Rewind

When I am writing weight loss tips, I think of you as a beginner, novice, someone whose whole life until now has been living under a rock or, more appropriately, sitting on the couch watching television while eating Pizza Hut. I think of you as someone who wants to change and is WILLING to make the necessary steps to live a healthier life from your current one. The recommendations I give are for you to follow and to learn about your body and physical exercise continually. We are always learning new and exciting things about everything in life.

2

Stop Making Excuses

Stop Making Excuses

There are 24 hours in a day, and I am sure everyone can fit in at least 30 min to an hour of some physical activity throughout the day. If you say, “I have no time blah blah.” Who are you kidding? Me? Grandma? Mum? Dad? A neighbor who sees your fat ass every day watching TV? You are only fooling yourself if you came up with that excuse.

3

Rest Days

Rest Days

Weight loss exercise 3 – 4 times a week. I want to repeat this weight loss exercise 3 – 4 times a week. No, I don’t mean walking to the remote control/ TV to change the channel or walking to work from the train station in your suit. If you leave your house for some magical reason, at least get someone to hide that remote when you return, as it will give some physical activity finding the thing.

• Since I am here to give you advice and recommendations, there are 24 hours that equal one day. Pretty extreme right that in a ‘TIME POOR’ society we live in, everyone seems to have no time for the little things in life, such as taking care of oneself.
• It is breaking our day up so we can fit in healthy eating and exercise. Sleep comprises up most of the day with about 8 hours average needed, and work equals roughly 10 hours average (including transport time). That leaves a MASSIVE 6 hours of free time, and all you need to do is somehow fit 30 mins to an hour of physical activity 3-4 times a week. That leaves the remaining three days of no exercise or, in fitness terms, “Rest days.”

4

Daily Food Plan

Now the next few steps are getting the specifics of what you can do in exercising and what to concentrate on. Also ill try and put in an example of a weekly plan for weight loss exercising. Read here 9th tips of weight loss that Daily food plans coincide with this and should provide necessary nutrition for recovery and energy levels throughout your day.

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5

Exercise Time

Workout

Figure out your weight loss exercise time. Suppose you’re a morning or afternoon or night person. In that case, it will give you an indication of when the best time your motivation levels would be at their highest and therefore being able to exercise properly.Preferably the best time to exercise is in the morning before breakfast if you think of LOSING FAT FAST and not worried about muscle loss. In the morning, before breakfast when exercising, maintaining a high heartbeat or BPM (Beats per Minute) should ensure you are burning the fat straight away as there is no food or energy to burn off. This exercise works, and I use it quite often when I need to lose weight and fat in a short space of time.

Warning: By doing this tip and exercising in the morning, it will make you hungrier than usual, so try to refrain yourself from gorging out like it was the last supper.

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Routine Weight Loss Exercise

Routine Weight Loss Exercise

Ideally, we want to exercise 5-6 times a week and one day of rest because weight training with cardio gives the best chance to lose weight while being leaner and stronger rapidly. However, we will stick with my recommended 3-4 times a week at this moment in time and mainly stick with cardio weight loss exercises.

• WALKING or jogging is probably the easiest and cheapest form of cardio exercise someone could do. All you need is a proper set of sneakers and a plan where you are running or jogging too. Since I assume your fitness level is non-existent and your fitness age is probably equivalent to a 75-year-old. Walking at a fast pace for approximately 15-20 mins at the start of a weight loss program should be sufficient to get your heart rate up and burning calories.
• CYCLING is another natural form of cardio exercise. But you might need a gym membership or own a bike to do this exercise. Cycling is easy, a great workout, and accessible on the knees as you don’t put your body weight on it.
• ROWING is excellent for toning your muscles such as abdominal, arms, back, and legs. Suitable for strength work and cardio work as you are exerting a lot of energy in a short time. A gym or machine is needed to do this exercise, and the technique is essential when rowing. Concentrate on the contraction of your abs and back while rowing.

7

Work Out Weight Loss Exercise

Weight loss exercise: PUSH-UPS, SIT-UPS, CHIN UPS, NORMAL LEG SQUATS (Body Strength Exercises); these workout exercises are great when in conjunction with cardio exercises as they improve strength and takes up a lot of energy to do them. It helps in the process of losing weight rapidly while toning/ sculpting your body. Try to fit in at least 2 of these exercises a week.

• Push-ups: If you can’t do a regular push-up at the start, use your knees instead of your feet to do a proper push-up. Try to keep your arms at shoulder width to the ground and do as many as you can do for now. Try squeezing your pecs together or concentrate on chest muscle contracting.
• Sit-ups: Lie on the floor, keep legs together, and feet planted on the ground. Lightly put your hands behind your head (don’t put any pressure on the neck) and try to contract your ab muscles when doing a sit-up. Do as many as you can, for now, weight loss tips exercises.
• Chin-ups: It is a bit advanced and only does it when strong enough. If you go to the gym, they might have an assisted chin-up machine. Use this as it will make chin-ups easier.
• Others are equally important: oatmeal, whole grain bread, peanut butter, sunflower seeds, almonds, soybeans, lentils.
• Leg Squats: Concentrate on keeping abs tight and you’re back straight. Then use your legs to go down in a squat position (position when taking a dump). Do as many as you can for the time being. Tip; use a wall to keep your back straight or push your arms out in front of you when squatting.

8

Swimming

Swimming

The Best form of cardio weight loss exercise that will ensure weight and fat loss efficiently is Swimming. It is the best form because it works not just your legs but your whole body works together. Swimming improves your lung capacity and breathing, making you a healthier and fitter person. Also, if you a massive set person, Swimming puts less stress on your precious knees.Imagine how your knees feel when you walk into a room. Every time it feels like an earthquake might come after those tremors your feet are making. Your knees are an essential part of your body since it carries your whole body weight. However, Swimming involves a pool and the ability to be able to swim; which most people either don’t have access to a pool or being able to swim properly

9

Continuity

Continuity

The KEY to losing weight and having a healthy, active lifestyle is continually IMPROVING and PUSHING yourself when you lose exercise. The journey is an ongoing process of learning your body and mind with what works and doesn’t work for you. Initially, the exercises will be introductory as I assume your physical activity levels are somewhat NON-existent. When you start getting used to the exercises and physical activity, we will go deeper in our journey of losing enough weight to get you on the right track and take you off the ‘At RISK’ weight range.

10

Workout

Workout

the following weight-loss exercise plan table is a recommended training program to help you get started:

Plan	Week 1	Week 2	Week 3	Week 4
Monday	Walk – 20 mins	Cycle – 25 mins	REST	REST
Tuesday	REST	REST	Body Strength	Cycle – 35mins
Wednesday	Cycle – 20mins	Body Strength	Walk – 35mins	REST
Thursday	REST	REST	REST	Body Strength
Friday	Jog – 20mins	Jog – 25mins	Cycle – 30mins	Jog – 35mins
Saturday	Body strength	REST	REST	REST
Sunday	REST	Walk – 30mins	Jog – 30mins	Walk – 40mins

Important considerations to take when trying to lose weight are: If you don’t see much change in the following few weeks, you are following my recommendations. Don’t try and worry/ stress too much because the results will show up soon. It takes time to see noticeable results and depends on your body composition, genetics, and other factors.

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By reading this blog, you have made the initial step of changing your situation you are currently in and becoming a healthier, sustainable human being.

It doesn’t take a rocket scientist to know that there are probably thousands of diet programs about weight loss out there in society ranging from caveman diet to lemon diet to south beach diet to no carb diet, and the list goes on.

Weight Loss Tips

What we don’t realize is, instead of buying all these diets and wasting money on them, we should start the following process to weight loss by breaking it down into simple mini-steps. Buying all these programs because you think they are a quick fix to your overweight frame or flabby stomach will only do more harm than good to you and your body.

1

Analyze Your Self

Analyze Your Self

By trying not to sound too much, the following steps will hopefully give insight that weight loss can be simple and maybe fun to an individual:

• Look yourself in the mirror, preferably without a shirt on. This action should be an accurate weight Loss Tip indication if you’re overweight, fat, average, skinny, etc. Tell yourself honestly because we can only be our real judge. DO NOT weigh yourself as putting a number to your weight problems will only affect your mindset, and you might eat a doughnut because of the stress of knowing your 20 Kilos over the recommended range.
• You are writing down achievable aims in what you truly want to achieve with your body or lifestyle and look at them as mini-goals. E.g., it could be to lose waist size, get stronger or get fitter, etc.
• You need to write down what you usually eat during the day as this helps you understand what you need to change in your diet and identify why you got to this stage. After you have written down your regular eating routine, go to any calorie calculator online and put your foods into it. Calculate your calorie content (you this free calorie calculator) and compare it with your recommended intake in terms of your physical activity and height. This activity is needed as calories vary from person to person, and not everyone needs 2400 calories a day. This is only a benchmark and not to be taken seriously or followed religiously.
• Finally, to get started, join a gym and hire a trainer to help you with your process if you have the money. Or continue to read our blog on specific aspects of weight loss and healthy living.

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2

Mindset

Mindset

There’s only one method to weight loss rapidly and with little effort from you. It’s not about happening diet, take diet supplements, or be a bodybuilder.It’s a mixture of 3 factors: mindset, workout you like, along with eating habits healthily.Weight loss comes from your brain. If you would like badly to get rid of weight, you need to first believe for the reason that you’ll make it happen.

Should you develop a proper mindset, you’ll lose weight and exercise regularly, maintain a healthy diet, enjoy yourself doing the work, and lose extra body fat permanently! It’s that easy; You will notice results the moment you’ll have the ability to switch your old body fat mindsets to suit your mindset.

The technique I used with my clients would be to replace old values with new weight loss ideas.

“Old values Reality / New Ideas.”

• After I have spare time / I’ll start training, I have to plan when you should start training.
• Losing body fat is too difficult / Losing body fat is simple when taken a measure at any given time.
• I don’t have enough time / I have to become more organized to convey more time.
• I don’t have understanding / You will find plenty of information that will help me gain this understanding.
• I receive frustrated when searching inside my weight / It’s not extra weight but my feelings about weight loss and my fitness that triggers my discouragement.
• I’ve attempted it before losing body fat and obtain fit, and it doesn’t work / It’ll work this time around for me.
• I’ll be so tired after exercises and obtain discomfort within the muscles the weight loss following day / I’ll discover the workout that fit me and uncovers the pleasure of working out.

Your brand-new ideas ought to be your brand-new values. You compile them. If, for whatever reason, you recall the old values change them into brand new ones. Once you have change mindsets, you have to set your weight loss goals.

3

Water Diet

Water Diet

Everyone is concerned about the most effective way to make their body more healthy and attractive. That is why many humans are in constant search of the most appropriate diet, which would help them lose surplus weight and would not be too exhausting at the same time. Unfortunately, there is no such diet during which you would not have to make endeavors, so don’t believe in fast and easy weight loss promised to form TV screens and magazines pages. However, there isn’t cruel at all and is considered one of the healthiest weight loss techniques among all.

We are talking about a water diet that will help you lose weight and sanctify your whole organism in combination with the proper nutrition and active way of life. Many people believe that when they are trying to lose weight, they need to decrease their food intake and water consumption. This is wrong! Water is excellent for weight loss because it has zero calories, keeps you full, and dissolves fat, so you need to drink as much water as possible.

A water diet will be to the taste of everyone who wants to look and feel better as it will help cope with two tasks at once: melt away the annoying fat and fulfill the amount of water vital for our body. Besides, the diet is straightforward and doesn’t imply any starvation or complex exercises. All you need is to drink water and lose weight!

So what is the rule of a water weight loss diet? You want to drink water not less than two liters every day – it will contribute to the loss of appetite and loss of weight as well. You may wonder how weight loss and water are connected, but everything is quite apparent.

The main secret of water weight loss lies in the natural value of water for our organism. As you know, our body comprises 80% of liquid, so drinking enough pure water is a must. We must restore the amount of vital liquid to feel good and look healthy. Otherwise, your hair will dry, your skin will look unattractive, you’ll notice wrinkles on your face, and you even can feel some disease trying to overcome you from the inside. And all these negative consequences are caused by a simple lack of water. But how is it connected with your weight? The fact is that you can also experience severe problems with digestion if your organism doesn’t get enough water, and the most obvious result of this problem is, of course, excess weight.

By drinking water to lose weight, you will be able to get rid of surplus kilos and help your body become healthier, which in its turn is an excellent formula for a good mood and a happy being. Water contains natural microelements our organism requires, e.g., oxygen and minerals, which help clear your body of chemical waste, and this is the way you will lose weight.

A water weight loss diet is the one that will fit every woman and even man who’d like to stick to a healthy way of life and want to lose weight without any extra endeavors and, what is especially important, naturally and healthily. But don’t do it thoughtlessly! Before trying this type of diet, learn its peculiarities and cautions carefully to achieve a successful result and not harm your health instead of improving it.

Like any other diet, the water diet has its precautions, and you must take them into account. The first important thing you should allow for concerns the state of your health. If you don’t experience any health problems, you can try drinking water to lose weight. But those who suffer from congestive heart disease or problems with kidneys need to consult the doctor to find out whether it is allowed to drink a lot of water as in this case their health can be at risk. The physician must examine the problem and prescript the amount of water that would not harm your organism.

Water weight loss The point is that when you drink an unusual amount of water (which is more significant than you take every day), your kidneys start working actively. If you gulp down several glasses of water before the meal, you will eat less, but your stomach will produce a lot of gastric juice, much more than is necessary for food digestion. If it happens regularly soon, you can obtain gastritis or ulcer. That is why it is recommended to consult the doctor or not go too far with drinking water to lose weight.

There are some general indications for using water as a component that will not only improve your health but allow you to get rid of surplus pounds as well. If you are interested in water weight loss, you need to know these rules:

• Don’t drink water while eating. You need to drink a glass of water 30 minutes before you have a meal and then only 2 hours after eating. If you drink water while eating, it will slow down the metabolism process, leading to weight loss.
• Don’t drink anything except pure water. Avoid flavored, aerated water and water which contains artificial sweetening. It would help if you also effused caffeine or at least reduce its amount in your daily menu.
• Watch your nutrition. If you decided to try the water diet, you need to watch what you eat. Only drinking water to lose weight won’t be enough to achieve success until you eat a lot of unhealthy food. So give up eating saline, bloated and spicy food.

Can drinking water help you lose weight? For sure! But don’t forget that the water diet does not replace any other food you stick to; it just supplements it to correct your nutrition and make your body healthier in outward appearance and from within. Don’t forget to do some regular exercises if you want to get even better results in constructing a perfect body. And remember – water diet is the kind of one which appears to be your way of life, not just food, as water is a vital component which helps us look and feel good during the whole experience.

4

Define Weight loss Goal

Define Weight loss Goal

Now hopefully, by reading step 1 of this article, you have written down your goals, used the calorie calculator to add up your average intake of foods, and realized, “WOW, I can’t believe eating a Big Mac is half of my recommended daily calorie intake.” It might have been a shock based on your physical activity levels of at most walking to work from the train station or to the fridge that you have exceeded your daily calorie limit by a considerable amount. Australians are ranked 7th and consume 3,280 calories on the “average daily calorie intake per person” list.

Furthermore, this shouldn’t be a further shock that you are probably unhealthy, fat (Not big-boned), and have decreased your life expectancy by 12 years. However, there is hope. It’s up to YOU to get your life back on track so you can lead sustainable healthy living and maybe see your grandchildren grow up. The significant first step we need to take is breaking down weight loss into several parts. My first part is diet; the second is specific exercises in your program; and lastly, time management issues.

Changing your diet is very, VERY important in achieving weight loss goals. The consensus says that food is 50% important in making weight loss while exercising comprises the other 50%. If you think about and what you are currently eating on your regular day, it’s not hard to see why food is the root of the problem. 50% is around the park figure, and only use it as a benchmark for your goals. 40% food, 40% exercise, and 20% mental or motivation should be a proper benchmark to follow for your weight loss goals.

Once we have a sustainable diet that is followed comfortably, it will provide you with enough energy and nutrition throughout the day. We then can proceed to exercise and what you should focus on in terms of your goals and objectives.

5

Forget about Junk Food

Forget about junk food

In part one of this series, I got you wrote down a list of the daily foods you eat, and calorie counted them. The next step is to write up a new daily food list and wipe out all the food groups that are considered junk that seem pretty high. Hopefully, you have some common sense to realize what is considered a NO NO type of food, and if it tastes incredible, it probably has 1,00,000 ingredients inside of it that are not very good for that body of yours. Some examples include KFC, MacDonald, Pizza Hut, Hungry Jacks, and the list.

Junk food is another killer of success. It is empty in energy and rich in calories – precisely the thing you don’t need. Very often, all it takes to lose weight is to kick the junk food off your diet and replace it with fruits and veggies.

Forget about alcohol and carbonated drinks. Like junk food, junk drinks, such as alcohol and carbonated drinks, are rich in calories and deficient in valuable substances, so the sooner you kick them out of your diet, the better.

Note: to give you an idea, eating a pizza or eating a Big Mac meal takes 30 mins to an hour of jogging to burn those calories you just consumed, and those foods roughly equal your recommended calorie intake for the day, AND it’s only ONE MEAL!!! UNLESS you’re Michael Phelps or some elite athlete, you should try and keep these types of foods to a minimum. Like trying to quit smoking, it will power, weaning, and time to realize that the foods I recommend will make you feel much better every day, resulting in improved mentality and body.

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6

Avoid Comfort Eating.

Comfort eating is another thing that can ruin your weight loss efforts. Food is neither a reward nor a stress reliever, and when you eat not because you are hungry but because you have nothing better to do, this can quickly amass pounds.

Next, break down your food plan to breakfast, snack 1, lunch, snack 2, tea, dinner. Eating regularly and six meals a day helps you sustain energy levels and will help you feel satisfied or not hungry all the time. However, there is an exception to this rule or guideline you hear from the professionals, and that is you don’t need to have six small meals. 3-4 meals a day is sufficient as long as you are eating enough of the RIGHT foods. Also, breakfast is the most important meal of the day, followed by lunch and lastly dinner.

Thinking about it logically, eating a big breakfast and lunch will give you enough energy needed throughout the day and gives you the best chance to lose weight through exercise. In contrast, dinner is close to your bed/recovery time, where carbohydrates should keep calories to a minimum as sleeping is an inactive activity.

Probably not many people know that it matters not only what you eat but also when you eat it. When you eat late and go to bed right away, the food you ate isn’t be processed, and most of it is stored as fat. Even if you eat less but do it late at night, you can gain weight before you can say, “One, two, three!”

7

Food Groups

Now we are down to the specifics of what foods YOU should eat to provide the best results in weight loss. I will give some sample food plans you can follow, but you should develop a similar recommended plan to follow regularly to fit your time and lifestyle. I will break it down to the recommended food groups and then some fat-burning foods that will help in weight loss.

Recommended food group tables

Food Groups
Protein
Lean red meats	Beef, Veal, Pork, Lamb, Kangaroo, Rabbit
Seafood	All fish, all crabs, lobster, prawns, scallops, octopus, calamari
Fowl	Chicken, turkey, duck, eggs
Offal	Liver, Kidney, Brains, tripe, Heart
Other	Tofu, Soya extenders

Carbohydrates – Complex (high starch and low sugar component)
Legumes	Lentils, beans, peas
Root vegetable grains	Potato, sweet potato, parsnips
Grains	Rice, rolled oats, semolina
Others	Tapioca, pasta, rice noodles

Carbohydrates – Low-calorie vegetables (Fibrous)
All green vegetables	Asparagus, Green beans, broccoli, cabbage, capsicum, cucumber, spinach, Zucchini
Coloured vegetables and fungi	Carrots, cauliflower, eggplant, ginger, radish, baby corn, mushrooms

Simple Carbohydrates – with high sugar and little to no starch
Low sugar – low-calorie fruit	Grapefruit, Guava, lemon, lime, rockmelon, strawberries, tomato, watermelon
High sugar fruit	Apples, apricots, bananas, all berries, cherries, grapes, kiwi fruit, lychee, mandarins, mangoes, oranges, passion fruit, pawpaws, peaches, pears, pineapples, plums, prunes, raspberries
High sugar vegetables	Beetroot, corn, potato

In your daily eating plan, try to pick as many of these foods as you can and which ones you can bear to eat or don’t mind eating.

Sometimes you hear that you should only eat egg whites from the egg. However, taking out the yolk is if you don’t like the taste of eggs; otherwise, it’s lovely to eat the whole egg as they provide you with essential protein, fats, and carbs.

8

Fat burning foods

Fat burning foods

Fat-burning foods list – these foods will help maximize the losing weight component of your goal. Try to implement these foods in your diet, and you should see results in no time at all. For the complete list of fat-burning foods, go to.

• ​Fruits – apples, berries, lemons, mangoes, oranges, pineapples
• ​Vegetables – tomatoes, chili, broccoli, carrots, avocado
• Protein– eggs, beans, salmon and tuna (keep to at least three times a week), lean cuts of meat, e.g. turkey
• Others that are equally important– oatmeal, whole grain bread, peanut butter, sunflower seeds, almonds, soybeans, lentils.
• Limit sweets an​​​​​d fats. Well, this might sound a bit of a sacrifice, but desserts and fats are two groups of food that can torpedo your weight loss diets. You shouldn’t cut sweets and fats entirely because your body needs small quantities of them, but you should limit their intake a lot.

9

Healthy Daily Eating Plan

Suggested a healthy daily eating plan:

Meal 1	One glass of milk 6 tablespoons of oats 1 tablespoon of honey, two slices of pawpaw Two eggs
Meal 2	Two rice crackers tuna, avocado fruit 500ml of water
Meal 3	Pasta (preferably brown) Green vegetables Salad and 1 Litre of water
Meal 4	Salmon, Brown bread
Meal 5	Grilled Fish or chicken, green vegetables, fruit and 500mL of water

Note: It is assumed with this meal plan that you are at least doing some physical activity. However, if you have no time to follow this daily food plan with physical exercise, you can try and take out 1 or 2 of the meal plans

10

Workout

Workout

When you follow a weight loss plan, it usually tells you only what to eat. Diet alone can’t help you to lose weight, especially permanently. If you want to lose weight, you do need to exercise. This is a fundamental principle of weight loss, and no matter if you hate it or not, you can’t skip it.

• Don’t try to lose weight fast. Again, another popular weight loss myth is that it is good to lose weight fast. Fast weight loss might have a sales appeal, but this isn’t the way to lose weight permanently. A pound or two a week is the limit if you want to lose weight forever and if you don’t want to harm your health.
• Don’t give up. If you have more experience with weight loss, you probably know that at one point, called the weight loss plateau, you stop losing weight, no matter how much you exercise and how few calories you take. This point is unpleasant, but it is part of the process, so don’t give up. Instead, keep exercising and counting your calories, and after some time, weight loss will resume.
• Don’t rely on weight loss pills. Weight loss pills might look like the easy way to your ideal figure, but unless you are clinically obese, these pills are not for you. There are harmless weight loss pills, but pills that can seriously interfere with your metabolism, which means you will have even more weight loss problems in the future.

Conclusion

You might have seen thick books about weight loss and weight loss plans that span on numerous pages, but if you want to lose weight, there are just a few basic things you need to know. Yes, weight loss is as simple as this, and here are some of these essential weight loss tips you can’t do without. Weight loss isn’t rocket science. Its basic principles are simple, but we somehow manage to complicate them. If you follow these ten tips, there is no way you won’t be able to lose weight permanently.

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