| Most people don't take the time to really learn | | | | If you've never had any instruction, get some |
| how to lose weight safely when they start a | | | | through books, videos, or a good Trainer. |
| weight loss program. | | | | When I was working in gyms I saw many people |
| It's important to adopt habits that work with your | | | | doing things that would inevitably lead to injuries. |
| body instead of working against it. Follow the tips | | | | Don't be one of these people. |
| and advice in this article and you'll be well on your | | | | Tip 5: Do Not Overtrain |
| way to long term safe weight loss. | | | | It makes sense to think that the more you |
| Tip 1: Avoid Diets | | | | exercise the more weight you will lose. Nope, not |
| Eat a balanced diet but stay far, far away from | | | | true. |
| those unhealthy short term diets. | | | | Athletes exercise for hours, but they also eat lots |
| "Eat a balanced diet" means eat nutritious foods | | | | of calories and take large amounts of vitamins |
| and eat a sufficient number of calories every day. | | | | and minerals to recover. The average person |
| In that sense it's not really a diet. It's simply a | | | | can't do what they do. |
| healthy way of eating. | | | | Too much exercise can lead to overtraining, and |
| The short term rapid weight loss diets are the | | | | that can lead to... |
| ones to avoid if you're concerned about losing | | | | - injury, |
| weight safely. | | | | - nagging aches and pains |
| Many quick weight loss diets have you eat too | | | | - lack of energy |
| few calories. When your body isn't getting enough | | | | - decreased immune system function |
| calories, the weight you lose comes from water, | | | | - loss of muscle |
| muscle and fat. | | | | Keep your workouts between 30 - 60 minutes |
| Muscle loss is to be avoided at all costs. It causes | | | | long. |
| a decrease in your metabolism, and that's the | | | | Don't half kill yourself every single time you |
| main reason dieters never keep the weight off. | | | | exercise. Mix in some low to moderate intensity |
| Tip 2: Eat Balanced Meals | | | | sessions. |
| To lose weight safely, eat a mix of | | | | You can get great results doing 30 to 45 minute |
| - lean protein | | | | workouts 5 or 6 days per week. |
| - complex carbohydrates | | | | Tip 6: Stay Off The Pills |
| - fibrous carbohydrates (vegetables) | | | | Supplement companies often succeed at making |
| - fresh fruit | | | | people believe that a pill can solve their weight |
| - good fats | | | | issues. |
| Many diets have you drastically reduce or | | | | It's true that some studies have shown that using |
| eliminate one of the above items. | | | | caffeine 30 minutes before you exercise might |
| Low carbohydrate diets are a good example. | | | | help you burn up a little more fat. |
| Short term reductions in carbohydrates may help | | | | I recommend you avoid caffeine supplements. |
| you lose weight quickly, but many low carb diets | | | | Use this checklist if you decide you want to try |
| have you stay away from carbs or drop them to | | | | some anyway: |
| very low levels. | | | | - study the ingredients |
| Carbs provide energy for brain function and for | | | | - follow the instructions |
| activities such as exercise. | | | | - take a small dose to assess your tolerance |
| Carbs play a big role in new muscle development | | | | - don't take them every day |
| and preservation. Maintaining or adding more | | | | After about 4 weeks, lay off caffeine |
| muscle is key for long term safe weight loss. | | | | supplements for 2 to 4 weeks so your natural |
| Tip 3: Lift Weights | | | | energy systems can return to normal. |
| When I was a Personal Trainer, I learned that | | | | Last but not least, go see the doc first if you |
| many people thought that it was best to do | | | | have any conditions or if you're taking any |
| cardio until you lose weight, then start weight | | | | medications. |
| training to "tone" up. | | | | Tip 7: Talk To Your Doctor |
| What many people wind up doing is a whole lot of | | | | This is a tip on how to lose weight safely that |
| aerobic exercise and losing a combination of fat | | | | you should not over look. If you're in decent |
| and muscle. | | | | shape, there's no reason you can't exercise |
| A safe weight loss program is one that causes | | | | regularly. |
| you to lose fat and build or maintain muscle. Do | | | | If you have any conditions, consult with your |
| your cardio, but don't avoid the weight room! | | | | doctor before you start a fitness program. |
| Tip 4: Get Some Instruction | | | | Information about how to lose weight safely is |
| You need to know how to lift weights safely, | | | | not enough. Put these tips to work! |
| correct body position, and how to stretch. | | | | |