Walk, Don’t Run

Walk, Don’t Run

Posted on 30. Jun, 2009 by in Fat loss

My local boot camp classes is already taking off and my campers are having so much fun. However, many of them still need a lot of help in terms of their nutrition. If you’ve been reading my blog for awhile or have read many health and fitness information available out there, you probably know that your nutrition plays a very important role in your weight loss efforts. For most people though, this is the toughest area to tackle and that includes me.

Starting a new nutrition and workout program can be very overwhelming. But, it doesn’t have to be. You can take baby steps and get great results.

In terms of working out, you don’t have to rush into your local gym and get a gym membership as soon as you decide that you want to lose weight. Here are some things you can do right now to get your body moving:

  • Perform flexibility (streching) exercises
  • Start doing sprints at the local park
  • Do beginner bodyweight exercises at home then move on to more advanced bodyweight exercises like chin ups, dips, pull ups, spiderman push ups etc.
  • Find a structured workout that involves those bodyweight exercises
Photo by Mike Baird

Photo by Mike Baird

Once, you’re able to take on advanced bodyweight exercises, you’ll be ready to take on a more structured, strength training routine with Kettlebells or resistance bands (if you like working out at home) or with free weights (barbells, dumbbells, squat rack, etc.) at your local gym.

The working out part is usually the easy part for me because I like how it makes me feel afterwards. But, don’t despair, there are also baby steps that you can do right now so that you can deal with your nutrition woes. Here they are:

  • Leave out unnecessary condiments – most of the time, if you leave out the mayo, cheese, butter, sour cream, etc. you won’t even notice not having it. This strategy reduces the calorie content of most foods.
  • Bake instead of frying – switch to cooking techniques that don’t use much oil like grilling and baking. If you do use oil in cooking, use oils with healthy fats such as extra virgin olive oil, coconut oil, etc. I put my olive oil in Misto Olive Oil Spray that I got from Bed, Bath, and Beyond. I use it to spray a little oil on my non-stick pans when I cook my eggs, protein pancakes, or stir fry vegetables.
  • Gradually add fruits and vegetables to major meals (breakfast, lunch, and dinner) – most fitness gurus would recommend eating fruits and vegetables in every meal, even snacks. But, if you used to eat none and start eating them with your major meals, you are better off than when you first started.
  • Practice saying no to junk food – I like junk food every once in awhile too but when I do have it, it makes me feel terrible and reminds me why I stopped eating it in the first place. So, if you practice not having junk food right now, you will feel start feeling better sooner which will encourage you to keep saying no.
Photo from eHow.com

Photo from eHow.com

If you start applying these baby steps and keep practicing them daily, you’ll be living a healthy lifestyle in no time and you’ll start to see the fat pounds come off. The best part is they would become habits to the point that you don’t have to struggle in easing back into a “diet” ever again. The only way to keep the weight off is to make long term lifestyle changes but it doesn’t have to overwhelm you so much that you stop doing it altogether.

These strategies are basically what I did in order to get started on my fat loss journey. What’s yours?

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