Fat Loss- Start Slow
If you can’t remember the last time you did any physical activity and are looking to start out again in hopes to lose some fat that has accumulated over the months, years, or even decades for some, here’s my one biggest tip for you. You need to start slow. Did you get that? Let me type it again for you. You need to start slow.
You don’t want to go all out when you’re first starting up again. This can often lead to an injury. You need to start with light intensity and gradually build up your physical activity level. You wouldn’t take out a car that’s been parked in the garage for years and suddenly take it out one day to a race track and put the pedal to the metal would you?
Your body is the same thing. If you have not been doing any physical activity for a while, your joints and ligaments will not be used to the extra stress loads that will be applied to it during workouts. Nothing is worse than injuring yourself when you’re finally making that big change in your life. So what do I recommend for newbies to the fat loss world?
Go for an hour walk daily.
Not a one hour run or jogs.
I’m just asking you to walk.
Now when I mean one hour of walking, I don’t mean getting up from your desk and taking a stroll back and forth to the water dispenser 100 times a day. That will not count as walking for an hour. I like to recommend this to the clients that I train that are heavier set, just so their joints can get used to moving for an extended period of time. This will help reduce the chance of any injuries when they do start moving a bit quicker. If you are a big hefty guy, I have some good news for you.
Walking for an hour for you will burn more calories than someone who does the same thing and weighs half as much as you. You can burn anywhere from 300 to 600 calories an hour just by walking. It also depends on the pace of course. You can do this walk on the treadmill at the gym, or take a stroll around your neighborhood.
You don’t need to run or do high intensity cardio to burn calories. That will come later.
Walking for an hour is not only beneficial physically, but mentally as well. It gives you time to reflect on things and think. It’s very therapeutic in a sense. On summer days, I generally wake up early in the morning before everyone is up and go for my walk. I usually listen to motivational tapes or audio books while on the walk and it’s a very relaxing and a great way to start off your day. Remember, progress does not come quickly when it comes to losing fat. I know you’ve made the decision to change, but you can’t expect it to all to happen right away. Starting from complete zero and accelerating to 60 as quickly as you can, can often do more harm than good. There is nothing worse than setting yourself back even further because of an injury that could have been prevented. Take it slow and good luck!
If you haven’t already, check out 5 Methods to burn fat and stay on track!