Following programs on diets and weight loss are not enough if you want to develop a well-defined body. What you need to do is to combine a well-balanced diet (fruits, veggies, proteins, carbs and water) with weight lifting. It’s not that difficult, but commitment and discipline is necessary if you want to achieve your dream body.
You must consult your doctor before you start any fitness program. Weight lifting can aggravate past injuries such as fractures or back injuries. The sooner you know what to avoid, the better your program would be.
Then, enroll yourself in a gym with proper equipment and team up with a trainer/fitness instructor you feel comfortable enough to work with. It is important to talk to him/her about fitness goals, lifestyle, and your over-all health. He might help with suggestions about your eating habits and weight loss that would be suitable for your lifestyle.
Diets and weight loss experts usually recommend building muscle in order to lose weight. As you lift weights, the body tends to develop more muscle or leaner mass. Muscle burns body fuel or calories even at rest; so the more muscle you have, the faster the pounds will drop.
Another key factor is progression. Soon your body will start to get accustomed to the weights you lift. Later on, you will use less effort and energy, which will reduce the weight loss process. The right weight for you is the weight which you cannot lift for over 12 repetitions. It is also recommended to increase the weights every 2-3 weeks to avoid plateaus.
An effective diet for people doing weight lifting would be high in protein (to help build muscle) and low in carbs. However, vegetable and fruit servings should not be taken out as these contribute to the body’s water needs. Weight loss is effective and healthy, only when coupled with healthy eating and physical activity. So get up and move for a fitter you.