5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

 5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

The weight loss journey is a rewarding one if you reach your goal. If you don’t, it will be a disappointing one. Whatever the case may be, make no mistake that this will be an arduous journey that will take time, effort, persistence and patience.

You will not shed the pounds overnight no matter how frenetically you work out. In the first month, you will see a teeny bit of difference. Most women quit in the first month because they have unrealistic expectations. They expect to see visible changes in just a few days.

It’s not going to happen unless you get liposuction. It will take at least 2 to 3 months before you actually see any visible changes. So, you must keep on keeping on. During this process, there are a few things that you must do. These are of paramount importance.

Most women neglect to do these and inadvertently set themselves up for failure. You will only fail if you quit. Following the tips mentioned below will save you much heartache and give you the strength to keep going when the going gets tough.

  1. Write down why you wish to lose weight. This will always be an emotional reason. Don’t say something boring like, “Oh! I want to be fit and healthy!” Quite frankly, most women don’t try and lose weight to be fit and healthy.

They want to be attractive. They want to look good in a biking. They want their partner to desire them. In some cases, they want their friends to be envious that they look so good. Your why will always have an emotional origin. Write down your why.

  1. Keep a food journal. Write down every single thing you eat and drink for the day. Be honest and do not leave anything out. Write down how you feel after you eat. Feelings of happiness? Guilt? Depressed?

Every bit of information is crucial to guide you so that you can make positive tweaks and changes. For example, if you notice that you eat too many cookies, you can cut down the portion by half. With time, you can eliminate cookies off your daily diet and just make it an infrequent indulgence.

  1. Write down details about your training sessions. How much you did and for how long. How did it feel? Over time you will notice that you can exert more and still feel good. You’re getting fitter. Good on you.
  2. Take a photo of yourself in a bikini or something that exposes most of your body. When you exercise, you may gain lean muscle mass and burn fat. The number on the scale may not change but photos will never lie. After a month of diet and exercise, take another photo. You will most probably notice differences.

After your second month of diet and training, take another photo. The difference will be so visible that it will shock you and motivate you. This is how you stay motivated.

  1. Measure the circumference of your arms, thighs, waist, buttocks, etc. and record them down. Fat takes up a lot more space than muscle. Even if your weight is the same but you’ve burnt fat, you will notice your measurements decrease.

This is one of the best indicators of weight loss. Do not trust the scales. They are not reliable and don’t give a complete picture.

You absolutely must do these 5 things when embarking on your weight loss quest. These will serve as route markers. You will lose your way if you don’t know your bearings. The notes in your food journal, the photos and the measurements will always remind you of where you started and where you should be headed. Comply with the above tips to ensure a successful weight loss journey.


How Do I Motivate Myself when I’m Feeling Down?

How Do I Motivate Myself when I’m Feeling Down?

How Do I Motivate Myself when I’m Feeling Down?
How Do I Motivate Myself when I’m Feeling Down?

 How Do I Motivate Myself when I’m Feeling Down?

Losing weight is the number one New Year’s resolution all over the world. By January 20th, most people would have given up on it. So, where did all the motivation go? Everything seemed exciting and possible on New Year ’s Eve. What happened now?

There are many reasons why women give up on their goals. Some reasons are justifiable but most are not. When it comes to losing weight and getting in shape, there is basically only one reason why women lose motivation.

They do not see results fast enough. It can be very depressing when you are putting in the effort daily and not seeing any results. It may all seem like a waste of time and effort. Throwing in the towel will be so tempting that you might just go out and buy a towel to do it.

Before you think of giving up, you need to ask yourself a few questions.

  • How long have I been trying?
  • Why did I even want to lose weight in the first place?
  • Why am I giving up?

If you have been trying for 3 weeks and you think it’s not working, you’re wrong. Weight gain doesn’t happen overnight. Neither does weight loss. Losing weight is a slow process. Do not believe the weight loss commercials or reality TV shows that show miraculous results.

It is a slow process but it is a sure process. Unlike business or making money where there will always be doubts if the venture will be fruitful, with weight loss, you can bet your last dollar that if you stay the course, you will reach your goal.

But will you stay the course? Will you stop when you are proud or will you give up and join the masses that will save their weight loss goal for the next New Year resolution?

Ask yourself why you wanted to lose weight. To look sexy so that you would make men’s heads turn? Or maybe you want to have the best body among your group of friends? Or maybe you are recovering from a breakup and want to look like a brand new you?

Whatever the case, the reason will ALWAYS be an emotional one. If you give up, subconsciously you will affect yourself and you will lose confidence and faith in yourself. You will always wonder what could have been. This is a heavy burden to bear and you will bear it alone. Many women contemplate in silence what could have been or should have been.

You don’t have time for that. You must tell yourself it’s now or never. The stakes are too high for you to give up. It’s not about your weight. Your entire legacy as a person is tied to your effort. Giving in and giving up are not options.

Get a friend to motivate you or workout with you so that both of you can motivate each other. Find a trustworthy one who will lift you up when you are down. If you’re feeling down or unmotivated,  your friend should say, “Come on! Don’t let me down. We said would do this together. Let’s just get it over with!”

That’s motivating.

If your friend says, “Oh sweetie, you’re not in the mood to train? Fine. Let’s go stuff our face with cheesecake!”… And she throws her gym bag in the trash, it’s time to get a new workout buddy.

Lastly, ask yourself why you’re giving up. Is it taking too long? Really?

You going somewhere? What is the rush?

Let the body take its time. Your body does what it wants and you can only control it to a certain extent. It doesn’t abide by society’s constant need to get things done in record time. It’s your body. Not a microwave oven.

Eat the foods you are supposed to eat. Maintain a caloric deficit religiously. Exercise daily like your life depended on it… and most importantly, be patient. Forget 3 weeks. Aim for 3 months and if you stay the course for 3 months, the results will be so dramatic that you will never look back.

All things come to she who waits.


I Hate to Exercise. What Do I Do?

I Hate to Exercise. What Do I Do?

I Hate to Exercise. What Do I Do?
I Hate to Exercise. What Do I Do?

 I Hate to Exercise. What Do I Do?

You hate exercise? Guess what? You’re not alone. Millions of people would rather extract a molar than get on a treadmill for 30 minutes. The idea of engaging in physical activity is a nightmare to them.

The hard truth without any sugar coating is this. If you do not exercise, you will never lose weight. You will be weak, get even fatter and in the long run, be susceptible to many diseases that are constantly looking for people who hate to exercise. They always find them too.

The issue here is why you hate to exercise. In many cases, it’s because you’re engaging in exercises that just do not interest you. Whenever a lady wishes to lose weight, 9 out of 10 times, she gets a pair of running shoes and goes running. She may hate to run. Yet she does it.

Of course, you will hate to exercise if it means engaging in methods that you hate. There are so many methods of training that you absolutely have no need to force yourself to just do one.

Find a cardio exercise that you enjoy. Maybe you like to dance. Well, go sign up for Zumba classes then. What? Your husband constantly annoys you and makes you feel like kicking him? Go sign up for kickboxing classes and kick away or get a DVD and workout to it.

Maybe you like to swim or cycle. Different courses for different horses. You need to find out what you like to do and go do it. It will not be torture if it’s something you enjoy doing. The key point here is to get moving.

If you just do not want to move and you hate everything, then no one can help you. However, if you are reading this, you definitely want to help yourself. That itself is enough. Now you just need to find a physical activity that brings you joy.

Once you engage in the cardio activity that you like and your diet is in order, you will inevitably lose weight. Yes, you read that right. As long as you are training  and on a caloric deficit, weight loss is inevitable.

You can shed the pounds and it doesn’t have to be a torture. You are in control of your own life. Many women who start off doing exercise that they love, get slimmer, fitter and stronger. They then go on to try other demanding activities such as interval training or resistance.

It is a progression. Rome was not built in a day. It will take you time to lose the weight and find yourself. Once exercise becomes a daily habit, you will look forward to it and even on days when you don’t feel like training, you’ll still get up and train. The habit has become a part of you.

Ideally, your exercise program should consist of a cardio and strength training workout. So, you will need to do your research and see which you like. An example for many women would be Zumba and Pilates. Both are extremely popular. One improves your cardiovascular state and the other strengthens your core and other muscles.

Neither is as arduous as pounding the tracks for hours and sweating like a pig. You have a choice to choose an exercise you enjoy doing. Exercise that choice and lose the weight.


Some Exciting Training Methods You Probably Haven’t Heard of That Will Transform Your Training

Some Exciting Training Methods You Probably Haven’t Heard of That Will Transform Your Training

Exciting Training Methods
Exciting Training Methods

Exciting Training Methods

There are several new training protocols out there at the moment that have captured the imagination of the web’s fitness enthusiasts. These include concepts like HIIT and tabata. Kettlebell workouts are big at the moment too.

But these are just two types of training that you can use to mix things up and see better results. And actually, there are many more exciting and alternative ways to train like this that simply haven’t made it into the mainstream.

The great news is that the more of these you learn, the more options you’ll have for your own training and the easier it will be to meet your precise goals. Let’s take a look at some of the more interesting options then…

Cardio Acceleration

Cardio acceleration is similar to HIIT in that you’re combining a form of high intensity exercise with something a little more slow-paced. In this case, you are going to combine intense CV with resistance training. In that way, your routine will be just like any other weight lifting routine but in between sets – when you would normally be resting – you will instead engage in high intensity cardio, whether that’s sprinting or tuck jumps. It’s highly effective at burning fat but it’s also brutal!

Fasted Cardio

Want to get even more bang for your cardio buck? Then try ‘fasted cardio’. This is simply cardio that you perform first thing in the morning – before you have even had breakfast. This way, you train before you have given your body any food and that means you’ll have low glycogen stores and low blood sugar. You’ll therefore be in a much more catabolic state and your body will have no choice but to use your fat for energy. Combined, these factors result in much greater fat burn!

Cardio Finishers

One way to combine cardio and weightlifting is to finish a resistance training workout with a cardio ‘finisher’. A finisher is simply and intense burst of cardio exercise tacked onto the end of your weights work. This is enough to blast a few more calories and to ensure that you’ll use up all the juice left in the tank before you head home from the gym.


HIIT usually means switching between different combinations of rest periods and intensive exercise. Normally, this follows a steady pattern but in fartlek training – which translated literally as ‘time play’ – you have more freedom to try different combinations. You can switch between more than two levels of exercise (sprinting, walking and jogging for example) and you can decide to mix and match them how and when you want to.


MetCon stands for ‘metabolic conditioning’ and is essentially what you get when you combine a relatively basic form of resistance exercise with a high intensity approach. The idea is to train your metabolism as much as your muscles, which you accomplish by performing short and focussed bursts of exercise in a structure manner.

Read more in this great ebook: HIIT – high intensity interval training