This is a full beginners dieting guide for women. This guide will show you how to lose up to 10 pounds this month!
Every year, millions of American women start looking for new ways to lose weight.
Today you will learn how to get the scale moving in the direction you want it to!
What is a diet?
To go on a diet means to stop eating a collection of foods for an indefinite period of time in an effort to lose weight.
While going on a diet you want to limit these 3 things:
There are a couple of diets that completely restrict what you eat.
Those kind of diets are known as deprivation diets, although you might see quicker results, they aren’t the healthiest or easiest to sustain.
A diet should be more than a temporary fix to lose weight, you should focus on forming habits that lead to an overall healthy lifestyle.
The greatest problem with deprivation diets is that they don’t set you up for long term success.
Cutting calories will help you lose weight.
To maintain weight loss you will need to make healthy food choices long after your diet is over.
Adopting a lifestyle change is your best bet on maintaining a healthy weight.
Healthy dietary habits include:
- Eating nutrient rich foods, especially foods that are high in protein
- Setting a dining schedule and eating at regular periods throughout the day to avoid energy drops and spikes
- Drinking plenty of water to stay hydrated
- Avoiding foods that are high in sugar, fat and calories
- Only eating when your body physically requires food
To lose weight, you need to burn more calories you take in.
This is why low-calorie diets are highly recommended for weight loss.
A Beginners Gym Workout Schedule
Not sure where to start when it comes to working out?
No worries here is a break down of what your workouts should include.
You should include both a cardio and strength training program.
- Monday: Cardio
- Tuesday: Full body strength training
- Wednesday: Cardio
- Thursday: Full body strength training
- Friday: Cardio
- Saturday: Rest
- Sunday: Rest
This schedule allows time for your muscles to heal and recover between sessions.
If you can’t make it to the gym 5 days out of the week try to go at least 3 times a week and include both cardio and strength training.
Beginner Cardio Workouts:
Doing cardio at the gym can offer all kinds of machines and ways to get some cardio in.
Here is a list of machines that will get your blood pumping and those calories burned.
- Elliptical Machines
- Stationary Bikes
- Recumbent Bikes
- Stair Climbers
Beginner Cardio Workout 1:
A low to moderate intensity interval workout on the stationary bike is a good place to start for beginners.
You will set your session for 30 minutes and alternate between regular and fast paced peddling.
- Warm up for 5 minutes at a moderate to slow pace
- For the next 2 minutes, cycle at a slightly faster pace
- Speed up your pace after another 2 minutes / increase resistance
- Continue to alternate between 2 minutes at a fast / regular pace
- At the 25 minute mark go back to your warm up or cool down pace
Beginner Cardio Workout 2:
For this exercise you will be using the treadmill and will be doing “Hill walking”.
You will activate the incline feature on the treadmill to accomplish this workout.
- Warm up at a regular pace on a level angle for 3 minutes
- For 2 minutes, increase the treadmill incline to 2% and walk at a regular pace
- Return to a level incline for 2 minutes to recover while walking at a regular pace
- Raise the incline to 4% and walk slightly faster
- Lower the incline back to 2% incline at a regular pace
- Increase the inline to 8% at a faster pace for 2 minutes
- Return to a 2% incline at a regular pace for 2 minutes
- Raise the incline to 6% at a fast pace for 2 minutes
- Lower the incline to 2% for a 2 minute recovery
- Increase to 4% for a 2 minutes at a fast pace
- Return to 2% for 2 minutes of recovery
- Return the treadmill to normal and cool down for 3 minutes
Basic Strength Training:
If you want to lose weight you will need to do strength training.
Strength training will give you lean muscle while speeding up your metabolic rate and support healthy body composition.
Here is a full body workout regimen for newbies:
- Squats (weighted or body weight)
- Dead lifts
- Step ups (weighted or body weight)
- Chest press
- Assisted pull ups (machine or bands)
- Should press
- Back rows
- Leg press
- Leg extensions
- Leg curls
- Bicycle crunches
The American Council on Exercise recommends that gym routines for beginners include one set of 8 to 12 reps of each exercise.
Be sure to take your time and use weight you are comfortable with in order to form good technique.
Full Body Strength Training Workout 1
In this 25 minute workout you will be doing 12 to 15 reps of each exercise.
For the weighted exercises, choose a weight that makes it challenging to complete the last few reps of each set.
You are going to rest 30 seconds between each exercise and 60 seconds between each set.
Warm up 5 to 10 minutes with some light cardio and stretching.
- Push ups
- Lat Pull downs
- Body Weight
- Dumbbell Rows
- Step Ups (Weighted or Body Weight)
- Shoulder Press
- Bicycle crunches
Full Body Strength Training Workout 2
This circuit will be 25 minutes and includes 10 exercises, 8 resistance exercises and 2 cardio exercises.
This is one of the best ways to keep your heart rate up and burn more calories while strength training.
Set an interval timer for 45 seconds of work and 15 seconds of rest to move to the next exercise.
- Wall Sit
- Push Ups
- Jumping Jacks
- Step Ups
- Triceps Dips
- Dumbbell Rows
- Glute Bridges
- Mountain Climbers
Cool Down Stretches:
At the end of your workouts you are going to perform multiple stretches to keep flexibility which will reduce muscle tension, improve posture and reduce your risk of injury.
- Standing Hamstring Stretch
- Figure Four Stretch
- Triceps Stretch
- Cross Body Shoulder Stretch
- Standing Quad Stretch
- Downward Dog
- Bent Arm Wall Chest Stretch
- Seated Wide Legged Forward Fold
And that concludes your beginners guide to dieting and exercise!