When starting an exercise and weight loss program, expecting immediate results is only bound to set you up for failure. As a matter of fact, the opposite effect may even be the case when starting weight training as many people gain weight due to muscle tears and water retention. This all subsides within the first month or so, but can be discouraging enough to force some to quit.
There are two main things to keep in mind when starting any fitness program:
Establish how many times a week you’d like to work out and be realistic. Provided that you are consistent with your diet, committing to twice a week is a good start, as long as you stick to those days. As you progress in your fitness journey, this number can increase to three or perhaps even five days a week. It is important not to be overzealous starting off, as this can be demotivating going forward.
The formula for weight loss is simple when considering the concept of calories in versus calories out. You will want to create a specific caloric deficit depending on how quickly you want to lose weight. For a pound a week, a cutting 500 calories a day will help you reach the 3,500 calorie deficit you need by the end of the week. While you burn calories exercising, it’s never as much as you think. Many people spend hours in the gym only to consume the calories that they burned in a matter of minutes. Keep up with your calorie intake by using free apps like LoseIt or MyFitnessPal.