The first 30 days of weight loss
If you don’t know where to start or exactly how to begin your weight-loss journey, you are certainly not alone. It is extremely common to feel somewhat defeated and unmotivated at the thought of how “far behind” you are. It is something we see all the time, people want to lose weight but feel embarrassed by their current weight or fitness level and this causes them to lose motivation to start somewhere.
It is true, the hardest part of a weight-loss journey is how and where to start. The first few weeks are the hardest. There are things you need to remember, things you will experience, and tips and tricks to keep ongoing.
What to do: First things first. Determine what your goals are. Our best advice would be to consult with your fitness trainer at Fitness Fables about realistic goals and realistic ways to achieve them. Before you start exercising, we suggest using our super easy calorie calculator to determine the number of calories you need to consume in order to lose weight.
What you might experience: Like we have mentioned before, at first you might feel like you don’t really know where to begin or perhaps you even feel a little embarrassed by your physical abilities. Don’t stress. At Fitness Fables we find it very inspiring that you still have the courage to start somewhere even if it is at the bottom. Since it has been a long time since you last did some exercise, it is probably worth mentioning that you will be sore and stiff for your first few days. Remember to stretch before and after each workout. Don't expect to see a lot of results in only one week. If it were that easy, then everyone would be in great shape so don't overdo it and don't be too hard on yourself.
What you should remember: Remember to meal-prep. After you have tried our calorie calculator and you have spoken to one of our trainers, you should have a pretty good idea of what to eat. Now all you have to do is to prepare them, freeze them and enjoy them every day without cheating.
Days 7 - 14
What to do: With only one week behind you, you may start to get a good feel of things. The important thing here is to keep ongoing. The first week is often the hardest since you have been pushing your body in ways you haven't before. At this time, try to align your goals with your workouts. You have started doing some cardio and perhaps spent some time with a trainer that helped you with the equipment, number of reps, the right technique, etc. Now, you need to find what has worked for you and try to focus on specific areas that you might want to tone up fast.
What you might experience: You may find that workouts become easier, the weights are easier to pick up and you will feel a lot more confident walking into the gym than before. During this time, embrace your newfound confidence boost and use it to your advantage. You've earned it!
What you should remember: Don't forget to bump up those reps. Remember that as your body and muscles get stronger you need to adapt your workout to a higher skill level. Whether your ad 2kg, add more reps, or plank a little longer, don't forget to kick it up a notch.
Days 15 - 21
What to do: If you have made it this far, you will love this part. After you've hit the two-week mark, most people start to see results. When you get here, review your goals and compare them with your current progress. It is important to continue to measure your progress to ensure that you are on the right track. If you have only been focusing on cardio, then now is a great time to start to introduce strength training to your workout.
What you might experience: During this time, you should see results. You will start to feel more toned and in shape. You may also experience some boredom with your current routine. While it is important to switch it up, we want our clients to trust in our trainers' discretion to keep you on a specific workout for a specific timeframe.
What you should remember: A very important note to remember - You may gain weight. Yes, it's true, when we start to gym and workout we may experience some weight gain. It is important to remember that this is NOT A BAD THING. It is totally normal for your scale to give you a number you weren't expecting. This happened because we are building muscles. Muscle mass might be what added the extra kg's to the scale however, you will look and feel better than before. Once you have gotten rid of your bodyfat, you will be grateful for the extra toned muscles.
Days 21 - 30
What to do: Switch up your workout. If you have been focusing on cardio, it is important for you to bring in some HITT strength-training and if you have been focusing mainly on strength-training, we suggest playing some squash or going for a jog.
What you might experience: Some people experience a weight-loss plateau. A plateau occurs when your body adjusts to the demands of your workouts. During a workout plateau, you may start to feel unmotivated, bored with your workouts, or find that you don't feel like going to the gym. The key is to keep on pushing through the plateau. If you are experiencing a plateau, we suggest reading our blog on how to break through it.
What you should remember: Remember that a weight-loss journey takes a long time. Depending on your goals and current state, it can take up to 6 months to reach your goals. Lucky for you, your Fitness Fables instructors and trainers will be there with you every step of the way.