How to Start Exercising to Lose Weight | Jack Wilson | Skillshare
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5 Lessons (14m)
    • 1. Welcome!

      1:56
    • 2. 2 Things to Keep in Mind...

      3:07
    • 3. How to Build the Habit

      3:05
    • 4. Getting Started with Your Exercise Project!

      2:06
    • 5. Let's get to it!

      4:08

About This Class

Diet is going to determine 80-90% of how much weight you are going to lose. So getting that right is absolutely critical, but exercise is going to give your muscles tone and definition. It is going to give you that lean, ripped, athletic look that you have always wanted.

If you have struggled to start or build exercise habits in the past, this is the solution for you. By the end of this course you will have a simple and effective exercise program that you can use to help you lose weight and get ripped.

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Transcripts

1. Welcome!: now you've probably heard before, and it's no secret that exercise will dramatically help you when it comes to losing weight and body fat. Here's what's interesting, though most people tend toe overdo it on exercise. When they're starting to lose weight, they end up burning themselves out early, falling back in their old ways and cutting activity completely. And here's what you need to know about exercise. You don't necessarily need to exercise as much as you think you dio, and you don't need to make exercise your fitness program that complicated when it comes to losing weight with exercise, In fact, as a health and fitness coach and personal trainer has trained over 100 people in person and over 40,000 people online at this point, I found that this simpler the program in the last time you contribute to exercise, the more effective and exercise program is and the better weight loss and fat loss results that my clients and students will see on a particular program. So in this particular course, we're gonna be deconstructing exercise so that you can know why it's so important in losing weight and losing body fat. We're not only gonna talk about the science behind exercise and weight loss. We're also going to talk about the specific kinds of exercises and fitness programs that are the best for weight loss. We're gonna give you all the secrets on how you can save time and lose weight by working out for only about an hour per week. And you can actually work out Ah, lot less than that and see serious results. We're gonna give you activities that you're gonna be able to enjoy while losing weight. We're gonna talk about how to put that all together so that you can build your fitness strategy for losing weight with exercise. Let's go ahead and jump into it. 2. 2 Things to Keep in Mind...: So two of the most important things that you can keep in mind when you're losing weight and using exercise to do so is that if you can, you need to pick an activity that you enjoy or can at least tolerate. And the second thing you need to keep in mind is the mawr muscle that you can build with your given activity. If it's a muscle building activity, the better your results are going to be. And here's why. There's been a huge battle that's been waged in health and fitness four years now. That's been whether cardio or strength training, resistance training are better for weight loss and fat loss. And empirical evidence has led us to knowing that cardiovascular exercise is very important because we need to take care of important organs and muscles like our heart and our lungs. But when it comes to losing weight losing body fat, we can use resistance training and weight loss to do that more effectively and get our cardiovascular training in two. So if you can select an activity that's going to help you build muscle building muscle, to lose weight is actually one of the best ways that you could lose weight trim inches off your waist line, reduce the amount of body fat that you have on you, and increase your muscle tone and muscle definition. And if that deal couldn't get any sweeter, that muscle is also going to be the best insurance policy that you have in preventing fat gain. And it's going to keep your resting metabolism higher. And if you were simply just doing steady state cardio to lose weight, which will actually tank your metabolism eventually if you're doing too much of it. So that being said, I want you to find an exercise that you enjoy doing and if you can, finding a series of exercises that you can do to build muscle and build strength that you can keep your metabolism high, drop your body fat percentage and that will hope you accelerate your weight loss. So just brainstorm for a second right now of what some activities are you might enjoy to use wild losing weight. Maybe that's a simple as just taking a walk during the day or a job or a run. Maybe you enjoy swinging kettle bell or using a jump rope or boxing or doing a body weight circuit in your hallway or the living room of your home by just doing some simple push ups , squats and planks or something like that. So start thinking of some exercises that you enjoy that you can start implementing into your fitness program for weight loss. And if you can start thinking of some strength training moves or their body weight or weightlifting or machines, resistance bands or cables or kettlebells or whatever it may be that you can start using in your fitness for weight loss program. 3. How to Build the Habit: So just in case the last lecture or even the idea of working out or exercising in general is really overwhelming to you. I really want to break this down and make this a simple as possible. I've done a lot of research on habit building and people's mentality in psychology toward exercising and working out, and I found some really interesting evidence that leads to a much simpler, more effective and healthier way to lose weight with exercise. Now one of the most effective ways to build an exercise program for weight loss is to keep it as simple as possible and to set the bar as low as possible. One huge mistake that I see my friends, family, acquaintances, clients you name it, get into when it comes to losing way has it will overcome it and over dedicate themselves to a particular workout routine or exercise or running or walking and jogging or boxing or whatever it is. And they'll burn themselves out so quickly because they work out for an hour a day, 4 to 7 days a week. And that's just not sustainable in the long term for some people because we have jobs, we have careers. We have businesses. We have husbands, wives, families, cousins, friends that we want to see, celebrations that we have to go to. And there's so much more to life than exercise and working out. So what you want to do is you want to keep your workout program as simple as possible. This is what I might recommend for. You has picked one exercise, and let's just keep it simple, like walking and see if you can walk for five minutes per day and just start with five minutes per day and do it seven days per week. And this will give you a feeling of satisfaction almost instantly when you've completed that five minutes of walking because you will have gotten your quick win and you'll have gotten your victory from completing your walking workout. So whether it's on a treadmill or walking around your neighborhood, or maybe walking for five minutes on your lunch break or taking breaks at work to walk around the office and just stretch your legs, you have hitting your five minute goal. Now the other thing that you can do with that is that if you hit your five minutes and you feel like you could do more, you have time to do more. You have the energy to do more. Walk for another five or 10 or 15 or 20 and see how you feel. Maybe you'll start to run eventually if you want to. But if not, you've already knocked out your workout for the day, and you can put that check mark in the box of workout complete. So set the bar really low, whether you do in five minutes of walking. Or maybe you get some resistance bands. The workout with at home. Are you doing five minutes of sets of pushups or squats or planking or sit ups or swinging a kettle bell or whatever it is? Keep your exercise program simple and keep the bar low. And if you feel like doing more when you feel like doing more, do more because that's just gonna be bonus points. After you get the check mark in that box for exercising today, 4. Getting Started with Your Exercise Project!: So what we're gonna do now is we're gonna make a little activity here, So I want you to pull out a sheet of paper or open award document on your computer open. No, pat on your fun. And I want you to take down a few different exercise ideas or quick workout routines that you can do for 5 to 10 minutes a day. So go ahead and write those them right now and take a little bit of time. You got some ideas? Awesome. Next, I want you to find a time in your day, preferably first thing in the mornings. You can knock it out quickly when you can exercise. And if that's during your lunch break. Or maybe right when you get home from work or an hour or two before you go to bed. Any of those times are fine just to let you know so you can keep this in mind. Exercising in a fasted state, which would be in the morning, is awesome for fat loss and weight loss. So if you're doing a cardiovascular exercise of cardiovascular workout or a strength training, a resistance training or body weight workout, first thing in the morning. That's just gonna help you burn and incinerate that exposed fat tissue on your body. Because once all of the food is out of your stomach and your glycogen levels are way down after you've had a good night's sleep, the only thing that your body has left the burn are the stubborn, stored fat stores that you have on your body. And that's the only reason why I recommend doing your 5 to 10 minute workout first thing in the morning. But if another time is more convenient, you're still going to see the benefits of weight loss with exercise to go ahead and pencil in a certain time of day that you're gonna do this workout Monday through Friday or every day through the entire week. But remember, keep it simple and set the bar low only 5 to 10 minutes of whatever the exercises that you enjoy, you can at least tolerate 5. Let's get to it!: I just want to say thank you so much. And congratulations on completing this course. You have now set yourself up for simple success and how to use exercise and fitness programming to lose weight. I bet you didn't even realize how simple putting together an exercise program, how little you need to exercise, actually lose weight and lose body fat effectively. And here's why. I'll tell you that it works if you are sticking to the program that you laid out for yourself and working out either in the morning or the afternoon of the evening for that 5 to 10 minutes that you've set out for yourself every day. You're doing so much more work actually, than just in that 5 10 minute window. You see, by building one healthy habit into your daily routine and schedule that's going to subconsciously and consciously encourage you to make healthier decisions across the board. So whether exercising alone is gonna help you get better, sleep a night, which it definitely whoa doing weight training and resistance training of body weight exercises. Gonna help you build muscle accelerate your metabolism is that you can burn more calories and more fat while you're resting or if exercising is gonna make you pick up other habits, like eating a healthier breakfast in the morning or getting away from soda and turn into drinking more water. Whatever it may be, habits have a tendency to stack themselves, especially when they're healthy or beneficial for you. So by picking up one healthy exercise habit, you'll notice that you'll start being more conscientious about the other healthy decisions that you can make throughout your day To help you lose weight, lose body fat and get into the best shape of your life. So don't forget about the project at the end of this course, pick and activity or an exercise or a couple of exercises that you enjoy and pencil in time every day, just for 5 to 10 minutes to do those either body weight exercises or take a walk or a jog or run, or whatever you may want to do that's going to be beneficial and active for helping you to lose weight, make sure toe write those down and submit them in the project section so we can support you and cheer you on for picking your activity and picking the time of day that you're gonna be dedicated Teoh toward working out to lose weight. If you were happy with this course and you've got a lot out of it, please feel free to stop for a second and leave a positive review. That's gonna greatly help me continue to teach and educate others on how they can pursue healthier lifestyles and how they can integrate exercise and fitness programs into their lives to lose weight effectively. If you want to take that to the next level, please share this course with a family member with a friend with a co worker with an acquaintance of yours, so that you guys can participate in your simple, unique exercise programs together and so that you can support each other in your weight loss and fat loss goals. You're so much stronger when you're working with other people, other like minded people who have similar goals to you. It's hard to do things alone, so grab a couple of buddies if you can to get in with you on using this program for simple exercise for weight loss. If you need anything else while you're taking this course and exercising to lose weight, please feel free to reach out to me any time by sending me a personal message your post in the discussion section. So I just want to say one more time, Thank you. And congratulations on completing this course. You now have a fully fledged and really simple exercise and fitness program that you'll be able to use to lose weight whose body fat and build lean, fat burning muscle tissue that's gonna burn more calories for you while you're arrest. And these healthy habits will help you build even more healthy habits to get into the best shape of your life.