1. Professional Guidance And Monitoring. This is probably the best choice for beginners. A personal trainer will motivate and instruct you on how to exercise safely and effectively. Knowing that someone is waiting for you at the gym will boost your commitment and increase your optimism. In a word – you are more likely to succeed.

2. Individuality. The training program and its intensity, duration, and frequency should be tailored accordingly to the individual’s current fitness level, age, gender, and overall health status. The recommended training intensity for the beginners — or those returning to training after a long period of inactivity — should be low to moderate. To get back in shape after 2 weeks off, for instance, regular exercisers will need approximately 4 weeks of training.

3. Specificity. A workout plan should have a specific and focused target(s): weight loss, muscular endurance, and/or overall physical performance, etc. For example, to lose 5kg in three weeks, training intensity should vary from moderate to high, at least 3x a week of different exercise modalities, alternating easy/harder workout cycles.

4. Resistance Training With Gradual Increases In Intensity.
Group training like Pilates and yoga are fine, but to prevent saggy buttocks and poor posture during and after losing weight you will need to work out all the major muscle groups.

Resistance exercises (weight lifting, deadlifts, squats, lunges with dumbbells, etc.) have a favorable impact on muscular strength and fat loss and increase overall energy levels.

After adapting to resistance exercise, you should progressively increase the weight load and switch up workout programs throughout the training course to avoid hitting a plateau.

5. Positive Mental Attitude Despite Early Disappointments.
It is not unusual that after a great start people slowly resort back to their old eating habits and sedentary behavior by skipping training (especially true for those who exercise at home) and giving up their dietary regime. Then, they soon fall back into a vicious cycle of self-blaming, remorse, and depression.

However, what matters most when a crisis hits is to take a break and calmly analyze what went wrong (emotionally, mentally, physically).

It is good to revise current weight loss and workout strategies, once again keeping in mind that it’s never easy, but it is always rewarding.


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