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Walking is hands down one of my favorite forms of exercise. It’s amazing at improving circulation to boost cardiovascular health, boosts mood, and can help with weight loss. Best of all, it’s simple, accessible to people of all fitness levels, and is just as effective at promoting health as running. However, to reap the maximum benefits, it’s essential to practice proper walking technique. This is particularly important if you plan on taking long, brisk power walks as a cardio exercise. Whether you're walking for general fitness or weight loss, refining your gait and form can make a big difference in your results. Here are 10 tips to improve your walking technique for maximum health benefits:  1. Maintain Proper PostureSome people may actually find walking to be a strain on their joints and musicals, and improper posture may be the reason why. Proper walking posture is key to avoiding strain and maximizing efficiency. To walk with proper posture, keep your head up, eyes looking forward, and shoulders relaxed. Approach your walk with a sense of ease. Your back should be straight but not stiff. Engage your core muscles to support your spine and reduce pressure on your lower back. I elaborate on how to do this in step 3. 2. Align Your ArmsLet your arms swing naturally but with purpose. Bend your elbows at a 90-degree angle and swing them forward and backward, rather than across your body. This purposeful arm movement helps balance your gait and adds momentum, which can increase your speed and calorie burn. 3. Engage Your CoreWhen it comes to doing pretty much any exercise, a strong and stable core can make all the difference. Activate your core muscles by gently pulling your belly button toward your spine. This engagement not only supports proper walking posture but also strengthens your abdominal muscles over time. Remember, be gentle. Don’t suck in your stomach to the point where you’re struggling to breathe. 4. Step With A Heel-To-Toe MotionA proper walking technique involves landing on your heel and rolling through your foot to push off with your toes. This smooth, rolling motion minimizes impact on your joints and promotes a more efficient stride. 5. Find Your Optimal Stride LengthOverstriding, or taking steps that are too long, can cause unnecessary strain and reduce efficiency. Aim for a stride that feels natural and allows your feet to land directly under your hips. Shorter, quicker steps are often better for maintaining good form and preventing injury. 6. Choose The Right SpeedWalking at a brisk pace can enhance cardiovascular benefits and burn more calories, making it especially effective for those walking for weight loss. A brisk pace means walking fast enough to raise your heart rate but still being able to hold a conversation. Aim for a pace of about 3 to 4 miles per hour or adjust based on your fitness level. If speeding up prevents you from keeping a proper posture, slow down until you’re more comfortable doing so. Always prioritize your form over being fast. 7. Wear Comfortable, Supportive ShoesYour choice of footwear can significantly impact your walking experience. Look for shoes with good arch support, sufficient but not too much cushioning, and a flexible sole. Replace worn-out shoes to prevent discomfort and potential injuries. 8. Incorporate IntervalsTo boost the effectiveness of your walk, especially for weight loss, incorporate intervals of faster walking or incline walking. For example, alternate between 2 minutes of brisk walking and 1 minute of a slower pace. Intervals help increase your heart rate and burn more calories in less time.This is particularly helpful if you simply don’t have the time in your day to do long walks. 9. Track Your ProgressUsing a fitness tracker or app can help you monitor your steps, distance, pace, and calories burned. Setting and achieving specific goals, like walking 7-10,000 steps a day, can keep you motivated. It can be particularly motivating if you come to find that improving your posture and gait is allowing you to walk further, faster, or both. 10. Warm Up & Cool DownStart your walk with a 5-minute warm-up at a slower pace to prepare your muscles and joints. After your walk, cool down with some light stretches focusing on your calves, hamstrings, and lower back to improve flexibility and prevent soreness. Walking For Weight LossIf your goal is weight loss, consistency and intensity are key. Walking for at least 30 minutes a day can help create the calorie deficit needed to shed pounds. Pair your walks with a healthy diet for even better results. Remember to gradually increase the duration and intensity of your walks to avoid plateaus and continue progressing toward your goals. Final ThoughtsImproving your walking technique can elevate this simple activity into a highly effective workout. Whether you're walking for fitness, fun, or weight loss, focusing on your form, speed, and consistency will help you achieve maximum health benefits. Start small, stay consistent, and enjoy the journey to better health, one step at a time. Need help with your walking posture or routine? Schedule a coaching consultation with me and I'll be glad to help!Resources
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Walking is a simple and effective way to begin improving your health. Among its many benefits are boosting cardiovascular fitness, enhancing mental clarity, and assisting with weight loss or maintaining a healthy weight. But one thing you may be wondering is: when is the best time to take a walk for the greatest health benefits? Walking at any time is great for your health, but depending on your health goals, daily schedule and personal preferences, some times of the day may be more beneficial for you than others. Here I’ll give you all the information you need to build a walking routine that works for you.  Morning Walk BenefitsMy personal preference is to start each day with a walk, because it sets a positive tone for the rest of my day by boosting my energy and giving me a sense of accomplishment. Here are some of the reasons why you may find it beneficial for you:
Evening Walk BenefitsFor some people, walking in the morning can be challenging. In this case, an evening walk may be a better bet. Here are the benefits of scheduling your walk for evening instead:
So, Is It Better to Walk in the Morning or Evening?It really depends on your goals, schedule, and personal preferences. Both morning and evening walks have their advantages. Morning walks may be ideal for those who prioritize mental clarity, energy, and weight loss. Evening walks are better suited for stress relief, digestion, and managing blood sugar levels. You can also do both if you choose. Ultimately, the best time to walk for health benefits is the time you can consistently commit to. Walking After Meals: Benefits for Insulin and Blood SugarWalking after meals, especially after dinner, has been shown to positively affect insulin and blood sugar levels. If you’re diabetic, pre-diabetic, or have other metabolic health concerns, you may be better off scheduling your walks for after your meals. Here’s why:
How Long Should You Walk After Meals?For optimal benefits, aim for a 10-20 minute walk at a moderate pace about 30 minutes after eating. This will give your body time to start digesting without being overwhelmed by physical activity. The Bottom LineThe best time to walk for health benefits depends on your lifestyle, preferences, and goals. Starting your morning with a walk can boost your energy for your day, while evening walks provide relaxation and aid digestion. Walking after meals is particularly beneficial for improving insulin sensitivity and blood sugar control. By incorporating consistent walks into your routine and following these tips, you can enjoy the many physical and mental health benefits that walking has to offer. Need help planning your walking routine? Schedule a coaching consultation & I'll help you out!Resources
Walking and running are two of the most popular activities for those who want to improve their cardiovascular health, as well as lose weight. Both activities have their benefits and drawbacks, and the one that’s right for you can depend on a number of different factors. Personally, I have used both walking and running in my own fitness journey, and both have been quite helpful to me along the way. In this article I’ll be breaking down the health benefits of walking vs. running to help you figure out which activity best aligns with your personal fitness goals.  1. Calorie BurnWhen it comes to calorie burn, running wins, hands down. Running burns significantly more calories than walking in the same amount of time. For example, a 150-pound person may burn about 300 calories while running at a moderate pace for 30 minutes. However, walking for those same 30 minutes would burn about half the amount of calories. While there are ways to turn your walk into a more challenging workout, running is the more efficient choice for burning more calories in a shorter amount of time. 2. Impact on JointsWhile running is more efficient at burning calories, it is also a high-impact activity that can place a lot of stress on your joints that can accumulate over time. This is especially true if you carry a lot of excess body weight. This can lead to common injuries such as runner’s knee or shin splints. If you’ve suffered from injuries in the past or are concerned about your joint health, walking is the better choice for you. Walking is low-impact and gentle on the joints, allowing you to spend more time doing it while reaping all of the health benefits. 3. Heart HealthBoth walking and running are excellent activities for cardiovascular health. Comparatively, running tends to elevate your heart rate more significantly, improving your overall aerobic capacity and strengthening your heart. However, if you’re worried that running is too much for you, walking can be just as healthy. Studies show that walking briskly can provide similar heart health benefits when matched for energy expenditure. You may have to spend a little more time walking than if you were running, but the benefits are still significant. If you’re concerned about improving your health health, either choice will be beneficial. 4. Sustainability & AccessibilitySustainability and accessibility are both important to consider when it comes to achieving your fitness goals. Simply put, you’re more likely to stick to an activity that you can easily sustain over a long period of time. Likewise, any activity that is easily accessible, meaning that it requires no extra equipment or unnecessary costs, is also much easier to maintain in the long term. When it comes to these particular considerations, walking is the more sustainable and accessible choice. It requires nothing more than putting on your shoes and heading outdoors. Running, however, may require more specialized footwear and clothing. It can also be harder to maintain if it’s too difficult for your current level of fitness. 5. Mental Health BenefitsAs far as mental health benefits are concerned, both walking and running offer their own particular benefits. Both activities release endorphins, which is the body’s way of naturally elevating mood. Running is more efficient at doing so, as it provides what is known as a “runner’s high”. This elevated euphoric state is sought after by regular runners, as it can help keep bad moods in check. However, walking is just as beneficial at elevating mood, and has even been shown to reduce anxiety. Going for a walk, especially in nature, has been shown to reduce stress, enhance creativity, and improve focus. If you’re struggling with your mental health, both activities can provide the boost you need to feel better. 6. Risk of InjuryAs I mentioned previously, running is a high-impact repetitive activity and therefore carries a higher risk of injury. It can often lead to stress in certain joints in the knee and ankle, leading to common injuries such as plantar fasciitis, shin splints, and stress fractures. Running with improper form, which is common among newer runners, creates a higher risk of such injuries. I’ve personally experienced shin splints and plantar fasciitis, and I can attest that both of them can be quite painful and difficult to fully recover from. Walking, on the other hand, has a much lower risk of injury, as it doesn’t place as much strain on the joints. This makes it the safer bet for beginners, people dealing with injuries, and older adults. If injury is your primary concern, choose walking over running. 7. Longevity & Overall HealthResearch shows that both walking and running can reduce the risk of common chronic diseases such as diabetes, high blood pressure, and certain cancers. Therefore, either activity is a great choice as far as improving your longevity and overall health. However, if you want an activity that is easier to maintain over months and years, walking is the better choice. It is cheaper, more accessible, and less stressful on the body than running is, and can be done on a daily basis by most people without much of an issue. If you’re relatively fit and you enjoy running for the sake of it, by all means adopt is as your cardiovascular exercise of choice. However, if you’re more concerned about the long term and struggle with the idea of running for any reason, rest assured that walking can be just as beneficial. So, Is Walking Better Than Running For Health?The simple answer is, it depends on your goals and current fitness level. If you’re looking to rapidly burn calories and improve your aerobic fitness, running is the more efficient and optimal choice. However, if you want to prioritize joint health, sustainability, and stress reduction along your fitness journey, walking may be the ideal option. Ultimately, the best exercise is the one you enjoy and can do consistently. Whether you choose walking, running, or a combination of both, take pride in the fact that you’re taking a step toward better health. Interested in adding running or walking into your daily life? |
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Getting used to moving your body weight is especially important if you've been spending a lot of time on the couch or sitting at a desk. Some muscles may become inactive, while others become overactive. Resistance training with your body weight can help "wake up" muscles you aren't otherwise using. Your muscles, connective tissues, and nervous system will benefit from practicing proper movement patterns. Bodyweight exercises are also great warmups for your weight training workouts.
Weight Training At Home
There are various tools available to you if you're getting started with weight training at home. The equipment you decide to use will depend on your preferences and budget. Keep in mind that you don't need to purchase an entire gym's worth of equipment at once. You can always start small and build up a modest home gym over time.
Dumbbells
The most basic pieces of weight training equipment are dumbbells. Dumbbells are pieces of solid iron tubes with weights on each end. They can be found as bare metal or coated with rubber or neoprene, a synthetic rubber. These coated dumbbells tend to be lighter and colorful, making them perfect for the home.
Adjustable dumbbells can be found in several varieties, from small metal tubes with weights that can be screwed on and off to larger, more complicated sets. These are great for workouts that require different weights for different movements.
It's best to purchase dumbbells in pairs, one for each hand. The benefits of dumbbells are that they're easy to use and quite versatile. Buying two sets of dumbbells about 5-10 pounds apart is a great place to start.
However, as you become stronger, you'll require more and more pairs of dumbbells to continue seeing progress, which can strain your budget. It can also be an issue if you live in an apartment or are limited in space. For these scenarios, investing in a pair of adjustable dumbbells can be a great solution.
It's best to purchase dumbbells in pairs, one for each hand. The benefits of dumbbells are that they're easy to use and quite versatile. Buying two sets of dumbbells about 5-10 pounds apart is a great place to start.
However, as you become stronger, you'll require more and more pairs of dumbbells to continue seeing progress, which can strain your budget. It can also be an issue if you live in an apartment or are limited in space. For these scenarios, investing in a pair of adjustable dumbbells can be a great solution.
Kettlebells are solid cast-iron weights shaped like a sphere with a handle on top. The weight sits directly underneath the handle instead of evenly distributed on opposite sides like a dumbbell. Like dumbbells, they can be found in a wide range of weights, from very light (less than 10 pounds) to very heavy (over a hundred pounds and more).
Kettlebells are incredibly versatile tools that you can use to build strength, endurance, and power. Kettlebells have an advantage against dumbbells with their ability to perform more ballistic exercises such as swings, cleans, and snatches.
You'll also progress less slowly as it takes a bit longer to adapt to the off-center weight distribution of the bell. Because of this, you can accomplish a lot with just one or two kettlebells before you need to buy bigger weights. And while there are plenty of double kettlebell workouts that you can do, you don't need to purchase kettlebells in pairs to get a great workout.
Kettlebells are an excellent tool for weight loss because you can get more bang for your buck. They're great for muscle strengthening exercises but can also add a hefty dose of cardio into your workout sessions with ballistic movements.
You'll also progress less slowly as it takes a bit longer to adapt to the off-center weight distribution of the bell. Because of this, you can accomplish a lot with just one or two kettlebells before you need to buy bigger weights. And while there are plenty of double kettlebell workouts that you can do, you don't need to purchase kettlebells in pairs to get a great workout.
Kettlebells are an excellent tool for weight loss because you can get more bang for your buck. They're great for muscle strengthening exercises but can also add a hefty dose of cardio into your workout sessions with ballistic movements.
Resistance Bands
Resistance bands are another great solution for people who are short on space. These bands come in varying weights that can neatly fold and store away. They're also an excellent option for travel as they can be brought and used pretty much anywhere.
Flat resistance bands (also called loop bands) are one continuous circle used for exercises like banded squats and bridges. There are also thicker, larger bands of heavier weights that are often used with and without free weights for some types of squats, deadlifts, and other movements.
Tubular resistance bands are long, hollow tubes with handles attached to the ends. These handles are often detachable and can be replaced with special attachments such as bars and ankle straps, allowing for a broader range of exercises.
Tubular resistance bands are long, hollow tubes with handles attached to the ends. These handles are often detachable and can be replaced with special attachments such as bars and ankle straps, allowing for a broader range of exercises.
Ankle Weights, Wrist Weights & Weighted Vests
As mentioned above, bodyweight exercises are a perfectly valid way to begin weight training, as your muscles still have to put in work to move your body. But if those bodyweight exercises aren't feeling like enough, you can always make yourself heavier with ankle and wrist weights.
While ankle and wrist weights aren't as heavy as free weights such as dumbbells and kettlebells, they're a great way to boost calorie burn while doing lesser-impact movements such as walking or doing chores around the house.
Weighted vests are another way to increase your body weight resistance. You can add or remove weights to the vest to adjust the resistance to your liking. Short on cash? Try taking an empty backpack and filling it with a few moderately heavy items before your next walk. You'll burn more calories while also putting your core to work.
Weighted vests are another way to increase your body weight resistance. You can add or remove weights to the vest to adjust the resistance to your liking. Short on cash? Try taking an empty backpack and filling it with a few moderately heavy items before your next walk. You'll burn more calories while also putting your core to work.
Weighted Cardio Equipment
Getting fit should always be an enjoyable endeavor, and what's more fun than some of our favorite childhood toys? Weighted hula hoops and jump ropes can take joyful movement to a whole new level. Hula hooping with weighted hoops can offer a low-intensity core and cardio workout, a great supplement to your heavier weight training sessions. Weighted hoops come in pieces that can be quickly snapped together and taken apart for convenience.
Jumping rope is an excellent cardio exercise that can help you burn lots of fat while requiring less intensity and putting less stress on your joints than running or jogging. You can get the most out of your weight training sessions by ending with a set of jump rope intervals.
But you can also take jumping rope to the next level by using weighted or heavy ropes. The resistance in these ropes recruits more muscles, allowing for a strengthening, fat-burning workout. Jump ropes are also a portable tool you can take outside to a park or even on vacation.
But you can also take jumping rope to the next level by using weighted or heavy ropes. The resistance in these ropes recruits more muscles, allowing for a strengthening, fat-burning workout. Jump ropes are also a portable tool you can take outside to a park or even on vacation.
Weight Training At The Gym
At the gym, you will have access to a wide range of equipment that may not be feasible or cost-effective to buy for your home. Depending on the gym, it may make more sense for your budget and lifestyle to pay for a monthly membership instead.
Having access to a squat rack, barbells, heavy weights, and a wide variety of cable machines can be a game-changer for your weight training routine, but you can still achieve your fat loss goals without them.
Commercial gyms also have a reputation for becoming too crowded during "rush hours," such as during lunchtime or right after work. If time is of the essence for you, finding a less-crowded gym or working out at home may be better for your lifestyle.
Having access to a squat rack, barbells, heavy weights, and a wide variety of cable machines can be a game-changer for your weight training routine, but you can still achieve your fat loss goals without them.
Commercial gyms also have a reputation for becoming too crowded during "rush hours," such as during lunchtime or right after work. If time is of the essence for you, finding a less-crowded gym or working out at home may be better for your lifestyle.
Best Weight Training Exercises For Fat Loss
Once you're ready to start incorporating weights into your exercises, you'll want to remain focused on fundamental compound movements. Compound movements help boost calorie burn while building strength and muscle. You'll also reap other additional benefits, such as improving your balance and coordination.
Here are some of the foundational compound weight training movements to add to your workouts. Each of these moves has countless variations and can be done using the weight training equipment of your choice. Schedule a session with a fitness professional for assistance in properly performing each of these movements with the tools you have available.
Here are some of the foundational compound weight training movements to add to your workouts. Each of these moves has countless variations and can be done using the weight training equipment of your choice. Schedule a session with a fitness professional for assistance in properly performing each of these movements with the tools you have available.
Overhead/Shoulder Press Examples
Muscles Worked: Anterior & Lateral Deltoids, Triceps, Trapezius
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Chest Press Examples
Muscles Worked: Pectoralis, Anterior Deltoids, Triceps
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Squat Examples
Muscles Worked: Quadriceps, Gluteus, Adductors
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Deadlift Examples
Muscles Worked: Hamstrings, Gluteus, Adductors, Erector Spinae
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Row Examples
Muscles Worked: Latissimus Dorsi, Trapezius, Posterior Deltoids, Biceps
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Hybrid movements combine two exercises into one move and are excellent for your fat loss goals. These movements challenge more muscles while increasing the heart rate, boosting the overall calorie burn during the workout. Here's an example of a dumbbell squat press, where a shoulder press immediately follows a dumbbell squat:
Grouping compound and hybrid movements into circuit-style workouts where you perform exercises back to back with minimal rest between each exercise is an effective way to push the intensity and burn more calories. Utilizing this tactic is an effective way to use weight training to reach your fat loss goals.
However, burning extra calories should never be prioritized over your health, safety, or overall enjoyment. If you have mobility or health issues or know that it will make weight training unpleasant for you, avoid doing circuits without rests. Use a standard multiple-set style, performing each exercise for a set, followed by a rest of 30s-60s before moving on to another movement. Repeat three to four times.
However, burning extra calories should never be prioritized over your health, safety, or overall enjoyment. If you have mobility or health issues or know that it will make weight training unpleasant for you, avoid doing circuits without rests. Use a standard multiple-set style, performing each exercise for a set, followed by a rest of 30s-60s before moving on to another movement. Repeat three to four times.
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A "rep" = one move of an exercise
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You'll also want to progressively overload, meaning that you consistently increase the amount of weight you lift over time so that your muscles remain challenged to adapt. You may have heard that the best way to weight train for weight loss is to lift heavy. While that's true, "heavy" is subjective. Start where you are and gradually build strength over time. Doing too much too soon can lead to injury.
Creating Your Weight Training Schedule
An effective fat loss program integrates both weight training and aerobic (cardio) exercises. Studies have shown that combining resistance training with cardio intervals is the most effective way to lose weight and keep it off in the long term. Scheduling a mix of weight training, high-intensity cardio intervals, and low-intensity movement into each week will reap the best results. Here's an example of a workout schedule that incorporates multiple forms of activity:
In this schedule, there are three weight training sessions for the week. Two-four days of weight training is enough to see results. If you only have two days to spare, you may choose to dedicate those days to full-body workouts where all muscles are targeted at once. If you have more days, you may decide to do a split routine like the one shown above, where you target different muscle groups on different days.
You may be wondering why there are no "rest" days. Resting between lifting days doesn't mean being inactive and spending the entire day on the couch. Being sedentary is a leading cause of disease and disability, and working out a few times per week isn't enough to offset that.
Incorporating easy, low-impact movement such as walking each day will help you be healthier and fitter overall. Developing a daily walking regimen in addition to your structured exercise is a great way to get you closer to your health and fitness goals. A great tip is to take multiple ten-minute walks throughout the day to prevent you from sitting too long in one place.
You may be wondering why there are no "rest" days. Resting between lifting days doesn't mean being inactive and spending the entire day on the couch. Being sedentary is a leading cause of disease and disability, and working out a few times per week isn't enough to offset that.
Incorporating easy, low-impact movement such as walking each day will help you be healthier and fitter overall. Developing a daily walking regimen in addition to your structured exercise is a great way to get you closer to your health and fitness goals. A great tip is to take multiple ten-minute walks throughout the day to prevent you from sitting too long in one place.
Flexibility is also an essential part of fitness. Even if you aren't interested in doing yoga, you should still spend time doing a bit of stretching. You should definitely stretch during warmups and cooldowns on weight training days, but you will also benefit from taking a brief moment to stretch on non-lifting days as well.
Warming Up Before Weight Training
It's essential to warm up before each workout to prepare your body for exercise. Beginning with a short foam rolling and stretching session can help loosen up any knots, boost blood flow, and get your muscles warmed up. Taking the time to warm up your muscles allows them to move more efficiently during your workout.
Follow up with a minimum of 5 minutes of movement to gradually bring up your heart rate. You can use a stationary bike, walk on a treadmill, jump rope, or even go old school with some arm circles or jumping jacks. You also have the option of warming up with bodyweight versions of the exercises you plan to do, such as squats or lunges.
Follow up with a minimum of 5 minutes of movement to gradually bring up your heart rate. You can use a stationary bike, walk on a treadmill, jump rope, or even go old school with some arm circles or jumping jacks. You also have the option of warming up with bodyweight versions of the exercises you plan to do, such as squats or lunges.
Sample Beginner's Full-Body, Fat-Burning Weight Training Dumbbell Circuit
This sample routine requires two dumbbells of a moderate weight, around 10-15 pounds is suitable for most beginners. You can always use lighter or heavier weights, depending on your strength.
Cooling Down After Weight Training
Just as it's essential to warm up before you exercise, it's also crucial to cool down after the workout. Cooling down allows your heart rate, blood pressure, and body temperature to come back down to normal gradually. You can cool down with a brief bout of steady-state cardio (like walking on the treadmill or using a stationary bike) followed by stretches of the muscles you've just exercised.
Staying Safe While Weight Training
Be sure always to remain safe while working out with weights. Wear proper footwear, such as closed-toe shoes, especially if training at the gym or close to other people. Wear comfortable clothing that allows you to move freely. Always be aware of your surroundings. If training at the gym, be sure to give space to the people around you as they're lifting. If training at home, be aware of any children or pets roaming around, as accidents happen.
Use a spotter when lifting heavy weights, especially if you're lifting this weight overhead. It's never a good idea to "ego lift" by trying to lift more than you're capable of lifting for the sake of showing off. The attention isn't worth the possibility of injury.
It also isn't a good idea to lift heavy weights if you aren't feeling well. Illness can adversely affect your coordination and strength, leaving you vulnerable. If you're feeling under the weather, it's best to give your body time to get better. When you start feeling better, ease yourself back into training gradually.
Use a spotter when lifting heavy weights, especially if you're lifting this weight overhead. It's never a good idea to "ego lift" by trying to lift more than you're capable of lifting for the sake of showing off. The attention isn't worth the possibility of injury.
It also isn't a good idea to lift heavy weights if you aren't feeling well. Illness can adversely affect your coordination and strength, leaving you vulnerable. If you're feeling under the weather, it's best to give your body time to get better. When you start feeling better, ease yourself back into training gradually.
Weight Training & Diet
No amount of weight training can compete with poor diet choices. Diet and exercise go hand-in-hand. What you eat fuels your muscles both for exercising and recovery. Food also provides the energy you'll need both during and between workouts. Eating a diet full of ultra-processed junk food will not only make you feel sluggish during your training, but it will also make it harder for you to reach your fat loss goals.
Struggling with how to eat? Here are some tips:
- Ditch fried, greasy, packaged, refined, and fast food and make whole, unprocessed foods the foundation of your diet. These foods are very high in calories while providing very little nutrition. The lack of fiber makes them easy to overeat, leading to weight gain.
- Prioritize whole grains, fruits, vegetables, legumes, nuts, and seeds. Whole plant foods are rich in fiber, which helps you to feel fuller for longer. Plant foods also provide necessary micronutrients to support your body's needs.
- Introduce plant-based protein sources such as organic tofu, tempeh, lentils, and other legumes to your diet, even if you aren't interested in giving up meat altogether.
- Prepare your own whole-food meals at home in bulk so that you have food available during the week, lessening the chance that you'll rely on outside food.
- Be discerning about any packaged foods you do include in your diet. Check for whole ingredients and avoid products with high amounts (more than 10% daily value) of saturated fat and sodium, even if the product is marked "vegan" or "plant-based."
- If it suits you, use an online calculator to figure out your caloric and nutritional needs for a day and spend a week tracking your meals with an app. Understanding the caloric density of the foods you're eating can help you better gauge whether you're eating too much or too little. Whether or not you continue to track your caloric intake after a week is up to you.
Getting Help From A Fitness & Nutrition Coach
Weight training is an excellent way to build muscle and burn fat. Even if you never join a gym, you can achieve great results with very few tools. Of course, this is only the tip of the iceberg for putting together a complete, long-term fat loss plan.
The finer details of your weight training program or diet may need to be adjusted over time to account not only for your progress but for any other changes that may have occurred in your life. Working with a fitness coach can take the guesswork out of putting a program together while helping to keep you on track.
The finer details of your weight training program or diet may need to be adjusted over time to account not only for your progress but for any other changes that may have occurred in your life. Working with a fitness coach can take the guesswork out of putting a program together while helping to keep you on track.
You Got This!
While your goal may be to lose weight, don't become a slave to the scale. The number you see there can be misleading, especially when you're building muscle a the same time. As long as you're doing the work, you will still be making beneficial changes to your body composition - even when it isn't registering on the scale.
The great thing about weight training is that it provides ample opportunities to measure progress. Celebrate the fact that you're getting stronger and fitter and taking the time to improve your overall health. Savor every victory, big and small.
Lastly, don't rush the process - these things take time. Be compassionate with yourself and enjoy the journey. You got this. As long as you're willing to put in the work and remain consistent, you will achieve things you never thought possible.
The great thing about weight training is that it provides ample opportunities to measure progress. Celebrate the fact that you're getting stronger and fitter and taking the time to improve your overall health. Savor every victory, big and small.
Lastly, don't rush the process - these things take time. Be compassionate with yourself and enjoy the journey. You got this. As long as you're willing to put in the work and remain consistent, you will achieve things you never thought possible.
When I was 16 years old, my mom hired a personal trainer in a well-meaning attempt to deal with my weight. It was at a gym that I'd never been to before, though I was no stranger to exercise. At the time, I was pretty overweight, and I'd tried in earnest to do the things that I thought would address the problem, but I honestly had no clue what to do.
Though I was a bit apprehensive, I embraced the idea of having someone with the experience and expertise to help me along my journey. It turned out to be one of the most embarrassing experiences of my life.
I don't think he liked me much. Why? To this day, I'm unsure. I don't want to assume that it was because I was an overweight Black teenaged girl, but I don't think it helped that we had absolutely nothing in common.
He was a muscular white guy, probably in his late twenties or early thirties. Considering that we were in a wealthier, majority-white neighborhood that I did not live in, he probably hadn't had many clients like me. I was quiet and shy, but I did everything he asked of me, without complaint.
The workout would begin with a strength circuit, silently jumping from machine to machine. He'd adjust the weights, and I'd perform the movements. Next, he'd bring me over to the dreaded stairs where I'd have to run up and down for what seemed like ages.
These were the moments when my lack of fitness came to the fore. Those stairs would leave me winded, and I'd always feel like a pathetic mess after the fact.
Once it was all over, he'd plant me on one of the treadmills, tell me to walk for a half-hour, then leave. No praise, no discussion of how I'm improving, nothing.
The moment of embarrassment, when I decided that I sure as hell would not be renewing my contract once it was over, came during a review of my diet journal. As requested, I kept a detailed journal (as detailed as a 16-year-old could anyway) of the meals I ate during the day and presented it to him for review.
One day, I proudly handed over my diet journal, pleased with how many salads I'd managed to eat, confident that he'd see my efforts and be thrilled. Wrong.
He blew up at me.
Within view and earshot of other patrons, my trainer yelled at me and accused me of trying to sabotage myself. I was confused until he asked why the hell I would be eating a beef patty so high in saturated fat when I was trying to lose weight.
Though I was a bit apprehensive, I embraced the idea of having someone with the experience and expertise to help me along my journey. It turned out to be one of the most embarrassing experiences of my life.
I don't think he liked me much. Why? To this day, I'm unsure. I don't want to assume that it was because I was an overweight Black teenaged girl, but I don't think it helped that we had absolutely nothing in common.
He was a muscular white guy, probably in his late twenties or early thirties. Considering that we were in a wealthier, majority-white neighborhood that I did not live in, he probably hadn't had many clients like me. I was quiet and shy, but I did everything he asked of me, without complaint.
The workout would begin with a strength circuit, silently jumping from machine to machine. He'd adjust the weights, and I'd perform the movements. Next, he'd bring me over to the dreaded stairs where I'd have to run up and down for what seemed like ages.
These were the moments when my lack of fitness came to the fore. Those stairs would leave me winded, and I'd always feel like a pathetic mess after the fact.
Once it was all over, he'd plant me on one of the treadmills, tell me to walk for a half-hour, then leave. No praise, no discussion of how I'm improving, nothing.
The moment of embarrassment, when I decided that I sure as hell would not be renewing my contract once it was over, came during a review of my diet journal. As requested, I kept a detailed journal (as detailed as a 16-year-old could anyway) of the meals I ate during the day and presented it to him for review.
One day, I proudly handed over my diet journal, pleased with how many salads I'd managed to eat, confident that he'd see my efforts and be thrilled. Wrong.
He blew up at me.
Within view and earshot of other patrons, my trainer yelled at me and accused me of trying to sabotage myself. I was confused until he asked why the hell I would be eating a beef patty so high in saturated fat when I was trying to lose weight.
Now, at 16, I had no clue what the hell saturated fat was or why I should be avoiding it. I'd never had any nutritional counseling or education whatsoever. It wasn't something that was taught in school, and it wasn't something that my trainer had discussed with me. All I knew was that I should "eat better," and so I ate as well as I knew how.
I ate salads when possible and smaller amounts of everything else. But being of Jamaican descent and living in a Jamaican neighborhood, beef patties were ubiquitous, and it felt like such a normal and harmless thing to eat. I figured, hell, it's high in protein, right? Never in my wildest dreams did I think that having one beef patty would be such a problem.
I was humiliated. I felt smaller than I had already been feeling throughout the process, the smallest I'd felt since the entire thing started. I struggled, but I held back tears until our training session was over. I would continue to go to my training sessions for a few more weeks, but the tension between us never dissipated.
Once the training package had run its course, I told my mother to save her money because I would not be going back. I would continue to struggle with my weight and diet for many years after this, putting on much more weight than when I began. I was no better off for having had a trainer, and in some ways, in the emotional and mental ways, I was worse off.
My confidence was shot, and I felt like a hopeless cause.
I ate salads when possible and smaller amounts of everything else. But being of Jamaican descent and living in a Jamaican neighborhood, beef patties were ubiquitous, and it felt like such a normal and harmless thing to eat. I figured, hell, it's high in protein, right? Never in my wildest dreams did I think that having one beef patty would be such a problem.
I was humiliated. I felt smaller than I had already been feeling throughout the process, the smallest I'd felt since the entire thing started. I struggled, but I held back tears until our training session was over. I would continue to go to my training sessions for a few more weeks, but the tension between us never dissipated.
Once the training package had run its course, I told my mother to save her money because I would not be going back. I would continue to struggle with my weight and diet for many years after this, putting on much more weight than when I began. I was no better off for having had a trainer, and in some ways, in the emotional and mental ways, I was worse off.
My confidence was shot, and I felt like a hopeless cause.
I've heard many similar stories since then.
Stories of people shelling out their hard-earned cash to pay for training packages with trainers who were rude, dismissive, judgmental, and racially or culturally insensitive.
Trainers who resorted to verbal and emotional abuse instead of providing support.
Trainers who put their clients through the motions of working out without explaining why they were doing the things they were doing.
Television shows such as The Biggest Loser popularized this kind of training. Overweight and obese contestants were regularly yelled at, belittled, and broken down under the guise of building them back up stronger.
The contestants were subjected to disturbing weigh-ins where normal, healthy weight loss was treated as a failure while losing massive, unrealistic amounts of weight was celebrated as a success.
We now know that the long-term result of all of this was metabolic damage, not to mention any emotional or psychological pain.
Shows like The Biggest Loser perpetuate the idea that people who are overweight and obese deserve to be abused and humiliated. That they must pay penance for daring to exist in their fat bodies.
While there are many reasons everyone should eat healthier and get regular exercise, abuse, belittlement, and judgment are not the ways to go about it.
After years and years of jumping from gym to gym and tinkering with my diet, I was finally able to lose a substantial amount of weight on my own. But I resented the fact that I had to go it alone.
I had to do extensive research to successfully navigate the clusterfuck of nutrition and fitness misinformation that's out there.
Now, with fitness training and nutrition coaching certifications under my belt, I see much more clearly just how fucked up my experience has been.
It shouldn't be this hard. It shouldn't be this difficult to take control of your own body. It shouldn't be this hard to be healthy.
But this is the environment that we live in.
As a nation, we don't know how to eat correctly, and it's by design.
Stories of people shelling out their hard-earned cash to pay for training packages with trainers who were rude, dismissive, judgmental, and racially or culturally insensitive.
Trainers who resorted to verbal and emotional abuse instead of providing support.
Trainers who put their clients through the motions of working out without explaining why they were doing the things they were doing.
Television shows such as The Biggest Loser popularized this kind of training. Overweight and obese contestants were regularly yelled at, belittled, and broken down under the guise of building them back up stronger.
The contestants were subjected to disturbing weigh-ins where normal, healthy weight loss was treated as a failure while losing massive, unrealistic amounts of weight was celebrated as a success.
We now know that the long-term result of all of this was metabolic damage, not to mention any emotional or psychological pain.
Shows like The Biggest Loser perpetuate the idea that people who are overweight and obese deserve to be abused and humiliated. That they must pay penance for daring to exist in their fat bodies.
While there are many reasons everyone should eat healthier and get regular exercise, abuse, belittlement, and judgment are not the ways to go about it.
After years and years of jumping from gym to gym and tinkering with my diet, I was finally able to lose a substantial amount of weight on my own. But I resented the fact that I had to go it alone.
I had to do extensive research to successfully navigate the clusterfuck of nutrition and fitness misinformation that's out there.
Now, with fitness training and nutrition coaching certifications under my belt, I see much more clearly just how fucked up my experience has been.
It shouldn't be this hard. It shouldn't be this difficult to take control of your own body. It shouldn't be this hard to be healthy.
But this is the environment that we live in.
As a nation, we don't know how to eat correctly, and it's by design.
We constantly hear about how obesity rates continue to rise. Yet the industries that promise to help solve this problem continue to profit.
The majority of working people toil day in and day out to afford a living. Busy and stressful lifestyles force people to prioritize financial survival over health and wellness, and billion-dollar industries - from food to fitness to pharmaceuticals - profit from that fact.
These industries keep people confused on purpose, and when people slip up and find themselves in a poor state of health, the entirety of the blame is placed squarely on their shoulders. It becomes your fault for being misled, misinformed, and unaware.
Too many personal trainers are guilty of putting profits over people, as well.
One scroll through Instagram will show you countless examples of "professionals" who approach fitness from a place of vanity and showmanship, who are just as misinformed about health and nutrition as the people they're trying to take on as clients.
People deserve better.
People deserve to be seen as individuals and understood for who they are in the context of their lives and the experiences they've had, not as stereotypes.
They deserve to have their needs and concerns addressed in a manner that is understanding and empathetic, not judgmental and dismissive.
They deserve proper guidance on living a cohesive lifestyle where movement is accessible, enjoyable, desirable, and safe, rather than painful and punishing.
They deserve to enjoy food confidently, knowing that they have the tools necessary to make healthy decisions for themselves and their families.
Unfortunately, I don't envision that the billion-dollar industries that profit from poor health will all of a sudden gain a conscience. Nor do I see our elected officials putting their financial positions at stake by facing these industries head-on.
Change has to begin at the grassroots.
As fitness and wellness professionals, we must provide our clients with proper knowledge and treat them with the respect they deserve.
Otherwise, people will continue to fall prey to the insidious traps of diet and fitness fads.
The majority of working people toil day in and day out to afford a living. Busy and stressful lifestyles force people to prioritize financial survival over health and wellness, and billion-dollar industries - from food to fitness to pharmaceuticals - profit from that fact.
These industries keep people confused on purpose, and when people slip up and find themselves in a poor state of health, the entirety of the blame is placed squarely on their shoulders. It becomes your fault for being misled, misinformed, and unaware.
Too many personal trainers are guilty of putting profits over people, as well.
One scroll through Instagram will show you countless examples of "professionals" who approach fitness from a place of vanity and showmanship, who are just as misinformed about health and nutrition as the people they're trying to take on as clients.
People deserve better.
People deserve to be seen as individuals and understood for who they are in the context of their lives and the experiences they've had, not as stereotypes.
They deserve to have their needs and concerns addressed in a manner that is understanding and empathetic, not judgmental and dismissive.
They deserve proper guidance on living a cohesive lifestyle where movement is accessible, enjoyable, desirable, and safe, rather than painful and punishing.
They deserve to enjoy food confidently, knowing that they have the tools necessary to make healthy decisions for themselves and their families.
Unfortunately, I don't envision that the billion-dollar industries that profit from poor health will all of a sudden gain a conscience. Nor do I see our elected officials putting their financial positions at stake by facing these industries head-on.
Change has to begin at the grassroots.
As fitness and wellness professionals, we must provide our clients with proper knowledge and treat them with the respect they deserve.
Otherwise, people will continue to fall prey to the insidious traps of diet and fitness fads.
Author's Note: A version of this post first appeared on my Black Vegan Diaries blog in 2021.
Author
Niv Mullings is an NASM Certified Personal Trainer and Weight Loss Specialist from the Bronx, New York, currently residing in Jacksonville, Florida. After years of struggling with obesity, anxiety, depression, painful menstruation, and other chronic health complaints, Niv changed her life for the better through fitness and a healthy plant-based diet. Now she helps others to do the same.
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