Weight Training And Weight Loss

Weight training and weight loss

Welcome to weight training and weight loss, if you’re new to weight lifting, don’t let it intimidate you! This isn’t about what you are today, this is about what you’re about to become! Don’t let fear creep into the cracks of your armor.

Follow your weight training and fitness dream and don’t let old ideas, people’s opinions or personal obstacles get in your way. Make up your mind and dare to be different…. And never, give up on that dream.

Losing Weight to Keep It Off

Whether you’re new to weight training, a competitive bodybuilder, or vigorous fitness enthusiast; there are many different ways a person can reduce weight or body fat – but it is difficult lose weight without changing your eating habits!        

A positive mental attitude towards eating and training behavior is all about helping you put food in a new perspective to alter your eating habits.

This involves solid strategies and helpful tips that give you the tools to change the way you eat, whether you’ve been eating too much food, or simply the wrong foods or both.

As creatures of habit, we developed habits for many tasks: driving, working, exercising, and of course eating. Our eating habits center on the way we shop, cook and eat our food. See (female weight training).

Here in the weight training and weight loss article, the main goal is to not only shed pounds and gain some muscle, but...

Also shed a new light on good and bad eating habits and bring awareness to these habits and incorporate weight training as an exercise form to increase strength and muscle size, which in-turn increases the speed of your overall metabolic rate and break down macronutrients.

So let's break down five basic but very important steps of eating to help guide you towards building a better body.

Step one: Awareness

  • The first step in changing eating habits is to become aware of them; you can’t get to your goal if you don’t know where you’re starting from. Start a diary and keep it for seven days and record everything that you eat, and most importantly; don’t cheat. This will pay back huge dividends over the next weeks and months.
  • This often shows things you weren’t actually aware of: whether you nibble away an entire meal while you’re preparing it? Or do you consciously eat while you’re watching TV? Do you eat too much at restaurants because you’re paying for it? Once you've tracked and monitored this, you can move to step two.
Weights and weight loss

Step two: why do you eat?

let's look at your eating “triggers”? - These are the things that immediately proceed you’re eating.

  • Do you eat whenever you are offered something?
  • Are many of your triggers emotional ones?
  • Do you use eating to quiet psychological pain?
  • Or does eating help with stress, such as: fear, anxiety, boredom and loneliness or depression?
  • Don’t worry if you do, this isn’t uncommon. But only by recognizing these external cues and being able to differentiate between psychological and physiological hunger will you begin to make a change in the way you eat and view weight training and weight loss as a lifestyle.
  • We are reminded and constantly bombarded of eating cues that surround all of us daily. These can be found in TV commercials, the smells from bakeries and restaurant foods, including the site of others eating, etc. but... make no mistake, there is only one true signal: this is the trigger given as your body truly tells you, the stomach is empty and it’s time to eat
  • Try to feel and understand the difference between external cues and real hunger. One big distinction is that psychological hunger is not satisfied with its food! A successful diet will respond only to the feeling of a true psychological need for energy.

Step three: goals/victories

Now that you understand and have a better handle on eating situations and triggers, it’s time to think about setting goals. Your long-term goal could be outlined and be centered on fat-loss or muscle increase, make your training appropriate to your goal.


  • Take your time and make a very specific and very important decision on what you want to set as a long-term goal
  • The long-term goal could be; achieving a desired weight.
  • Fitting a new dress, pant or shirt size; could be a goal.

  • Add weight training and new diet strategies to produce faster results.

  • Perhaps a time-based goal would be more suitable, If you have a longer time frame to achieve it in.


  • Break your long-term goal down into smaller short-term goals, each with an approximate date of accomplishment.
  • Psychologically, this will give you something to aim for that is easy to keep in sight.
  • When you reach your short-term goal, reward yourself e.g., perhaps a meal of your choice, a movie or a fun night, a new t-shirt, sports-bra, or some chocolate, etc., to encourage and prove that life is not over.
  • This symbolizes accomplishment of something – this is a small victory and you should feel good about yourself, take each short-term goal one at time. Remember it’s a lot easier to climb a ladder one step at a time, than it is to try and leap to the top.
  • When setting goals, keep them reasonable and realistic. If you are a woman 170 to 200 pounds in weight, don’t expect to get down to 135 pounds in a month or two. Likewise for a man, you can’t expect to be shredded like a competitive bodybuilder in 8 or 10 weeks if you’re a beginner. Give yourself and these goals time, and you will reach them.

Step four: setting up some support?

Training partners
  • If you want help, support and positive reinforcement when you start your weight training and weight loss program, don’t be shy or nervous to ask for it; tell your friends, family or spouse what you need and how they can help. Let friends and coworkers know what you’re up to, chances are they’ll be very helpful.
  • As you begin your weight training and weight loss program, you will be cooking differently and spending some time at the gym; your life will change and you may need some support such as: (an evening walk or a beverage at your favorite coffee shop with a friend or family member that supports your cause). Just don’t let your fears get in the way of the changes you want to make with your new eating habits that will ensure your success.
  • Note: just be aware that there may be some people in your life that are not as eager for your success as you are. Choose the people you know and trust for support with your weight training and weight loss ideas.
  • Also make sure if you haven’t; to have the support of your Dr. or health care provider to consult with and make sure their thoughts on your new lifestyle are realistic for you.
Diet and training goals

Step five: prepare

Since you’re now ready and revved-up to get going on your weight training and weight loss goal, you’re going to need some ammunition...

  • First:  having some healthy low-calorie snacks handy when those nagging urges of hunger to eat, hit you. (This may mean bringing a lunch kit or cooler to work or keeping these snacks in your briefcase or purse, etc.
  • Second: keep in mind that your nutrition program is a long-term goal “decision”, utilizing moderation, better shopping, dietary decisions and food preparation, all are a big part of this goal being successful.
  • Third: as we are all human it is inevitable, even the best of us have the occasional slip, this is not the end of the world, and don't let it be. Have some fun and an occasional binge day once in a while, don't let it last all day, pick a morning or afternoon for this day, then get back on track.
  • Fourth: There will be days you feel strong and others where you feel weak, even the most self-disciplined look at their diets and lifestyles in varying shades of gray; of times when they where focused and other times were they were relaxed. In other words: enjoy life, and your body will reward you for your hard work.

Reverse you’re eating patterns!

Missing the most important thing every morning:

From the time your body begins to wake up in the morning. The metabolism begins to increase as it’s getting ready to start the day’s activities. Blood begins to pump harder the brain and central nervous system begin to activate and fire harder, including the internal organs kidneys, bowels etc.

Eating a solid nutritional breakfast is Paramount to weight training and weight loss. If you have no gas in the tank as you're heading to work or school in the morning simply means: you're not going very far!

Once you’re awake food should be consistently eaten and consumed in the right quantities, as the workday begins and slowly reduced as your activities, work and workout ends. The amount of food should now begin to become a little less, But…

For many, most do the exact opposite. Skipping meals and then over eating as the evening wears on. The reason that this yields such poor results with weight loss, ‘unless you have a naturally fast metabolism is: this is the reverse of how we should think.

The more food you consume after dinner as your body begins to slow will not be metabolized and burned quickly or efficiently as you sleep, as opposed to eating the proper quantities throughout the day when the body’s activity and energy usage is at its highest.

It’s all about experimenting with different foods and the timing of ingesting these foods. But even greater than that is: learn to become best friends with your body.

Experiment – see how fast your metabolism is, see what meal size and food groups digest fastest for you. This is not something a scientist or Dr. can tell you. Essentially You need to learn; to earn your new body.

Experiment Be Instinctive And Learn to Listen To Your body

Build a better body

Being Instinctive means: experimenting with repetitions and exercises to find the ones that stimulate the most. 

Also the amount of food that you snack on and eat regularly should be monitored. Listen and be-aware of your snacking habits…

If it’s telling you that you’re hungry every 2 ½ to 3 hours, then you’re eating the right foods in the right portions if it’s not, cut back just a little more or try changing up these foods, don’t do anything drastic, as your experimenting and learning.

This is how weight lifters and bodybuilders that train vigorously, monitor their dietary strategies by simply; paying attention to the bodies digesting and metabolizing efforts.

As you get better, this instinctive process will begin to trickle through-out all aspects of your life. Being instinctive and understanding that your body is in charge, you should learn to help and direct it, just do things slowly so that you don’t shock it.

Save the shock for your weight training in the gym. The body has its limits, and it’s stress points - it simply needs an adjustment time, this takes a little time for your body to adjust to any new lifestyle and changes in habits.

Learn to Regulate Weight Training and Weight Loss

Your ‘Fat set point’ and fat thermostat:

The fat setpoint

Everyone has a weight regulating system in his or her brain. The job of this system is to maintain the fat content of the body at a certain level. This is called the “fat set point”.

This is a homeostatic organism, in that it’s designed to reach that state of equilibrium in most of its functions to work and maintain that equilibrium.

Once the body becomes accustomed to maintaining a certain level of fat retention, it will try to maintain and continue with this level.

As a result, when you diet or resort to cutting calories in an attempt to lose weight, the body will naturally resist these efforts, and you’ll find it all too easy to gain that weight back again.

All of us are genetically encoded at birth by nature, to be fatter or slimmer than normal. ‘Normal’ simply means: the ideal weight set by the Canadian and North American medical industry as what an average adult male or female should weigh to be healthy, given age, gender and height.

This function of various metabolic pathways in the levels of various enzymes and hormones can assist the body to store a relatively high percentage of calories consumed in the diet in the form of body fat.

As seen in a slender person, food tends to be converted directly into energy, faster and in greater amounts. Surprisingly, this set point is also affected by environment, behavior, excessive stress and can often be heredity.

Your genetics determine certain limits of what level of lean or body-fat-mass you’ll be able to maintain under normal circumstances.


This range is often quite wide, within these ‘set point limits’ you can change your ‘set point’ considerably by changing your nutritional and exercise outlook towards this ‘set point’. And take up a weight training and weight loss program, to build and shape your best body.

As with all things in life, the biggest and best ones are always the ones you have to work hardest towards achieving... But also pay the biggest rewards.

The Tricks The Body Plays on us and We Don’t Even Know It?

Slim down with weights

Once you’ve reached adulthood, this ‘homeostatic organism’ controlling our body will try to trick you into maintaining your ‘fat set point’. How does it do this?

  • The body is capable and will vary its perception of whether you want to eat or not.
  • Including what kinds of foods you want, and in what quantity.
  •  The body can also manipulate functions like telling you to eat when it simply needs to be hydrated.
  • Storing more body fat than it needs as a defense mechanism against famine/stress.
  • For some of us, simply cutting calories from carbs, only worsens this effect and we begin to actually burn less and store even more body fat.

This becomes frustrating and confusing for so many and is another big reason why so many fail at their weight loss and dietary dreams. This can be a virtual minefield if you don’t understand how the body works. But...

understanding that the body is an organism and does have a will of its own; and learning how to work with it and even manipulate it safely, has great advantages towards weight training and weight loss.


In summary, listen to your body with your goal in mind and it will reward you, not only with how you will begin to look, but... how you will also begin to feel with this new increase in energy stores.

There is a lot of information in the weight training and weight loss article, I encourage you not to give up; try keep reading and educating yourself.

Take your education on weight training and nutrition in stages, if you’re anything like me and you try to cram too much in; it simply becomes information overload and doesn’t get used.

Take your time. Read over the information that has been compiled here specifically for you, and come back and re-read if necessary. The content here is a guide, and nothing more. It works if you apply it, change and alter what you feel you need to in stages, and apply these to your new lifestyle, and live your Dream.     And Good Luck  DWT

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