Top Fitness Tips for Overweight Beginners

If you’re new to the fitness game and your starting point is that of someone who is overweight, the obsession with burning fat can get to the point where it consumes you. What ends up happening in some cases is an all-out cardio assault, day after day, week after week.

In the short term, you would notice an immediate drop in body weight as the initial shock of the constant cardio would force your body to shed stored water and some excess body fat. Thankfully, there are some tips for overweight beginners.



There’s another side to weight loss that a lot of newcomers tend to neglect and that is strength training. Since building muscle tends to help a person gain weight, some people steer clear from that type of training because they become so obsessed with weight loss. But in doing so, the hours and hours of cardio sessions eventually burn precious muscle tissue as well.

They become so fixated with the number on the scale that they lose sight of a much more important number, body composition.


These tips for overweight beginners may seem complicated. To simplify things a bit more, let’s take two individuals who weigh exactly 100kg.

The first person has a body fat percentage of 15%. Which means out of that 100kg, only 15kg is body fat.

The other person has a body fat percentage of 30%, giving them a total count of 30kg of body fat. See how the composition is different? While both of them weigh the exact same, their body is made up of a different composition.

So how does the person with 30kg lose the fat while maintaining their muscle mass? The key is a healthy combination of weights, cardio and proper diet.


When starting a program remember that balance is key. Too much of one thing will contradict another. So if you’re trying to build muscle, doing 3-hour cardio sessions daily won’t be the best way to go about it. If you’re trying to shred down, eating a poor diet full of trans fats will certainly make that a more difficult goal to achieve (and shorten your lifespan).

Combine a good weight training plan with a steady cardio routine, and of course, a balanced diet that includes healthy fats, adequate protein and healthy carb choices. Doing cardio after weights or first thing in the morning is a great way to boost fat burning because your blood sugar is lower at these times.

A good amount of protein to consume would be two grams per each kilogram of bodyweight. This will ensure your muscles will be well fed and able to repair themselves after those challenging workouts.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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