Lose Weight With The Help of This Beginners Fitness Guide

Lose Weight Beginners Guide

So you’ve decided to lose weight and live a healthier lifestyle? Great! The first step is always a mental decision to change your habits.

Along with a change in diet, exercise is the next biggest obstacle for your success in losing weight and keeping it off.

Thankfully, there are many different types of exercises you can use – anywhere, anytime, any day! Best of all after a while, you will start to love the feeling exercising gives you and wonder how you ever lived without it.

The options you have to pick from are limitless – whether it’s running, walking, dancing, sports or even just getting work done around the house.

An important thing to note is to pick what you enjoy doing, this will lead to developing the healthier habit of daily exercise!

How Much Exercise Should I Do?

How Much Exercise Should I Do?
How Much Exercise Should I Do?

For heart health, it is recommended that you do at least 30 minutes of moderate intensity exercise per day. If you are just starting out and having trouble reaching this amount, don’t worry too much as you will still be getting all the benefits.

Check out How Supermodel To Exercise Also Check Bikini Model Diet Plan

How should I get started?

How should I get started?

Firstly, when starting a beginner program it is recommended to consult your doctor. If you have any major health issues or are over 45 you should definitely get medical advice before beginning just to be safe.

Next, you should assess your level of fitness and set goals based on it. Are you prepared to run 3 miles? Workout at the gym three times a week? Take a walk around your neighborhood without losing breath?

It’s important you set realistic goals that you know you will be able to achieve and then alter them from there.

If you set unrealistic goals you are more likely to burn out and not stick to the regime, this is quite common for beginners.

So the idea is to start slow and add to it as you progress so that you can develop a healthier habit for a lifetime.

Fitness Terms and Definitions

Fitness Terms and Definitions

There are a lot of different phrases floating around amongst exercisers, and it’s hard to tell exactly what these mean.

This is a list of the most common ones that you are sure to hear numerous times on your journey:

Cardio/Aerobic Exercise – Cardiovascular exercise is an exercise that raises your heart rate and speeds your breathing up. This includes such activity as walking, running, dancing, biking and swimming amongst many others.

Maximum Heart Rate – This is calculated based on your age and is considered the maximum beats per minute (BPM) that your heart can reach. The formula is quite simple, you simply subtract your age from 220. For example, if you’re 20 years old your maximum heart rate would be 200 BPM.

Flexibility/Stretching – This exercise is usually used to increase the flexibility you have in your joints. The older you are usually the less flexible you are, as your muscles/ligaments/tendons actually shorten over time. By stretching you can help lengthen these again and increase your range of motion. Note: Stretching should not be used to warm-up even though most people think it should. By stretching cold muscles you actually make them more prone to injury when you start your physical activity.

Strength/Resistance Training – This is the type of exercise that involves weights, resistance bands, and body weight exercises. It is a very important part of exercising and helps to increase your strength of different muscles. Bodyweight exercises include things such as pushups and pull-ups which use the weight of your own body as resistance.

Sets and Reps – This refers to a number of times you do a given exercise. A set is the group of times you do the exercise, and a rep (repetitions) is the number of times you do the exercise per set. For example, in the gym, you might do a set of 5 squats, with a rep range of 10 squats per set.

Warm-up – This is an important part of exercising that involves preparing your body for the main exercises you will be doing, every time you exercise you should start with a warm-up. Usually, something involving aerobic exercise is good as it gets your heart rate up which in turn helps to warm up your muscles and lubricate your joints – this means fewer injuries once you get into it.

Cooldown – Once you finish your exercise you want to gradually reduce the intensity, not suddenly stop while your heart is racing. This can be similar to the warm-up in that it can be an aerobic exercise, something like jogging on the treadmill while slowly progressing to walking as your heart rate and breathing begin to slow. Additionally, this is where you can add stretching and flexibility work and it is a great time to do it.

A Few Beginner Workout Ideas

A few Beginner Workout Ideas Loss Weight-min

So now that we’ve covered some of the terms let’s look at creating a routine that you can use. Remember it is important that you warm-up before each and every workout, and cooldown afterward.

After the warm-up, there are three different types of exercise you are recommended to undertake. Of course, you don’t have to do these all at once, but doing them consistently is a great way to increase your overall fitness level.

Cardiovascular – A good way to start out is doing some sort of aerobic activity for 30 or so minutes depending on your fitness level. This should be done four to five times a week and you will be amazed at how much easier it gets after a few weeks. The intensity of this exercise is hard to explain but you can try using the singing test method – if you are able to easily sing a song while doing this you need to up the intensity! Some exercises for this could be running, walking, dancing or anything that you enjoy that gets your heart rate up.

Strength training – This involves targeting your major muscle groups and is very effective for weight loss because the bigger your muscles are the more calories your body burns.

You should do this training twice per week and increase this as you become stronger. When starting out make sure you use a low weight and correct form – you should be aiming to do about 12 reps per set. As you get stronger you can gradually add more and more weight to these exercises. Remember not to do the same exercise for a body part two days in a row as the muscles need time to repair.

Flexibility training – This can easily be done at any point that you have some free time during your day. It should be performed around five to seven days per week and involves exercises such as static stretches. You should hold each stretch for at least 30 seconds for optimal results.

Note: When learning how to do new exercises you should ask someone with experience to show you the correct form. A personal trainer would be great if you can afford it, some will offer a few free training sessions when you first join a gym.

Equipment for Home Exercise

Equipment for Home Exercise

If you can’t get to the gym or want to workout at home there is a huge range of available equipment to choose from – a lot of this is useless so read the following carefully if you plan on buying anything. Some of this equipment you already have on you because you can use your own bodyweight to do a variety of exercises!

Treadmill – One of the most iconic pieces of exercise equipment and still one of the best for cardiovascular exercise. Today’s models have a variety of different options in which you can adjust the intensity and do things such as measure your heart rate. A treadmill is a great piece of equipment that will be useful forever and you should consider purchasing one if you plan to workout from home.

Free weights – Dumbbells, barbells, and kettlebells are all great choices as far as strength training equipment goes. For a beginner, dumbbells are your best bet to getting started. Look for dumbbells that have adjustable weights so that you can do a variety of different exercises with them.

Exercise ball – These are fun pieces of equipment that are also useful long-term. There is a range of different bodyweight exercises you can do using an exercise ball and they are great for core strength and balance. You can even do different types of stretches using them, really the options are limitless.

Resistance bands – These are a great cheap piece of equipment that you can use for a variety of different exercises. You can also combine these with free weights to add even more resistance. They can also be used to assist you in doing bodyweight exercises such as chin-ups and pull-ups if you have trouble doing them.

Workout Videos – Sometimes you need an extra kick to keep you going and work along workout videos can be great for this. Make sure you have a good understanding of the layout of the program before purchasing so that you know if it will work for you or not.

Yu can watch video online on YouTube

Top Model Diet Plans – Supermodels, Bikini Mode & Top Models Diet Plan

victoria secret model diet plans

A model has to be constantly in prime shape and physique. Since they are the focus of the attention most of the times, it becomes quite necessary to be in svelte figure all the time and to achieve this is no easy task; it means they have to sedulously regulate their lifestyle and diet accordingly.

Hence, a model diet plan coupled with tips, beauty regimens, and exercise programs are usually recommended in most of the cases.

But the main aim of a model diet plans would be to have the ability to satisfy hunger without the addition of too many calories to the plan.

A decent model diet would consist of a healthy breakfast, a soul-satisfying lunch, and a comparatively light dinner.

Each portion of the meal must be rich in nutrition and free of excessive of calories.

Get Supermodel Diet Plan & Bikini Model Secrets.

So, if you are aspiring to become a model, or just want to gain that model look, we have some tips that might come in handy to help you out with your model diet plans, a pivotal part of model-hood.

Things You Should Know for Model Diet Plans – Diet Charts

Supermodel Diet Plan - diet charts
Supermodel Diet Plan – diet charts
  • First and foremost, constant hydration of the body is an absolute necessity. Like thirst might sometimes be perceived as hunger. Hence, appropriate amounts of liquid in the diet helps against hunger and as an added benefit it does help in getting rid of toxins and other wastes from the body.


  • Before you actually start your modeling diet plan, you should take a photo of yourself in the mirror and keep on doing so every other week so that you can track your progress and keep a check on your waistline.


  • Maintaining a record of the food you ingest is highly advisable as it helps tracking in the food intake and careful daily review of the same is essential. Constant comparison between different food intakes and their effect on the body should also be noted.


  • Including coffee, green tea or diet beverages might come in handy as they help in eradicating hunger at least temporarily. But too much of coffee intake could be bad, so it must be incorporated in the diet and taken at certain times.


  • Instead of using high-fat dressing like mayonnaise and cream sauces, you might want to try low-fat dressing such as hot sauce, vegetable sauce, and mustard.


  • Never go grocery shopping on an empty stomach and keep a food list while doing the monthly shopping. It helps in avoiding frivolous and impulsive purchase.


  • Avoid fat-frying/deep-frying food. Baking, roasting, grilling, air-frying and pressure cooking are some of the best methods of fat-free cooking that is available. Most of the fishes or meats that are to be consumed should be ideally baked, boiled or steamed.


Some Modeling Diet Tips – Modeling Fitness Tips

Modeling Diet Tips - Model's Fitness Tips
Modeling Diet Tips
  • Freshly cut fruits and vegetable are considered healthy snacks, along with their juice counterparts. But too much ingestion of fruit should also be avoided since they do contain a good amount of sugar.


  • Breakfast is called the most important meal of the day and is the right way to start your day.Skipping this meal would lead to hunger pangs throughout the day which get harder and harder to control. It is advisable to include egg whites for breakfast as they are rich in protein and low on cholesterol and would make for a better workout.


  • It is important to divide the meals into much smaller meals. It helps in regulating the hunger as it makes us think we are full for the most part of the day while actually we are consuming the same amount of calorie we were going to consume previously.


  • The goal usually is to reduce the fat intake while keeping the protein intake at a constant, and for that to happen, consumption of skinless poultry, lean meat and fish are recommended the non-vegetarian food.
    Protein is good for health as the body doesn’t really store protein. Also, proteins are a rich source of amino acids, which are responsible for beautifying and repairing hair, nails, and skin.


  • Saturated fat and Trans-fat such as butter, cheese, clarified butter should be replaced by vegetable oils such as sunflower oil, flaxseed and olive oil.


  • It might come off as a surprise but the type of clothes one wears also has an effect. For example, stripes have a thinning effect, same is the case with black.


  • Exercise is absolutely necessary if you really want that model look to stick with you. When diet is coupled with aerobics, yoga and weight training, it proves massively beneficial for your figure.


Some Victoria’s Secret Model Diet Plans

victoria super model diet plans
Victoria Supermodel Diet Plans – Model Diet Plans
  • There would be instances where you might have to travel a lot and you might be forced to eat out a lot due to that.
    Even in these cases though, trans and saturated fats can be removed from the diet. Like ordering grilled fish or chicken and avoiding any kind of creamy sauce that comes along with it.
    You can always choose to have appetizers instead of the main course.


  • Just because you are the model diet plan doesn’t mean you’d starve yourself out. If your daily calories consumption is below 1000 your body WILL enter into famine mode. Therefore, to sustain high metabolism levels throughout the day, low-calories diet coupled with regular exercise is a necessity.


  • Crash diets should be avoided at all costs because it might help you lose weight really quickly but actually, they eliminate many important nutrients from the diet. Also, the user is much more likely to gain the weight back once the crash diet is over.


  • Canned foods and food with preservatives, in general, are to be avoided at all costs due to high sodium content. Likewise, processed foods such as pastries, white bread, cakes, pasta are high in calories and can’t even possibly be compared to whole grain foods nutrition wise.


Bikini Model Diet Plan – 3 Phase Diet Plan for Maintaining Bikini Model Fitness

Bikini Model Diet Plan – 3 Phase Diet Plan for Maintaining Bikini Model Fitness

Achieving a Bikini Model type physique is a mean task with usually no guarantees, but there are certain niche Diet Plans that can be incorporated to help you achieve your goal.

With plenty of diet fads and sketchy diet supplements, it usually is an arduous task as to guess which one is the right one, but we’ve got just the thing for you.

This diet plan is focussed on cutting down on fat while retaining the muscles.

This plan is quite easy to follow with the whole plan divided into three phases, each lasting a period of 4 weeks.

Each phase consists of three daily snacks and three daily meals, basically dividing bigger meals into smaller ones so that it’s easier to process the food intake.

The focus would be on reducing calories after each phase of the plan while keeping the protein intake at a constant.

The going might get tough as each phase passes, but the results will be worth it.

Weeks 1-4 – Phase 1 Of Bikini Model Diet Plan

Phase 1 Bikini Model Diet Plan

There are 3 different meals and 3 different snacks mentioned here and each one is absolutely important. Also, remember to consume at least 4 liters (approximately 4 glasses) of water every day.

Sodium and Potassium are also an integral requirement, so any condiments high on those and low on calorie (like hot sauce) would be of great help.

Also remember to check the food swaps, as they will help you in avoiding the monotony of having the same food every day.

  • Breakfast

Start off with 10 almonds and follow it up with 4 egg whites. Avoid the yolk part of the egg as it has a lot of calories. Follow it up by taking 1/3 cup (uncooked) of instant oatmeal.

  • Brunch (Snack)

Brunch can be a bit heavier than breakfast, so we start with 125 grams of skinless and boneless chicken breast. 75 grams of boiled sweet potato to go with that

And approximately 15 grams of walnut.

  • Lunch

Since breast is the leanest portion of chicken, we’d start off with 125 grams of skinless, boneless chicken breast along with ½ a glass of long-grain brown rice coupled with a cup of chopped and steamed broccoli.

  • Midday Meal (Snack)

Since it’s only a snack, we’d like to keep this meal a bit light. We start with 1 scoop of whey protein with ½ of a large banana and 1 tablespoon of peanut butter.

  • Evening Smoothie (snack)

Evening snack should be relatively light as the dinner would be on the heavier side. So, 1 and a ½ scoop of whey protein isolate.

  • Dinner

Dinner is one of the most important meals of the day, but the calorie count should be kept on the lower side. Hence, 150 grams of cod (fish) is recommended, along with a chapatti or white corn tortilla and 1 cup of sliced bottle gourd, boiled.

A salad is to be prepared and consumed along with the above combination and it will include 2 cups of mixed greens, 10 crushed-almonds, ¼ cup of cherry tomatoes, ¼ cup of red onion and 2 tablespoons of balsamic vinegar to top it off.

Weeks 5-8 – Phase 2 Of Bikini Model Fitness

Phase 2 Bikini Model Diet Plan

As mentioned earlier, the calorie intake would decrease in subsequent phases, so in this particular phase we are going to crop up some of the calories and are going to keep the protein intake steady. This helps the body metabolism to remain high and muscle tissue consistent.

  • Breakfast

50 grams of chicken breast with 3 egg whites and 1/3 cups of (uncooked) instant oatmeal.

  • Brunch (Snack)

100 grams of boneless, skinless chicken breast coupled with 1/ cup of long-grain brown rice.

  • Lunch

100 grams of boneless, skinless chicken breast along with 1 cup of boiled black-eyed peas and 1 cup of steamed and chopped broccoli.

  • Midday Meal (Snack)

100 grams of boneless, skinless chicken with 2 white corn tortillas/2 chapattis and 30 grams of avocado.

  • Evening Smoothie (Snack)

1 scoop of whey protein along with 1 tablespoon of flaxseeds.

  • Dinner

100 grams of cod along with 50 grams of avocado. As usual, the presence of salad is necessary and it would include 2 cups of mixed greens, ¼ cup tomato, ¼ cup onions, 2 tablespoons of balsamic vinegar and ½ tablespoon of extra-virgin olive oil.

Weeks 9-12 – Phase 3 Of Bikini Model Body

Phase 3 Bikini Model Diet Plan

This phase is to further reduce the intake of calories as well as reduce a bit of the protein intake although healthy fat intake would remain study so that it could fuel your muscles.

Remember to stay hydrated and focused. We would also be removing the evening shake from this phase.

  • Breakfast

5 egg whites along with the standard 1/3 cups of instant oatmeal.

  • Brunch (snack)

100 grams of skinless, boneless chicken breast along with a cup of raw green beans and 10 almonds.

  • Lunch

100 grams of skinless, boneless chicken breast coupled with 1/3 cup of long-grain brown rice. This time the lunch will include a salad consisting of 2 cups of mixed greens, ¼ cup of tomato, ¼ cup of onion and 1 tablespoon of balsamic vinegar.

  • Midday Meal (Snack)

100 grams of skinless, boneless chick and approximately 75 grams of boiled sweet potato along with 15 grams of walnuts.

  • Dinner

100 grams of skinless, boneless chicken breast along with 30 grams of avocado and 10 almonds.

As seen in the previous 2 phases, dinner includes a salad in this one which would incorporate 2 cups of mixed greens, ¼ cup of cherry tomatoes, ¼ cups of yellow onion and 2 tablespoons of balsamic vinegar.

Food Swap

Since it is quite difficult to have the same food every day for around 12 weeks, you can always swap the food item within its own category. For example, Chicken can be interchanged with turkey.

POULTRY: Chicken (100gm), Turkey (100gm)

FISH: Tilapia(100gm), Pollock(100gm), Haddock(100gm), Cod(100gm)

CARBS: Brown Rice (½ cup), Sweet Potato (100gm), Yam(100gm)

VEGGIES: Asparagus, Broccoli, Spinach, Brussel Sprouts, Green Beans. (a cup each)

This is the 3 phase Bikini Model Diet Plan, if you follow all the tips carefully you will get the beautiful Bikini Model Fitness and Body.

Supermodel Diet Plan & Models Workout Routine

Supermodel Diet Plan & Models Workout Routine

Did you know what supermodel eats to be slim & trim? Yes, we are sharing the best supermodel diet plan & schedule that you can use for yourself to be slim & fit like a supermodel.

Maybe you are thinking about that what hot supermodels did to be fit & slim as like you want. We have some famous supermodel diet plan & exercise that you can implement in your life. If you are interested in your lifestyle change please consult your doctor before start any change in your diet & exercise.

World’s Sexiest Supermodel diet plan & Exercise – Doutzen Kroes

Supermodel Diet Plan Workout Routine
Supermodel Diet Plan & Workout Routine

We have Supermodel Doutzen Kroes diets & workout plan which you can also easily apply in your daily life to become slim & fit like that.

The supermodel diet also excludes oil, alcohol, nuts, sugar, salt and caffeine and she drinks Kelly green juice, which is a blend of mint, parsley, kale, broccoli, lime juice, orange juice, and water.

At the lunch, she eats lean protein like chicken, fish & brown rice that is why she are world’s sexiest supermodels of 2017. Now go to the main point what is supermodel (Doutzen Kroes) diet and exercise plan?

Doutzen Kroes Workout Routine Diet Plan

Supermodels Workout RoutineSource: Google Images

In 2003 she started her career in Netherland and then she was sent to the New York and there she worked for Victoria’s Secret. She was the Brand Ambassador of L’Oreal Paris for five years consecutively and Now she is one of the hottest Supermodel.

Doutzen Kroes Diet Plan


She has low-fat yogurt with wheat-free granola and a big cup of coffee before heading for a long workout. She also has some energy bars at times when she doesn’t have the time to prepare and eat.


Toning is what she focuses mostly on and her protein based snack consists of hemp, brown rice in either vanilla or chocolate flavors. Unsalted nuts and dry fruits along with protein shake or oats are also among her favorites.


Doutzen admits that the best way to remain healthy by eating food is to stay true to natural foods. This includes fresh fruits, vegetables, lean meats, whole grains, nuts and lots of water.

The Dutch emphasizes on the fact that everyone’s body and genetic composition is complex and varying, hence it is necessary to experiment till you find the right combination.


Doutzen too has her own share of favorite foods and she isn’t exactly healthy so to speak. French fries and potato chips are her major weaknesses but she always tries to control the quantity and instead moves on to salads combined with fries of course!

Doutzen Kroes Workout Routine


Doutzen believes in doing simple workouts for a long period of time. Her trainer says that she does not have to build muscles but just look toned and of course, slim.

For this purpose, she does various cardiovascular exercises but the one that she is addicted to is jumping ropes. Jumping ropes makes your body agile, alert and flexible apart from giving you a fast reaction time. She also likes to run.


Doutzen became a mother in 2011 and ever since she has admitted that she doesn’t have to put in too much of effort while working out.

The reason is that her baby keeps her busy by making her run around the house and tending to his needs.

Experts agree that mothers who are ‘actively’ active behind their children for the first 7-8 years stand a chance to have a more healthy and fit body than others who leave the job to their spouses.


The Victoria’s Secret angel has another favorite sports cum workout that keeps her stamina and energy levels high to counter the grueling schedules of ramp walks and managing her baby.

Doutzen often takes to boxing and even aerobics to keep her spirits high. The 27-year-old admitted that whenever she felt low on a day, she would box the bag to vent out her negative feelings so that she returned to her son all happy and positive.


The Dutch super model, like all models, has tall legs and she has to put in that extra effort to maintain it in a way that it does not become too skinny or bulky. Hence for Doutzen, toning is the best way to do that and she makes efficient use of yoga, squats and stretching to keep the lower limbs in shape as well as the butt up.