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How To Get Started Losing Weight When You Are Obese

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1 fitness tip to effectively start losing weight and end obesity

On today’s episode of Live Lean TV, I’m talking about how to get started losing weight when you are obese.

Most people know they need to exercise.

But the question is, what is the most effective and safest way to begin losing weight when you are obese.

You may be surprised by my answer.

Let’s start you on the right path to Living Lean.

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Now, let’s move on to today’s topic.

The most effective and safest way to begin losing weight if you’re obese

Here is your beginners tip to end obesity and start losing weight safely.

I want you to begin your weight loss journey with low intensity aerobic exercise to initiate the fat loss process.

Yes, I said low intensity aerobic activity, but I also said initiate.

In other words, to start the weight loss process.


I only want you to do low intensity steady state aerobic exercise, also known as LISS, for the first 8 weeks. 

After those initial 8 weeks, just like if you did the same weight lifting program for 8 weeks, your body will adapt to the low intensity stimulus and fat burning will slow down.

If you don’t believe me, just look at the bored to death people that continuously do the same cardio workout, day after day.

Their body never changes because they use the same:

  • cardio machine
  • speed
  • incline
  • resistance
  • amount time

Can you say comfort zone?

I will not allow you to be one of those cardio zombies.

How Many Calories Are You Burning With Your Cardio?

Here is what you will do for the first 8 weeks of your weight loss journey

For the first 8 weeks, I want you to do 3-5 low intensity aerobic workouts a week.

Anymore than 5 workouts, and you can run the risk of suppressing your immune function, thus getting sick, and missing workouts.

This is not what you want to do during the early stages of your weight loss journey.

Also, aerobic training can cause oxidative stress, so be sure to take in a lot of antioxidants from food to offset the oxidation in the body.

If you’re not eating enough antioxidant rich foods, antioxidants can also be consumed via supplements.

Here’s a link to a greens powder antioxidant supplement that I love, use, and trust.

But hold up

Do you think your workouts are only going to be comprised of low intensity cardio?

Not when I’m training you.

You’re going to start your workouts by lifting weights.

Beginner Weight Loss 101: Cardio Or Weight Training?

I know what you’re thinking.

My main goal is to lose fat, not build muscle.

You didn’t just say that did you?

Bad Live Leaner.

When your main goal is to lose fat, you always want to increase your lean body mass i.e. muscle. 

When you add more muscle, your basal metabolic level goes up.

This means you’ll be burning more calories even when you sleep.

How cool is that?

Muscle is the only tissue in your body that burns calories

So the more active muscle tissue you have, the more calories you’ll burn, and the more fat you’ll incinerate.

After lifting weights you’ll then finish your workout with low intensity cardio.

This is important.

Weights first, cardio after.

If you want to know why, here’s a video post on why lifting first and cardio after is extremely important for more effective fat loss results, ever.

Let’s wrap this up.

If you’re currently considered obese, your action step for the first 8 weeks is to:

#1. Workout 3-5 times a week

Each workout consists of weight lifting first, then low intensity cardio after.

Do this for no more than 8 weeks.

Once the 8 weeks is up, we’ll move you into an interval training program, like my Live Lean Afterburn 2.0 program, to kick up the fat burning to the max.

#2. Increase your consumption of antioxidants

Be sure to consume a lot of antioxidants to offset the increase in oxidative stress.

So that’s it.

Follow our step-by-step beginner workout and nutrition program?

Discover the life changing program that will take you from the couch to fit in only 6 weeks.

Beginner Weight Loss 101: Cardio Or Weight Training?

Overcome your fear of the gym with the perfect beginner weight training and cardio program, Live Lean Newbie.

If you learned anything new or enjoyed this post, be sure to click the social media buttons to share it with your friends.

I also want to hear about your weight loss success stories.

Be proud and share it in the comment section below for all the other Live Leaners to see.

We’ll see you at the next video post.

Thanks for watching.


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Question For You:

  • Did you lose a lot of weight in the past?
  • If so, what were the main things you did that helped with your weight loss?

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28 responses to “How To Get Started Losing Weight When You Are Obese

  1. I cant wait to start but i would love a video on the excersices that. An
    obese person should be doing for low intensity workouts and how llong hrs
    /mins should i be doing thing 5 times a week.

  2. sounds like it’s exactly time now to switch it up just like I talk about in this video…congrats on the 37 pounds…looking fwd to hearing about the rest soon!

  3. Hi, Brad. I have been dieting since January and lost 37lbs. I was going to the gym only riding the bike 30 min. I have not lost any weight this month. Is it to late to follow this plan you just spoke on? You are Awesome

  4. this applies to both males and especially females. and don’t worry about “bulking up”…hormonally, females do not naturally possess enough testosterone to get bulky. don’t fear the weights!

  5. I’ve been watching some of your videos and you say that weight lifting helps to lose weight faster, is it the same for male and female, I mean will females get the bulky male look?

  6. Hey, i like sandbags and TRX. go to my blog bradgouthrofitness[dot]com/items-i-dig for my recommendations

  7. Hey Brad, thanks, great video, sums me up perfectly. I also have knee and ankle problems so cant do high intensity just yet. QUESTION… I cant afford a gym membership just yet, what are the best weights to buy for the home to start off with???

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