Knockout Stubborn Weight With Safe Weight Loss Workouts For Newbies

A big thumbs up for taking your first step on your weight loss fitness journey J which will lead you to many more steps until you achieve your final goal, which is to lose weight.

Knockout Stubborn Weight With Safe Weight Loss Workouts For Newbies

Are you just starting your weight loss journey?

The information I share here is for those of you who are newbies in other words beginners to exercise workouts and you are overwhelmed with the choices you have in deciding which exercise method/style you want to get into in order to get fit and lose your unwanted weight, in a relatively rapid time.

Weight Loss Journey

How Motivated Are You?

Right now you might not even be so keen on exercising due to maybe time constraints, or commitment, or lack of energy or everything mentioned above. And perhaps you think you don’t enjoy exercising that much but, you have made the decision to incorporate exercise in your daily life until you reach your weight loss goals because at this point you know that exercise and healthy eating go hand in hand and you are committed to both.

Imperfections not Obstacles

In my 30+ years’ experience of training/coaching people from all walks of life and with a variety of physical conditions/imperfections such as obesity, heavily overweight, overweight and unfit, overweight with arthritis and dealing with ailments like scoliosis, knee and hip issues, heart conditions, I can wholeheartedly state that fitness for weight loss is not as complicated as you think neither is it a long windy road with the end so far away.


Safety during exercise workouts is key to instilling consistency and the assurance of long-term effectiveness because after all, you don’t want to hurt yourself in the process. Right?


In comparison to: Weight Lifting, Yoga, Rhythmic Stretch and Tone (Pilates), Training with Gym Equipment (treadmill, elliptical, rowing), Aerobics/Dancercise, Climbing UP Stairs, and Slow Body Resistance Training the number one safest workout for rapid weight loss for beginners is – Walking/jogging in water.

Rapid Weight Loss

Walking/jogging in water

You may along with many other people have a misconception regarding the power of aqua fitness and this is quite normal as aqua fitness first gained its popularity as a rehabilitation workout for people recovering from broken legs or spine injuries etc. Even though exercising in water is therapeutic, this conception is far from the truth.

Walking/jogging in water is super suitable for every single one of you as firstly there is no impact on the joints. Secondly, the water creates an environment of natural resistance allowing your body to move with high or low-intensity pacing where the benefits are in abundance and results are super rapid!

How does it work?

When you walk at chest level depth at a good pace for an hour, all your muscles awaken and you can burn up to 500 calories. When you jog for 1 hour the gain is obviously double but you need to strengthen the muscles first before attempting to jog.

The Risks

You can’t hurt yourself, and you avoid DOMS. DOMS stands for delayed onset of muscle soreness, which refers to those awful body aches you get after an intense workout which appear on the second day after your workout. In a very short time joint pains, stiffness and poor posture become history.


*All individuals are unique. Your results can and will vary.

The Risks


You don’t actually feel that you are working out but it’s confirmed when the results happen so the chances of you quitting are practically non-existent.
Grab a friend, or maybe just enjoy your own company, dip into the water and work your muscles and joints, with ease!

Benefits Apart From Rapid Weight Loss

  • If you’re obese and moving around is tough; you will feel like a new person.
  • If you have arthritis/joint issues – knee issues; your muscles will strengthen to support you.
  • If you have heart issues; your heart will strengthen to its maximum capacity.
  • If you have high blood pressure/ blood sugar/ cholesterol; exercise helps and walking in water is simply flawless!
  • If you’re depressed or stressed; water walking is the best natural soother.
  • If you don’t have much time to exercise; you can adapt the intensity to fit the time you have.
  • If you can’t swim; you can use a flotation belt for security.
  • If you don’t enjoy exercising; you can adjust the intensity so that it doesn’t “feel” like tough exercise.
Weight Loss

Additional Bonus

Is there anyone who doesn’t feel good in water, whether it’s in the sea, swimming pool, river, lake or at home in the shower or bath? The main reason is because “The human body is composed of 25 solid matter and 75 water.

Walking in the water at chest-depth-level can increase your suppleness, strengthen your whole body and give you an amazing cardio workout, but not only.

Here are some more benefits of exercising in water:

  • Ultimate Health Workout
  • Increases Vitality
  • Sustains Youth
  • Emotional Stabilizer
  • Anger Management
  • Stress Releaser
  • Encourages Clarity of Mind
  • Entices Inner Calmness
  • Promotes Quality Sleep
  • Enhances Sexuality
  • Boosts Self-Confidence With Ease
  • Effective Way to Acquire Goal Habits
  • Natural Detox
  • Strengthens the Immune System
  • Gaining Balanced Body Control
  • Increases Energy
  • Adrenaline Trigger making You Feel Good
  • Strengthens Joints and Ligaments
  • Posture Alignment Improves
  • Increases Range of Motion
  • Strengthens the Heart
  • Diabetes Management
  • Blood Pressure Regulation
  • Reduces Bad Cholesterol
  • Arthritis Relief
  • Addresses Scoliosis Issues
  • Osteoporosis Prevention
  • Reduces Aches + Pains
  • Reduces Headaches + Sinusitis
  • Cellulite Reduction
  • Encourages Glowing Skin
  • Tones the Whole Body
  • Rewards You With an Athletic Body
  • Closer to Nature
  • Splashing Fun without Any Stress

Check out : An Honest Review of Keto Fuel

How Often?

For beginners doing a low-intensity workout I suggest starting with 1-hour 4 times per week. Use a timer to keep track and make sure that you always aim to stay ahead of your previous results. When your body has strengthened and your weight has shifted you can start jogging and build it up gradually.

Make sure you are hydrated before starting and drink loads of water after to prevent dehydration.

How Often

Food for Thought

You need to enjoy your workouts, you need to feel safe during your workouts and you need to feel changes big or small every single time. Working out in water does exactly this.

From time to time keep reminding yourself that you are succeeding because you keep on taking steps forward which are taking you closer to your goals.

Enjoy splashing fun during your weight loss journey!

See Also: 5 Best Ways To Ensure Weight Loss Success


*All individuals are unique. Your results can and will vary.

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Helena Vanelli

Helena Vanelli started her professional career in Dance - Choreography and later was drawn into the fitness world. She teaches Rhythmic

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