Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Tuesday, April 24, 2012
How Not To Gain Holiday Weight So You Have No Need To Lose Weight
Holiday season is just round the corner. There will be parties, celebrations, food and champagne. Ahhhh....that irresistible succulent Christmas turkey and sumptious pudding. That mouth watering new year buffet and the countdown champagne are so tempting. Your spirit is willing but your flesh is week. You binge.
So what is price you pay for your hoilday binge? Well, stepped onto the bathroom scale and horror of horrors, you have gained a few pounds!! Aaaaaaaaarrrrgghhh!! You pulled your hair and gnash your teeth wondering how you can lose the holiday weight you have gained. You even contemplate to engage a personal trainer to put you on a weight loss program. Whoa, fret no longer. With a little thought and planning, you can avoid holiday weight gain.
Here are some tips on how not to put on holiday weight so that you don't have to lose weight post holiday season.
1) Just Remember that the holiday season is just a few days.
So that the days you squeal , "I will gain weight around the holidays," or "I know I will gain 5 pounds during holiday season" or "I’ll start a weight loss program after holiday season is over." are over. Why? Well, since you know that there is only a couple of days you will eat more, then you just eat more on those days and no more. Don't let it the binge into a week or more by taking home all the leftovers or storing more sweets snf pastries than you need for that particular holiday. It is usually what people find in the fridge and on the kitchen shelf after the holiday that they continue to binge. Empty fridge and the shelves. This will help you not to put on too much weight so you need not lose weight post holiday season.
2) Turn Off Your TV Set
Hey! Instead of watching all those holiday special programs on your goggle box, get moving! Instead of watching a soccer game on TV, get a ball and go to the nearest park for a kick around. Instead of lying on your couch snacking to a packet of chips, go lie by the poolside, then do a few laps. Better still, get your family and friends to join you. Go for a jog instead. If it is winter where you live, be innovative, think of some indoor activities or exercises you can do.While others gain weight, you may even lose weight. Afterall its a holiday. Have fun!
3) Avoid Acohol To Avoid Weight Gain
One gram of alcohol packs a whalloping 7 calories. In contrast, carbs and protein have only 4 calories per gram. Calories from alcohol are just, well, calories with zero nutritional value. They will rapidly convert into fat fast when you do not burn them off quickly. Avoid high-calorie mixed drinks like cocktails that are full of sugar or beer which are high in carbohydrates which translate into even more calories. You will definitely need to be on a weight loss program if you indulge in too much alcohol.
4) Drink Plenty Of Water
Juices, soft drinks and coffee don't count! Just good ole plain water. Water flushes out toxins in the body, helps the body recover from dehydration caused by alcohol consumption. You will also feel full so that you will not over eat resulting in gaining weight.
5) Skip Dessert To Lose Weight
Do you need those sweet and calorie laden thingies? If you must have them, choose those that are not that sweet or even better, just have some fibrous fruits and nuts. Do this to keep your weight in check.
If you can keep to these tips this coming holiday season, then you will not gain weigh and thus may not need to lose weight post holiday or embark on a weight loss program. Simple and cool isn't it?
Friday, February 24, 2012
What Are You Willing To Do To Achieve Your Weight Loss Goals
What are you willing to do to achieve your weight loss goals?
I’m approached quite regularly about which diet is best, which
book would I recommend and what exercise program should a
person follow. People think they can just purchase a book to
read and then some sort of magic occurs whereby reading it
will cause their fat to magically disappear. Well, I’m here
to break the news to you, the $40 investment in your weight
loss book is just the start, there’s a lot of hard work and
other expenses involved.
Time Investment
There’s time invested in your education (reading, watching
videos etc), time you’ll spend exercising doing both cardio
and weight training. There’s time spent creating your new
meal plans as well as preparation of those meals the day
before or days in advance. There’s time involved in doing
extra laundry because you’re suddenly doing more exercising
now on your weight loss journey.
Let me ask you this: What’s your favorite television show?
How much television are you watching in a given week? 1 Hour?
Six? Are you willing to eliminate television to allow
yourself time to go to the gym and prepare foods for the next
day? If not, then don’t bother buying books that recommend
food and exercise programs? It takes time to prepare food for
5 or 6 meals in a day and to go to the gym once or twice a
day. Weight loss requires a time investment.
Food Investment
The quality of the food you put in your body is directly
proportional to the quality of your cells. It’s your cells
that create energy and make your various bodily systems run,
and if they’re given the best quality food, then they’re able
to regenerate and be healthy.
Conversely, low quality food creates a low quality cell. A
low quality cell is not up to the demand of generating energy
nor the proper removal of wastes which then results in
sickness and disease.
In conversation with a fellow regarding his food program and
how he could make corrections to his diet to improve his
health, burn fat, improve his workouts and achieve his weight
loss goal, I suggested a few “new” products. Oatmeal, some
whole grain wraps, spring mix salad, and Essential Fatty Acid,
Almond butter and whole grain basmati rice were a few places
to begin.
“You didn’t tell me how expensive it was going to be!” was his
response.
Well, I don’t consider it expensive, so I would not have said
that it was.
Our cells are our power plants in our body. Our body is
constantly rebuilding itself daily and hourly. Our skeleton
replaces itself once a year and the muscular lining of our
stomach and our intestines is replaced every 3 to 4 days so it
only makes sense to give it the highest quality food. Doesn’t
it?
You’re probably going to come to the same conclusion that most
other people do. The food I put in my body creates a healthy
body and I must take care in my food choices.
Whole grain oatmeal costs more money than cocoa puffs. Raw
almonds cost more than hickory smoked almonds and you probably
never knew what Essential Fats or Pro Biotics were. Weight
loss requires an investment in food.
Cutting Expenses To Reach Your Goal
If you’re not able to increase the amount of food you eat
financially or the quality of the food you eat (organic), then
what are you willing to do to get it. Are you willing to cut
some other costs? Are you willing to increase your sales at
your job or home business to be able to afford this new
change? The first reasonable step is to make some switches or
replacements. Take note of non nutritional foods in your day
- consider snacks, junk foods, coffee, pop, cigarettes (I hope
you’re not still smoking), milk or dairy products, alcohol,
vitamins, tums, Rolaids, pepto bismol etc and see how much
you’re spending on a daily or monthly basis. Are you willing
to replace these for higher quality nutritional foods that
will support you in your weight loss goals? It can be a scary
thought for some people. Others accept the challenge readily
because they’ve truly committed to their weight loss goals and
are willing to do Whatever It Takes! Switching and replacing
is the easiest thing to do. Weight Loss requires sacrifice.
Invest in Yourself
Your body, your mind, your soul and becoming the best you can
be is the single best investment you can make. Make the
decision to eat the cleanest food you can, make the healthiest
choices you can, begin to switch from non nutritional foods to
nutritional foods and let go negativity in your life. Weight
loss is easy, but requires some investment.
Eat Well, Be Well
Rob Cooper
Friday, February 3, 2012
Go Low-Glycemic To Burn Away That Excess Fat!
Obesity -- it is as much the scourge of the developed world as poverty is of the Third World. Thousands in the developed world have been desperately -- and rather unsuccessfully -- trying to shed their pounds, even as thousands in the underdeveloped world have been trying to put some fat into their bodies.
The World Health Organization says that the United States is now the fattest country in the world. Ask anyone who has tried to burn away those calories. It's easier to look for the proverbial needle in the haystack! And they will tell you that there are no shortcuts in a fat loss regimen.
There are many causes that contribute to weight gain. Often, it may not only be the intake of food. Hormonal factors, side-effects of medical conditions, and many other factors cause weight gain. Recent research has shown that the increased amount of chemicals and toxins in the environment is a factor contributing to obesity.
Dieting and fat burning exercises are often considered the only solution for fat loss. But such a regime should be tailor-made for your body composition and lifestyle to be effective. However, many people do not follow professional advice and cause more harm to their body than good while on a fat loss regime.
This is where we need to look at the new low-glycemic standard of healthy eating. Glycemic indexing basically measures by how much a given food raises blood sugar and insulin response. This is important because the rate at which your blood sugar rises after eating is important in managing your weight.
High-glycemic food causes many negative effects, including weight gain. They increase your appetite, and raise fat in your body system by increasing triglycerides. However, a low-carbohydrate diet is not necessarily a low-glycemic diet as is the popular misconception. Such a diet will only lead to more fat in the body.
So what is a low glycemic diet? Fruits and vegetables are low-glycemic food, and you should include them most in your daily diet. However, it is often not quite possible to stick to such a diet.
That is where glyconutritionals or glyconutrient supplements come in. Glyconutrients are a class of sugars that are found in fruits and vegetables and are necessary to keep the body ticking along perfectly. The are needed to some the fundamental biochemical process of cell-to-cell communication in the body, and tone up the immune system.
Eight of these essential sugars have already been discovered and six of these are not available in our daily diet. Taking glyconutritional supplements made from fruits and vegetables helps in two ways: they help you maintain a low-glycemic diet and also keep your body strong while on a fat loss regime.
Saturday, January 15, 2011
A Whole Body Approach To Fat Loss
Copyright 2006 The Fitness Consulting Group
What’s the Secret to losing bodyfat and keeping it off?
Ask 100 different fitness experts this question, and you’ll probably get 80 or more different answers. That’s one reason why fitness and fat loss gets so darn confusing-everybody seems to have “the answer.”
You’ve got 101 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.
When it comes to nutrition, there are even more fad diets than exercise theories. The Atkins Diet, The South Beach Diet, Eat 4 Your Blood Type, Low Fat, Low Carb, Low Calorie, The Zone…even Dr. Phil has a diet book.
Well, I’m going to simplify things for you. Work the whole body each session! No tricky split routines, no bodypart training…just training the body the way it was intended to function, as a whole.
Human movement, stabilization, balance and strength are the results of a whole body approach to strength training. Until recently, the fitness industry had forgotten how to incorporate the entire body in exercise programming.
The human body has over 600 muscles, all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment. This type of training handicaps the body from performing the way it is designed to function.
Training in a fixed plane environment leads to isolated results, muscle imbalance, and injury. In contrast, the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well. The three-dimensional environment of training movements, not individual muscles, enables the body to become efficient in both static and dynamic environments. Participants achieve balanced, long lasting, effective results.
This method is fun because it is a whole body approach. The same movement patterns that we used as children (pushing, pulling, twisting, lunging, squatting, stepping and balance in multiple planes) are the core of your approach to fat loss. From beginners to the most advanced exercise fanatic, this approach to fat loss and fitness will provide fun and effective workouts and lasting results.
Full body training is an extremely effective way to loose weight as involves dynamic, whole body movement that increase caloric expenditure. Training movements instead of individual muscles can also help change body composition by increasing muscle mass, increasing growth hormone output, raising metabolism, maximizing caloric output, and ultimately decreasing body fat.
Now, regardless of how great your workout is, food intake is the key factor that will either make you or brake you as far as fat loss goes. The only way that the human body drops body fat is by being in what is called a calorie deficit. This brings us back to LAW OF THERMODYNAMICS. Remember, I’ll say it one more time...this law states that if you eat more calories in a day than you burn you will gain fat, if you burn more calories in a day than you eat you will lose fat, and if you eat the same amount of calories in a day as you burn you will remain constant. This is a law!!!! It is as true as the law of gravity and it is how the body works. Knowing this, it is simple. If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit. You need to get your calorie count low enough to begin fat loss, but at the same time keeping it high enough to remain healthy. The second step to optimizing you food intake is by spreading your food out evenly throughout the day. Ideally, you want to be on a five meal per day plan. By spreading your calories evenly through five small meals your metabolism works its best for you. When you constantly give your body food with small meals your body does not feel the need to store fat. On the contrary when eating large, infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again. Get on a scheduled meal plan that your body will respond to. Five meals a day, approximately three hours apart works great. A healthy start point for you protein, carbohydrate, and fat ratio’s is 25% of you food coming from protein, 60% of your food coming from carbohydrate, and 15% of your food intake coming from fats.
Now, I’m going to give you an industry secret. A lot of personal trainers out there are gonna be upset with me for it is too valuable to give away, but I’m going do it any way. If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance, barring any medical conditions, a simple formula to follow is this. Take your body weight and add a zero on the end. Use that as your general guideline, split the number evenly among five meals per day and your body should be in a calorie deficit. For example if you weigh 180lbs., add a zero, your now at 1800 calories. Divide that over five meals per day, your eating 360 calories per meal. Keeping each meal balanced approximately 60% carbs, 25% proteins, 15% fat, you are eating in a healthy way to lose weight. It works!! Note, if you have any medical conditions always consult with your physician first. How quickly will you see results? Although results will vary with each individual, full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time. The results can come quicker and be longer lasting.
What’s the Secret to losing bodyfat and keeping it off?
Ask 100 different fitness experts this question, and you’ll probably get 80 or more different answers. That’s one reason why fitness and fat loss gets so darn confusing-everybody seems to have “the answer.”
You’ve got 101 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.
When it comes to nutrition, there are even more fad diets than exercise theories. The Atkins Diet, The South Beach Diet, Eat 4 Your Blood Type, Low Fat, Low Carb, Low Calorie, The Zone…even Dr. Phil has a diet book.
Well, I’m going to simplify things for you. Work the whole body each session! No tricky split routines, no bodypart training…just training the body the way it was intended to function, as a whole.
Human movement, stabilization, balance and strength are the results of a whole body approach to strength training. Until recently, the fitness industry had forgotten how to incorporate the entire body in exercise programming.
The human body has over 600 muscles, all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment. This type of training handicaps the body from performing the way it is designed to function.
Training in a fixed plane environment leads to isolated results, muscle imbalance, and injury. In contrast, the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well. The three-dimensional environment of training movements, not individual muscles, enables the body to become efficient in both static and dynamic environments. Participants achieve balanced, long lasting, effective results.
This method is fun because it is a whole body approach. The same movement patterns that we used as children (pushing, pulling, twisting, lunging, squatting, stepping and balance in multiple planes) are the core of your approach to fat loss. From beginners to the most advanced exercise fanatic, this approach to fat loss and fitness will provide fun and effective workouts and lasting results.
Full body training is an extremely effective way to loose weight as involves dynamic, whole body movement that increase caloric expenditure. Training movements instead of individual muscles can also help change body composition by increasing muscle mass, increasing growth hormone output, raising metabolism, maximizing caloric output, and ultimately decreasing body fat.
Now, regardless of how great your workout is, food intake is the key factor that will either make you or brake you as far as fat loss goes. The only way that the human body drops body fat is by being in what is called a calorie deficit. This brings us back to LAW OF THERMODYNAMICS. Remember, I’ll say it one more time...this law states that if you eat more calories in a day than you burn you will gain fat, if you burn more calories in a day than you eat you will lose fat, and if you eat the same amount of calories in a day as you burn you will remain constant. This is a law!!!! It is as true as the law of gravity and it is how the body works. Knowing this, it is simple. If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit. You need to get your calorie count low enough to begin fat loss, but at the same time keeping it high enough to remain healthy. The second step to optimizing you food intake is by spreading your food out evenly throughout the day. Ideally, you want to be on a five meal per day plan. By spreading your calories evenly through five small meals your metabolism works its best for you. When you constantly give your body food with small meals your body does not feel the need to store fat. On the contrary when eating large, infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again. Get on a scheduled meal plan that your body will respond to. Five meals a day, approximately three hours apart works great. A healthy start point for you protein, carbohydrate, and fat ratio’s is 25% of you food coming from protein, 60% of your food coming from carbohydrate, and 15% of your food intake coming from fats.
Now, I’m going to give you an industry secret. A lot of personal trainers out there are gonna be upset with me for it is too valuable to give away, but I’m going do it any way. If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance, barring any medical conditions, a simple formula to follow is this. Take your body weight and add a zero on the end. Use that as your general guideline, split the number evenly among five meals per day and your body should be in a calorie deficit. For example if you weigh 180lbs., add a zero, your now at 1800 calories. Divide that over five meals per day, your eating 360 calories per meal. Keeping each meal balanced approximately 60% carbs, 25% proteins, 15% fat, you are eating in a healthy way to lose weight. It works!! Note, if you have any medical conditions always consult with your physician first. How quickly will you see results? Although results will vary with each individual, full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time. The results can come quicker and be longer lasting.
Tuesday, July 6, 2010
7 Killer Ways To Maximize Your Fat Burning In The Gym
Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.
1) Anaerobic Exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.
2) Warm-up and Cool Down
Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.
3) Diet, Diet, Diet
This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.
4) Plan Workouts
The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.
5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.
6) Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.
7) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.
1) Anaerobic Exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.
2) Warm-up and Cool Down
Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.
3) Diet, Diet, Diet
This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.
4) Plan Workouts
The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.
5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.
6) Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.
7) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.
Friday, May 7, 2010
10 Tips for Rapid Fat Loss!
Copyright 2006 The Fitness Consulting Group
Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.
1. The majority of your workouts should be composed of free-weight or cable exercises.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use mostly compound (multi-joint and multi-muscle) exercises.
When focusing on improving body composition, you can't worry about “detail” exercises, so you should use exercises that'll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your muscle mass, and in turn ignite your metabolism.
3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!
4. Keep rep ranges, in general, between 8 and 12.
Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.
6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.
7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn't train that way and you shouldn't either. The more frequent muscle producing / fat burning sessions you can have, the better.
8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.
9. When you do cardio, do it first thing in the morning.
Do your cardiovascular training first thing in the morning on an empty stomach. You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.
Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.
10. Vary your pace during your cardio training sessions.
Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.
Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.
Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.
Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.
1. The majority of your workouts should be composed of free-weight or cable exercises.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use mostly compound (multi-joint and multi-muscle) exercises.
When focusing on improving body composition, you can't worry about “detail” exercises, so you should use exercises that'll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your muscle mass, and in turn ignite your metabolism.
3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!
4. Keep rep ranges, in general, between 8 and 12.
Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.
6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.
7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn't train that way and you shouldn't either. The more frequent muscle producing / fat burning sessions you can have, the better.
8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.
9. When you do cardio, do it first thing in the morning.
Do your cardiovascular training first thing in the morning on an empty stomach. You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.
Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.
10. Vary your pace during your cardio training sessions.
Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.
Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.
Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.
Friday, April 30, 2010
10 Steps to Fat Loss
1) Calculate how many calories you body needs to consume to maintain your existing weight. This is called you maintenance calories.(Search Google with "calorie needs" and you will find a few different calculators to help you with this)
2) Initially deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss - not fat loss.
3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.
4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
6)Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water - at least 2 litres of water every day - if you are dehydrated you body will be less efficient and will make fat loss more difficult.
8) Try to eat low carb(complex only!), low fat and moderate protein. From my experience the South Beach Diet is excellent.
9)Keep a food diary to monitor how many calories you are consuming - it is very easy to over eat.
10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.
This article is written from my own experiences. I have lost 20lbs of fat and gained 20lbs of muscle. My body fat is 11%. Please consult a doctor for proper medical advice.
http://www.thesupplementsite.co.uk
2) Initially deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss - not fat loss.
3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.
4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
6)Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water - at least 2 litres of water every day - if you are dehydrated you body will be less efficient and will make fat loss more difficult.
8) Try to eat low carb(complex only!), low fat and moderate protein. From my experience the South Beach Diet is excellent.
9)Keep a food diary to monitor how many calories you are consuming - it is very easy to over eat.
10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.
This article is written from my own experiences. I have lost 20lbs of fat and gained 20lbs of muscle. My body fat is 11%. Please consult a doctor for proper medical advice.
http://www.thesupplementsite.co.uk
Monday, April 19, 2010
10 Possible Causes of the Obesity Epidemic
It's well accepted that reduced physical activity and fast food are linked to obesity. But the evidence that these are the main causes of obesity is largely circumstantial. To stimulate debate, experts suggest 10 other possible causes of obesity, outlined in the International Journal of Obesity.
1. Sleep debt. Getting too little sleep can increase body weight. Today, many get less shut-eye than ever.
2. Pollution. Hormones control body weight. And many of today's pollutants affect our hormones.
3. Air conditioning. You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.
4. Decreased smoking. Smoking reduces weight. People smoke much less than they used to.
5. Medicine. Many different drugs including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs can cause weight gain. Use of these drugs is on the upswing.
6. Population age, ethnicity. Middle-aged people and Hispanic-Americans tend to be more obese than young European-Americans. Americans are getting older and more Hispanic.
7. Older moms. There's some evidence that the older a woman is when she gives birth, the higher her child's risk of obesity. Women are giving birth at older and older ages.
8. Ancestors' environment. Some influences may go back two generations. Environmental changes that made a grandparent obese may "through a fetally driven positive feedback loop" visit obesity on the grandchildren.
9. Obesity linked to fertility. There's some evidence obese people are more fertile than lean ones. If obesity has a genetic component, the percentage of obese people in the population should increase.
10. Unions of obese spouses. Obese women tend to marry obese men, and if obesity has a genetic component, there will be still more obese people in the next generation.
These other contributing factors deserve more attention and study. Even more explanations include: a fat-inducing virus; increases in childhood depression; less consumption of dairy products; and hormones used in agriculture. What do you think can be attributed to the epidemic?
1. Sleep debt. Getting too little sleep can increase body weight. Today, many get less shut-eye than ever.
2. Pollution. Hormones control body weight. And many of today's pollutants affect our hormones.
3. Air conditioning. You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.
4. Decreased smoking. Smoking reduces weight. People smoke much less than they used to.
5. Medicine. Many different drugs including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs can cause weight gain. Use of these drugs is on the upswing.
6. Population age, ethnicity. Middle-aged people and Hispanic-Americans tend to be more obese than young European-Americans. Americans are getting older and more Hispanic.
7. Older moms. There's some evidence that the older a woman is when she gives birth, the higher her child's risk of obesity. Women are giving birth at older and older ages.
8. Ancestors' environment. Some influences may go back two generations. Environmental changes that made a grandparent obese may "through a fetally driven positive feedback loop" visit obesity on the grandchildren.
9. Obesity linked to fertility. There's some evidence obese people are more fertile than lean ones. If obesity has a genetic component, the percentage of obese people in the population should increase.
10. Unions of obese spouses. Obese women tend to marry obese men, and if obesity has a genetic component, there will be still more obese people in the next generation.
These other contributing factors deserve more attention and study. Even more explanations include: a fat-inducing virus; increases in childhood depression; less consumption of dairy products; and hormones used in agriculture. What do you think can be attributed to the epidemic?
Monday, February 22, 2010
4 Easy Health and Fitness Tips
The US has seen an enormous increase in the mumber of people considered obese by the medical community. In fact many call it an obesity epidemic. To combat this we find all sorts of pharamceutical companies selling the "quick fix" pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off.
Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from.
What is truely needed are some sensible proven weight loss tips that people can implement no matter what their present physical condition is. That said let's dive right in.
#1 Drink more water. All too often Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.
#2 Eat more often. I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend...you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning.
#3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.
#4 Finally, determine your "Why". Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen.
Personally my reason was to be able to live to see my great grandkids graduate college. My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.
http://www.fitnessgenerator.com/shadowknight
Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from.
What is truely needed are some sensible proven weight loss tips that people can implement no matter what their present physical condition is. That said let's dive right in.
#1 Drink more water. All too often Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.
#2 Eat more often. I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend...you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning.
#3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.
#4 Finally, determine your "Why". Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen.
Personally my reason was to be able to live to see my great grandkids graduate college. My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.
http://www.fitnessgenerator.com/shadowknight
Thursday, February 4, 2010
3 Powerful Motivation Tips For Ripped Abs
Can you see your self walking down the street at your favorite location looking and feeling great. Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream. You pinch yourself and realize that you have arrived.
Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.
"Life is not fair" We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: "I would love to workout, but I don't want to be sore for tomorrow's barbeque.", "I will have a free day this weekend therefore I will stuff my face with cookies and milk.", "I love the gym, I just don't have time to go anymore."
The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don't let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:
One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won't. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that, and sometimes are willing to help you out.
Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.
Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations" example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable. Soon you wil develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?
Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.
Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.
"Life is not fair" We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: "I would love to workout, but I don't want to be sore for tomorrow's barbeque.", "I will have a free day this weekend therefore I will stuff my face with cookies and milk.", "I love the gym, I just don't have time to go anymore."
The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don't let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:
One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won't. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that, and sometimes are willing to help you out.
Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.
Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations" example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable. Soon you wil develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?
Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.
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