Weight Management Tips For Holiday Success
December 26, 2009 by admin · Leave a Comment
Follow These Weight Management Tips For Holiday Success
During the holidays even the strongest willed people can struggle with sticking to a weight management plan. All the food tempts us and tastes great but a few weeks down the road regret (and gained weight) sets in. The experts have three suggestions to help us through these festive and food feasting times.
The 3 keys to holiday survival are:
Practicing awareness
Practicing awareness means that you need to be conscious of what you eat and how much. It’s okay to allow yourself some special treats but limit it to moderate servings. Try appetizer-sized helpings instead of dishing up a full serving.
It also means to be realistic. This isn’t a good time to expect to lose weight so make it a goal to not gain any.
Keep everything in perspective. It’s easy to fall into the trap of eating whatever you want for the 2 months during the holiday season. Treats for a few special days are okay but then get back into your healthy routine.
Be aware of any opportunities you have to get some exercise. Take a brisk walk whenever you get a few minutes or move around while you’re on the phone call. Don’t hesitate to park further from the mall than you typically would (like you have the choice!).
Manage stress
You can manage stress and emotions by lowering expectations. Instead of cooking a big meal make it a potluck or serve buffet style. Learn to say “no” politely when confronted with food or activities that aren’t in your best interest.
Don’t fill silence with food at social events. Make an effort to get to know people by talking to them. We have a tendency to eat less when conversing.
Also keep everything in perspective by sticking to your exercise routine as closely as possible.
Planning in advance
Planning in advance is the third key. Eating a little before going to a party can cut down on hunger and eating bad things. Don’t hang around rooms or places that have a lot of food available.
Take unhealthy food you’ve been given as a gift to share at other parties. Take along some healthy foods or snacks to gatherings and make sure you eat them before digging into much of the unhealthy foods.
You should also plan on some form of exercise after a holiday party or meal. Ask others to join you. A 15-20 minute walk is better than sitting around for the same time.
5 Effective And Simple Exercises To Lose Weight
November 26, 2009 by admin · Leave a Comment
In addition to a proper diet, proper exercise is an extremely important element for anyone wanting to lose weight. In this article, you’re going to read about 5 effective, but simple exercises anyone can do to lose weight.
There are all kinds of ways to do it, considering all the various machines and routines, but we’re going to zero in on exercises that fall into the two main types of exercises- aerobic and anaerobic (strength training).
The primary role of aerobic exercise is to help your body burn fat calories during the exercise routine. Meanwhile, strength training’s contribution to weight loss is to burn a number of calories while you rest, which is known as increasing the speed of your resting metabolic rate (RMR).
Interestingly, the more muscular your body is, the more your RMR actually increases (i.e., burns more calories) because it takes more energy maintaining muscles than it does to maintain fat. So, with that in mind, here are 5 aerobic and strength training exercises that can easily be done almost anywhere, and done with consistency, will certainly assist you in losing weight.
Do each of these 5 exercises in sets, 2 to 3 sets, 10-20 of each per set. However, if you’re just starting a training program, consider beginning with fewer sets and fewer reps per set, and also possibly just 2-3 days/week, except the walking.
Squats
These will build your leg and buttock muscles, which are the largest muscles in the human body. Each day, or at least every other day, stand in front of mirror if possible, place your feet at shoulder/s width and squat down and up. As you begin to build strength, add 2 lb. or 5 lb. dumbbells to your routine, holding them in your hands and your work out. Be sure to loosen up a little first, and if you feel any pain in your knees, stop immediately.
Pushups
While doing pushups, you are supporting nearly 70% of your body weight, so these are a form of strength training. These will strengthen your arms and will increase your RMR.
Jumping Jacks
Perhaps you haven’t done any of these since elementary gym class, but this is an excellent aerobic exercise that affects the entire body. These can be noisy, so be considerate of neighbors if you live in any room above the first floor.
High Stepping
This is a great way to not only burn calories, but to also give your heart a good workout. If you have stairs at your place of residence, use them. You can also use stackable step mats (stack from 12 to 15 inches high <38cm>), or a step stool with a wide, solid base. This is also a good exercise for shaping your rear-end and legs.
Don’t overdo it at first. If you can only do one set of each of these four exercises initially, that’s fine.
Fast Walking
Once you’ve finished with the first 4 sets of exercises, finish with fast walking, which is better than regular walking in that it burns fat even quicker (a great aerobic exercise). After first stretching and loosening up, build to a fast speed and try to maintain it for some time. Once you get tired, rotate between a few minutes of fast and then slower walking. 30-60 minutes is ideal once you build to that ability.
Utilizing just these five effective and simple exercises to lose weight, you are combining exercises that build muscle (strength training) and burn fat (aerobic exercises). They may seem a bit old school, but they really work!
A Guide to Losing Fat and Becoming Fit – 7 Tips to Help You Stay Motivated
November 22, 2009 by admin · Leave a Comment
7 Tips to Help You Stay Motivated If You Want To Lose Fat And Tone Your Muscles
If you want to lose fat and tone your muscles, you need to do cardio and strength training. Doing aerobics will help you to lose fat and weight training will help you tone your muscles so that you can look fit and firm. Studies show that you can lose weight more quickly if you do both forms of exercises.
In addition to the obvious weight loss benefits, working out and doing cardio will also increase your metabolism and give you more energy. The first few times you work out, you’ll probably feel awful. For this reason, you shouldn’t overdo anything. You will want to start out slowly, doing no more than thirty minutes of exercise and cardio every day. Increase the intensity level and amount of time once a week.
Even if you have to start out with just walking every day, any amount of exercise is better than none. Your progress level will depend on your current fitness level (or lack of) and lifestyle. You won’t be able to run a marathon overnight, but you’ll get there eventually if you’re motivated and consistent with your workouts!
Here are a few tips to help you stay motivated:
1. Be realistic with your goals. Choose activities that you think you will enjoy, so that you won’t become bored or frustrated. If you do become either, you need to rethink your strategy and choose a new plan.
2. Mix things up a bit. There’s no rule that says you have to do the same exact exercises every single day. You don’t have to walk or jog on the same route every afternoon, or ride your bike at the same park all the time.
3. Every couple of weeks, try on some of your tight clothes to see if there is any noticeable difference. Whether there is or not, you’ll still be motivated to work out more either way! You could also buy a new outfit that’s a size or two smaller than what you normally wear.
4. If you prefer to work out indoors, get yourself a stationary bike and set it in front of the TV. You can watch TV, your favorite films, listen to music, or even play video games. Indeed, many people distract themselves while they’re on the stationary bike by playing video games!
5. Read success stories by other people. Some people keep online journals about their weight loss journey, and they can be very inspiring! Reading about someone of a similar height and build as your own losing a lot of weight will make you feel as if you can achieve the same success.
6. You don’t have to weigh yourself every single day, but doing so once or twice a week will help you see your progress. Don’t worry if it seems as if you’re not losing any weight – remember, you can still lose fat and gain muscle, so the number that shows up on the scale isn’t everything, although it can still be useful.
7. Work out with others. Working out is a lot of fun if you have somebody to do it with! Indeed, if you enjoy doing aerobics, playing sports, and/or lifting weights with others, it won’t really feel as if you’re working out at all!
As you can see, exercising doesn’t have to be difficult at all. It can be at first, but you must be willing to face the challenges if you truly want to whip yourself into shape and get that perfect body that you’ve always wanted!
Is Weight Loss Forever Really Possible For Anyone?
November 18, 2009 by admin · Leave a Comment
These Tips Can Help Anyone To Achieve A Weight Loss That Lasts Forever
Many people would like to reach a level of weight loss forever. However many are not sure if this is realistic. If you do some essential things it certainly is possible.
To help you achieve weight loss which will last forever you need to know what these things are that need to be done. Here are the most important things to do to help anyone lose weight forever.
1. Set goals – Too many people don’t realize how important it is to set realistic goals. By setting goals you will be able to keep yourself motivated and stay on track towards weight loss.
Each tiny reach one of your goals you will see how it is possible to achieve each goal and that will motivate you to stick with it. Just be sure that you always write your goals down so you can easily look at them each day.
2. Change your eating habits – If you want to lose weight and keep it off forever then you must change your eating habits. Start eating a healthy diet and get rid of all the foods are bad for you.
Take time each day to plan your healthy meals because this will make it easier to stick with eating the foods that your body needs to lose weight. Just be sure to include the following foods in your diet.
- Fruits – Vegetables – Whole grains – Fish – Turkey – Chicken – Other lean meats
The healthier your diet is every day the easier it will be to lose weight and keep it off forever.
3. Set up an exercise routine that will help you lose weight but that is also easy for you to stick with. You will always need to exercise in order to stay healthy and keep the weight off.
That is why you want to set an easy exercise routine but don’t make it too easy. Instead you want to make sure you’re doing effective weight loss exercises, but not overdoing it.
These are the most important things you need to do if you want to achieve weight loss forever. Anyone can easily lose weight and keep it off if you are realistic about it and if you keep working at it. Weight loss will always be something that you need to be aware of so you don’t gain the weight back.
FREE TIPS FOR A FIT AND HEALTHY YOU
Get A Fit and Sexy Body
