Sure shot ways to burn fat, fast!

It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don’t kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape.

‘How to get started’ is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitness novices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves…

Cardio exercises
Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.
Diet
Once you have set up a routine, gradually cut down on fish, red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.

Spinning
One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.
Diet
Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.

Trapeze workout
The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn’t very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the ‘Dumbbell shrugs’ and ‘Barbell shrugs’ are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.

Aerobics and resistance training
Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.
Diet
Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.

Pilates
Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor – on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.

Did you know, to lose a kilo you need to burn 7700 calories! Time you slipped into your track pants and broke some sweat.

(With valuable inputs from Ivan Sabana, fitness expert, The Resort, Mumbai, and Tarun Sahu, asst. fitness manager, Celebrity Fitness Club, Gurgaon)

[Via http://newshyderabad.wordpress.com]

Quiet in the classroom

 

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Can Transcendental Meditation (TM) cut epidemic levels of stress for students? According to Gary Kaplan, MD, PhD, this simple technique can be learned by anyone aged 10 and up and result in remarkable changes. “The technique promotes the full potential of the brain and provides the body with deep, rejuvenating rest,” says Kaplan.

Published research on TM in educational settings has shown a wide range of practical benefits to students and teachers, including increased intelligence, learning ability and memory, improved academic performance and standardized test scores, as well as reduced stress, stress-related disorders, substance abuse and health-care utilization.

“TM is the most thoroughly researched program for reducing stress in the world,” says Kaplan. “Based on research and 30 years of classroom experience, we are convinced TM is the solution.”

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[Via http://danywin.wordpress.com]

Gerard Butler Celebrity Workouts, 300 Routine

Gerard Butler Celebrity Workout, and Weight Loss Tips! When talks for the role of King Leonidas in the movie “300″ came into play, Gerard Butler wasn’t much of an example on how to be in the best shape of your life. But, as I am sure you’ve all seen, he managed to work a miracle, and he did it all in four months! Mind you, I bet there were four excruciatingly exhausting months, but nobody doubts it was all worth it. Men’s Health got all the interesting insights on his training and now they are here for you to read. Check out all of Gerard’s Body Sculpting Secrets Below!

Gerard’s Workout

Gerard Butler enlisted the help of Mark Twight, a former world-class mountain climber who, based on personal experience, believes in training as if your life depends on it. In fact, Twight would argue that a good workout should make you feel almost queasy upon hearing what lies ahead. For example, to hasten Butler’s mind-body transformation, he created what he calls the ” 300-rep Spartan workout.”

300 Rep Spartan Workout

Without resting between exercises do:

• 25 pullups

• 50 deadlifts with 135 pounds

• 50 pushups

• 50 jumps on a 24-inch box

• 50 floor wipers

• 50 single-arm clean-and-presses using a 36-pound kettle bell

• 25 more pullups

All this, in addition to utilizing other unconventional yet equally taxing training methods, such as tire flipping and gymnastics-style ring training, both some healthy ways to lose weight. Sound like hell? It is. In fact, upon receiving his marching orders for a Spartan workout, one of Butler’s costars told Twight, “It feels like you just killed my dog.”  Five weeks before the cameras were to roll, Butler took on extra sessions with a Venezuelan bodybuilder named Franco LiCastro in order to exaggerate the physique he was after.

“I wanted to look really strong.”  “I’ve seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms.”

“You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes.” says Butler of his dedication. “That was a great thing, to put on that cape and put on that helmet, and not have to think, S@#t, I should have trained more. Instead, I was standing there feeling like a lion.”

During production, Butler would often train with Twight, train with LiCastro, and then do his sword-and-shield work for hours on end. As a result, every joint in his 6′2” body ached by the time he set down his shield for the last time. And at some point along the way, he became over trained, a state in which the stress of training has surpassed the body’s ability to recover fully from it. This had for long passed the healthy weight loss program line. As a result, once filming wrapped, Butler stopped working out as abruptly as he’d started. Understandably, his body — and mind — needed a break.

Some of the workout tips from him are here http://www.howcelebsgetfit.com/

But the upshot was that his no-holds-barred training regiment turned into an equally hard-to-shake layoff, one that would last 8 months. Neither approach is healthy long term.  After 8 months of not working out, Butler returned to the gym 4 days a week, adopting a more balanced approach to fitness. He’s also finding that the healthy diet plan he’s picked up during his character transformations has begun to stick and so reaching that perfect balance between diet and exercise.

“My diet is still never quite as scheduled as I wish it were, but now I try to eat vegetables and chicken instead of burgers and fries like I used to,” he says. The reemergence of his six-pack suggests the new found discipline is paying dividends.

Tips from Gerard’s Personal Trainer Mark Twight

Train For Victory

Start off by doing 100 reps using four to six different exercises, 10 to 25 reps per exercise. Build up from there until you can do 300 without rest. Feel free to swap in exercises such as jumping jacks, dumbbell curls, and Swiss-ball crunches, or other weight loss work out exercises, says Butler’s current trainer, Manhattan-based Joe Dowdell, C.S.C.S.

Learn A New Move

Lie on the floor holding a 135-pound bar straight overhead,” says Twight. “Keeping his legs straight, Butler touches his feet to one plate, lowers them to the floor in the center, and then raises them up to touch the other plate.” That’s one repetition. Try it  yourself, but with an empty bar first, raising your feet until they’re about 8 inches away from the bar (since there’s no weight plate to touch). Feel free to try new exercise equipment also.

Recover Faster

There is one simple way to find out if you’re pushing too hard, by measuring your heart rate upon waking. If the normal rate is surpassed by 3-5 beats it is a clear sign you are not recovering well, says Bill Hartman, P.T., C.S.C.S. Downshift your training — and get more rest — until your heart rate returns to normal.

Most Popular Weight Lifting Equipment!

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Bowflex Adjustable Dumbbells
Weight Bar w/ Weights

Want to know more about his tips? Check this out http://www.howcelebsgetfit.com/

[Via http://healthandyoutoday.wordpress.com]

Lose Weight With Supplements

Does it seem that no matter what you do in regards to working out, you still don’t have the body you want. Or better yet the body you deserve?

I can tell people from experience that most products out there now a days are just sold for one reason.
And thats to be sold.

Ive done my share in workout tapes and workout diets and workout clinics. Ive even STILL have two memberships to two different gyms. ( I say STILL because I don’t go anymore but still have to pay till the contracts up)

But no matter what i did it never really got me the body i wanted. Now do not get me wrong, i have been a lot healthier and feel better about myself.

But if your like me then like most people there just doesn’t seem like there is enough time in the day to work out to get the body you need in todays busy times.

And when i do have the time now I am usually so exhausted from the days events or worn out from all the daily activities that the thought of working out becomes lower on the list of “To Do’s” and then eventually gets taken off the list of things to do altogether.

So to help me boost my body to want to work out I turned to supplements.
Now everybody knows as well as I that there is a countless amount of supplements out there. From energy boosters to weight loss pills to simple vitamins.

I myself have had great success with a few weight loss supplements but had to stop using them after about a month. I found that most of them i tried often had undesired side effects that i did not want, and right when the supplement was starting to work for me.

The most undesired one i hated was the fact that they made me lose patience and kept me on edge. I found that they would start making me very short tempered and ready to snap at random.

For me working in a business in which I had to talk to customers and interact with employees i was not able to take the supplement any more due to just that one side effect.

Until i started reading into he natural supplements.

Theses supplements worked the same way my weight loss one was but without the same side effects.
Since they were all natural my body did not reject them and did not compensate for the change by making me short tempered.

I highly recommend looking into which brands work for you and which type you would even consider trying, most companies even give you a free trail to test out there offers.

For more information and to even try one of the products that worked for me thats offering a FREE TRIAL CLICK HERE!

[Via http://jdragons.wordpress.com]

9 Weight Loss Tips For Taking the Pounds Off and Keeping Them Off

By Deirdre Jones

Losing weight and keeping it off can be a constant challenge. After a while, it is easy to lose motivation and just simply give up on your weight loss goals. It is much easier to stick to your weight loss goals when you have a course of action. Here are some weight loss tips that will help you achieve the look you desire.

Tip #1 – Set Concrete Weight Loss Goals

If you do not know what you want and how much weight you want to lose, it can be very difficult to lose weight. Having a specific goal in mind ensures that you will work towards losing the weight and maintaining your goal weight on a daily basis.

Tip #2 – Refrain from Constantly Weighing Yourself

It is much easier to lose weight when you do not become addicted to the scale. Since your weight tends to fluctuate on a daily basis, it can be frustrating to see those few pounds that you lost have mysteriously crept back on overnight.

Also, if weight training is a part of your exercise regimen, you may notice that you actually gain a few pounds before you start to drop weight. This is because muscle mass weighs more than fat. However, you should notice a difference in the way that your clothes fit.

Tip #3 – Take Measurements and Chart Your Progress

This tip actually ties into Tip #2. Taking measurements will show that you are actually losing inches and becoming smaller although the scale may not initially indicate this. It may help you to keep a chart with your chest, waist, hip, and thigh measurements. Charting your progress will help you stay motivated and continue working toward your weight loss goals.

Tip #4 – Don’t Diet… Make Lifestyle Changes

Too often when people want to lose weight, they go on a diet. In most cases, these same people will lose and regain weight over and over again. In the end, most will end up heavier than they started. In order to lose the weight and maintain the changes, you will need to think about making lifestyle changes. Since this can be difficult in the beginning, it helps to start small. You can begin with something as simple as resolving to eat smaller meals on a regular basis and drinking more water.

Tip #5 – Drink More Water

Many times we think that you are hungry, you are actually dehydrated. Making sure that you drink plenty of water not only keeps you hydrated but also helps to flush the toxins from your body. Try to drink as much pure water as possible. If you do not like the taste of plain water, add a squeeze of lemon or lime. Also, try to avoid excess caffeine intake.

Tip #6 – Eat Regularly

Not only does eating regularly help to boost your metabolism, it also helps to keep you from overeating. Ever notice how ravenous you feel when you skip a meal or two? To prevent this from happening, make sure that you eat on a regular basis. If you make a habit of skipping meals, your metabolism slows and you began to store fat which only sabotages your weight loss goals.

Tip #7 – Get a Weight Loss Buddy or Join a Support Group

It is much easier to accomplish something when you have support. The same holds true for losing weight. If you have a friend who wants to lose weight also, then it will be easier for both of you to attain your goals by encouraging each other. If you cannot think of anyone to be your weight loss buddy, try joining an online support group or forum. Just do a search from your favorite search engine and you will find that hundreds of results are returned.

Tip #8 – Never Deny Yourself

It is true that you will need a measure of self control to help you lose weight. However, you should never deny yourself particular foods. Denying yourself only makes you desire the forbidden food even more. The trick is to manage your portions – try preparing portions in advance so that you do not overindulge.

Tip #9 – Get Back on the Horse

If you managed to do something that you feel is sabotaging your weight loss, do not berate yourself as a complete failure. Acknowledge, move on, and get back on the “weight loss horse”. No one is perfect and you will not achieve your weight loss goals perfectly every time.

Hopefully, these 9 weight loss tips will help you achieve success with your weight loss goals. Remember, plan for success and you will be more apt to achieve it.

Are you sick of never losing weight and need weight loss tips that work? Then check out Top Weight Loss Product Reports where you will find unbiased customer comments and complaints about the best selling weight loss products on the market. Visit http://www.topweightlossproductreports.com to easily lose the weight you always desired.

You may include this article on your site or in your ezine as long as this information remains intact.

Article Source: [http://EzineArticles.com/?9-Weight-Loss-Tips-For-Taking-the-Pounds-Off-and-Keeping-Them-Off&id=1674858] 9 Weight Loss Tips For Taking the Pounds Off and Keeping Them Off

[Via http://weightlosstipspot.wordpress.com]

Soreness in so many ways

At Beachbody.com I post once and a while in the forums… and on my personal blog there.  This post is going all three places because it is so important to ME…

I have been dealing with muscle fatigue and soreness.  I am tackling a lot (for me) so each day brings new challenges.  I feel like I am at the same level of fitness I was for the triathlon last year and so from here on out I can only improve.

Today is much better in the soreness factor… just a little stiff.  Last night I walked 3 miles and did some stretching then took the now infamous bath.  I felt like a new woman!  Today is Fountain of Youth Yoga (and some extra cause that DVD is HALF the length of Yoga X.  I can’t believe I am saying this but I WANT MY YOGA X!!!!! I ACTUALLY DO LOVE IT (but I also hate it)!!!!!

I joined a Cinderella Challenge for P90X where from 4/5-4/18 we are eating Tony Horton Style. I am so psyched! I have to really plan my work and work my plan those two weeks.   No meat, no dairy, Gluten free.  I think it will be life-changing for me.  I am going to try to do it as RAW as possible too!  I am concerned about the protein but it’s two weeks and I have three to prepare so I am going to ROCK IT OUT!

P90X takes a lot of focus for me.  I am posting a lot about it but I just want to have a record of thoughts, feelings, success, and failures as I progress through this journey of making this lifestyle change.

Today I am really feeling it.  I have been so negative in other areas of my life lately and am wondering if spending this much time on ME has me focusing on ALL of the things in my life that I am unhappy with, not just my body?  Who knows, but I need to work it out!  I am a more realistic person than a positive person, but I have gone a little too far into the negative world with my work and it is effecting my relationships so I need to get it under control.  Focusing so much time on my body and eating habits seems to have me analyzing all that is bad with my work life. Sad.

Soreness, a part of any major change, is not just muscle soreness to me… sometimes it is the soreness of walking away from something un-healthy and embracing something healthy. While the long term result is BETTER and WANTED… the short term pain and suffering is very, very REAL.

Anyway, as I navigate these changes and make real steps toward fitness and bettering my health and longevity, I will have to learn to deal with each type of soreness that arises from the change. Over-all how I transcend these ups and downs will define the person I am to become…  yesterday I was really sore, in ALL AREAS OF MY LIFE.  Today is better.

If it is to be, it is up to me.

[Via http://journeythru.wordpress.com]

Good Sources of Proteins & Carbs

Just wanted to list some really clean & healthy sources of proteins & carbs.

These are what I’ve been eating for the past 5 weeks.

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Carbs

Oatmeal

Brown Rice

Potatoes

Sweet Potatoes

Pasta (occasionally)

My Favorite Veggies

Broccoli

Spinach

Carrots

*I eat about every 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink water (1/2 my weight in ounces), crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

*You can see my supplements here.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamps

Better Bodies Bootcamp in Reno

[Via http://cliftafit.wordpress.com]

fat burning: Top Secret Fat Loss Secret - Dr. Suzanne Gudakunst

Here are the latest links about fat burning

Tom Venuto’s Burn The Fat Feed the Muscle
These are not theories written by some science geek in a white lab coat who has never seen the inside of a gym.

The Good, The Bad and Fat Burning Furnace… | Gather
Mar 09, 2010 Fat Burning Furnace Reviews Scam Fat Burning Furnace is really a top excess fat reduction system that is not going to depend on gimmick.

Kathy smith – fat-burning workout (1988) » Rapidshare, Megaupload …
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Weight Loss – Prices
Ripped Fuel Extreme Ephedra Free, New Fat Burning Technology!Advanced Weight Loss Product Has Caffeine! Twinlab Ripped Fuel Extreme contains thermogenic fat …

[Via http://melinahoight.wordpress.com]

Lose 30 Pounds FAST Without Diet OR Exercise!!!

You’ve seen claims like this on TV,  read the ads in magazines, heard them on the radio. Did you click on this blog because you thought it might contain a secret weight loss solution, that magic bullet you’ve been searching for?  Have you tried diets?  Pills? Joined a club?  Bought the book? Eaten frozen “healthy” meals? Drank chalky shakes?

Did it work?  Did you keep the weight off?  I suppose if you did, you wouldn’t still be looking.

Everybody wants the easy answer and desperate people are notoriously easy to deceive.  When everything you read or hear is stated as if it is a hard fact based on science, how is a person to know what to do?  Surely, one of these plans will work for you, right?

WRONG.

The diet industry does not want you to permanently lose weight.  If you did, who would buy its products?  The diet industry preys upon a confused and desperate group.  And the truth of the matter is, almost ANY diet will cause you to lose weight.  That’s the easy part.  ANYBODY can lose weight.  Keeping it off is the war.

Diets are not designed to help you lose weight permanently.  They are meant to give you quick results so you will tell your friends “I tried Slim-Rapid and lost 10 pounds in ONE WEEK!” and then your friends will buy it too.

But if a diet doesn’t teach you what to do to keep the weight off, you’re probably better off without it.  Sorry to say, the weight won’t just stay off once you’ve lost it.  And Yo-Yoing is worse for your health than just being overweight.

Sometimes, more often than seems plausible in an age of supposed regulation, the magic bullet turns out to be an actual bullet- the kind that injures or kills you.

Surely, we have not forgotten Fen-Phen?  Yet nothing seems to stop the endless barrage of new weight loss pills.  Because we are so desperate to lose weight, we’d risk our health to do it?  That is so sad.  Not only because we value our outer appearances so much more than our inner selves but also because it is totally unnecessary!  There is no need to harm yourself to lose weight!

(((I was thinking of linking to some of the more drastic and deadly “diet” plans one can find on the internet, but decided that I do not want to have any part of directing anyone to those plans.)))

People think of The Biggest Loser as this great motivational reality show.  But it’s really just another shill for diet products.  Work-out DVDs are one thing, but the day I saw Jillian’s body on the cover of a box of her “Cleanse and Burn” product, I lost my patience with the show.  It is horrible what TBL has done to dieters, making incredibly unrealistic results seem normal and normal weight loss seem like a failure.  They could at least follow it up with a sequel show about what the contestants do to keep the weight off.

But I suppose if they did that, they would sell less boxes of  “Cleanse and Burn.”  And we can’t have that, now can we?

If you did come to this blog for a secret, I’m not going to disappoint.  Here’s the secret the diet industry does not want you to know:

The best way to lose weight doesn’t cost one penny.

I say “best” not because it is the fastest, but because changing your habits permanently is the only way to keep the weight off permanently.  Old ways = old body.

Eat less and move more.  That’s all there is to it.  Anybody can do it.  Including you.

[Via http://notsobigk.wordpress.com]

Ain't no Sunshine!!

I have been doing pretty good with the exercise program. I try to do it daily but some days it just doesn’t happen. I have been watching what I eat. I have only lost 2 pounds but I feel pretty good about that. I am still breastfeeding so I have to be careful still about starving my self. I had a few days where I was having troubles producing milk.  I wish the weather would get better again so I can get out there and walk more with the kids. I am a wimp and hate being cold and getting muddy so if it is wet  and cold outside I do not like dragging everybody outside. I am hoping for Spring to come soo. Most of my snow in the front yard is already melting. It is so much easier to get motivated whenthe weather is nice. But I need to lose weight especially since I will be in a wedding this summer. Sunshine please come.

[Via http://losingitmom.wordpress.com]

Day 36: Chest, Shoulders & Triceps. Properly...

[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]

Today’s workout was a:

Jeez, I can’t believe that I am already at day 36! 9 more days and I’m already half way!

So what does the “properly” stand for in today’s blog post? Well, last week was the first time that I did this workout and with most of the workouts, the first time you do it might be grueling but you still haven’t gotten into the flow of it.

This week I was in the flow of it and was able to really push myself hard with this workout. That means proper weights, sets, mental attitude. EVERY last 3 reps BURNED. As they are suppose to. The pushups were done with perfect form and with accompanying mental attitude – meaning that even when I thought I was done I would bang out 2-3 more of them.

Great workout today, only thing I still really have problems with is the one-handed push-ups, but I was able to do 3 of them this time, compared to ZERO that I did last week.

AbRipper X also was a little easier, I still do 15-20 reps instead of the 25 that they do in the video for each exercise since my back still hurts and my legs get sore, but it is easy to tell that I’m getting stronger and stronger.

Plus I’m still sick…

That’s basically it for today. Protein shake downed, time for a shower then time to get on with my day.

Thank you for visiting!

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

● Why has my weight loss stopped?

A question I frequently get asked is, ‘Why has my weight loss stopped?’ People often hit a plateau on their quest for weight loss and there is good reason for it.

YOUR BODY WILL NOT CHANGE UNLESS YOU GIVE IT REASON TO!

Common reasons for weight-loss plateaus are:

• You’re eating habits haven’t changed/they haven’t changed enough (NUTRITION)
• You’re not exercising often enough (FREQUENCY – 30 mins, 3 times a week minimum)
• You’re not pushing yourself hard enough when you train (INTENSITY – at least 70% of your maximum effort)
• Your exercise sessions are too short (TIME – Rock-hard abs in just 5 minutes a day? Yeah right! Better than nothing, but you have to get your heart rate up and keep it there for a sustained period of time if you want to make a dent in your belly fat and tone up those legs!)
• You haven’t changed your workout in ages (TYPE – are you doing a mix of resistance training and cardio? When was the last time you did a new programme or tried a new exercise?)

Your body is capable of adapting itself to the exercise routines you give it so it won’t change if you do the same thing for too long. For example, if you lift a heavy weight one week, your muscles will repair and grow stronger so that next time you have to lift that weight it will be easier. This is why it’s recommended that you should start a new programme (or at the very least, use heavier weights) every 6-8 weeks.

HOMEWORK: You know yourself better than anyone else. If you’ve hit a plateau and you’re stumped as to why, look at each of these bullet points and do a bit of self-analysis. Are you absolutely sure you couldn’t be making a better effort in one or several of these areas?

[Via http://angenorton.wordpress.com]

A Boston Cream Donut Day...

**************************************

I’ve said it before, “The Boston Cream Donut is my drug of choice”.  Today is the kind of day I use to self-medicate during.  Why?  Simply because I have the beginnings of a head cold and want to feel “taken care of”, “pampered”, and “babied”.  The house is a mess, the laundry is over-flowing, groceries need to be bought,  and all I want to do is snuggle in bed with a book and not have to look at it.  Not major events in the scheme of life, but nonetheless, they are events that would normally send me to the Glorious Boston Cream Donut Pharmacy…

What to do, what to do, what to do….

I WILL NOT eat the donuts.  I WANT the donuts but KNOW I’m strong enough to resist them (today anyway).  The problem is I STILL WANT to feel “taken care of”, “pampered”, and “babied”.  My husband, although, a wonderful man, provider, father, etc… is not a nurturer in that way and, honestly, with the stress he’s under daily at work I don’t feel right in asking to be “babied”.  My life is relatively un-stressful compared to his, taking “sick days” is something I can do anytime, I have time to nap, I have time to workout, to read, to watch tv, etc…  He does not.  Why should he “baby” me?  He shouldn’t.  BUT I STILL WANT IT and today more than usual. 

What to do, what to do, what to do…

I could allow myself to have a special “healthy snack” but I really don’t want to use food to placate my emotions.  That’s a real slippery slope for me and a habit I’ve been working too hard to break to give into it today… 

What to do, what to do, what to do…

Financially, something indulgent – like a massage – isn’t practical.  I don’t think I’m up to exercising today – my head is too stuffy.  I must admit, this little pity party I’m throwing myself isn’t helping!!

What to do, what to do, what to do…

These are the real “make it or break it” moments in my weight loss struggle – the everyday moments when the down feelings of regular life sneak up.  I’ll get through it.  I’m not sure where I’m finding the strength this time (I’m just entering week 8 and have only had ONE, yes, ONE evening of cheating.  Not so much as ONE BITE of off-plan food has entered my mouth except for that ONE evening…).  I still don’t know what to fill my feelings with, though.  I’m just pushing through by will-power but know that won’t last forever and I want to know how to fill those wants/needs with something other than food. 

What to do, what to do, what to do…

I’m going to start by turning the tv off, putting my laptop down, and getting my butt off the couch.  Not sure what will happen next but I’ll be back later to send my day into cyber-space…

I would love your thoughts on what you feed your emotions with (other than food ~ )!

**************************************

~ Woe is me (it’s an Eeyore kind of day).  – Angie

[Via http://isladeangela.wordpress.com]

Day 29: Day 1 Of Phase II:

[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]

Today’s workout was a:

Today was the first time that I do the “Chest, Shoulders & Triceps” routine and I must say I did pretty well for myself. I was both nervous and excited to get back into more weight training workouts after the “rest week” (which is more focused on stretching, balance & cardio instead of weights) and it felt good to do this today.

It wasn’t easy, but i was able to keep a good pace.

A ton of different push-up exercises in this one and if you’ve been following the blog, you know that I hate push-ups or as Tony Horton would advise me to say “I curently struggle with” push-ups. What does this mean? Well, I’m a grown man and I have to do “girly” push-ups on my knees. I hate to have to admit that. I could do them regular and get only 4-5 reps but instead I decide to do girly ones a get 15-20 reps in, so that once I get strong enough to bang out at least 15 regular ones per set, that’s when I’ll switch to regular ones.  I know, it’s pretty sad. At least I can tell I’m getting stronger though.

The only exercise that I couldn’t do any reps on today was the One-Handed Pushups, even on my knees. I tried both.

I also seem to have maybe injured myself today, which sucks. While midway through the workout while doing “pour flys” I felt a sharp pain pierce from my neck to my right shoulder. It wasn’t enough to make me stop, however, since I don’t want to risk a full-out injury, for the rest of the workout I brought down my intensity by probably 10-15%. I tried taking time to stretch it out, but it seems like a weird pain and I can’t find a proper stretch to target it. So I guess I’ll just take it easier on my arm and pray it’s just temporary.

After the workout came AbRipper X. I fucking hate AbRipper X. But since it’s been a while since I’ve done it, I mentally committed myself to doing at least half of the reps that they do on the tv for each exercise – this equated anywhere from 12-20 reps for each one while they did twenty. I can tell my body is adjusting to the abripper workout though because I am obviously not struggling nearly as much as I use to when I first started the program.

Had a quick protein drink, and now to get on with my day.

Thank you for visiting and see you tommorow for, ugh, plyometrics…

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Week 13 Fitness Training Program

Great job last week on the 15 minute jog, major milestone on our way to being simply fit!   This week will be a “rest” week.  We have increased our stamina the last 3 months and rest and recovery play an important role in our progress. 

3 workout sessions this week.  Do the normal pre-workout routine:  Short warm up walk and light stretching, and the postwork out cooldown walk and light stretching when you’re done.

Workout 1 (Tuesday):  5 minute jog, 20 crunches

Workout 2 (Thursday):  5-10 push-ups, 20 crunches

Workout 3 (Saturday):  5 minute jog, 20 crunches

Easy enough?  This will give your muscles time to rest so you can continue on fresh legs.  Next week we will continue our journey to a 20 minute jog, which is our next short term goal.  Long term goal is to be fit.  Fit will be as follows:

 30 minute jog, 4 days per week – bicycle crunches each workout – add core callestinics later.

Not bad for the average Joe or Jane, huh?  Guess we might also need a good nutritional plan.  I will work on that too.  Good luck this week, tell me what you think, see you soon!

[Via http://wildcat566.wordpress.com]

Eat Healthy and Have Your Chocolate Cake Too

Whether you’re recovering from the excesses of a holiday or just committing to getting healthier, all foods (including chocolate cake) can have a place in your eating plan if you follow these smart tips:

1. Know healthy portions sizes

Portion size is the most important factor in controlling weight and feeling full (but not stuffed). Generally, one serving of each of the foods on your plate is good guide.

• Grains: ½ cup pasta, cereal, rice, 1 slice of bread
• Vegetables and fruit: 1 piece of fruit; ½ cup of fruit or vegetables.  Eat more vegetables than fruit and always have leafy green vegetables every day.
• Dairy: 1 cup of milk, an eraser-size piece of cheese, ½ cup cottage cheese, 175 ml. yogurt
• Meat and alternates: 1 egg, 4 oz of meat (fish or poultry), eraser-size piece of cheese, ½  oz. of nuts/seeds, ½ cup lentils, legumes, dried beans
• Water: 8 to 12 glasses a day

2. Protein, protein, protein

I can’t emphasize enough the value of including a source of protein every time you eat. This will keep the sugar cravings to a minimum while giving your body the building blocks it needs to keep your muscles in tip-top shape.  Protein foods that should be eaten more often (over other sources of protein) include:

• Lean meats
• Fish
• Soy foods
• Legumes (i.e. kidney beans, black beans, chickpeas, lentils)
• Nuts and seeds
• Low-fat dairy

3. Eat 5 or 6 times a day

Spreading out your food intake over the course of the day is very important. Eating every 3 to 4 hours (3 reasonable meals and 2 to 3 healthy snacks) is the best way to keep you satisfied and make sure you’re getting all of the nutrients your body requires.

4. Always start the day with a good breakfast

A good breakfast should include protein, carbohydrates and healthy fats. Our clients often tell us that when they get into the habit of eating a healthy breakfast, they find it much easier to eat well the rest of the day.

5. Eat all types of foods

Very few foods are off limits.  Just remember the 90/10 rule: 90% of the time, eat whole foods plus a variety of foods from all food sources (consider eating local and seasonal foods); for the other 10%, have your piece of chocolate cake – just be aware of these times so they don’t become “the norm.”

6. Know how to spot processed foods

If what you’re eating has 5 ingredients or less, and you recognize the names of the ingredients, then it’s likely “real” food and not processed.  If there is a time when your only option is processed foods, count that towards the 10% of your diet as described above.

7. Include good fats in your diet

Fats should be an essential part of your diet. They have so many benefits: they can help with weight loss, they can promote healthy skin, they reduce the risk of cardiovascular disease and they even maintain brain health.  Equally important, they make our food taste great.  Just be sure to include good fats such as:

• Fish
• Raw nuts and seeds
• Cooking oils like extra virgin olive oil, organic canola oil and coconut oil (in it’s natural, unrefined state)
• Avocados
• Omega-3 eggs
• Limited quantities of saturated fats from dairy sources (i.e. butter instead of margarine)

8. Drink lots of water

You can never have enough water. Water can keep us from eating when we feel hungry (but are really thirsty), plus it can help us metabolize the food we eat, keep us alert throughout the day and even keep headaches at bay.

[Via http://agedefyingworkouts.wordpress.com]

Top 10 reasons to practice Yoga

There are so many benefits of practicing yoga, I could probably create and endless list. But, for now, here are my top 10 reasons to practice yoga:

1. Increased flexibility
   Most people associate yoga with stretching and it is true that yoga involves flexibility but, even if you can’t touch your toes right now, you can still do yoga! Over time, you will notice that your flexibility will increase, along with your strength, cardiovascular health, stress level and so much more!
2. Better sleep
   I’m sure we’re all tired of hearing that we don’t get enough sleep but it cannot be stressed enough. We are all stretched to our limits when it comes to time, commitments and over-stimulation from email, phones, TV, etc. Multi-tasking is causing all kinds of health problems, especially in America and especially in women. New research reveals that women actually need more sleep than men because of their tendency to multi-task (click here for a related article). Yoga can help calm you body and mind down enough to both fall asleep and stay asleep. Read my research paper on Yoga for Sleep here and check out my sequence for better sleep here.
3. Stronger muscles and bones
   What many people don’t realize is that yoga is just as much about strengthening as it is about flexibility, if not more. Yoga strengthens your muscles and is a weight-bearing exercise. Yoga is much like lifting weights; you are just using your own body weight rather than dumbbells! Weight-bearing exercise not only strengthens muscles, but it also strengthens bones and prevents bone deterioration diseases, such as osteoporosis. To build bone density, follow the 72-second rule, holding poses for 1 minute, 12 seconds. To learn more about the 72-second rule, click here.
4. Boost self-esteem, increase happiness and battle depression
   Practicing yoga will help you better understand your body so you can appreciate what it really does for you and this alone can improve self-image. In addition to that, physical exercise greatly improves mood and mental health but yoga takes it even a step further than most other forms of physical activity. A recent study at University of California found that women who practice yoga had a better image of their bodies than those who engage in other forms of exercise. The study also found that the longer a woman had been involved in yoga, the higher her self-image. To find out more information about this study, click here.
5. Better metabolism and digestion
   Regular physical activity improves metabolism and the body awareness that comes with a regular yoga practice will also develop into more diet awareness. When you have a regular yoga practice and start to appreciate your body more, without even realizing it, you will want to feed your body the nutrition it needs and deserves. In addition to the direct and indirect impacts on metabolism, yoga is also very effective in improving digestion. Many asana poses help facilitate detoxification and twists are especially effective at waste elimination and cleansing the body.
6. To lose weight and tone body
   As fun and relaxing as yoga is, it is still exercise! Losing weight is really just burning more calories than you are consuming and creating more muscle tone involves burning surface fat and strengthening muscles. Yoga can be one of the best and most effective tools for losing weight and/or toning up because it is a cardio, strength-training and stretching workout, all in one!
7. To supplement other physical activities
   Yoga is a great to prepare for or rehabilitate your body from any other physical activity! For example, yoga helps runners strengthen the muscles of their quadriceps, hamstrings and calves, while lubricating the joints of the hips, knees and ankles. This can help increase speed and endurance while preventing injury.
8. Improve cardiovascular health
   One common myth of yoga is that it is “easy” and just for relaxation. While restorative practices serve a very important purpose, a fast-paced hatha/vinyasa flow class will speed up your heart rate and get blood and oxygen flowing throughout your body. In fact, if you complete at least 3-4 hour-long moderate- to high-intensity flow practices per week that, you should not need to complete any other workouts! For more information on the cardiovascular benefits of yoga, click here.
9. Increased energy
   This benefit is really the cumulative result of the benefits listed above. When you are getting enough sleep, physically fit, metabolizing your food properly, and have a positive outlook on life; you will have more energy by default.
10. Reduce stress and create a balanced life
    If you ask a yoga practitioner why he or she does yoga, this is probably one of the first answers you will get. Yoga helps calm the mind and body, especially when you have a well-rounded practice of asana poses, breathing techniques and meditation, but even just a regular asana practice will help balance your life. These days, everyone is so busy all of the time and constantly multi-tasking, so yoga is a great way to take a step back, reflect and come back to neutral. It is important to give our minds and bodies a rest once in a while, aside from just our time spent sleeping. Multi-tasking may be a way of life these days but new research is claiming that juggling too many tasks is actually counter-productive and severely bad for our health.

[Via http://yogabyandrea.com]

Day 20: Kenpo X

[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]

Today’s Workout was a:

After two days of missing workouts, today I got back at it. I had a dentist appointment early this morning and as soon as I got back from that I popped in the Kenpo X dvd.

I’ve said it before why I love this workout and I’ll say it again. IT FLYS BY. This workout really seems like you’re only doing a 25 minute workout since it’s so quick and to the point. Punches, knees and kicks. Switch. Punches, knees and kicks.

I sweat buckets on this, as usual, and feel good about finally being able to workout again.

So right now I’m just taking a quick break, and then I have to do yesterday’s workout over again (since i missed it).

Also I missed the yoga workout on saturday due to it being valentines day, so since tommorow is my “stretch” day, I’ll do the yoga X workout then instead.

I’ll post the Legs & Back workout later. Until then,

Thanks for visiting!

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Happy Dance!

Well another successful week with the Bodybugg.  This thing makes it so much easier to see and work for a deficit I cannot believe it!  I mean, where has it been all my life?

I have my coaching session today so I am going to talk to her about how to fine tune things more.  We will see what suggestions she is able to provide.

I reached my goal again and I am thrilled.  I had to really push two nights to get my burn in but I did it.

Emily asked if I felt deprived and I do, a little.  I mean, I like my wine, you know?  BUT I don’t need to drink as often as I was, and to be honest now that I have been without it for a month (half of which was due to my tooth and the prescribed drugs) I am not craving it like I was before.

Today is off to a good start, I tried the cardio for 10 min before my strength workout and I was able to burn at a higher rate while lifting thanks to that combo.  I also got ALL my laundry put away afterwards, which kept my burn rate higher for about an hour total.  I love learning what works and what doesn’t.

Well off to work.  I am at 1177 so far today, I want to hit 2509 and it was a strength day so I have to stay focused!!  If I can maintain this focus, I will hit my goal 12 days ahead of schedule!  I am on my way to Jaiba on 5/22 baby!!!!!!!!!!

[Via http://journeythru.wordpress.com]

The changes are bringing benefits already

Catrina has been following my recommendations for 3 weeks now and I’m very impressed by her commitment to the programme.  She has stuck solidly to the programme and genuinely “gets” that this is about life styles changes and health and NOT dieting.

A week ago she cut out the last of her food intolerance foods and so is now avoiding all 5. We spread out the cutting out of each food, partly to help Catrina adjust to what would now be off the menu but mainly to prevent a healing crisis.

This can come about when too many changes are made too quickly for the body to handle and can be very uncomfortable. Some therapists feel that this proves the treatment is working. I see it as a sign of a badly managed therapy. If someone feels ill they are likely to give up all together and return to bad habits.

I have noticed some key changes in Catrina already:

She is much calmer. Previously all her thoughts would come tumbling out one after the other at breakneck  speed and I would have to slow her down and take her back to the question I’d asked a few minutes before which she’d answer then move on to 10 more things without drawing breath. Now without being aware of it she talks in a much more measured way, although it’s still fast I no longer get breathless listening to her!

The nasty rash on her foot has dried and the skin is looking much healthier although still very red. The nature of the itch has changed and she needs to remove far less dead skin from the area than previously.

The bags under her eyes have decreased, her sleeping pattern continues to improve and she isn’t as hungry all the time.

1 week ago I decided to introduce a chromium supplement. Her blood sugar is still erratic and she gets cravings for sweet things. This GTF Chromium (glucose tolerance factor) will help regulate her blood sugar and reduce cravings. Not all chromium is helpful so if you’re shopping for a supplement makes sure it is the GTF form.

She was feeling queasy on the lemon water I asked her to start her day with – an indication of just how toxic her gall bladder/liver is.  She now adds some fresh ginger and this has abated the queasiness.

One of the products she was worried about missing was bread – as bread contains sugar to make the yeast rise. She has solved this by swapping a teaspoon of agave nectar for sugar with her easy yeast in her home made bread and was thrilled with the results.

Her diet contains very little in the way of essential fatty acids – she’s not a fan of oily fish but will eat salmon so as well as encouraging her to have salmon twice a week i’ve suggested a tablespoon of hemp oil a day. It has the perfect blend of omegas 3, 6 and 9 for the human brain.

Also I’ve asked her to begin to support her liver for detox by eating a “super greens” mix taken from Patrick Holford’s 9 day liver detox plan.

Super Greens mix

1 big handful watercress

1 big handful young spinach leaves

1 handful basil

1 handful parsley

1 tablespoon extra virgin olive oil or hemp or flax oil

lemon juice to taste.

This should all be blended together to make a pesto like sauce and eaten on or with a meal every day.

I also want to increase her sulphur intake for the same reason – in the form of 1 clove garlic OR 1 red onion OR 2 shallots OR 4 spring onions daily – preferably raw as this ensures the active enymes are not destroyed by cooking.

Her food/mood diary shows she is generally much calmer in herself but also that the day she chooses eggs rather than porridge for breakfast she is hungrier through the day proving that a good low GL breakfast is a good start to the day.

[Via http://whywaittofeelbetter.wordpress.com]

It's Special To Help Others

There is so many avenues to good health these days but some are better than others in different ways.  I have been researching and trying different products for twenty some years now and have been involved with different health supplement organizations over these years.  Many of these organizations were and are big well known and successful companies.  But I believe I have found a company that answers many of the  needs for good health.  Trevo is answer we have waited for.  With great ingredients like acai berry and one-hundred and seventy-four nutraceuticals,

[Via http://pjb4mys.wordpress.com]

Day 15: Chest & Back + AbRipper X

Today’s workout was a:

This is my third session doing the Chest & Back workout and I must say I am finally finding my groove with this P90X program. I finally understand when I should stop during certain exercises and when I should keep pushing for another 2-3 reps even though my fat brain is telling me “I’ve had enough” – Fuck you Fat ass brain! I also now understand how far I should be back to have the appropriate tension in my pull up bands, the right amount of weight to gain muscle and the right speeds and form I should maintain while doing exercises. Add to this the fact that I am starting to get the importance of the nutrition approach as well – eating six small meals a day at regular intervals, eating HEALTHY foods in the right amount of protein carbs and fats, as well as obtaining enough sleep.

A couple things I must admit however: I am still doing “Girly” push-ups during this workout. I don’t want to ego-wise, but while doing girly ones I can literally push myself further doing anywhere from 15-30 reps this way as opposed to only doing maybe 3-7 if I was doing “manly” pushups.

Also, I am unable to do even ONE “divebomber” push-up. They are just too much for me. I think it has to do a little with coordination, but more so it has a lot to do with lack of strength, for now…

Seeing as I didn’t achieve the results I wanted last week, today I really brought it and I fully expect to be quite sore tomorow morning! That’s a good thing in my books!

Lastly, AbRipper X. Ahhhhhhhhhhh AbRipper X. I fucking hate you! I had to modify several of the moves again, I had to do only half the specified reps again, but I do feel that I am getting better at it. But I still hate it. It still KILLS my legs, my thighs, my hip flexors and my lower back, but I’m sure as all those strengthen up I will be able to really do the whole thing. Positive thinking, positive thinking.

That’s it for today. Plyometrics tomorrow. Looking forward to it!

Thanks for taking the time to visit!

See you tomorrow!

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Co Loan's On Ramp Day #5

The idea of health, fitness, and wellness is like a mountain. There may be many ways up the mountain, but some paths will lead you to dead ends, others may drop off a cliff. Our goal is to find the safest, most effective, and efficient way to the top. We think we know a pretty good path, so now it’s just a matter of putting one foot in front of the other, and that’s exactly what Co Loan is doing.

On Ramp Day #5
WOD:
3 rounds for time of
0.30mi run
5 KTE (knee to elbow) progressions
10 push presses, 8lb med ball
Co Loan = 14:12

[Via http://trac247.wordpress.com]

Don't be Your Own Worst Enemy

Don’t be Your Own Worst Enemy

 

It is so important to build yourself up and to have a positive mental outlook. Make a plan of action and stick with it. Realize that there are going to be ups and downs. You should feel a little guilty if you take a step backward but don’t dwell on it. Deal with it. Do something that gives positive feedback to offset it. Don’t let negative behavior win.

The diet issue becomes complicated because I think that people feel that they are being punished or depriving themselves of what they want. This builds resentment. An added problem is the fact that we love comfort food. While we’re eating it takes us to our happy place, but we pay the price later. I hope that I’m expressing my point in an understandable way. 

Don’t let society make your choices for you. Plan to make yourself healthy and happier with a solid plan. The opposite impulse of the beautiful people and the fast food that our society promotes leads us to confusion. Then throw in a diet or two to really make things interesting.

[Via http://bcstock101.wordpress.com]

Color Me Surprised... Is That Like Magenta?

Have you ever heard the old saying, “Third time’s the charm”? Well it may actually pan out to be true… at least for me and my workout routine. Even after nearly dying on the elliptical yesterday, I decided not to slack off today. I did the same one hour, split into twenty minute segments, but, low and behold, I found a great pace and managed to maintain it and it wasn’t nearly so much of a strain. I don’t even feel it right now, it’s fabulous. Sadly, since I settled into a nice, even pace, I only burned 482 calories and I had a tiny dietary hiccup to eat up a third of that. *Heavy Sigh* But I refuse to take all of the blame. T.O.M. (listen up, I’m only spelling this out once: T.O.M. stands for ‘time of month’) decided to show up this morning in all his hateful glory and quite a few days late. Well he has been making demands all day, wearing me down. I am sincerly hoping that the pain and discomfort will have ebbed by morning so I don’t succumb again. I’m almost down to a week before I need to squeeze into my Valentine’s dress and I really, really cannot afford to start slacking alread. Anyway, I had yet another of my Granny Smiths for breakfast and a can of very low-calorie beef soup for lunch. We had chili that my honey made for a church cookoff for dinner and I slipped with church cookies soon after. But I am planning on making up for it tomorrow. Okay, mi bonitas, adios! See you tomorrow night!

[Via http://damselindasweats.wordpress.com]

Do New Year’s Resolutions Really Work?

With the excesses and temptations of the holiday season now well behind you, if you’re like a lot of people, your resolutions of exercising more and eating less are likely becoming increasingly difficult to follow.  Not even the guilt of overindulging (which prompted you to make resolution in the first place) is enough to keep you motivated.

Forget the resolutions: At AgeDefyingWorkouts.com, Grant and I believe that you can enjoy any holiday and still be the person you want to be by gradually introducing two simple changes in your life:

1. Follow the 90/10 rule

To commit to a healthier life all year long, try this: Follow your exercise program and eat healthily 90% percent of the time, saving the remaining 10% when you absolutely cannot exercise or are faced with eating choices outside of your regular plan.

2. Set a realistic, long-term goal and then break it down into six-week challenges

Start by answering the question: “Where do I want to be a year from now?”  You may want to lose weight, be stronger, have better balance or have increased energy.  Once you have your long-term goal figured out, break it into six-week challenges by asking yourself “Where do I want to be in six weeks?”  For example, if you want to lose twenty pounds by the end of 2010, you only have to lose a half-pound per week to be twenty pounds lighter by the end of year. Is losing a half-pound per week doable for a busy person? Of course it is!

Making small, gradual changes to your life is the key to success. Don’t wait for the post-holiday guilt to motivate you into action.  Use the 90/10 rule to keep your exercising and healthy eating on-track – no matter what time of year – and break-down your long-term goals into smaller challenges to ensure future success.  By introducing these simple changes, we guarantee you will never need to set a new year’s resolution again.

[Via http://agedefyingworkouts.wordpress.com]

Take healthy food to lose weight

Well if you ask me one of the best ways to lost weight is actually controlling your diet. Of course I am not asking you to stop eating completely but watch what you eat. Restricting yourself too much in terms of food intake can be more detrimental then beneficial. That is why i would advise you to try taking more healthy foods. By this I mean good healthy food like fruits and vegetables and I am definitely not talking about junk food or oily food or anything that screams totally bad to the human body. I know healthy food usually tastes bad but no pain no gain right? So keep it up folks….

[Via http://stayinghealthyandkeepingfit.wordpress.com]

Supervisor Training~ 29 Jan 2010, JB

I just realized it’s about time I share with everyone the great results our products had on Xuan Wei thus far!!

“After being on Herbalife nutritional programme for 4 months, I’ve actually lost 4% body fat, gained 3% muscle mass and shaped up 10 inches! 3 years ago, I was on medication for 9 months to regulate my periods. After stopping the medication, the problem was still not solved. But since I started taking Herbalife cellular nutrition, my condition of irregular menses of 10 years has been improved! Amazing! What’s more, I’m enjoying greater vitality and energy too! =) ” ~ Xuan Wei

[Via http://livelife2demax.wordpress.com]

My Diet Diary

day 13

no breakfast

for lunch 1/4 grilled chicken sandwich Oo chicken and chilada soup

with ice tea half liter of water

i exercise for 30 mints today

[Via http://pinkmsg.wordpress.com]

Thinking about a crash diet..? Think again.

There isn’t a magic pill for quick weight loss, so to lose weight, you must exercise and watch what your eat. Many turn to fad diets, but the results are often fleeting. The best type of weight loss plan is one that it teaches you to make lifestyle changes towards healthful eating and an active lifestyle, and not to attempt to shed pounds overnight.

 Quick weight loss can have a number of effects on the body. 

Weight Gain:

Weight gain is an unfortunate effect of quick weight loss. It might sound odd, but after the “miracle diet” is over and you resume regular eating and exercise patterns, the weight will come back on faster than it came off. Yo-yo dieting is a cycle when dieters end up heavier than they were before they started one or more quick weight loss diets. It is a wiser choice to eat healthfully, count calories, exercise regularly and responsibly, and to lose no more than 1 pound per week.

Sagging Skin and Stretch Marks:

 The skin only has so much elasticity (and this decreases with age) so weight gain and weight loss usually result in both sagging skin and stretch marks. The quicker the gain or loss, the greater the effect on the skin.

Fatigue:

 Fatigue of the muscles and overall mental and physical exhaustion are side effects from quick weight loss diets that restrict calories and don’t encourage a balanced diet. Many diets focus on what you eat but not what you do. Nutritionist Kimberly Snyder does not suggest skipping meals, but encourages dieters to have a “green smoothie” as a meal replacement. The smoothie will provide valuable nutrients for dieters in addition to cleansing and detoxifying the body. A regular exercise program not only burns calories but also increases resting metabolism and boosts energy.

Reduction in Metabolic Rate:

 The body has amazing ways of protecting itself. If you suddenly reduce your caloric intake, your metabolic rate will also slow itself down as your body slips into conservation mode. This is why some people lose a lot of weight quickly, but then, even though they are still eating the same greatly reduced amount of calories, their weight loss stalls and they are unable to lose another pound unless they drop their caloric intake again or amp up their exercise program.

Gallstones:

 Quick weight loss can add stress to organs such as the heart, liver and stomach, but gallstones have been specifically linked to both obesity and rapid weight loss. According to the National Institutes of Health (NIH) as many as 20 million Americans have gallstones. Gallstones can be painful (symptomatic gallstones) or they may cause no pain at all (silent gallstones). Silent gallstones are often the result of a very low-calorie diet (VLCD) or from recurrent weigh loss of gain of more than 10 lbs. Silent gallstones are most likely the result of the constant change in the balance of bile salts and cholesterol. Bile salts are responsible for breaking down fat, and bile breaks down cholesterol. Gallstones form out of excess fats and cholesterol when bile and bile salt production is hindered.

Positive Effects:

 There are other positive effects, in addition to boosting self-image with a slimmer physique, but these are usually attributed to responsible weight loss and not to quick weight loss. When your body is at a healthy weight for your height and frame, there is less stress on the heart, lungs and joints and you are less at risk for many disorders and diseases that result from being overweight and inactive.

Think about it.

Rachel Benton & Associates

Personal Training, Bedford UK

info@rachelbenton.co.uk

www.rachelbenton.co.uk

[Via http://rachelbenton.wordpress.com]

Using Exercise To Speed up Your Metabolism

Common Exercise And Training Excuses

Exercise and training programs can take some motivation and effort in order to make into a habit. And building such a habit out of exercising can be pretty difficult especially if you see it as just some other task that needs to be done. Looking at a fitness program this way can easily make one give up trying just before one has really started. And in the course of the situation, excuses can be made not to exercise anymore.

The Hating Exercise Excuse One of the most common excuses people make by not exercising is that they simply hate doing it. But exercise is simply not just those things that you hate to do on a regular basis. Exercise can be any fitness regimen that can range from the usual calisthenics to more enjoyable sporting activities.

There are certainly different forms of exercise and fitness programs that people would like. It helps to match up a kind of physical activity to one’s own personality. For those who like the outdoors, going on a hike or biking around would be a worthwhile fitness activity. For those who like it simple, home fitness training or just simply walking on a regular basis would do just as well.

The No Motivation Excuse Doing exercises for some time now can really leave you feeling tired and stressed just as easily. Not having the right motivation can eventually make you feel bored with your workouts and keep doing them on a regular basis. And with boredom for company, it can be really hard to keep going. And hence, no motivation to do the exercise program regularly becomes the excuse.

In order to fight off boredom, it may be good to change your exercise routine every 4 to 6 weeks. Changes can mean trying out something new or just trying to change the intensity or duration of your exercises for variation. It is also important to remind yourself of your fitness goals and try to keep track of them. Rewarding yourself for a job well done can also be very effective to prevent becoming an unmotivated and bored fitness buff, if there is such a thing.

The Can’t Afford Gym Membership Excuse Some people believe that the only way to stay fit is by going to the gym. And just because they can’t afford the membership into one gives them reason enough not to exercise. This can be quite a foolish excuse not to keep fit and exercise.

Getting fit does not necessarily require that one needs to go to the gym regularly. Getting fit is not always becoming a gym member. A fitness regimen can be done just about anywhere. What can be important is by always trying to get the body to become physically active by giving it quite a regular workout. And there are many ways that this can be done. It can be as easy as just walking around the block everyday. You can also purchase exercise and training videos for guidance. Putting them in the player and doing the exercises is something that you can do at home without ever having to spend your money for a gym membership to stay fit.

Start increasing your metabolism and losing weight today…

[Via http://boostyourmetabolism.wordpress.com]

carbohydrates, fats, and protein: make sure you are getting enough for your body.

Healthy Carb, Fat and Protein Ranges The Numbers You Need to Know – By Becky Hand, Licensed & Registered Dietitian

Based on years of research that examined the relationship between nutrient intake and disease prevention, generally-accepted ranges have been established for carbohydrates, fat and protein intake. These healthy ranges also help to ensure that a person is getting a sufficient intake of other essential nutrients, vitamins, and minerals. The recommendations are:

• 45% to 65% of calories eaten should come from carbohydrates.
• 20% to 35% of calories eaten should come from fat.
• 10% to 35% of calories eaten should come from protein*.

The SparkDiet takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 20% fat and 30% protein, all of which fall into the healthy ranges above. *Because our members are striving to meet weight loss goals through calorie restriction, we also recommend a minimum level of protein—at least 60 grams daily for females and 75 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness among dieters. Both your Nutrition Tracker and the chart below reflect this recommendation.

Your intake of carbohydrates, fat and protein may be somewhat higher or lower than the SparkDiet recommendations, due to your taste preferences, cooking style, culture, fitness routine, health conditions and day-to-day changes in diet. Does that mean that your intake is bad or dangerous? No!

Do your best to meet at least the minimum recommendations for calories, carbohydrates, fat and protein as outlined on your Nutrition Tracker. The table below converts these percentages into grams needed each day based on calorie intake:

Nutrient Carbohydrates Fat Protein (Women) Protein (Men) Healthy Range 45%-65% 20%-35% 10%-35% 10%-35% 1200 calories 135-195 g 27-47 g *60-105 g N/A 1500 calories 169-244 g 33-58 g *60-131 g *75-131 g 1800 calories 203-293 g 40-70 g *60-158 g *75-158 g 2100 calories 236-341 g 47-82 g *60-184 g *75-184 g 2400 calories 270-390 g 53-93 g *60-210 g *75-210 g

Monitor your diet in these ways:

• Eat a healthy, nutrient-packed diet.
• Watch your calories daily and try to keep them in your recommended range.
• Check your carbohydrate, fat and protein intake based on your SparkDiet recommendations. As long as they fall in the healthy range listed on this chart above, you will be meeting your nutrient needs.
• Choose whole grain carbohydrates like brown rice, whole wheat bread and pasta, oats, and avoid refined carbohydrates like white rice and white bread.
• Choose heart-healthy fats and avoid trans fats found in processed foods.
• Choose high-quality protein sources such as lean meats and plant-based proteins instead of fattier cuts of meat.

[Via http://libbydelay.wordpress.com]

Top Ten Tips To Natural Weight Loss

If you are like most people, you want a quick summary of what you should do to lose weight. We Americans are programmed for “instant gratification”. Unfortunately, since it took years to gain your current weight, it will take at least weeks and months to loss that weight. So set some realistic expectations. But to satisfy your need for “what can I do right now”, in as few words as possible, I have compiled a top ten things to do to start your weight loss program.
1. First, adopt healthier eating habits. You can use natural low calorie seasonings such as scallions, peppers and onions to enhance the taste of your food. I try to use spicier things, like jalapenos to substitute for the fat and butter tastes. This is proven for long term health and fat maintenance, and masks the overall diet. A good rule of thumb is…if it looks like it has lots of calories, it darn well does!
2. When preparing chicken, pork or meat, trim off the fat, or remove the skin in the case of chicken.
3. People tend to be more dedicated when they know they need to report their results with someone. Find someone to exercise with, a friend or even someone on a diet. Share your goals! Doing things like dieting and exercising with a buddy creates the common goal attitude.
4. Write down what you eat and I mean everything you eat. You’d be surprised at how many extra things you are eating when you start to see your total intake on paper. Plan ahead with your food intake and simply don’t eat anything not on your plan.
5. If you must fry things, use a non-fat cooking spray. The difference in these two products is almost 10 fold in calories.
6. Don’t ever give up! Take pride in your ability to stand alone in the decision of what you put in your mouth. Change your lifestyle. Adapt to those around you, but do it positively. Don’t let someone take you off your game. You can only fail if you quit. Nothing can take the place of dogged persistence! Not intelligence, not talent, and certainly not Cheetos!
7. Blend in exercise with reduced calorie consumption. Start exercising slowly and build up. Remember that exercise cannot remove the need to watch your intake completely. There was a time when I was running 60 miles a week where I was eating anything and everything I wanted, but that level of exercise is very hard to build up to that level, and even harder to maintain. Aerobic exercise burns fat! Find the heart rate for you that optimizes fat burning. As you lose weight, your exercises become easier and you can extend the duration. The duration of an exercise is more important than the intensity of the exercise when you are trying to burn fat.
8. Alas, cut back on alcohol intake. As my doctor said (and I hated him for it), those are empty calories. Sure doc, but they help with the post work day relaxation. If you really want a drink, have a glass of red wine, which has several known anti-aging and other positive health attributes.
9. Do not weigh yourself every day. Fluctuations in fluid levels will cause short term ups and downs, and make you feel like you failed when you are really sticking to your diet. Weigh yourself once a week at the beginning, and less frequently as time goes on. This is a marathon, not a sprint!
10. The real key to losing weight is consistency. If you mess up one day, climb back on the horse and get back with your program. One bad meal, or even one bad day isn’t reason to quit your overall goal.

If you want more depth on Weight Loss and Fitness…..check out Your Fittest Year

[Via http://howardcl13.wordpress.com]

Rick - Day 16

Hello all!!

Day 16 is over and done.  Things are still going well.  I really have to show Melanie how to post on here!!   Anyway, I’ve added exercise into the regime.  One thing that I know, for me, if exercise has become a chore, it won’t get done.  This is one reason why I really don’t care for the gym.  It cuts into my family time and I hate sharing my time with people while I wait for them to finish their exercises on the equipment that I want to use.  I’m convinced that I can get into shape fairly decently doing various exercises at home and I can do them with my family, so it’s a win-win situation for all!

Food

• Toast with margarine – 4
• 1/2 Banana – 1
• Coffee (Double Double) – 4
• 2 slices of Roast Beef – 6
• Salad with spritzer dressing – 0
• Pear – 1
• 1 Vietnamese Spring Roll – 2
• 2 Salad Rolls – 4
• Rice Vermicilli (no meat because Carter ate it all….lol!) – 6

Exercise

• 45 Minutes of Dance Dance Revolution on the Wii – +4 points

I highly recommend this game because you really get a good cardio work out.  I’m not sold on the Wii Fit because I don’t feel that I get near the workout I do with DDR.  Another great Wii game that gets the heart pumping is Outdoor Extreme Challenge.  There’s lots of running in place and jumping.  One of the best parts of these games is that I can play them with my family!

Supplements

• Nutrilite Daily Multi-vitamin (more stuff and cheaper than Centrum).  I ran out of the Mens-Daily pack and had a bottle of the multi which is part of the pack anyway.
• Nutrilite Anti-oxidant squeeze tube
• Hydroxycut Green Tea

Mentally, I’m pretty focused.  I’m staying busy and not focusing so much as I used to on being hungry or feeling like I need to be eating.  I find that I’m staying fuller longer after my meal.  Plus, eating more fruit and veggies are pretty good at filling me up more.  There are times where I can’t handle them and have to have a granola bar or something different but I am surviving.

Keep fighting the fight and let me know if we can help.

Rick

[Via http://rmweightloss.wordpress.com]

7 Fat Habits

The journal Obesity did a study on eating habits at an all-u-can-eat buffet and came up with 7 habits of obese people.  Here they are:

1. They choose bigger plates and bigger cups over smaller ones.
2. They ate while looking at the buffet (i.e. more food).
3. They eat with efficiency and chose not to use chopsticks.  They would eat fast.
4. They cleaned their plates.
5. They chewed less before swallowing.
6. They didn’t look over the buffet before dishing up – instead they started loading up from the get-go where as lean people scouted out the buffet and picked their top-fav dishes.
7. They skipped breakfast.

[Via http://iwantmysexyback.wordpress.com]

Apology From LA Weight Loss ex-counselor

I took great pride in my work as a counselor and center manager for LA Weight Loss.  Waking up every morning feeling empowered, knowing that “I” was going to help someone get slim and healthy each day!

Then I learned the truth about LA Weight Loss.    Almost everything they taught me was bogus!

The training I received was mostly guerilla sales techniques.   In training class we were taught to lie to clients!   The trainer made us practice quoting bogus phrases to each other; such as:

“The LA Lites nutrition bars have secret  ingredients that will firm your skin during weight loss”

“Buy all of the supplements and you will lose one extra pound every week”

When I asked if these statements were true, the trainer said  ”No, but you want to earn commissions don’t you?”

The worst thing they made us rehearse was “How to make a client cry during a sales presentation”   Claiming “If they cry, they will buy!”   We were forced to ask personal questions to dig and find what the potential client’s breaking point was—-what brought them there today.     They knew the client was already vulnerable just for showing up, and coaxed them into releasing their private thoughts in order to use them against them in vicious sales techniques.    We were taught to then loudly emphasize the phrases that the client choked out.   The trainer demonstrated by loudly yelling:  “YOUR HUSBAND CALLED YOU A FAT PIG?”  while explaining that this will make her cry, and instantly open her wallet.  Then they charted this phrase, to make her cry again months later when they wanted to sell her additional products!

Have you ever read the nutrition label on the so-called nutrition bars they sold?   They are so hydrogenated that they do not need an expiration date!   They could be 20 years old for all you know.   But they were cheap to make, and made huge profits.

I want to apologize to everyone that was hurt financially and otherwise by LA Weight Loss.  As much as I took pride in helping people, I will also take my share of the blame for being an employee there.   I should have resigned as soon as I realized clients were being cheated, but I was recently divorced and raising a neurologically impaired five-year-old on my own, needing the employment.

However, I found a way to turn the bad into good.  Each client I have ever helped over the years, taught me something unique and different during their personal weight loss journey.    You could never learn this stuff in any text book—-well not until now anyway!

I have developed an “honest” weight loss system, where I improved the weight loss plan, and share all of my unique personal tips and motivations derived from years of experience, and made it affordable for everyone in a book.   The book is titled “Counselors Weight Loss Program” and is available in both paperback and kindle format on Amazon.com,  link:      http://www.amazon.com/s/ref=nb_ss?url=search-alias%3Dstripbooks&field-keywords=counselors+weight+loss

The PDF format ebook is available on ebay:  link:   http://tinyurl.com/yh5qtdf

“Here’s to a Healthy & Happy 2010!”    I hope those who enjoy my book will keep in touch along their journey.

Taralyn

[Via http://laweightloss.wordpress.com]

Lose Some Weight...With Taco Bell?

When I think of Taco Bell, I think of the time I got really drunk and woke up with a chicken soft taco in my bed. And then ate it for breakfast.

I think about their sweet, delicious churros. And how everything there is smothered in ooey, gooey delicious processed cheese. Then topped with sour cream. I think about how I learned my first Spanish phrase from their little spokes-dog.

What I don’t think about is diet or weight loss. I mean, it’s Taco Bell – who would?

Well, someone did. 

Apparently some lady with a deep love for burritos lost 50 pounds eating Taco Bell (from the drive-thru – homegirl couldn’t even get out of the car). And now, thanks to her tremendous success, the head honchos over at Taco Bell HQ are trying to make us all think about Taco Bell in a new way. As in a healthy-after-workout option and not in a only-when-you’re-black-out-drunk sorta way.

I don’t know about you, but I just don’t buy it. I want to lose my muffin top (which has made its way to Costco-size) just as much as the next girl who spent her first three days of 2010 eating some variation of noodles and cheese, but at Taco Bell? Let’s be honest – any weight lost  “thinking outside the bun” will be lost on the toilet. I know you know what I’m talkin’ about. And I know for a fact that’s not the way any of us want to spend our 2010.

I applaud Taco Bell for their attempts to introduce vegetables to their loyal Gordita-guzzling patrons, but pushing the Fresco Fourth Meal as a weight loss option? That’s just insulting.

Stick to what you’re good at, Taco Bell: low grade meat smothered in fake cheese and gobbled up by drunk people who’ve long abandoned their dreams of weight loss.

[Via http://collegecandy.com]

Make your 2010 resolution a 2010 REVOLUTION! This is the year you WILL make a change!

Hey guys! I haven’t disappeared totally but life has been UPSIDE DOWN! YIKES :O:O I have just now begun to recuperate from the holidays (well, at least the last 2 weeks of them!) I was doing really well with CE, not dropping this weight but at least seeing the scale stay the same and toning up and then…

Anyway, it looks like we might be a couple steps closer to finding out what is going on with me. I’ve been being my own advocate (like everyone recommends) and doing my own research. It appears it’s as simple as perimenopause?!?!?! Or at least similar. It may be as simple as an excess of estrogen or defenciency of progesterone. Anyway, I have a follow up with the gyno next week so hopefully we’ll get some answers then because this is getting old.

My husband is happy that the girls have returned however LOL!:D:)

Anyway, the main reason I wanted to post tonight on here was because I wanted to let you guys know that I started a new thread. This one has nearly 2000 posts and is taking a long time to navigate. So let’s start our new decade with a new “Revolution” thread!

[url=http://teambeachbody.com/connect/message-boards/-/message_boards/message/39013483?_19_delta=20&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&cur=92]Make your “resolution” a 2010 REVOLUTION…[/url]

So that’s where I’ll be doing all my posting from now on…all in one place! Head over and let’s start decorating the walls!

Tina

[Via http://getfitwithtina.wordpress.com]