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 ~ )!

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

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