Monday, July 23, 2018

A Journey to Begin Losing Pounds

May 1, 2012 by  
Filed under Weight Loss Diet

Usually we all seek to lose weight as fast and easy as possible, and in top of that we want results right away. And if we don’t get them, we just quit and move along.

Frequently we become objective (to lose 1 kilo every week) and if in one week it lowers solely half kilo or what is worse, nothing happens, I get frustrated and that can lead me to no longer continue with the plan I set and then I just quit it.

Even there are times the people unconsciously set goals that are too hard to obtain so that I can leave it quickly, nobody (and I include myself) wants to follow a diet!!!

We make it because it is healthy but when we choose what it tastes better.

Does anybody likes lettuce?

If you want to follow your plan you need to set reasonable and reachable goals. A study stated that when people lower 500g per week, those people maintain long term descent.

It is the best objective that we can intend, to lower 500g for week and knowledge that some week won’t lose weight. If you want to lower quick we can also help you, of course, but I have to be conscious that in some moment losing weight rate won’t be the one as desired. And I don’t want to frustrate myself for that reason, the following week I will achieve the results.

The body is not something that reacts mathematically, the weight it depends on many factors, as the retention of liquids, the intestinal evacuation, the time in which weigh myself, that ingested the previous night, if I ingested pizza or another very salted food I will surely retain liquids, the same as if I began with an intense activity the previous day.

Another cause of failure in a diet is to be very strict with what you have to eat.

If I go to a party and I don’t eat anything, or same at home if I am extremely strict it is very difficult to be able to maintain the plan and in the first time that comes out, you will think “I cannot make diet” or “this is not for me”, frustrating me once again, abandoning and feeling badly.

These 2 forms of thinking “if I don’t lower 1 kilo per week every week I’m not doing anything good at all” or “I can’t make the diet because I ate an ice cream.” are forms in that consciously or unconsciously plot us the diet to ourselves.

In fact I don’t want to make diet. Let us accept it!

Nobody wants to make it, but they want to lose weight. Unfortunately these 2 factors are really hard to join them together and make it work|Regrettably the 2 things join are not able to work together}.

Perhaps it is time that you start making choices, and make decisions in order to choose which path you want to go. By just choosing to remain healthy, you will get results.

A Whole Body Approach To Fat Loss

What’s the Secret to losing bodyfat and keeping it off?

Ask 100 different fitness experts this question, and you’ll probably get 80 or more different answers. That’s one reason why fitness and fat loss gets so darn confusing-everybody seems to have “the answer.”

You’ve got 101 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.

When it comes to nutrition, there are even more fad diets than exercise theories. The Atkins Diet, The South Beach Diet, Eat 4 Your Blood Type, Low Fat, Low Carb, Low Calorie, The Zone…even Dr. Phil has a diet book.

Well, I’m going to simplify things for you. Work the whole body each session! No tricky split routines, no bodypart training…just training the body the way it was intended to function, as a whole.

Human movement, stabilization, balance and strength are the results of a whole body approach to strength training. Until recently, the fitness industry had forgotten how to incorporate the entire body in exercise programming.

The human body has over 600 muscles, all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment. This type of training handicaps the body from performing the way it is designed to function.

Training in a fixed plane environment leads to isolated results, muscle imbalance, and injury. In contrast, the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well. The three-dimensional environment of training movements, not individual muscles, enables the body to become efficient in both static and dynamic environments. Participants achieve balanced, long lasting, effective results.

This method is fun because it is a whole body approach. The same movement patterns that we used as children (pushing, pulling, twisting, lunging, squatting, stepping and balance in multiple planes) are the core of your approach to fat loss. From beginners to the most advanced exercise fanatic, this approach to fat loss and fitness will provide fun and effective workouts and lasting results.

Full body training is an extremely effective way to loose weight as involves dynamic, whole body movement that increase caloric expenditure. Training movements instead of individual muscles can also help change body composition by increasing muscle mass, increasing growth hormone output, raising metabolism, maximizing caloric output, and ultimately decreasing body fat.

Now, regardless of how great your workout is, food intake is the key factor that will either make you or brake you as far as fat loss goes. The only way that the human body drops body fat is by being in what is called a calorie deficit. This brings us back to LAW OF THERMODYNAMICS. Remember, I’ll say it one more time…this law states that if you eat more calories in a day than you burn you will gain fat, if you burn more calories in a day than you eat you will lose fat, and if you eat the same amount of calories in a day as you burn you will remain constant. This is a law!!!! It is as true as the law of gravity and it is how the body works. Knowing this, it is simple. If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit. You need to get your calorie count low enough to begin fat loss, but at the same time keeping it high enough to remain healthy. The second step to optimizing you food intake is by spreading your food out evenly throughout the day. Ideally, you want to be on a five meal per day plan. By spreading your calories evenly through five small meals your metabolism works its best for you. When you constantly give your body food with small meals your body does not feel the need to store fat. On the contrary when eating large, infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again. Get on a scheduled meal plan that your body will respond to. Five meals a day, approximately three hours apart works great. A healthy start point for you protein, carbohydrate, and fat ratio’s is 25% of you food coming from protein, 60% of your food coming from carbohydrate, and 15% of your food intake coming from fats.

Now, I’m going to give you an industry secret. A lot of personal trainers out there are gonna be upset with me for it is too valuable to give away, but I’m going do it any way. If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance, barring any medical conditions, a simple formula to follow is this. Take your body weight and add a zero on the end. Use that as your general guideline, split the number evenly among five meals per day and your body should be in a calorie deficit. For example if you weigh 180lbs., add a zero, your now at 1800 calories. Divide that over five meals per day, your eating 360 calories per meal. Keeping each meal balanced approximately 60% carbs, 25% proteins, 15% fat, you are eating in a healthy way to lose weight. It works!! Note, if you have any medical conditions always consult with your physician first. How quickly will you see results? Although results will vary with each individual, full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time. The results can come quicker and be longer lasting.

A Weight Loss Plan For Success

May 1, 2012 by  
Filed under Weight Loss Diet

The formula for losing weight is simple: eat less and exercise more. But, it’s not really all that simple, is it?

Long-term weight loss isn’t impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan.

1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.

2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies.

3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.

4. Don’t fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for “being good” all week. Unfortunately, this can cause you to regain tahe weight you may have lost during the week.

5. Watch portion sizes. Your perception of what a serving size should be and a “true” serving size can differ dramatically. Measuare your portions accurately, especially when you first start your healthy eating regime.

6. Set lifestyle goals – not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss — gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices.

7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the tempation of stopping for a cancy bar or milk shake.

8. Don’t deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small pice – half of a candy bar insteaad of a whole one! And avoid eating your “splurges” every day. Save them for when you really need them!

9. Start moving. Exercise is the key to long term weight loss. You’ve heard the saying, “Move it or lose it.” Too true!

10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course.

Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you “fall off the wagon” one day, pick yourself up and continue your healthy lifestyle the next. Don’t give up!

A Simple To Follow Weight Loss Program

May 1, 2012 by  
Filed under Weight Loss Diet

This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.

My background

My name is Steve Hill and I struggled to keep my weight under control for the first twenty-two years of my life. I was often teased at school and found it very hard to meet girls as I believed that there would be no way, that they would want to date somebody as fat as myself.

I was a very negative person and I frequently felt stressed and depressed. I often felt sorry for myself and would feel envious of other people who seemed fit, healthy and happy. During these periods of depression, I would often comfort eat to make myself feel better. I love food and this would temporarily help. The problem I found was that if I ate food for ten minutes, I would feel a sense of guilt for around two hours.

Like many people who are over-weight, I was not happy this way and often looked into different types of weight loss plan or diets. Maybe it is just me, but they seem so unrealistic and for somebody like myself impossible to follow. I needed a simple, easy to follow weight loss program.

The solution to my weight problem

The first thing I had to do was to be honest with myself. I asked myself a series of questions:

Why are you over-weight?

I do not eat the right types of food and I rarely exercise.

How determined are you to lose weight?

Very determined.

Are you willing for this to be a long term project, or are you looking for a quick fix?

The quicker the better, however I realise that crash diets do not work and end up causing more harm than good.

Do you feel you have enough self-discipline to succeed?

I am not sure but I will have to have, to reach my target weight.

The weight loss plan

These are the things I must do:

Eat three healthy meals a day.

Exercise more. This will be achieved by leaving the car at home more often and by walking to certain places, such as my children’s school. I will also take the children to play sports like football and tennis, as often as I can.

Fight the demons in my head who constantly tempt me into eating.

These are the things I must not do:

Snack in between meals.

Eat too many take-aways, I will basically allow myself one a week.

Lie to other people or even myself about what I have eaten.

This sounds so simple and is very easy to follow. I have to admit that it is not that easy to carry off, especially not being able to snack between meals. With determination you can succeed and the sense of happiness and pride you will feel when you reach a weight you are happy with, will make it all worthwhile.