Back “in the day” when I used to be a full time personal trainer and I met with clients in person at my New Jersey Health Club, the first thing I would always ask my clients during the initial consultation was:
"Tell me exactly what you want... and I'll show you how to get it."
Typical reply from client:
"I want to lose 20 pounds fast."
My reply:
"Are you SURE that's what you want? If I can show you how to lose 20 pounds REALLY, REALLY fast, will that make you happy?"
They nodded their head affirmatively as their eyes lit up in anticipation of the quick weight loss secrets I was about to reveal...
Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly.
Not sure whether to laugh or to run away in sheer terror, they said,
"What the heck are you doing?"
"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"
I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool...
"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client and I are either completely cracking up, or I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (it depends on whether I was able to keep a straight face or not).
Finally, the light bulb goes on, and my client would see where I was going with this:
"Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT."
Sometimes I would be having so much fun, I would just keep on playin'...
"But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it, I get it! I want to lose FAT, not muscles and bones. I need my leg!
Naturally, of course, I didn’t always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this:
"What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body, honey," and I want to be able to *honestly* say back to him, "me too!"
It is on these rare occasions that I know there is still intelligent life on this planet.
If you could answer the question, "What do you want" with the degree of clarity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter.
This answer is what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only get ONE thing from this article, get this:
WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss.
If your body was 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't!
SO STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said,
"A single measurement is worth a thousand opinions."
So, how do you measure body fat?
There are many methods. Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities.
Instead of boring you with a lecture about all the various body fat testing methods, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure your body fat if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. The Accumeasure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you). Do a google or yahoo search to find a reseller.
Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but it's better than nothing. Besides, what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a “Slim Guide” body fat caliper. The Slimguide is the best inexpensive (about $20), caliper available for multi-site testing, but it wasn't designed for you to measure your own body fat like the Accu Measure. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.")
The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:
4 Site formula for men (abdomen, suprailiac, thigh, tricep)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377
4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072
Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal).
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart. You can also calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds. Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.
Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg. Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Bodybuilders and wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better, but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?"
Thursday, November 30, 2006
Three Ways Music Can Help You To Lose Weight
Music is the key to the soul. It can lift you up and put a smile on your face or alternatively it can bring you down and reduce you to tears. Music is powerful and fortunately you can use it to help with your weight loss.
The interesting thing about music is that the same track or song can induce different emotions in different people. If you met the love of your life during a particular song, then you probably enjoy it and feel happy when you hear it played on the radio. Another person may have been cruelly dumped by their boyfriend during that same song, played at the same time somewhere else in the world, chances are this song brings back all that pain and hurt the breakup caused.
Have you ever played upbeat music loudly when working out or been to a nightclub and found yourself dancing all night because the music was so good? Music not only generates positive emotions but it can also help to motivate you. Music can bring out the best in all of us, it makes you feel good and encourages us to move or dance. So how can music help you to lose weight?
Here are my top three tips to use music with your diet.
1. Choose your favourite music album and as soon as you wake up in the morning put it on. Listen to it as you have breakfast and get ready for your day. It will put a spring in your step and help you to be positive, you will feel capable of anything and that feel-good feeling will carry you through the day. Being positive and happy makes you much more motivated and you will find sticking to your diet easy.
2. Put music in your car. Listening to the radio can help to relax you after a hard days work. If you get home stressed out and grumpy, you are much more likely to go to the cupboard and overeat. Play music in the car, as loud as you like and have a good sing. Putting all your frustrated energy into singing will help you feel relaxed and give your mood a much needed boost. You will get home refreshed and energetic rather than exhausted and feeling down.
3. If in the evening you are bored watching television you will find yourself going to the cupboard to snack on foods. This is a really bad time for all dieters. Turn off the television and put some music on, do your household chores, have a dance with your children, play games or invite friends over for coffee. Not only are you not overeating but you are also spending quality time with your family or friends.
I cannot tell you which is the best song to listen to or even which album motivates people the most. The choice is yours. It will be different for everyone and will probably depend on many factors, age, taste in music, life events, lifestyle, etc. What I can say is have a good look through your music collection and choose several albums, this way you won’t get bored too easily and will enjoy the music. Try listening to songs you used to love when you were younger, it brings back happy memories and encourages you to lose those extra pounds
Think about buying a personal walkman or an MP3 player, both are small are portable ways to listen to music when you out and about. It might even motivate you into going for a long walk.Get some fresh air into your lungs and enjoy it. Don’t look at it as exercise, it is simply getting out of the house to stretch your legs.
Good luck with your slimming and I hope the music tips help you with your weight loss.
The interesting thing about music is that the same track or song can induce different emotions in different people. If you met the love of your life during a particular song, then you probably enjoy it and feel happy when you hear it played on the radio. Another person may have been cruelly dumped by their boyfriend during that same song, played at the same time somewhere else in the world, chances are this song brings back all that pain and hurt the breakup caused.
Have you ever played upbeat music loudly when working out or been to a nightclub and found yourself dancing all night because the music was so good? Music not only generates positive emotions but it can also help to motivate you. Music can bring out the best in all of us, it makes you feel good and encourages us to move or dance. So how can music help you to lose weight?
Here are my top three tips to use music with your diet.
1. Choose your favourite music album and as soon as you wake up in the morning put it on. Listen to it as you have breakfast and get ready for your day. It will put a spring in your step and help you to be positive, you will feel capable of anything and that feel-good feeling will carry you through the day. Being positive and happy makes you much more motivated and you will find sticking to your diet easy.
2. Put music in your car. Listening to the radio can help to relax you after a hard days work. If you get home stressed out and grumpy, you are much more likely to go to the cupboard and overeat. Play music in the car, as loud as you like and have a good sing. Putting all your frustrated energy into singing will help you feel relaxed and give your mood a much needed boost. You will get home refreshed and energetic rather than exhausted and feeling down.
3. If in the evening you are bored watching television you will find yourself going to the cupboard to snack on foods. This is a really bad time for all dieters. Turn off the television and put some music on, do your household chores, have a dance with your children, play games or invite friends over for coffee. Not only are you not overeating but you are also spending quality time with your family or friends.
I cannot tell you which is the best song to listen to or even which album motivates people the most. The choice is yours. It will be different for everyone and will probably depend on many factors, age, taste in music, life events, lifestyle, etc. What I can say is have a good look through your music collection and choose several albums, this way you won’t get bored too easily and will enjoy the music. Try listening to songs you used to love when you were younger, it brings back happy memories and encourages you to lose those extra pounds
Think about buying a personal walkman or an MP3 player, both are small are portable ways to listen to music when you out and about. It might even motivate you into going for a long walk.Get some fresh air into your lungs and enjoy it. Don’t look at it as exercise, it is simply getting out of the house to stretch your legs.
Good luck with your slimming and I hope the music tips help you with your weight loss.
If You Can Balance Your Checkbook You Can Lose Weight
The process of losing weight and monitoring your food intake has many things in common with balancing your budget. Below, we’ll take a look at some of the elements that are found in both. Sometimes, just being able to visualize the weight loss process in a new way can bring clarity and help you in achieving your goal.
Daily Metabolism = Daily Budget
Your daily metabolism is the amount of calories you are allowed to consume each day without gaining weight. For the average female, the typical daily metabolism is 2000 calories a day. For a male, the typical daily metabolism rises to 2500 calories a day.
It may be useful to think of your metabolism as your daily budget. It is the amount of money you are allowed to spend each day. If you go over this amount, you’ll have to borrow money and go into debt. If you spend less than your budget, then you will have money to save for purchases (eating food) or payment toward any existing debt (excess body fat).
Calories Consumed = Money Spent
Calories represent the amount of energy that is contained in food. The more calories that you consume over your daily metabolism, the more weight you will gain.
In our comparison, we can visualize calories as the equivalent of money. Each time you consume calories, you are spending money from your daily budget (metabolism). So the primary goal is to not overspend more than you are allowed each day, otherwise, you will go into debt (gain weight).
Your Excess Fat = Your Debt
The excess fat that you have is the result of overeating, consuming more calories than your daily metabolism has allowed.
There is approximately 3500 calories in a pound of excess fat. What this means is that if you are 50 pounds over weight, you have essentially consumed the equivalent of 175,000 calories over the amount you were allowed by your daily metabolism (over an extended period of time). As a result, you have created a debt of 175,000 calories of fat on your body.
The only way to get rid of this debt is to either decrease your spending to less than your daily budget (consume less calories than your daily metabolism)…or…to get a job and earn more income (exercise).
Eating Food = Making a Purchase
The more you eat, the more calories you consume.
In many ways, this is the equivalent of making a purchase. You do not want to spend more than what your daily budget (metabolism) will allow. Otherwise you will begin to accrue a debt (gain weight).
Not Eating Food = Earning Money
Each hour that you spend not eating, your body is hard at work burning the calories that you consumed from your previous meal. When your body finishes consuming the calories from that food, it then gets to work on burning the calories from the existing fat that you have on your body.
One way to picture this is that each hour you spend not eating, you are earning money for the purchases that you made earlier in the day (food consumed). If you’ve paid off all your purchases from the day, then you can begin paying off your debt (your excess fat).
Exercise = Earning Money
Exercise is the most important aspect of any diet. It is like earning extra money to spend each day. It allows you to spend more money on making purchases (eating food) or you can use the extra money to pay off your existing debt (your excess fat that you are trying to lose).
This is why exercise is such a marvelous supplement to any diet. It allows you more freedom, because you have more to spend.
There are dozens of other similarities in losing weight with balancing a budget; however, these are the fundamental elements to focus on. The real challenge now is applying the discipline that’s necessary to monitor your weight and make sure you don’t over spend the calories that you are allowed each day.
Daily Metabolism = Daily Budget
Your daily metabolism is the amount of calories you are allowed to consume each day without gaining weight. For the average female, the typical daily metabolism is 2000 calories a day. For a male, the typical daily metabolism rises to 2500 calories a day.
It may be useful to think of your metabolism as your daily budget. It is the amount of money you are allowed to spend each day. If you go over this amount, you’ll have to borrow money and go into debt. If you spend less than your budget, then you will have money to save for purchases (eating food) or payment toward any existing debt (excess body fat).
Calories Consumed = Money Spent
Calories represent the amount of energy that is contained in food. The more calories that you consume over your daily metabolism, the more weight you will gain.
In our comparison, we can visualize calories as the equivalent of money. Each time you consume calories, you are spending money from your daily budget (metabolism). So the primary goal is to not overspend more than you are allowed each day, otherwise, you will go into debt (gain weight).
Your Excess Fat = Your Debt
The excess fat that you have is the result of overeating, consuming more calories than your daily metabolism has allowed.
There is approximately 3500 calories in a pound of excess fat. What this means is that if you are 50 pounds over weight, you have essentially consumed the equivalent of 175,000 calories over the amount you were allowed by your daily metabolism (over an extended period of time). As a result, you have created a debt of 175,000 calories of fat on your body.
The only way to get rid of this debt is to either decrease your spending to less than your daily budget (consume less calories than your daily metabolism)…or…to get a job and earn more income (exercise).
Eating Food = Making a Purchase
The more you eat, the more calories you consume.
In many ways, this is the equivalent of making a purchase. You do not want to spend more than what your daily budget (metabolism) will allow. Otherwise you will begin to accrue a debt (gain weight).
Not Eating Food = Earning Money
Each hour that you spend not eating, your body is hard at work burning the calories that you consumed from your previous meal. When your body finishes consuming the calories from that food, it then gets to work on burning the calories from the existing fat that you have on your body.
One way to picture this is that each hour you spend not eating, you are earning money for the purchases that you made earlier in the day (food consumed). If you’ve paid off all your purchases from the day, then you can begin paying off your debt (your excess fat).
Exercise = Earning Money
Exercise is the most important aspect of any diet. It is like earning extra money to spend each day. It allows you to spend more money on making purchases (eating food) or you can use the extra money to pay off your existing debt (your excess fat that you are trying to lose).
This is why exercise is such a marvelous supplement to any diet. It allows you more freedom, because you have more to spend.
There are dozens of other similarities in losing weight with balancing a budget; however, these are the fundamental elements to focus on. The real challenge now is applying the discipline that’s necessary to monitor your weight and make sure you don’t over spend the calories that you are allowed each day.
Weight Loss Helped By Mind Over Body
To increase the success rate of any weight management program, we have to shift our thinking of “weight loss” as something that suggests deprivation, hunger or loss to something that suggests growth, development, and gain. Weight loss is not loss, but the building of a lean, powerful body. Losing weight is not losing at all, but gaining a newly reconfigured body. The best way to do this is to enlist the power of your mind. Visualize yourself at your ideal weight. Focus on your slim and slender body, your well-shaped legs. Imagine yourself living a powerful, dynamic life. Would you be bingeing yourself to death? Make this positive visualization of your ideal self a daily practice until you find it actually easy to see yourself as lean, strong and beautiful. Next time you feel like wolfing down a whole chocolate cake, shift your mind to that slender body and well-shaped legs.
‘Hunger” is another word we need to reclaim. We think that we have to be hungry to be slim. That is not so at all. We just need to be able to differentiate between real hunger and emotional hunger. Take time out and ask yourself, ”Am I really hungry?” Think twice before putting anything in your mouth. If you decide that you are indeed hungry, then eat, but make sure that what you eat honors your body. Make sure it is nutritious food and not empty calories. If you decide the sense of deprivation you are feeling is emotional hunger, then the searching has to go deeper. Are you lonely? Angry? Stifled? Resentful? What is bothering you? Decide if you will take this anger out on your body or take the more courageous route: have it out and come to terms with it. Speak out what it is that makes you mad, sad, uneasy. Don’t be afraid to dig. The best things have come from the darkest pits of the earth.
Know yourself! Know when your most vulnerable moments are. Know when you are most susceptible to being sabotaged by your partner’s sneer, your mother’s disbelief, your sister’s insistence that you don’t have it in you. (Families are so supportive, aren’t they?) Understand that your decision to change challenges their status quo and families are known to resist change (Don’t rock the boat!). Once you understand where your Achilles’ heel is, develop a list of strategies to deal with the issue when it rises. Arm your mind: if you understand where they are coming from, it is easier to be less defensive and submissive. Arm your fridge: should you be swayed by these difficult moments to binge, have a whole fridge of allowable snacks so that even though you indulge in 2, 3 items, there is no harm done.
Plan your day ahead. If you must have a snack before bedtime, make sure that you have low-fat, high protein snacks accessible in the fridge so that you do not opt for what’s left over from dinner instead. There is less likelihood that you will sabotage your weight loss program if you have nutritious and allowable snacks available at all times.
Eat 5-6 smaller meals a day (3 meals plus 2 snacks). Make your body think "abundance", and it will expend more calories. Do not skip meals as this makes you body go into “starvation mode” and your body will respond to that by shutting down your metabolism.
Measure yourself before you start your weight loss program and once a week after that. Measure your upper arms, chest, waist, hips, upper thighs, ankles, wrist. Record your measurements faithfully. If you are following your weight loss program carefully, you will notice a change in measurements very quickly. You will lose in inches; your clothes will feel looser. This will give your mind positive re-inforcement. Do not weigh yourself everyday. Your weight is not really an accurate measure of your progress because weight is dependent on time of day and hormonal fluctuations.
Exercise 4-5 times a week. Work towards doing 30 minutes of cardio (walking, running, cycling) and 15 minutes of weight training. Use visualization to make exercise an active part of the New Beanutiful You.
Reward yourself in ways other than food. Buy a new dress. Go see a movie. Take a weekend trip. Go dancing. Enjoy the new lifestyle you have created for yourself. See it not as a short term goal; instead focus on making the changes lifelong habits. You will forever be eating well, exercising well, taking care of yourself so that you will look great, feel great, be great!
‘Hunger” is another word we need to reclaim. We think that we have to be hungry to be slim. That is not so at all. We just need to be able to differentiate between real hunger and emotional hunger. Take time out and ask yourself, ”Am I really hungry?” Think twice before putting anything in your mouth. If you decide that you are indeed hungry, then eat, but make sure that what you eat honors your body. Make sure it is nutritious food and not empty calories. If you decide the sense of deprivation you are feeling is emotional hunger, then the searching has to go deeper. Are you lonely? Angry? Stifled? Resentful? What is bothering you? Decide if you will take this anger out on your body or take the more courageous route: have it out and come to terms with it. Speak out what it is that makes you mad, sad, uneasy. Don’t be afraid to dig. The best things have come from the darkest pits of the earth.
Know yourself! Know when your most vulnerable moments are. Know when you are most susceptible to being sabotaged by your partner’s sneer, your mother’s disbelief, your sister’s insistence that you don’t have it in you. (Families are so supportive, aren’t they?) Understand that your decision to change challenges their status quo and families are known to resist change (Don’t rock the boat!). Once you understand where your Achilles’ heel is, develop a list of strategies to deal with the issue when it rises. Arm your mind: if you understand where they are coming from, it is easier to be less defensive and submissive. Arm your fridge: should you be swayed by these difficult moments to binge, have a whole fridge of allowable snacks so that even though you indulge in 2, 3 items, there is no harm done.
Plan your day ahead. If you must have a snack before bedtime, make sure that you have low-fat, high protein snacks accessible in the fridge so that you do not opt for what’s left over from dinner instead. There is less likelihood that you will sabotage your weight loss program if you have nutritious and allowable snacks available at all times.
Eat 5-6 smaller meals a day (3 meals plus 2 snacks). Make your body think "abundance", and it will expend more calories. Do not skip meals as this makes you body go into “starvation mode” and your body will respond to that by shutting down your metabolism.
Measure yourself before you start your weight loss program and once a week after that. Measure your upper arms, chest, waist, hips, upper thighs, ankles, wrist. Record your measurements faithfully. If you are following your weight loss program carefully, you will notice a change in measurements very quickly. You will lose in inches; your clothes will feel looser. This will give your mind positive re-inforcement. Do not weigh yourself everyday. Your weight is not really an accurate measure of your progress because weight is dependent on time of day and hormonal fluctuations.
Exercise 4-5 times a week. Work towards doing 30 minutes of cardio (walking, running, cycling) and 15 minutes of weight training. Use visualization to make exercise an active part of the New Beanutiful You.
Reward yourself in ways other than food. Buy a new dress. Go see a movie. Take a weekend trip. Go dancing. Enjoy the new lifestyle you have created for yourself. See it not as a short term goal; instead focus on making the changes lifelong habits. You will forever be eating well, exercising well, taking care of yourself so that you will look great, feel great, be great!
10 Killer Tips for Rapid Weight Loss
In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.
1.) Drink More Water
One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2.) Eat More Meals
A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!
3.) Work Out with Weights
One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4.) Choose Protein
Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.
5.) Cut Calories Wisely
It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6.) Reward Yourself
When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7.) Avoid Marathon Work Outs
The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8.) Mix It Up
Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9.) Skip Happy Hour
For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10.) Try a Low GI Diet
A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.
1.) Drink More Water
One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2.) Eat More Meals
A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!
3.) Work Out with Weights
One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4.) Choose Protein
Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.
5.) Cut Calories Wisely
It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6.) Reward Yourself
When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7.) Avoid Marathon Work Outs
The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8.) Mix It Up
Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9.) Skip Happy Hour
For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10.) Try a Low GI Diet
A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.
The secret to reaching your ideal weight
There are many books and internet articles written about weight control. However, if you already know the stuff you should be doing, you might want to skip past the next section of this article. For those of you who are starting at the beginning, here’s some useful information:
Energy is measured in units called calories or kilojoules. If you want to lose weight, then the total calories that your body absorbs through eating and drinking must be less than the calories that your body expends throughout the day. And of course, if you wish to gain weight, the opposite is true.
You can also help your weight control along by participating in regular daily exercise, because this helps your body burn more calories. It does this not only during the exercise session, but also for hours later, by raising your body's metabolic rate. When you exercise, you produce feel good chemicals in the brain which are called endorphins, and these often help to stop you from reaching for those high calorie snacks such as cakes, donuts and chocolate. Also, exercise changes the fat and muscle ratio in your body. Muscle burns more calories than fat, so make sure you enlist all the help you can get by exercising!
So if we have all this information at our fingertips, then why do so many people have such difficulty reaching their ideal weight? Well, I must tell you that a lot of it has to do with your subconscious belief systems. Do you know all the basics, but still find yourself unable to stick to a healthy eating and exercise regimen? You're definitely not alone.
At this point, I would like to say that if you want to lose weight, then I strongly suggest that you reframe the notion of “losing weight”. So instead of saying you want to lose weight, I would like you to think of your goal in terms of “gaining control of your weight”, or, as the title of my article suggests, “reaching your ideal weight”.
The reason for this, is because your subconscious mind can be a fickle beast…and when you “lose” something, what do you automatically (and subconsciously want to do?
***You want to find it again! ***
So it’s really important to focus your mind towards what you want, instead of what you want to lose, and this is because your subconscious mind works best with positive language. And speaking of which, how is YOUR body image? Do you continuously criticize yourself , or berate yourself for indulging in that triple choc milkshake? If so, STOP right now. If you want to reach and maintain your desired weight goals then you need to make permanent but manageable lifestyle changes, while at the same time allowing yourself the odd indulgence...without feeling guilty!
So, be realistic and work at a steady pace towards reaching and maintaining a body shape that is achievable for you. If you’ve always had a pear shaped body, then you will not be able to slim down to a straight-up-and down shape, even if you starve yourself! Don’t fall into the trap of unhealthy eating habits; depriving your body of essential nutrients is every bit as damaging as overeating.
Begin by working WITH your natural body shape, not against it. Send your subconscious mind the message that you love and respect your body. One of the ways you can help yourself along is by using daily affirmations. Start today; write down any negative beliefs you have about your body, and then replace these negative statements with positive ones. Remember:
You can achieve anything if you enlist the help of your subconscious
Energy is measured in units called calories or kilojoules. If you want to lose weight, then the total calories that your body absorbs through eating and drinking must be less than the calories that your body expends throughout the day. And of course, if you wish to gain weight, the opposite is true.
You can also help your weight control along by participating in regular daily exercise, because this helps your body burn more calories. It does this not only during the exercise session, but also for hours later, by raising your body's metabolic rate. When you exercise, you produce feel good chemicals in the brain which are called endorphins, and these often help to stop you from reaching for those high calorie snacks such as cakes, donuts and chocolate. Also, exercise changes the fat and muscle ratio in your body. Muscle burns more calories than fat, so make sure you enlist all the help you can get by exercising!
So if we have all this information at our fingertips, then why do so many people have such difficulty reaching their ideal weight? Well, I must tell you that a lot of it has to do with your subconscious belief systems. Do you know all the basics, but still find yourself unable to stick to a healthy eating and exercise regimen? You're definitely not alone.
At this point, I would like to say that if you want to lose weight, then I strongly suggest that you reframe the notion of “losing weight”. So instead of saying you want to lose weight, I would like you to think of your goal in terms of “gaining control of your weight”, or, as the title of my article suggests, “reaching your ideal weight”.
The reason for this, is because your subconscious mind can be a fickle beast…and when you “lose” something, what do you automatically (and subconsciously want to do?
***You want to find it again! ***
So it’s really important to focus your mind towards what you want, instead of what you want to lose, and this is because your subconscious mind works best with positive language. And speaking of which, how is YOUR body image? Do you continuously criticize yourself , or berate yourself for indulging in that triple choc milkshake? If so, STOP right now. If you want to reach and maintain your desired weight goals then you need to make permanent but manageable lifestyle changes, while at the same time allowing yourself the odd indulgence...without feeling guilty!
So, be realistic and work at a steady pace towards reaching and maintaining a body shape that is achievable for you. If you’ve always had a pear shaped body, then you will not be able to slim down to a straight-up-and down shape, even if you starve yourself! Don’t fall into the trap of unhealthy eating habits; depriving your body of essential nutrients is every bit as damaging as overeating.
Begin by working WITH your natural body shape, not against it. Send your subconscious mind the message that you love and respect your body. One of the ways you can help yourself along is by using daily affirmations. Start today; write down any negative beliefs you have about your body, and then replace these negative statements with positive ones. Remember:
You can achieve anything if you enlist the help of your subconscious
Dangerous Weight Loss Methods
We’re all looking for that magic pill. You know - the one that we can take and lose weight without really trying!
What would you give up to be skinny? How about your health? Well, some of the methods of weight loss may cost you exactly that. Before you decide that the way to lose weight is to follow one of the below regimens, take a second look. Do your research and be sure that you understand the risks.
Are you considering one of these dangerous weight loss methods?
*Prescription diet pills
Amphetamines are available only by prescription, and most doctors are leery of handing them out these days. While they do suppress appetite, you learn nothing about healthy eating, you don’t change your eating habits, and you are likely to gain the weight back the moment you stop taking them. In addition, they can be habit forming. The side effects include high blood pressure, heart arrhythmia, sleeplessness, hallucinations and delusions.
*Ephedra
This all natural Asian herb is found in many herbal remedies and weight loss powders. It has a powerful appetite suppressant effect, but has been implicated in over 70 deaths.
*Phentermine Fenfluramine-phentermine (fen-phen)
Fen-phen was a popular weight loss supplement in the 90’s until it was implicated in deaths due to heart-valve damage. Phentermine alone is still sold in many weight loss aids. The side effects include headaches, dizziness, heart arrhythmia, high blood pressure and insomnia.
*Laxatives
One of the popular home remedies, used for purging. Regular use and abuse of laxatives can result in low potassium, arrhythmia, and pancreatic damage.
*Artificial Sweeteners
Aspartame, the most commonly used artificial sweetener, has been implicated in multiple lawsuits alleging damages that include blindness, seizures and brain damage.
*Smoking
Afraid you’ll gain weight if you quit smoking? The National Institute of Diabetes says that you’d have to gain 100-150 pounds to match the health risks you invoke by smoking. Instead, set up healthy strategies to help you deal with food cravings and put down the cigarettes.
*Purging
Like laxatives, purging by forcing oneself to vomit or taking emetics can have very damaging effects on health. Depletion of nutrients like potassium and vitamins, damage to the esophagus from stomach acids, and esophageal rupture are all possible side effects.
*Diuretics
Taking diuretics encourages your body to rid itself of fluids - including vital electrolytes. The depletion can lead to dehydration, and cause your body to start retaining water, starting a vicious cycle. Repeated or prolonged use of diuretics can lead to kidney damage and serious electrolyte imbalances, which may result in kidney or heart failure.
*Herbal Remedies
We have a tendency to equate ‘herbal’ with ‘harmless’, but say nutritionists, this isn’t always the case. Remember that many medications are derived from herbs, and because of the lack of regulation, dosages of active ingredients can vary widely from one manufacturer to another. Below is a list of some of the most common ingredients found in herbal weight loss powders, along with cautions about their effects in certain conditions.
Ephedra (ma huang, ephedrine, ephedra extract, epitonin, ephdra sinica and sida cordifolia) should not be taken by people with heart, thyroid or kidney disease, or with hypertension
Cascara and Senna should not be taken by people taking diuretics (both are often found in herbal weight loss teas)
Selenium and Capsaicin should not be taken by people with bowel or digestive disorders
Kava should be avoided by people with mood disorders who are taking mood altering medication, and people with Parkinson’s disease.
Gingko biloba, licorice root, and dong quay should not be taken by people who are taking blood thinners or anti-coagulants.
While weight loss is a worthwhile goal, guarding your health is an even more important one. Be sure that whatever weight loss method you choose it won’t lead to other serious medical conditions.
What would you give up to be skinny? How about your health? Well, some of the methods of weight loss may cost you exactly that. Before you decide that the way to lose weight is to follow one of the below regimens, take a second look. Do your research and be sure that you understand the risks.
Are you considering one of these dangerous weight loss methods?
*Prescription diet pills
Amphetamines are available only by prescription, and most doctors are leery of handing them out these days. While they do suppress appetite, you learn nothing about healthy eating, you don’t change your eating habits, and you are likely to gain the weight back the moment you stop taking them. In addition, they can be habit forming. The side effects include high blood pressure, heart arrhythmia, sleeplessness, hallucinations and delusions.
*Ephedra
This all natural Asian herb is found in many herbal remedies and weight loss powders. It has a powerful appetite suppressant effect, but has been implicated in over 70 deaths.
*Phentermine Fenfluramine-phentermine (fen-phen)
Fen-phen was a popular weight loss supplement in the 90’s until it was implicated in deaths due to heart-valve damage. Phentermine alone is still sold in many weight loss aids. The side effects include headaches, dizziness, heart arrhythmia, high blood pressure and insomnia.
*Laxatives
One of the popular home remedies, used for purging. Regular use and abuse of laxatives can result in low potassium, arrhythmia, and pancreatic damage.
*Artificial Sweeteners
Aspartame, the most commonly used artificial sweetener, has been implicated in multiple lawsuits alleging damages that include blindness, seizures and brain damage.
*Smoking
Afraid you’ll gain weight if you quit smoking? The National Institute of Diabetes says that you’d have to gain 100-150 pounds to match the health risks you invoke by smoking. Instead, set up healthy strategies to help you deal with food cravings and put down the cigarettes.
*Purging
Like laxatives, purging by forcing oneself to vomit or taking emetics can have very damaging effects on health. Depletion of nutrients like potassium and vitamins, damage to the esophagus from stomach acids, and esophageal rupture are all possible side effects.
*Diuretics
Taking diuretics encourages your body to rid itself of fluids - including vital electrolytes. The depletion can lead to dehydration, and cause your body to start retaining water, starting a vicious cycle. Repeated or prolonged use of diuretics can lead to kidney damage and serious electrolyte imbalances, which may result in kidney or heart failure.
*Herbal Remedies
We have a tendency to equate ‘herbal’ with ‘harmless’, but say nutritionists, this isn’t always the case. Remember that many medications are derived from herbs, and because of the lack of regulation, dosages of active ingredients can vary widely from one manufacturer to another. Below is a list of some of the most common ingredients found in herbal weight loss powders, along with cautions about their effects in certain conditions.
Ephedra (ma huang, ephedrine, ephedra extract, epitonin, ephdra sinica and sida cordifolia) should not be taken by people with heart, thyroid or kidney disease, or with hypertension
Cascara and Senna should not be taken by people taking diuretics (both are often found in herbal weight loss teas)
Selenium and Capsaicin should not be taken by people with bowel or digestive disorders
Kava should be avoided by people with mood disorders who are taking mood altering medication, and people with Parkinson’s disease.
Gingko biloba, licorice root, and dong quay should not be taken by people who are taking blood thinners or anti-coagulants.
While weight loss is a worthwhile goal, guarding your health is an even more important one. Be sure that whatever weight loss method you choose it won’t lead to other serious medical conditions.
Subscribe to:
Posts (Atom)