By Paul Counts
How many times have you tried to lose weight? Most importantly, how many times have you tried to lose weight and failed? Depressing, isn’t it? Don’t worry, you’re not the only one, many of us have tried and failed, all we need is a push in the right direction, and that is what I had done to me! So, instead of being selfish, I’ve decided to let you into my secret, I don’t want to be the only one feeling wonderful and fabulous! So here it is; my 3 top secrets to that amazing bikini beach body...
The three main mistakes people make when losing weight:
It doesn’t matter how many calories you consume (within reason) as long as you burn off more than you eat, you will lose weight.
Keep a food diary, believe me, it is so much easier to control what you eat and to be able to see what sort of food you are eating if you write it down, think of it as a blueprint for where you are going to start your amazing journey. You will be able to see the type of foods you need to cut back on, (notice how I say CUT BACK on, and not cut out? This is because we are human, everyone needs a bit of comfort food now and again, just don’t go all out and finish that pack of cookies, that’s when all your hard work will go down the drain, and no one wants that!) also processed foods, take out, fried foods, these can be classed as a treat every once in a while. You will also be able to see the type of foods you need to introduce into your diet, fresh fruit and vegetables are a staple food that HAS to be introduced into your diet, without these you will not get the goodness you need to not only lose weight, but to lead a healthy diet, also include pulses and beans, and vitamins and minerals Low in fat milk is a must for healthy bones, and you definitely need healthy bones to work out with! Drink 8 – 10 glasses of water a day, not only is water the best source of refreshment, it washes out all those nasty toxins from your body, also, water is free! What more can you ask for?!
Get a weight-loss buddy to write food diaries with, having someone who will watch what they eat with you is so motivational! You can even talk to them when you are having a bad day! Play a game with them, if you have a bad day food wise, ask them to give you an exercise to do to make up for that slip up, it also works vice-versa! If you really want to be a good weight-loss buddy, you might even do that extra exercise with them, not only are you helping them work out, you can motivate them!
Now that you have un-covered the first step to your new look, the rest is easy!
‘People DON’T use a combination of diet and exercise’. This is so true; people think that if they just eat right, they will lose weight. This is true to an extent, but what happens when you lose weight but don’t exercise? You don’t get toned, you stomach can become saggy, your arms become saggy and you don’t get the full benefit of losing that weight! So, how much exercise should we do?
Personalize your goals:
Take into account how much you weigh, how much time you have on your hands, health concerns and your fitness levels.
Set realistic weight loss goals:
Pick a date to start:
Pick a date and STICK TO IT! Do NOT let this date pass you by for anything. Obviously you will have to take in account other commitments: work demands, vacations etc. But in that case, set your date when these commitments are not around.
Write down everything:
Like I said before, write down a food diary, and exercise plan. AGAIN to re-iterate ‘It is a proven scientific fact that visual aids will help you lose weight.’
Adjust your goals if needed:
By Paul Counts
Being a personal trainer for the past 6 years I have many clients that come to me asking how exactly to lose weight and look after themselves. A lot of my clients have the wrong ideas about losing weight; they believe myths about exercise and also the right foods to eat. But the main reason for my clients, and probably 80% of the population, not knowing how to achieve their goals in weight loss is because there are so many different styles and types of weight loss strategies on the internet. I’m not saying that all of them are wrong, but most of them are. Some tell you how much weight you should be losing, but to be honest it depends on your body type/weight and your lifestyle.
There are also all sorts of diets that you can find on the internet with one click of a button, but again, it is down to the individual. You need to find out what diet suits you best and what diet will work for the type of weight loss you want to achieve. You shouldn’t try to lose too much weight in one go, this is a very big no-no! You can become seriously ill by doing this.
I’ve put together some tips to help you along the way:
You should only do around 30 – 40 minutes of moderate exercise 5 times a week, and you should be sweating by the end of it! This way you do not harm yourself if you have been avoiding working out!
If you want, you don’t have to do the full 30 – 40 minutes of exercise at once, you can break it up into 3 or 4 10 minute sessions, you still need to get your heart rate raised though.
You should take the stairs in work instead of the elevator, also if you take a bus to work you could get off the stop before you need to, and walk the remainder of your journey. If you live close to work, then just walk the whole way.
Why not plan an exercise regime? Stick it up on your refrigerator, or write it in your diary, that way you will never forget what your exercises for the day is.
When it comes to food it is important to eat the right kinds. Fresh fruit and vegetables are an obvious place to start, without these you will have a very unhealthy body, because after all, it’s not only about losing weight, it’s about leading a healthy lifestyle. Pulses like chickpeas and different types of beans are good, and fresh fish is a brilliant source of oils and vitamins, also it is a ‘brain food’ so not only is it health, it will stimulate your brain. Lots of water is good for you also, and on average you should be drinking 7-8 pints of water a day to help wash out the horrible toxins in your body and it also leaves you feeling refreshed.
Why not keep a food diary? Write everything you eat down in it each day and stick it up next to your exercise regime on your refrigerator: It will seriously help you to keep focused on the job at hand. Having a visual aid will also help you see what foods you need to balance out and what foods you need to cut down on!
Are you looking to lose weight? Whether you are interested in losing weight to improve your physical appearance, your health, or both, you may be feeling a little bit hopeless. While many are able to lose weight when they want to do so, others have a little bit harder time. If you are finding it difficult to lose weight, it may be because you are trying to go about losing weight all on your own.
When it comes to weight loss, there are many who find it easier, as well as less embarrassing, to doing their own weight loss program from home. While it is more than possible to exercise and workout by yourself, do you know that you don’t have to? In fact, many who have a workout partner or a workout buddy find it easier to lose weight than going at it along. Two popular reasons as to why those who have a workout partner or a workout buddy see success is because of support and motivation.
As nice as it is to hear that you should think about getting a workout buddy or a workout partner, to help you exercise and to help you lose weight, you may be wondering where that person may come from. You don’t actually have to look very far. If you are married or if you have a romantic partner, you may want to think about asking them to join you. Even if your partner isn’t a fan of exercising and working out, you can place a “quality time,” spin on it. In fact, if your partner is a little bit overweight or out of shape themselves, they may even want to join you in your weight loss adventures. This is the ultimate show of support.
In addition to a romantic partner, you may want to think about asking any of your friends or family members if they would like to be your workout buddy or workout partner. When approaching your friends or family members, it is important to not focus on their weight or their physical appearance. Unfortunately, many make the mistake of assuming that those that they know who are already in perfect shape wouldn’t have any reason to exercise, but you may be surprised. For that reason, you are advised to ask any friends or family members that you know to join you when you workout.
If you have asked those that you know to join you as a workout buddy or a workout partner and you have still come up empty handed, you may want to consider joining a weight loss program. Locally operated weight loss programs are ideal, as you often get membership perks, like access to proven exercises, as well as healthy meals. Another benefit to joining a locally operated weight loss program is the support from other members. There is a good chance that one or more of your other weight loss program members would love to join you when you exercise.
If and when you get a workout buddy, it may be a good idea to “spice up,” your exercises a bit. For instance, you may want to let your workout buddy or partner choose your exercises or activities for one day and then you choose for the next. This may help to keep your exercises fun and exciting.
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When you first have a baby it is sometimes hard to take care of him or her full time, while at the same time trying to lose some of the weight that you have gained when being pregnant. A good way to accomplish both of these things is by combining them. You could find ways to work out and lose some weight, while at the same time involving your newborn child and spending some quality and bonding time with them. Here is how you can incorporate walking, dancing and exercising to lose weight with your baby right beside you.
Take a daily walk. Walking can be extremely beneficial and it is a great way to lose weight all around your body. Walking is also healthy for your heart and will improve your body's performance. You could strap your baby in a stroller and push them with you as you exercise. Or secure your baby safely in a body carrier/wrap.
2. Mother Baby Exercises
Another way that you could lose some weight while bonding with your newborn baby is yoga exercises with your baby facing you and in your presence and sight. For these exercises you would want to place a yoga mat on the floor. If you do not have access to a yoga mat, a nice and soft blanket will work as well.
The first one of these yoga exercises that you can perform while involving your baby is called the butt tightener. The butt tightener is performed by laying on your stomach and placing your baby in front of you. Curl both of your feet up towards your head as far as you can. Hold this pose for no more than ten seconds at a time. You could also do pulses and slowly move your feet from the front to the back.
Another yoga exercise you can do with your baby is called the front squat. Sit your baby in a carrier in front of you and facing you. Then, you should squat as you normally would. Hold the squat for about thirty seconds at a time or so, or just do about twenty to thirty in each sitting.
A great exercise for your stomach is the tummy time. This works hard on your stomach, which is great because that is where most of the weight gained goes when you get pregnant. Lie down on your yoga mat or blanket, and place your baby in a carrier in front of you as you perform this. Lie down on your stomach and place your arms out to the side of your body. Put your legs straight. Lift your head, arms and legs as if you were an airplane and hold this position for up to thirty seconds at a time. This will tighten your stomach and legs, while at the same time allowing you to be with your baby.
Dancing is a great way to bond with your baby and probably one of the things that you will enjoy the most. While your baby is close by in a carrier, dance in front of your baby for thirty minutes or more a day. This is a great and fun way to lose some of that baby weight while bonding with your newborn. And maybe give your baby a little giggle watching mom!
These simple ideas are great because when you first have a child, you never want to leave their side. At the same time, you want to get back to the size you were before you were pregnant. Talk to your baby as your doing these and it will keep your mind off of the fact that you are exercising!
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.
With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.
Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.
You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night.
Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.
The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.
You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.
The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and also help you emotionally.
Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you'll find aerobic exercise to be the best.
Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope.
There are also some non aerobic exercises that you may find beneficial to help you solve your amnesia problem such as Yoga and Tai Chi.
Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.
Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research
has shown that Tai Chi can help with insomnia by promoting relaxation.
If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.
You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life - with plenty of sleep.
You can get audio or video tapes that give breathing instruction and teach relaxation techniques at health food stores, bookstores, and by mail order. It's probably fine to learn breathing and relaxation from a tape or booklet, but don't try the yoga exercises without a skilled teacher. He or she can make corrections, caution you when necessary, and help you to adapt poses, if you need to.
It will be worth it to you to spend a little time finding an instructor who is right for you. Your health care professional may be able to recommend a yoga instructor. Get referrals for a yoga instructor as you would for any professional you might wish to consult.
Yoga instructors aren't required to be certified, but many are, through many different programs. Ask prospective teachers if they are certified. A certified teacher isn't necessarily better than someone who isn't certified, but it's something to consider.
Yoga is fun, healthy, and calming. It's a wise way handed down over several thousands of years. There is little danger in yoga, and even a little progress brings with it freedom and peace of mind.
Although most people can exercise safely, exercise involves some risks. To shift the benefit-to-risk ratio in your favor, take these precautions:
Have a medical exam before you begin your exercise program, including an exercise test with EKG monitoring, especially if you have cardiovascular disease, you are over 35, you have high blood pressure or elevated cholesterol levels, you smoke, or you have a family history of heart disease.
Discuss with your doctor any unusual symptoms that you experience during or after exercise such as discomfort in your chest, neck, jaw, or arms; nausea, dizziness, fainting, or excessive shortness of breath; or short-term changes in vision.
If you have diabetes-related complications, check with your healthcare team about special precautions. Consider exercising in a medically supervised program, at least initially, if you have peripheral vascular disease, retinopathy, autonomic neuropathy, or kidney problems.
Learn how to prevent and treat low blood glucose levels (hypoglycemia). If you take oral agents or insulin, monitor your blood glucose levels before, during, and after exercise.
Always warm up and cool down.
Don't exercise outdoors when the weather is too hot and humid, or too cold.
Yoga, one of the world's oldest forms of exercise, is experiencing a rebirth in our stressful modern world. You wouldn't think that a 3000-year-old exercise could increase its popularity. But yoga is now being prescribed even by some medical practitioners for a range of health ailments and illnesses, as a stress reliever and to complement other fitness programs.
Talk to anyone who practices yoga and they will quickly extoll an endless list of benefits. It seems beginners quickly become converters. They believe it is the key to good health and happiness in today's world; a common goal for most people. But probably the greatest advertisement for yoga is the fact that it seems to have graduated from the weird and alternative ranks into a position of fairly wide community acceptance.
Housewives, businessmen, sportspeople, teenagers and the aged are all practicing a variety of yoga positions, meditation and associated breathing exercises. For many, yoga becomes a way of life, often giving a more spiritual side to people's lives, although not necessarily linked to religion. One school of belief maintains that chronic and accumulated stress is the reason for many of our modern illnesses.
Proponents of yoga argue that it has a multiplicity of techniques to counter the cause and, unlike drug therapy, attack the cause, not just the symptoms. It offers, they say, a holistic approach to health and fitness. Many professional athletes looking for the edge, have turned to yoga as a supplementary form of training. They have found that yoga aids their state of mental and physical relaxation between training sessions, and their crucial build-up to big meets, where a competition is usually won or lost in the mind.
Perhaps one of yoga's major attractions is that it combines physical and mental exercise. It is excellent for posture and flexibility, both key physical elements for most sports-people, and in some respects, there are strength benefits to be gained. Yoga teachers say that the approach of yoga therapy is one of the most effective ways of achieving the mental edge that athletes seek.
Marian Fenlon, one of Brisbane's leading yoga teachers of the past 20 years, is the author of two books on the subject and has had thousands of yoga pupils. Many of them have, in turn, become teachers. Believe it or not, she has even taught yoga to football players. Many years ago, she took Brisbane Souths rugby league team for an eight-week course and, amazingly, it was well-received. She says there are eight components to yoga therapy - attitudes, disciplines, posture and flexibility, breathing, sensory awareness, concentration, contemplation and meditation. Yoga can play a substantial supporting role to modern medicine, and complement other fitness and exercise programs. While there is no great component of aerobic fitness in yoga therapy, it complements aerobic exercise because of breathing techniques that can be learned. So there are advantages for even the most demanding of aerobic sports - swimming, cycling and running. There are numerous documented cases of yoga relieving or curing serious illnesses - such as Parkinson's disease, multiple sclerosis, heart disease, and respiratory illnesses like asthma and emphysema.
Are you a woman? If you are and if you are like many other women, there is a good chance that you are concerned with your appearance. When it comes to appearance, there are many women who are concerned with their weight, namely the weight that they would like to shed or need to shed. Unfortunately, many women believe that they need to lose weight when they really don’t. To determine if you should seriously think about losing weight, as it is an important issue, you may want to continue reading on.
When it comes to determining if you should lose weight, there are a number of important factors that you should consider. Since many women are concerned with their appearance and the way that they look, you may want to examine your appearance. Do you think that could benefit from a weight loss? If you are currently unhappy with the way that you look, it may be something to consider. Of course, it is also important to make sure that you don’t lose too much weight, as it can be harmful to your health. For that reason, you may want to consult with your doctor to determine if weight loss is an issue that you should work on.
Speaking of consulting with your doctor, your doctor may have recommended that you lose weight, with their own free will. If your doctor has suggested that you lose weight, it is advised that you take his or her suggestion into consideration. What many women fail to realize is that their healthcare professional isn’t as concerned with their appearance as they are their health. So, if your doctor recommends that you lose weight, even just a little bit of weight, he or she may be concerned with your health and the possibility of you developing any weight related health complications.
The two above mentioned signs are two of the most common signs that you may want to think about losing weight. Of course, it is important to remember that the decision to lose weight is yours to make, as it is an issue that you have to deal with. With that in mind, it is important to also remember that carrying around excess weight is more than just carrying around excess weight. There are many women who are constantly stressed out about or concerned with their appearance. If you would no longer like to spend every day in front of the mirror ashamed of your body or hiding your body from those you know and love, it may be time to take action.
If you would like to lose weight, you may be pleased to know that you have a number of different options. Many women are able to develop their own weight loss plans, which often include a regular exercise plan, as well as eating healthy. You also have the option of joining a local weight loss program or an online weight loss program. These types of programs are nice, as you often get professional advice as well as support from group leaders and other weight loss program members.
As a reminder, it is advised that you take the time to speak with your physician, regarding your weight loss plans or goals. This is especially important if you plan on creating your own at-home weight loss plan. In addition to giving you the go-ahead, your physician may also offer you a few weight loss tips, tricks, and techniques, ones that you may find helpful.