This week, my gym is flooded with new faces. It's that post-New Years craze that sends everyone to the gyms to try and fulfill that elusive but always primary goal of the New Year: lose weight and get into shape. I watched one new member make her way around through the jungle of strength training equipment last night. She moved from machine to machine doing one set here, two sets there, five repetitions here, twenty there. No rhyme or reason to it, no paper and pencil in hand, it just appeared another random attempt at a workout. What if there was a simple, straightforward way of taking a workout and figuring out exactly what should be in it? There is it's called the 5 Rs principle.
The 5 Rs Principle can help beginning exercisers figure out what exactly goes into an effective workout. Each `R'focuses on an important element of an exercise routine that forces the beginner to look at their workouts in a holistic fashion.
RANGE of motion
Range of motion refers to how the capability of a joint to move through a prescribed set of movements. In order for a beginner to see results, each exercise should be performed from a fully stretched position of the muscle to a fully contracted position. An example: I see a lot of beginners (and people who have been around the gym long enough to know better) load up the EZ-curl bar for preacher curls and perform the exercise only lowering the bar halfway down on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn't work the muscle the best way possible and limits the results of the exercise.
You'll hear the term `range of motion' often in reference to joint health and mobility. This is no exception in the gym. Your joints are supported by large and small muscles. In order to optimize your joint health, all the muscles surrounding the joints must be worked as well.
RESISTANCE
When you're just starting to lift weights, how much weight to use is a huge issue. It's unfortunate that many personal trainers will tell women to use a lighter weight so that they will "tone up" and not get bulky. This is probably the biggest myth in all of weight lifting? women who lift heavy weights will not get bulky. Don't believe anyone who tells you this! Choose a weight that allows you to complete the exercise without sacrificing proper form but that is heavy enough that you cannot possibly perform another repetition at the end of your prescribed set of repetitions.
REPETITIONS
Another huge variable for beginning exercisers is how many repetitions to perform. Performing certain repetitions will indeed produce highly specific results. In general, low repetitions (3-8) produce greater absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance.
Now, an ideal beginner routine will probably include sets of medium repetitions, just to allow the exerciser to learn to perform the exercise correctly, with proper form and technique and to allow her to experiment with experiencing muscle fatigue at 12-15 repetitions. As she progresses, she can experiment with different set/rep schemes customized to individual goals.
An important note is that in order to achieve the results desired from performing a certain number of repetitions is that muscular failure must be achieved within the repetition ranges above. Muscular failure means that you can't possibly push out one more repetition no matter how hard you're trying to do it.
REST
In general, your body needs between two to four minutes of rest between sets to prepare itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are used by your muscle cells to contract during a weight lifting exercise. Your body needs time to regenerate these two compounds before it is ready to go again.
Unless you're trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you're probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and therefore do not need to wait that long between sets. One to two minutes is fine.
RECOVERY
You will not see faster or better results by working the same muscle groups day after day. As important as hard work is, recovery between workouts is even more important. Beginners should work the same muscle groups no more than two times per week, with at least forty- eight hours break between sessions. As an exerciser becomes more advanced, she will probably cut back to working each muscle group once every seven days or so.
Tuesday, October 27, 2009
Working Out for Extreme Fitness
Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.
This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.
Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if one is ready for extreme fitness, here is all there is to know about full body work out:
Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.
Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovascular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:
Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio exercises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural hormones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.
This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.
Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if one is ready for extreme fitness, here is all there is to know about full body work out:
Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.
Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovascular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:
Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio exercises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural hormones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.
Workouts That Travel
A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they're back home.
But travel from home doesn't have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.
Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.
. Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.
. Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
. Scope out local gyms. If you are staying somewhere that doesn't provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees.
. Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
. Don't deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.
. Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard fares of walking, jogging and fitness machines.
. Try out your travel routine at least once at home. A new workout that you've never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
. Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren't forced to eat at all the fast food and convenience shops along the way.
. Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
. Get comfortable. Don't forget to pack comfortable workout attire that fits your destination's climate.
Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.
. Bicep Curl
.
But travel from home doesn't have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.
Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.
. Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.
. Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
. Scope out local gyms. If you are staying somewhere that doesn't provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees.
. Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
. Don't deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.
. Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard fares of walking, jogging and fitness machines.
. Try out your travel routine at least once at home. A new workout that you've never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
. Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren't forced to eat at all the fast food and convenience shops along the way.
. Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
. Get comfortable. Don't forget to pack comfortable workout attire that fits your destination's climate.
Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.
. Bicep Curl
.
Your Eyes Needs Exercise Too!
The study, published in the Journal of Aging and Physical Activity, found that exercise, particularly strength training, affected mood in individuals over 62. According to Arent, one reason for that is what strength training does for seniors' self-esteem. "Strength training prevents loss of muscle mass and bone density, conditions that can interfere with the independence and quality of life of an older person," he says. "Mundane tasks that were once difficult, such as grocery shopping, are no longer an issue." And when an older person can resume abandoned physical activities, like playing with grand-kids or gardening, it's amazing how quickly his or her depression lifts.
Eye Exercise
Rub your hands together to make them warm. (You can shake them or hold them in front of a heat vent if you prefer) Then close your eyes. Cover your eyes with your warm hands. Make sure your hands do not touch your eyelids and that you do not rest your cheekbones on your hands. If you want to place the weight of your head on your hands, put the weight on the forehead. Then look at the dark. If you see spots or zaps of light, wait till you see the dark. Don't hurry. Do this at least twice a day for 5 to 15 minutes.
Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath. Muscles that are not used become small and inelastic, but aerobic exercise will help tone your body by increasing muscle size, strength and flexibility while burning calories. Exercise can also help alleviate stress and make you more productive, so choose something that you enjoy and stick with it.
Arm Exercise
1. bend your arms so that there is a 90 degrees angle at the elbow
2. swing the arms forward and backward so the elbow is high at the back
3. try not to swing the arms to high or across the body in the front (hands should not be above shoulder height nor should they cross the midpoint of your body
4. keep the angle at the elbows at 90 degrees throughout the swings
It seems that almost everyone from time to time will use family life as an excuse for not having any time to exercise, missing out on even a single exercise benefit.
Eye Exercise
Rub your hands together to make them warm. (You can shake them or hold them in front of a heat vent if you prefer) Then close your eyes. Cover your eyes with your warm hands. Make sure your hands do not touch your eyelids and that you do not rest your cheekbones on your hands. If you want to place the weight of your head on your hands, put the weight on the forehead. Then look at the dark. If you see spots or zaps of light, wait till you see the dark. Don't hurry. Do this at least twice a day for 5 to 15 minutes.
Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath. Muscles that are not used become small and inelastic, but aerobic exercise will help tone your body by increasing muscle size, strength and flexibility while burning calories. Exercise can also help alleviate stress and make you more productive, so choose something that you enjoy and stick with it.
Arm Exercise
1. bend your arms so that there is a 90 degrees angle at the elbow
2. swing the arms forward and backward so the elbow is high at the back
3. try not to swing the arms to high or across the body in the front (hands should not be above shoulder height nor should they cross the midpoint of your body
4. keep the angle at the elbows at 90 degrees throughout the swings
It seems that almost everyone from time to time will use family life as an excuse for not having any time to exercise, missing out on even a single exercise benefit.
Saturday, October 17, 2009
16 Quick Tips for Eating at Restaurants or Work
Most of us eat at restaurants for a variety of reasons; time and convenience are the most common motives. Below is a prepared list of quick tips for eating out of your home.
If you eat healthy food or sensible portions, that you like, you can stick with eating healthy for life.
Your portions should be spaced out over the course of the day. Water should be a part of every meal.
After you eat, your stomach should be half full, or less, with food. For every two parts of food consumed, you should drink one part water. Leave your stomach at least one quarter empty for movement of air.
When eating at a restaurant, eat half a portion, maximum, and wait five or ten minutes. Restaurant portions are commonly two to four meals on a single or double plate.
This is way too much to consume at a single sitting and you may find out that, once you pause and sip your drink, you are already full.
In the Providence, RI area, there are some restaurants where the single portions could feed a family of four. No wonder a man of 200 lbs. is now considered thin. Do not make comparisons to other people. Eat to live and enjoy your food, but do not use someone else’s over indulgence as an excuse for your own.
Establish control over your appetite. Most of us feel guilty if we don’t finish a plate. This is usually conditioning from your childhood. Bury your guilty past and have the rest “wrapped to go.”
Always eat something for breakfast and never “skip it.” When you skip breakfast, you will over-consume for it, later in the day.
Eat slowly and thoroughly chew your food.
Make sure your last meal, or last “snack” of the day, is small and nutritionally dense. Examples: Cereal with fruit, vegetable salad with olive oil and balsamic vinegar, rice with vegetables, and light popcorn, without the extra butter and salt. For those who eat meat or fish: turkey, chicken, or salmon salad on top of fresh greens.
In the later part of your day, skip desserts, sugary cereals, bread, and second portions.
If you absolutely must have sugar: Eat fruit, strawberries with yogurt or low fat cottage cheese, fruit with rice, or almonds with yogurt.
If you must have coffee or alcohol, beware that these should be consumed in extreme moderation. Both substances will dehydrate your body, and you will have to drink extra water to make up for it. Wine is much better than hard alcohol, but one or two glasses a day is the limit.
If you eat healthy food or sensible portions, that you like, you can stick with eating healthy for life.
Your portions should be spaced out over the course of the day. Water should be a part of every meal.
After you eat, your stomach should be half full, or less, with food. For every two parts of food consumed, you should drink one part water. Leave your stomach at least one quarter empty for movement of air.
When eating at a restaurant, eat half a portion, maximum, and wait five or ten minutes. Restaurant portions are commonly two to four meals on a single or double plate.
This is way too much to consume at a single sitting and you may find out that, once you pause and sip your drink, you are already full.
In the Providence, RI area, there are some restaurants where the single portions could feed a family of four. No wonder a man of 200 lbs. is now considered thin. Do not make comparisons to other people. Eat to live and enjoy your food, but do not use someone else’s over indulgence as an excuse for your own.
Establish control over your appetite. Most of us feel guilty if we don’t finish a plate. This is usually conditioning from your childhood. Bury your guilty past and have the rest “wrapped to go.”
Always eat something for breakfast and never “skip it.” When you skip breakfast, you will over-consume for it, later in the day.
Eat slowly and thoroughly chew your food.
Make sure your last meal, or last “snack” of the day, is small and nutritionally dense. Examples: Cereal with fruit, vegetable salad with olive oil and balsamic vinegar, rice with vegetables, and light popcorn, without the extra butter and salt. For those who eat meat or fish: turkey, chicken, or salmon salad on top of fresh greens.
In the later part of your day, skip desserts, sugary cereals, bread, and second portions.
If you absolutely must have sugar: Eat fruit, strawberries with yogurt or low fat cottage cheese, fruit with rice, or almonds with yogurt.
If you must have coffee or alcohol, beware that these should be consumed in extreme moderation. Both substances will dehydrate your body, and you will have to drink extra water to make up for it. Wine is much better than hard alcohol, but one or two glasses a day is the limit.
Tuesday, October 13, 2009
10 Ways to Manage Work Stress for Women
Women are more prone to workplace because of the many roles they play in life: as career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day's office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made women's lives a living web of complexity.
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an “alarm” in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, “All work and no play makes Jack a dull boy.” Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some “homey” look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
http://www.quickrapidweightloss.info
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an “alarm” in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, “All work and no play makes Jack a dull boy.” Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some “homey” look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
http://www.quickrapidweightloss.info
10 Ways to Manage Work Stress for Women
Fast Results- Quick and Rapid Weight Loss
Women are more prone to workplace because of the many roles they play in life: as career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day's office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made women's lives a living web of complexity.
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an “alarm” in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, “All work and no play makes Jack a dull boy.” Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some “homey” look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
Women are more prone to workplace because of the many roles they play in life: as career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day's office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made women's lives a living web of complexity.
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an “alarm” in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, “All work and no play makes Jack a dull boy.” Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some “homey” look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
Tuesday, September 29, 2009
Diets That Burn Fat - How to Get a Six Pack Fast
http://ezinearticles.com/?Diets-That-Burn-Fat---How-to-Get-a-Six-Pack?&id=2557294
If you are looking for a diet that burns fat so that you can get a six pack then you are in the right place. I was overweight by 50 pounds and I had fat coming out of every which way possible and I had absolutely no idea as to where to turn. I had no idea how I was going to burn the fat until I started to take charge of my life. You have to think to yourself you can do it. You can burn the fat, you will get the six pack. Because every single time that you doubt yourself its like your hurting yourself.
There are a few diets out there that can help you burn fat and get a six pack. I am not going to sit back here and lie to you by saying that it is easy because by all means it is not easy to get that six pack. It's going to have to take hard work and dedication.
The one diet that can help you burn fat would be the diet that eliminates all foods such as soda, bread, chips, fast food, fried food, juice and one that promotes fish, high protein intake, chicken, lean meat, green veggies. You are also going to want to include cardio in your diet and you can do this by walking for 30 minutes a day when just starting out and as you get better and better at it bump it up to 60 minutes. Remember you always want to start slow and work your way up never overwork yourself because you do not want to strain or hurt yourself.
If you are looking for a diet that can help you burn the fat then you can take a look at http://www.quickrapidweightloss.info
Or you can visit my blog at http://easysimpleweightloss.blogspot.com/
Lose Weight Fast and Easy - Hints For People Who Find it Difficult to Lose Weight
Many say that it is not possible to lose weight fast and easy. Many actually find it difficult to lose weight at all. According to many of these people, if you want to really lose weight and keep it off, you'll have to work long and hard. I agree that fast weight loss is something that is not always possible. However the statement that you will have to work long and hard does not hold in various circumstances. If you follow the right diet plan and throw in a few minutes of exercise per day, there is no need to work long and hard in order to lose weight.
There are several reasons as why some people are overweight. Few know that your metabolism rate has a major impact on your weight loss program. The fact is that people with low metabolism have a hard time in losing weight. In case you never heard of the term metabolism, it is the ability of the body to burn fat. If you have a high metabolism rate then your body has a tendency to remain slim. On the contrary, if your body has a low metabolism rate then your body has a tendency to become fat.
Having said this, blaming your metabolism for being fat and finding it difficult to lose weight is a loser's way of solving your problem. Healthy diet plans work for everybody, irrespective whether you have a high or a low metabolism. There are numerous diet plans that can tell you how to lose weight fast and easy. Some work better than others, some are easier to stick to than others, and some are less expensive than others. Whether you should buy any one of these diet plans is entirely up to you, but before you fork your money on any diet plan it is recommended that you first understand the essentials of weight loss.
The first thing you should appreciate is that in order to lose weight you have to burn more calories than the amount you consume. Therefore you should not eat foods that are rich in calories and this includes all junk foods / fast foods, most processed foods and foods that contain sugar. Soda drinks (soft drinks) are also bad since they contain a lot of sugar (up to 16 teaspoons in a single bottle or can). Sugar is one thing our body does not need and if you are really looking to lose weight fast and easy you should definitely cut out all sweets, cakes, muffins, doughnuts, ice-creams and so on. After all, as everyone knows, eating a lot of sweets makes you fat whilst decaying your teeth at the same time. Alcohol consumption should also be minimal since alcohol is rich in calories (while some alcohol also contains high contents of sugar). No wonder many alcohol drinkers find it difficult to lose weight!
Lose weight and start by reading through http://www.quickrapidweightloss.info
Wednesday, September 23, 2009
Tuesday, September 22, 2009
How to Lose 23 Pounds in 6 Months
Want to take a few pounds off? Tried to diet before, but it didn't work? Here's a method that works for losing weight. It does require a commitment from you and is designed to ease you into committing to losing weight.
Losing weight involves changing your eating habits and sticking to them long enough so you lose the weight you want to.
Start by understanding the math. Losing 23 pounds in 6 months is a little less than one pound of weight loss per week. Losing a pound per week sounds more reasonable, doesn't it.
Now that you have a goal and know how long to expect to take, start weighing yourself every day. That's right, step up to the scale once a day - preferably the same time every day - and weigh in. Keep a record of your daily weight. For the most consistent measurement results, weigh yourself first thing in the morning before you eat anything. Don't be very concerned with the day to day fluctuations, what is important is that you are consistently losing weight over time. Losing weight might be slow at first, but consistent action will eventually lead to consistent weight loss.
For the first week, make a goal to not eat anything after dinner. If you are like a lot of people, cutting out a late evening or night time snack might be a challenge. This is important because it gives your body a longer time till your next feeding.
Think of this. Ever get hungry in the middle of the day and ate a snack to satisfy your hunger? That's what a lot of people do. What if you are hungry during the middle of night? You probably won't do anything unless you are starved. Instead, you will sleep right through till the morning when you will wake up hungry and ready to eat. You make have gone 12 hours if you last ate at 6 PM and don't get up to 6 AM. That's 12 hours that you could been losing weight.
After doing this for seven days, congratulate yourself. You deserve to recognize the commitment you followed through on. Now decide to continue this for the next six months. You won't eat anything else after dinner for the next six months.
Starting on the seventh day, start drinking water, or more water, every day. Start by drinking at least a liter, about 34 ounces, of water each and every day. Buy a liter water bottle that you start the day with filled up. By using a water bottle, you will have a way to measure how much water you are drinking.
As time goes on, you are going to want to increase your daily water increase. While I am no medical professional and suggest that you consult with your medical professional on your health, I can tell you that my daily water intake is at least 4 liters of water - a little more than a gallon per day.
Why am I suggesting increasing your daily water consumption? Simple, it fills you up. If you are filled up on water, you won't feel like eating as much. Sure, you still can get hungry, but you are less likely to eat if you are full of water.
That's it for losing 23 pounds in six months. Start weighing yourself daily, eat less food - specifically after dinner, and drink more water.
7 Proven Weight Loss Tips For Teenagers
I'm not going to try to sell you something. All I'm going to do is give you the facts about how to lose weight through safe and successful tips. The rest is up to you.
The First and Most Important Rule of Teenage Weight Loss
1. Eat Healthily! Starvation is not the Solution
Every so often we hear about a teenage girl starving herself to reduce weight quickly in order to attend a special function, a dance or a prom. The person that I have in mind was about eighteen years old, let say her name was Brandi. Brandi wanted to loss approximately 22 pounds in 5 weeks to attend a wedding as a bridesmaid. She wanted to be noticed by by her friends, and in particular one boy.
During that time frame the most weight Brandi could have expect to lose and still maintain her health was about 10 to 12 pounds. In her effort and without getting her doctor's advice decides to starve herself. So she went off and starved herself for until her desired weight was accomplished.
What happened? Later, I learned she lost about 8 pounds within 2 weeks. During that time she developed spots all over her face and body. Yes, you guessed right, Brandi was not able to attend the wedding as a bridesmaid. Brandi spent several weeks under the care of her doctor undoing the damage she had done to her body by starving herself. Teenagers, let this incident be a warning to you! "When we stop eating, we stop giving our bodies the nutrition it requires to stay healthy and it begins t malfunction."
2. Healthy Eating is Better Than "Dieting"
The primary reason why adults experience weight problems and eventually become ill is due to them undertaking drastic measures or unhealthy weight loss diets during their teenage years. Teen Diets should not be considered until their physical growth has been completed This completion in teenagers usually occurs around 18 years of age.
Until that time teenage weight loss should not be considered without consulting your doctor. He will recommend dietitian who would be able to recommend a safe and healthy diet. A diet which would permit healthy growth and weight loss control.
3. Dieting Can Causes Health Problems in Teens?
Yes, dieting can cause health problems in teens. During your teen years, between the ages of 12-17 years, approximately 90% of your body frame structure and bone mass of an adult is laid down as a foundation. This not the time to be depriving your body of the essential vitamins which it requires like calcium, vitamins C&D.
During these years, even a short period of "strict dieting" could lead to a low bone density level. Low bone density weakens your bones in your later years; they become fragile and are susceptible to fractures and breakage.
Teen Dieting can also lead to low levels of frolic acid and iron, both of which may prevent you from becoming anemic. An anemic individual tends to be constantly tire. Their intellectual performance becomes impaired.
There are other health problems which are associated with teens undertakings "strict diets", but there are too many to mention here.
4. What Does Healthy Eating Really Mean?
Teens, as long as you eat a variety of foods, from the 5 major food groups (fruits, vegetables, grains [rice, pasta, oats etc] lean meats, dairy, low fats) in the right portions you should get all the nutrition you need.
5. Are Certain Foods are Off-Limits?
No. healthy eating doesn't mean depriving yourself of higher-calorie foods, like ice cream, pizza, cheeseburgers etc. You can enjoy all these foods and others in moderation.
6. Snack on Fruits to Satisfy Your Sweet Tooth
Take snacks of freshly slice fruit to school with you. You can also include some Walnuts or Brazilian nuts to munch on
7. General Rule of Eating Well
Make sure that half the plate contains vegetables and the remaining half divided equally between protein (meat, eggs, beans) and carbohydrates (rice, pasta, potatoes). When eating pizza, go easy on the cheese and pepperoni an heavy on vegetables and fruit.
How to Get Skinny Quick and Easy
Are you looking to get skinny but don't know what to do or where to start? If this sounds like you then this article is just for you. I have the information you need to lose weight -- not only lose weight, but lose weight correctly and at the same time stay healthy without starving yourself or using any one of these crazy obscene fad diets.
Here is a list of somethings that I will get into a little bit that will help you lose weight this week.
Circuit training
Eating healthy
Raw Foods
veggies
Walking
Running
Jogging
No fast food
No Soda
No Candy
Whole Grains
Chicken
Lean Meat
Diet Plan
Workout buddy
All of these things here that I listed will help you loose weight and none of them require you to go down to the local drug store or GNC or vitamin store to grab the latest and greatest crash course or diet pills that cost a fortune. If in fact, these are all some really great things that can help in your weight loss process that are in fact natural and non harmful.
Never starve yourself. It's not good. I don't care if you need to loose 5 pounds in a week, you may be able to loose it but I can tell you this. When you are done starving yourself and you start eating regular again you will gain back that five pounds plus 5 more. That's just the way the human body is. It does not like to be starved. If you would like some more weight loss and diet information please see below to my resource box.
The fast and simple way to lose weight can be seen and found here at http://www.quickrapidweightloss.info
Article Source: http://EzineArticles.com/?expert=Dennis_Anthony
Monday, September 21, 2009
Do Not Exercise Anymore If You Want to Lose Weight! This is What You Need to Do Instead!
Yes, you heard me right, exercising is not the best way, not even a good way, to lose weight. If you don't believe me, take a few minutes and research how gym memberships and working out have absolutely sky-rocketed over the ten years or so, and how obesity has also sky-rocketed right along with it. It should be completely opposite, the percentage of people overweight and obese should be dropping like crazy. It would be if exercise actually helped people to lose weight.
There are exceptions, you might cite the show The Biggest Loser for instance, but those people work out five to six hours a day and eat virtually nothing, this is not realistic at all. This idea has officially become more mainstream because TIME magazine devoted an entire cover story to researching and reporting on this subject. They were able to show through numerous experts and studies that people that didn't exercise were similar in weight to those people that did exercise. They showed people that exercised regularly really didn't lose much weight, if any at all. Some even gained weight.
There were many reasons and theories for this, too many to really get into here, but it was a very eye-opening piece. It seems to lean towards diet and supplementation as the way to go in losing weight. One of the best supplements you can take for losing weight is goji berry supplements. They are being hailed as almost a miracle fruit in the fight against obesity. Many people are taking them and having a lot of success by doing nothing more than adding them to their daily diet regimen.
If you are interested in losing weight, no matter how much, I suggest you not only read that article in TIME, but also check out Goji Berry supplementation below, you will be surprised at what you learn.
How Do Men and Women Get a Flatter Tummy?
Now is as good time as any to take control of your life. Each day nearly all overweight people looks into the mirror and are disappointed or depressed at what they see. They look at the handles around their waists or their paunches, both of which are the result of many years of no exercise and bad eating habits. They wish that these unsightly appendages would go away and that they would have a flatter tummy. Then many of them make shallow mental resolutions to do something about what they see, but few actually take the action to do so.
Everyone wants to have a celebrity-like figure; however, the sad and painful truth is that, not everyone is gifted with it or has the discipline to accomplish it.
The BAD NEWS is that if you want to have flatter tummy, regular exercised alone will not shed those excess pounds of fat, especially around the tummy area. You have probably already experienced it yourself; that regular abdominal workout routines, even though intensive, do very little to flatten your tummy.
There are a number of factors that affect why exercise alone is never adequate:
Stress and a Poor Diet are only two factors that will render any weight loss exercise futile. Alcohol drinking is another factor, since it will trigger weight gain. Alcohol increases the cortisol level in the body which sends fat to your tummy.
The GOOD NEWS is that you can have a flatter tummy, but it requires discipline and control on your part. There are a number of factors will help you to obtain a flatter tummy, they are:
1. Aerobic Exercise - At least 30 minutes per session 3 to 4 times a week. This type of exercise increases your heart rate, and helps you lose the excess pounds.
2. Healthy Diet - Meals should consist 50% vegetables and fruit, the rest protein and low fat carbohydrate.
3. Fiber - At least 25 to 38 g in your daily diet. Fiber helps you avoid constipation, It reduces hunger by making you feel full longer.
4. Alcohol - Alcohol drinking should be avoided at all cost for the reasons stated above.
How Emotional Hunger Leads to Bad Eating Habits
Negative Eating Habits
Many people adopt bad eating habits which are based primarily on feelings and emotions. Depending on what's bugging you or keeping you happy at the time, you could quite easily make a food choice depending on your present state of mind.
The decrease or improvement of one's appetite can be influenced by a number of factors, including health problems, job loss, relationship problems, and the like. In fact, the slightest change in a person's routine can cause some changes in his or her daily diet.
Some people seek comfort in food, whenever something gets them down. This is primarily referred to as emotional or bad eating habits. Since some foods are known to boost mood, people have become more dependent on emotional eating.
Emotional eating however is not always healthy, which is why there are effective ways to deal with this type of behavior. Before you gorge on anything, it helps to identify if you are really hungry at all.
While losing weight can be done through a number of ways, including the consumption of diet pills, effectively recognizing emotional hunger can help you deal with weight gain early on.
Emotional Instability
Emotional instability tends to brings about emotional or bad eating habits, even when the person is not hungry. He or she feels the need to consume food, simply for comfort's sake. This is why it is so important for you to differentiate between physical hunger from emotional hunger.
If you know you have just eaten a few hours ago and feel hungry all the same, you might think twice about grabbing that next meal. This could merely be a compulsion to feed your emotional hunger or to use an appetite suppressant like Proactol Pills to curb physical hunger.
You need to find other ways to comfort you when you are feeling down, and not focus solely on the comfort provided by eating your favorite food. Find other avenues to use or release your energy by instead focusing your attention on other areas of interest. You can go for a short walk, read a book or a magazines or simply watch a funny movie.
The emphasis here is to distract your mind away from food as the means of satisfying your emotional stress or needs.
Focus instead on more positive ways to overcome your emotional hungers needs and instead lead a more healthy lifestyle.
Do Not Exercise Anymore If You Want to Lose Weight! This is What You Need to Do Instead!
Yes, you heard me right, exercising is not the best way, not even a good way, to lose weight. If you don't believe me, take a few minutes and research how gym memberships and working out have absolutely sky-rocketed over the ten years or so, and how obesity has also sky-rocketed right along with it. It should be completely opposite, the percentage of people overweight and obese should be dropping like crazy. It would be if exercise actually helped people to lose weight.
There are exceptions, you might cite the show The Biggest Loser for instance, but those people work out five to six hours a day and eat virtually nothing, this is not realistic at all. This idea has officially become more mainstream because TIME magazine devoted an entire cover story to researching and reporting on this subject. They were able to show through numerous experts and studies that people that didn't exercise were similar in weight to those people that did exercise. They showed people that exercised regularly really didn't lose much weight, if any at all. Some even gained weight.
There were many reasons and theories for this, too many to really get into here, but it was a very eye-opening piece. It seems to lean towards diet and supplementation as the way to go in losing weight. One of the best supplements you can take for losing weight is goji berry supplements. They are being hailed as almost a miracle fruit in the fight against obesity. Many people are taking them and having a lot of success by doing nothing more than adding them to their daily diet regimen.
If you are interested in losing weight, no matter how much, I suggest you not only read that article in TIME, but also check out Goji Berry supplementation below, you will be surprised at what you learn.
Weight Loss Secret - Get Weight Loss Motivation
It's not uncommon to start a weight loss program, but never finish it. We either ditch the diet, throw in the towel on our exercise efforts or both. Whatever the cause (and the excuses are many) it doesn't mean that you're destined for failure. Even if you've started and stopped 100 times before, this time doesn't have to end the same way.
By finding the right combination of weight loss motivation, you will find it a little easier to stick to your plan than if you rely on sheer will alone. And although maintaining proper motivation can be one of the biggest hurdles you face, there are some tips you can use to stay motivated.
1. Get Into the Groove. We all know that next to diet, exercise is vital to losing weight. To get motivated to exercise, remember that music makes you move and possibly groove. A recent study by the North American Association for the Study of Obesity found that women are more likely to stick to an exercise program if they listen to music while working out. Sites like jogtunes.com let you select your workout pace, then download playlists of songs with bpm's (beats per minute) that match your heart rate.
2. Make the Mirror Your Friend. Another way to stay motivated in losing weight is to actually face yourself in the mirror. Odd as it may sound, when you feel fat you shouldn't shun mirrors. A study in the International Journal of Eating Disorders found that mirror-exposure therapy--staring at your bod in the mirror and stifling the usual criticisms of your thighs--can improve body image, which, can help keep you committed to healthy eating.
3. Set Reasonable Goals. It is also important to set reasonable goals in order to maintain proper motivation. Make a list of all the reasons why you want to lose weight, e.g., lose 10 pounds, fit into a new outfit or for a special event. Tape them to your mirror in your bathroom and read them each morning when you wake up. This will serve as a constant reminder and help keep you on track.
4. Find Support. Support from other people can keep you motivated to lose weight. And it doesn't have to be in a group setting. Studies show that dieters who get counseling over the phone lose just as much as those who get it face to face.
5. Reward Yourself. Plan a treat for yourself when you have had a great week or reached a particular milestone. Make it non-food related such as getting a pedicure, facial or massage. Try anything that will not only help you look better, but make you feel better as well about your great progress.
It is important to note that motivation is but one secret to weight loss success. For additional weight loss secrets to help you achieve your goals click the link below to receive a complimentary copy of "7 Secrets to Fat Loss."
How to Lose Weight For a Wedding - Don't Be a Fat Bride!
If your wedding date is approaching and you need to lose weight fast then you probably don't have time for a bridal boot camp or complicated fitness book. As someone whose been overweight, I know how stressful it can be when you're planning the biggest day of your life. Luckily, losing weight does not have to be a chore. Recently, a breakthrough diet was featured on the Oprah Winfrey show that has given overweight sufferers new hope.
The Best Bride Diet
Depending on how soon your wedding is, you can slim down into your gown in as little as a week with the acai diet. As explained by Dr. Periccone on Oprah's show, acai berry is loaded with antioxidants, vitamins, minerals, and metabolic boosters to burn fat. Acai fights fat in two ways: boosting the bodies metabolism and suppressing junk food cravings, and detoxifying the body from toxins and excess waste that builds up in the colon.
What Can You Expect
As someone who's taken the acai diet challenge, the first thing I noticed is that after one serving in the morning, I had plenty of energy to keep me going through the day. Unlike coffee, acai gives you a natural energy boost without the jittery effects of caffeine. Since it's all-natural, there are no harmful side effects. The problem with most fat burners is they contain lots of caffeine and stimulants, which can be harmful to the body.
Within the first week of using the acai berry diet, I was able to lose nearly 5 lbs without starvation and vigorous exercise. Just by being in control of what I ate I was able to see a huge difference. If you're looking to slim down into your wedding dress, and want an easy to follow diet then check out acai berry.
Please see http://www.quickrapidweightloss.info
Lose 15 Pounds in 20 Days - Most Effective Diet to Easily Lose a Lot of Pounds Quickly & Naturally!
Lose 15 Pounds in 20 Days - Most Effective Diet to Easily Lose a Lot of Pounds Quickly & Naturally!
I never thought it would be possible to lose 15 pounds in just 20 days until I discovered this very powerful diet. Take just 60 seconds out of your busy day to read this article and see exactly what that diet is!
First things first. After years of researching, the types of diets I have come across that I highly recommend you avoid are fad diets (low calorie, low carb, low fat, etc.) and those crazy celebrity endorsed diets that you see all over the place. Those types of diets can cause a myriad of problems including slowing down your metabolism. A slow metabolism will lead to stored body fat and rebound weight loss!
The best diet I have found to lose a lot of pounds quickly and naturally is the calorie shifting diet from Fat Loss 4 Idiots.
This diet will cause extreme weight loss and fat loss simply because it is based around getting your metabolism as high as possible...and keeping it that way all day long!
The two main features of this diet is the diet generator that you'll receive which will create a menu plan of foods that you'll eat during the diet. The second feature is the shifting technique that you'll discover. Once you learn the shifting technique, you will end up elevating your metabolism to the peak causing all day weight-loss and fat loss.
So, if you would like to lose 15 pounds 20 days from today easily, quickly, and 100% naturally, then I recommend you try out the calorie shifting diet today.
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