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Weight Loss – Smart Goals for New Year’s Success

Posted by admin on November 29th, 2009 Comments Off

The New Year is almost here, and with it comes the opportunity for each of us to examine where we have been, where we are, and most importantly where we are going as we head into the future. After some reflection on our lives, many of us use the New Year as a chance to wipe the slate clean. We make a resolution to do something different or new with our life.

By far the number one New Year’s resolution most people make is to drop a few pounds and get into shape. Ask any health club manager and they will tell you stories about the mad rush of people eager to join their club. People full of enthusiasm that push their bodies to the limit hoping for instant results and magical physique transformations. More often than not, this enthusiastic crowd will return to their old habits by spring. Why? Because they didn’t have a plan. When life throws you a curveball, it’s easy to get knocked off course. However, with a well laid plan and realistic goals, it is much easier to knock life’s curveballs out of the park and successfully follow through on your New Year’s resolution.

Before you begin your exercise and weight loss program, you need to determine what your goals are. The most effective method that I have used for this is called the SMART goal setting method. SMART is an acronym for Specific, Measurable, Attainable, Realistic and Timetable.

Specific – When you think about setting a goal, be as specific as possible. The more specific you can be the better. If you want to lose weight, how many pounds are you going to lose? If you’re going to go to the gym, how many days per week will you go? How long will you exercise while there? At what intensity will you exercise? (Use a heart rate monitor for cardio; use a stop watch to measure rest periods, work intervals, etc.)

Measurable – Have you ever heard the saying “you can’t manage what you don’t measure”? You must measure your progress if you want to reach your goals. When you exercise keep a log book to record each training session. Write down the distance and speed with which you completed your cardio session. If you use a heart rate monitor, record those readings as well. When weight training, record weight, reps, sets and type of exercises performed during your training. Once a week weigh yourself and record that as well. As you build a log over time, you’ll begin to see patterns develop and progress being made. It feels good to look back over months of hard work and see in black and white how far you’ve come. Remember, the numbers don’t lie.

Attainable – Are your goals attainable? Be honest with yourself. If you need to lose 25lbs, but in your mind you just don’t feel like you can do it, then start with a lower goal like 10lbs. Remember, a goal should take you out of your comfort zone; However, you should still feel confident that it’s attainable.

Realistic – Let’s say that you’ve decided to lose 10ibs; However, you want to do it in two weeks. Or maybe your goal is to spend an hour and a half in the gym six days a week even though you have two young children, a husband and a full time job. These goals are not realistic. A better option would be to lose 10 pounds in 5 weeks or go to the gym for an hour four times a week. Again, be honest with yourself and set realistic expectations.

Timetable – A goal is not a goal unless there is a timetable attached to it. Setting a timetable provides you with accountability and a sense of urgency. It also allows you to continue setting new goals. Your journey never ends when you reach the date you’ve set for achieving your goal. You should continue setting new goals to build upon the foundation you’ve laid.

If you follow the SMART method for goal setting, you can go into the New Year with confidence that you’ll finally succeed at accomplishing your New Year’s resolution!

To Your Success,

Lee Daugherty

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Weight Loss and Being Overweight Seem to Have a Strange Correlation

Posted by admin on November 26th, 2009 Comments Off
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The Magic Formula for Weight Loss

Posted by admin on November 26th, 2009 Comments Off

Here is a very simple truth. All of us want to look and feel good. At the present, being overweight has

reached epidemic proportions. We as a nation have become obsessed with the idea of losing weight.

Weight loss products are a multi-million dollar business. Each and everyday those of us who are overweight or obese search for the perfect solution to our problem-how to lose those unwanted pounds.

There are diets, books on diets, diet pills, herbal supplements, exercise programs, weight loss programs, prepared foods, diet drinks and the list goes on.

Industry statistics reveal that the average person attempting to lose weight changes weight loss products or programs about every six months. This makes one wonder if anyone is successfully losing weight.

Well, I’m about to reveal to you “The Magic Formula” for losing weight and keeping it off forever. It consists of three steps. When you truly grasp the basic truth of what I disclose to you, you will be that much closer to your goal.

Implement what I tell you and you will never have a weight problem again. Here are the three steps to “The Magic Formula”.

Step 1- This, believe it or not, is the most crucial step. Without this your are doomed to experience a pendulum effect in your attempt to lose weight.

This is it – Make Up Your Mind!

This is on almost every list that has been published. It is common to see this one as setting or writing down your goals. Oddly enough, I don’t see the emphasis that this step deserves.

Making up your mind is much more involved than writing your goal down on a piece of paper. It is much more than cutting out pictures of models wearing a swimsuit and putting them on your fridge.

To genuinely make up your mind, to establish a personal

conviction, you must go deep inside, discover that reserve of inner strength and make your number one priority your weight loss program.

When you genuinely establish your goal, every step will lead you to your goal. Even your missteps. Conversely, not establishing your goal concretely will make your missteps into obstacles that you can not overcome.

Step 2- Change your diet. This is the truth, plain and simple, dieting does not work. In the past if you have tried dieting, you are aware of the yo-yo effect that it causes. You lose weight and gain it back. Then you repeat the process.

One must understand that getting fat does not happen in a vacuum. When you eat commercial food, processed food, food with preservatives and chemicals, you will gain weight and put your health at risk.

Every animal in nature has a source of food that is

appropriate for its consumption. For humans, it is whole grains, beans, vegetables, seeds, nuts and fruit.

Here is a simple truth. When you make your diet consist of food from these groups the largest part of your diet two things will

occur. When you use this approach you will lose weight effortlessly. Your health will improve. It is that simple.

Step 3- You probably need more physical activity. Regular exercise accomplishes much more than just burning calories.

Exercise gets our blood moving. Not only that, it will improve our mood and clear our

mind. It gives us confidence. In other words, it makes us feel better. Have you ever noticed that it is easier to accomplish our goals when we feel better?

Whenever possible, the best type of exercise is natural. Ride a bike, go swimming, go for a walk or go jogging. Any activity that you can do daily for between a half hour and an hour will work just fine. Figure out what it is that you enjoy and just do it.

There you have it, “The Magic Formula” for weight loss. Take some time and consider how you can implement these

changes into your life. Without any doubt, I assure you that once you do this,

you will be extremely happy with the results.

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Four Weight Loss Secrets

Posted by admin on November 25th, 2009 Comments Off

If you are struggling with your weight you probably know how difficult and frustrating losing those extra pounds can be. However, there are four secrets that many people don’t know that can make weight loss that much easier. Weight loss is never easy, but if you work hard and set yourself a weight loss goal you should easily start seeing the results.

The first secret to weight loss is to talk to your doctor. This is not a secret, but it is something that most people don’t either think of doing or actually do. If you talk to your doctor, he or she can to check your health and medical history and determine exactly what the cause of your problem could be. In some cases, your medical condition can go beyond the reach of a healthy diet and regular exercise. If you talk to your doctor, you can easily get to the bottom of the problem and pick up some helpful advice to lose weight.

Another great secret to weight loss is to improve your posture. Ok, that is not exactly a way to lose weight, but it will certainly make you look thinner! Good posture, whether you stand or sit, will immediately give you a more slender look. In many cases when we are trying clothes on in a dressing room, you always stand up straight to get a better idea of how they look. if you really want to look like you have lost weight good posture is essential at any time. This can also help with the weight loss process itself, for instance good posture when exercising leads to more effective and safer workout.

The third secret to weight loss is to get your whole family involved. It can be very tempting to have a hamburger with your husband or a double helping of fries with your wife, but if the whole family is eating healthy food, weight loss will not seem so depressing. Keep the junk food out of the house completely, and everyone is healthier.

Finally, one of the biggest secrets to weight loss is to think your weight in relation to everyday life. Take the stairs instead of the elevator. Park in the last parking space in the mall or at work and walk to the front door. In the morning cut out coffee and replace it with tea. Go play outside with your children rather than stay in the house watching tv. Go out dancing instead of a movie. These small things may not seem so significant at the time but they will make a big difference in the long run to your life in general. It’s simple, less calories and more exercise equals weight loss.

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Consistency Is Key To Your Weight Loss Success

Posted by admin on November 23rd, 2009 Comments Off

The idea of a weight loss program is for you to develop a consistent approach to weight loss, as well as a healthy endurance when exercising. A weight loss program’s objective is to get rid of the excess fat in your body, while retaining the healthy and lean muscle tissues and body fluids.

Focus & Dedication
The weight loss program requires your focus and dedication. So you need to be physically and mentally prepared. It is highly advised that you visit your doctor for a check-up before embarking on any weight loss program.

It is important that when starting on any weight loss program, you should be positive enough to work for the results. Do not get impatient easily. Long-term weight loss effects are assured as long as one sticks to the weight loss plan at hand.

Stretch, stretch and stretch!
Before exercising and working out the muscles, a little stretching is needed to avoid any injury or soreness.

It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable but not too convenient that it will not be much of a challenge.

The First Week
The first day of the weight loss program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. In less than an hour, you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole weight loss program for the week.

On the third day, go for a brisk walk or jog for ten minutes. For beginners, a lower body workout should be done in the evening.

On the fourth day, a good rest and good stretch is in order. This lag time should be used wisely though to sort out any negatives in your mindset.

The fifth day starts with a good 10-minute walk. Exercise the lower body in four sessions of workouts, follow this up with another 10-minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. Always try something new if you get bored easily.

The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning. If by this first week you are able to stick to the weight loss program, you have a great chance to boost your weight loss and stay with the plan until you achieve the desired result.

Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

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Healthy Diet for Long Term Weight Loss Success

Posted by admin on November 22nd, 2009 Comments Off

Weight loss is all about burning more calories than you eat, but what’s the best way to do that? Knowing the basics of how to lose weight, how to exercise for weight loss and how to motivate yourself are essential for creating a program that works for you.If you’ve ever tried to lose weight, you know it can be a difficult process. But, there are ways to make it easier. Understanding exactly what you need to do to lose weight is your first stepDespite what you may think, losing weight isn’t a mysterious process. In fact, weight loss doesn’t even have to involve strange diets, special exercises or even the ‘magic’ of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds.Rules of Weight LossTo lose one pound, you must burn approximately 3500 calories  over and above what you already burn doing daily activities. 1.  Calculate your BMR  (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc. 2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. 3. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you’re eating less calories than you’re burning, you’ll lose weight. Setting weight loss goals is probably one of the more difficult things to do when you embark on an exercise and/or diet program. How much do you need to lose? That question is hard to answer and often based on your particular goals. If you’re losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? How do you set a reasonable goal for yourself?The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.Do You Need to Lose Weight?If you talk to most people, you’ll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what’s reasonable for our bodies right now. In general, a candidate for weight loss may have the following characteristics: * A BMI of more than 25 * A Waist-Hip ratio of higher than .8 for women and higher than 1.0 for men * An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men Of course, those aren’t the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. But, before you set goals based on what you think you should weigh, make sure you really need to lose weight.Set Your GoalsIf you’ve determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of  factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.

 

Healthy Weight Loss

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The Positive Approach to Weight Loss

Posted by admin on November 22nd, 2009 No Comments

Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude.  We all know that losing weight can be quite a challenge.  In fact, for some, it can be downright tough.  It takes time, practice and support to change a lifetime habits.  But it’s a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds.

Think like a winner. Remember that emotions are like muscles; the ones you use most grow the strongest. If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn’t do you any good, it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique strengths and talents.

Contemplate what lies ahead of you. Losing weight is not just about diets. It’s about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight-loss process.

First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system.  Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the circulation of blood throughout the body, and has a direct effect on your overall feeling of health.  There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss these options with your doctor and take his advice in planning your exercise and weight loss program.

Looking for a good weight loss resource? Get tons of free weight loss info and Improve Your Health!

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Weight Loss Myth-Busters

Posted by admin on November 21st, 2009 No Comments

Health magazines are filled with tips relating to weight loss. Some work, some don’t. What you generally find is that those that dont work relate to things like fad diets and weight loss supplements and pills. More than often those that do work are the simple things that are to do with types of food to eat or avoid and different types of exercise or routine.The weight loss industry has always been home to ridiculous claims and promises, made to create a market where a new product or plan can find buyers. This article aims to dispel certain weight loss myths and misleading weight loss information that you may have heard at one time or another.Myth 1:Targeted fat loss, also known as Spot Reduction:It is often claimed that you can target bodily areas that are deemed problem areas for weight loss, your hips, your tummy or your thighs. This is complete nonsense; tummy tucks and leg lifts do not target the fat cells concentrated around your midriff, instead they are more likely to reduce muscle mass that resides under the abdomen. A better option is to concentrate on an exercise routine that works all areas of your body and combine it with a heathy, negative calorie food diet, that will build lean muscle mass and increase your metabolic rate, therefore burning body fat.Myth 2: Cutting back on calories will drastically reduce your body fat:This is absolute nonsense, your body needs calories to provide it with the nutrients and energy for day to day living, starve your body of calories and you will become malnourished, becoming lethargic and often unwell. This is because your body naturally goes into starvation mode and starts to save as much energy (fat) as possible instead of using it and instead your body begins to burn the tissue that usually eats the most calories, and that is muscle.So to conclude, reducing calories is actually harmful to you and your body, and once you return to your normal diet you will normally find that you will probably put on more weight than you were carrying before. This is because you will have a much lower metabolic rate due to the reduction in your calorie burning muscle mass.Myth 3: Only Cardiovascular exercise will help you lose weight:It is true that cardiovascular exercise does reduce body fat, but it is not true that it is the only exercise that achieves fat burn. Aerobics is equally as effective, yet it is weight training that is the most effective form of exercise for weight loss. Weight training actually builds lean muscle; and this lean muscle burns calories at a very high rate. Do the maths; more lean muscle equals more calories burned equals more weight loss!

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