Weight Loss Articles:
WARNING!! Always seek the advice of a Medical Doctor
before starting, or making changes in your diet or exercise program.
In today's fast paced world, sometimes it can be challenging to find the
time to get to the gym to workout. I am sure you have heard many people
say, "There just aren't enough hours in the day." The number one excuse
for not training on a regular basis is not being able to find the time.
Ninety nine percent of all excuses are not valid! If you are
serious about getting in shape, if it is a top priority, nothing will
get in the way of you achieving your goal. If you want something bad
enough, it is amazing what you will do to get it. Here are a few things
you can do to eliminate the "I don't have time" excuse.
- Get up an hour earlier, or stay up an hour later. Dedicate
this extra hour of time to training and achieving your fitness goals.
Fact: Most people spend more time sleeping than they need to. Eight or
nine hours of sleep can be great, but by no means necessary to
maintain your health and let you feel good.
Personally, I find it easier and more effective to get up an hour
earlier and train first thing in the morning for two reasons. Training
first thing in the morning increases your metabolism and keeps you
burning calories at an increased rate throughout the day. Another
great reason to train first thing is to eliminate the possibility of
procrastination and blowing off a workout. By the end of the day, the
last thing in the world you want to do after a long day of work and
responsibility is workout. Getting your training in first thing will
also increase your energy level and make you feel good about yourself.
It gives you a sense of accomplishment which will help you tackle the
rest of your day and insane schedule with a smile.
I am sure that at least one "morning person" reading this said to
themselves, "Get up an hour earlier, he must be out of his mind!" Even
if you get up half an hour earlier, this equates to three and a half
hours of exercise time a week that you didn't have before. With only
investing a half hour a day, you can get quick, noticeable results.
- Put together a home exercise program for those days you just can't
get to the gym. For about $150.00, you can buy some dumbbells, a
bench, and a floor mat for abdominal training. Although you can not
get as thorough a workout as you could in a health club - it's better
than nothing! Herschel Walker, a pro football player, has one of the
best physiques around and he has never touched a weight! His workout
consists of push-ups, sit-ups, and cardiovascular exercise. You can
get great results sticking to the basics. Remember, consistency and
intensity are your key ingredients for success.
If money is an issue and you can't afford to buy the equipment
mentioned above, all you need is a VCR. There are hundreds of great
video tapes designed for toning, weight loss and fat burning. If you
don't want to go to a gym, this allows you to exercise in the privacy
and comfort of your own home.
All exercise video tapes are designed with music as a background. Music
is a powerful tool when it comes to exercise. It lifts your spirits and
increases your enthusiasm. Music also takes your mind off the clock and
makes your workouts seem to go faster.
Exercise to music that you enjoy. If you like music from the 50's, 60's
and 70's, Richard Simmons "Sweating To The Oldies", or Cory Everson's
"Step In Time" are great beginner level programs. If you like martial
arts and self defense, purchase a tae bo tape.
If you are in decent shape, semi-coordinated and like today's dance
music, you can choose from several of MTV's "The Grind Workout Hip Hop
Aerobics", Paula Abdul's, "Get Up And Dance", Milo Levell's "Hip Hop
Body Shop", Kathy Smith's "Latin Rhythm Workout", or Christy Lane's
"Funky Freestyle Dancing."
If you have two left feet like me, you will quickly be able to master
Denise Austin's Xtralite Beginner's Aerobics.
All of these tapes and hundreds more are available for sale at most
music and major department stores. If you want to check out a tape
before you buy it, most of these video tapes can also be rented at your
local video store.
Incorporating these simple principles into your daily routine will make
it much easier for you to stick to the program, improve your health, and
move closer to your fitness goals.
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Avoiding The Common Mistakes
On any given day, you can walk into any gym and find
well-intentioned, but frustrated members. No matter what exercise
program they try, they can't seem to achieve their goals. Some have
gotten positive results for awhile, but have flat lined and just can't
seem to get off a plateau. If you are serious enough to dedicate your
valuable time to improve your health and appearance, then make it count
and get the maximum return from the time you are investing. If you avoid
the following common mistakes, you will have a much better chance of
building the physique you desire.
- Too Much Time Between Sets - Most people socialize far too
much in the gym. If you want to socialize at the gym, do it after you
finish your workout. Make your lips the last muscle group you train.
Unless you are a power lifter, you should never let the muscle group
fully recover between sets. A good rule of thumb for minor exercises
(ex. bicep curls, calf raises, triceps extensions) is 60 seconds of
rest between sets. For major exercises like squats, 90-120 seconds may
- Trying To Reduce Fat In A Certain Area - I know men who do
endless sit-ups to burn the fat in their abdominal area to get that
six pack of abs and get rid of those love handles. I receive e-mail
from women who want to get rid of unwanted fat in their legs, rear-end
and arms, and think the solution is increased weight training for that
particular body part. You can not spot reduce body fat. To get
positive results, you need to reduce your body fat throughout your
entire body. You can not pick and choose. To reach your goals you need
a balanced program of weight training, proper diet and cardiovascular
exercise. As you decrease your overall body fat percentage, your
problem areas will improve.
- To Gain Size And Muscularity, You Must Stick With Free Weights
- This is a common misconception. Barbells and dumbbells are a staple
for increasing muscularity, but by all means complement them with
machines. Machines and cable exercises allow you to specifically
concentrate on certain areas of a muscle group, and significantly
decrease your risk of injury.
- Rushing Through A Set - A classic example that comes to mind
is the young novice trying to show off on the bench press. With no
form, rhyme or reason, he bounces the weight off his chest fast and
furiously. Other than increasing your chances of injury, this serves
no purpose. By slowing down the pace and concentrating on muscle
contraction and form, you will get the maximum return from your weight
training and significantly decrease your chances of injury.
- Doing The Same Old Routine - One of the main reasons people
plateau is they do not shake things up a little. By doing the same
thing day after day, your muscles adapt to the routine and you will
stop making gains. Mix things up by adding in new exercises, switching
exercise order, and varying the amount of weight and the number of
repetitions in a set. Changing your routine will shock your muscle
groups and help prevent stagnation.
- More Is Better - For a large muscle group like your chest, you
may do 12 sets to muscle failure. If you train your triceps after
chest, they are already pre-fatigued from your chest exercises. All
you really need is 6-9 sets to properly finish off your triceps. Two
or three exercises, three sets each is plenty. Anything more is over
training which increases your chances of injury and slows your
Weight Loss Approach
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 lifetime
habits. But it's a process you must learn in order to succeed. It is
said that if you do something for 21 days it will become a habit. You
and you alone are the one who has the power to lose unwanted pounds.
Think Like a Winner
Think like a winner, and not a loser - - remember that emotions are
like muscles and 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
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.
Learning New Skills
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
Doctors now say that walking is one of the best exercises. It helps
the total circulation of blood throughout the body, and thus 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 the options with your doctor and
take his advice in planning your exercise and weight loss program.