Weight Loss And Stickability!
It should be said that the key to a successful exercise program is perseverance. This means that you need to stick at it for the long haul.In fact, it is best if you commit to it for the rest of your life. Sure,it will be hard going at times. But if you have stickability – if you can stay with it – it will be well worth your efforts.
Staying motivated may begin with having a tangible goal. For instance, if you are basically inactive when you start your program, you should aim to burn off 500 calories a week. If you are fairly active when you start exercising, your goal should be 1,000 calories. But you must also have a long-term goal. This might be doubling the amount of calories you burn within six months of commencing your exercise program.
You might consider starting an exercise log. Here, you will record exactly what kind of aerobic, anaerobic, and stretching exercises you do each week. Be sure to include the number of repetitions you’re performing with each exercise. This way, you will be able to chart your progress. Seeing how well you’re doing can be truly inspiring and can keep you going when the going gets tough,and you are finding it difficult to go on.
Another effective motivational strategy is to join a group that engages in some kind of exercise. For instance, you might become a mall-walker or you might find a local dance club to join. Other possibilities include hiking groups, golfing groups, softball teams, or even ping-pong teams. The fact that you are part of a social network will help to keep you motivated.
You might try psyching yourself up by using a computer screensaver which says, “Get moving.” Or you might post a “get moving” sign on your refrigerator. In other words, you should be constantly reminded of the value of exercise. You might also invest in home exercise equipment such as a treadmill, elliptical trainer, or free weights. The amount of money you spend could be a powerful incentive for making sure that you use the equipment on a regular basis. You should also place the equipment in a prominent place so that you have to pass it often. After a while, you’ll find no excuse not to exercise.
You might also consider investing in exercise videos or DVDs. These allow you the convenience of exercising in the privacy of your own home. They can also give you an electronic “exercise buddy” who can help keep you inspired even on rainy days when you don’t feel like exercising at all.
Another effective idea is to place your athletic shoes near the door so that you are reminded of the need to walk rather than drive. You might also consider rewarding yourself for keeping with your exercise program. Your reward could be as elaborate as a holiday or as small as a treat from the dollar store. The idea is to make sure that your accomplishment is celebrated.
While we’re on the topic of celebration, seriously consider throwing a party once you’ve reached an exercise milestone. You can serve nutritious snacks and beverages and even encourage your guests to come in their athletic wear in order to build upon the party’s theme. Sharing your joy can help to motivate you to continue your physical activities.
It should be said that there is no right way to exercise. But you do need to make sure that whatever you do is effective and that you’re sufficiently motivated to do it. By following just a few simple tips, you can ensure that your exercise routine is not just a fad, that it will continue over the long term. Remember that you will face setbacks from time to time, but don’t let that stop you from reaching your exercise goals.
Stickability. That’s the name of the game!
The 5 Laws of New School Fat Loss
By Craig Ballantyne
TurbulenceTraining.com
I’ve just spent another weekend explaining what Turbulence Training
is to new potential clients. By the end of the day I had my speech
memorized, and decided to turn it into a new article for you called,
“The 5 Laws of New School Fat Loss”.
Here goes…
Turbulence Training is a structured routine that I came up with
that allows you to get the most results in the least amount of
time, no matter what your goals.
This revolutionary new workout system evolved from both scientific
principles as well as personal experience.
And it originally came to me in a dream in University. (Just kidding.)
The truth is that during my graduate years at University, I was
searching for an efficient and effective way to stay lean while I
was stuck in the lab for up to 16 hours a day doing my thesis.
Obviously, I didn’t have a lot of time to exercise…
So I based a new program on what I had read in hundreds of fat loss
research studies, as well as my countless past workouts that I had
recorded faithfully over the years.
And from that research and from my own personal workouts and results,
Turbulence Training was invented and have given rise to the 5 Laws
of New School Fat Loss.
Law #1) Use intense resistance training
NOTE: This doesn’t just mean lifting heavy weights…it could also
mean doing difficult bodyweight exercises or even explosive exercises
(like I use in the TT circuits).
Here’s why…
Intense resistance training stimulates what is called muscle protein
turnover. This is important for two reasons:
a) It causes your body to burn extra calories and belly fat when you
are not training (so while you recover, etc.).
b) It stimulates muscle re-modeling.
That means it will help you maintain your muscle (and sculpt your
body) even while you are eating fewer calories and burning fat.
However, if you rely only on light weight & high reps, you won’t
keep that muscle and your metabolism will decrease.
Law #2) Switch from slow cardio to interval training.
Research shows that interval training is more effective for burning
belly fat than regular cardio – even when you don’t change your diet!
Interval training is what separates people with 20% fat from those
men and women with the lean, athletic, sexy abs body type.
Interval training also builds better sport conditioning and
“everyday fitness” that is more practical in life.
For example, how often do you ever need to run 5 miles? Pretty much
never, right?
But how often do you need to climb a few flights of stairs or chase
one of your kids? Those are every day demands…and will be best
improved by interval training, not 30 minutes on the elliptical machine.
Law #3) Use non-competing supersets to do more work in less time.
By using the Turbulence Training system of non-competing supersets,
where you do 2 unrelated exercises back to back, you’ll avoid
muscle fatigue and get more work done in less time.
Therefore, you’ll burn more calories compared to traditional workouts.
This is one of the major reasons Turbulence Training is so efficient
and effective.
Law #4) Use Total Body Workouts
Skip the classic steroid-bodybuilder method of doing one body part
per day. That will only give you overuse injuries and a big body set
up for more injuries & chronic pain in the future.
Not what you want, right?
Of course not. So switch to three total-body workouts per week,
using a variety of exercises, and when possible, using a variety of
training methods – from dumbbells to kettlebells to bodyweight
exercises. That’s what you’ll get in the latest TT workouts here:
Rule #5) Change Your Workout Every 4 Weeks
The Turbulence Training workouts are changed every 4 weeks, and
sometimes every 3 weeks for advanced results.
Why?
To avoid the dreaded fat loss plateau. If you’ve been doing the same
workout over and over for more than 4 weeks, your results will slow
down and eventually come to a complete stop.
You MUST change your program…and that’s why I create not just one,
but TWO new Turbulence Training workouts every month for TT Members,
so that they will always have a new program to keep their fat loss
results moving along.
In fact, the Turbulence Training System is simple to adapt and easy
to modify for the creation of an endless number of workouts – a
great thing to know if you are a personal trainer or simply someone
that loves the body transformation results of a fast workout.
Whew!
Now a lot of this info was new – and even shocking – to the people I
spoke too yesterday. They were still a little skeptical. And that’s
fine, it’s totally natural.
So I suggested they try out the program for a few weeks, and you can
do that too with the 21-day trial here:
For less than 5 bucks (that’s less than the price of an apple, a
banana, and a water here at the hotel!), you can try out the 5 Laws
of Fat Loss and the Turbulence Training program for 3 weeks.
I promise you’ll love the program and the fast fat loss results you
are getting. And if for any reason you don’t, just let me know and
you won’t pay a penny more.
Say goodbye to the old-school workouts and fat loss plateaus and use
these 5 laws of new school fat loss to finally get results.
Now you know what really works,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
TurbulenceTraining.com
The Kind Diet by Alicia Silverstone
Alicia Silverstone is probably best known as an actress, most notably for her generation defining part in the film Clueless, and she continues to work in theatre and in the studio at the present time. But in her book The Kind Diet, this committed conservationist shares with us the reasons that led her to quit eating meat and dairy products forever.
Alicia realises that changing life-long eating habits is a difficult process, and not everyone can adapt at the same pace. For that reason, The Kind Diet has 3 separate levels to suit from the entry level for people who are just starting out on the vegan route, to the experienced vegan, where the program is more detailed but still well explained. The Kind Diet also introduces delicious food that will satisfy at every level. Because you are meat and dairy free doesn’t mean you have to be starved of good food. There are even superb desserts that will keep anyone with a sweet tooth happy!
The Kind Diet by Alicia Silverstone at Amazon.com
Check out this review from a current owner:
starryswirl said,
“I had stopped eating meat again after almost 10 years. And I needed to find a vegetarian cookbook to give me direction. This book is inspiring in many different ways. It reinforces the reason why I decided to go veg again and gives you different options. Alicia does a really good job of keeping the book engaging and personal. Like a good friend who wants to hang out in the kitchen and cook healthy food with you.”
Review paraphrased for space. Read the full review HERE.
If your goal is to drop a few pounds, boost your metabolism and energy levels or simply to save the world, Alicia Silverstone and her book The Kind Diet, will guide you through the changes to a plant based diet, offering encouragement and information all the way.
Buy this book at Amazon.com today.
Weight Loss Plans For Success.
It is a simple formula that can be used when trying to figure out how to lose weight. It is not going to disappear on its own, so the best thing that you can do is to eat less and exercise more. Not only is eating less a part of the plan, but it also matters what kinds of food that you eat. Here are some helpful tips to help you get started on your weight loss plan:
- Always eat breakfast. This can help keep you from getting hungry later and then losing control over what you choose to eat.
- Stock your shelves with healthy foods and snacks and get rid of the foods that should not be there, like salty foods and sugary foods.
- Fill up on fiber by eating foods like fruits, vegetables and whole grains. The fibers in foods like these healthy ones, will fill you up and help you from making unhealthy food choices.
- Do not make the mistake of doing well all week, and then lose it on the weekends. This can cause you to regain the weight you may have lost during the week.
- Watch the size of your portions. Your perception of what a serving size should be and what it really is are often very different. You can help figure out what a serving should be by measuring out your portions accurately, especially when you first start your healthy eating plans.
- Set lifestyle goals – not simple weight loss goals. It takes a total commitment to eating healthy foods and having a good exercise plan. This does lead to healthy weight loss, but it takes a little bit of time. Looking at your weight daily can cause you to not see the results that you want. This can make many people give up and go back to unhealthy food choices. Stick to your plans and don’t let this happen.
- Take healthy snacks with you when you are on the go. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of getting unhealthy snacks instead.
- If you really want a certain food, do not starve yourself from it, instead think of it as a treat and only have it once in a while.
- You need to get more active. The best way to help lose weight is to eat healthy and exercise.
- Keep a diet journal. If you keep track of what you eat, when and how much you exercise, and your moods will keep you on track and motivated to continue the course.
Weight Loss Motivation – How To Find It And Keep It!
Everyone who has ever tried to lose weight knows that the really big issue is motivation – where do we find it, how do we keep it going, and what do we do when it slips!
To be successful at losing weight you must find your own motivation. More importantly, you must keep motivated, even when times get tough!
Below are some tips and tricks and other resources that will help you find and maintain your motivation.
- Set your goals and work out a realistic timescale for achieving them. Commit to them 100%.
- Put it in writing! Scribble down in as much detail as possible why you need to lose weight, how much you want to lose,and when and how you will lose it. The more you commit to paper the better. Carry a notebook around with you and use it to record thoughts and ideas, recipes, quotes – whatever will inspire you and keep you going.
- Tell a friend or member of your family and ask them to help you stick with your plan.
- Remember that you are losing weight and improving your health “one day at a time”. You can stick at anything for one day!
- Don’t dwell on the junk that you are taking out of your diet. Instead, celebrate the healthy foods that you are putting in.
- Make bullet points of your main motivational issues and write them on a stack of cards.Stick the cards where you will see them regularly – on your bathroom mirror, in your purse, in your car, on the fridge.
- Create a “mantra” to repeat to yourself when times get hard. For example, “Every day I am improving my health, my looks and my well-being. I am getting stronger in every way.”
- Consider asking for sponsorship from friends and family for a good cause. Perhaps you can raise money for starving children while you get your own eating under control.
- Start a file or scrapbook of articles, recipes and any other interesting titbits you read.
- Start another file of fashion and wardrobe ideas. Plan what you will need to buy when you shrink a size or two!
- Buy a piggybank and fill it up with a particular sum for every pound you lose. You can use it towards your new outfits!
- Find someone to share the experience with, and laugh your way through the tough times.
- Learn from other successful slimmers. Read other people’s stories, join a club, find a chat room, or start your own email group.
Whatever it is that keeps you motivated, find something, and you will reach your goal for sure.
