Find A Reason For More Successful Weight Loss

Want to lose weight or get fitter, but can’t find the motivation? You need to find a reason to hit the gym, or to start a new diet. Saying “I will start on Monday” is for many, just not enough incentive. Try some of these strategies to help yourself get off the couch, restock the fridge, and reduce belly fat.

* Special occasion. Circle the date on the calendar and set yourself realistic goals. This would be for most, 1-2 pounds per week. Whenever you feel like eating that chocolate cookie, or skipping your workout, visualise the new outfit that yu want to wear.  For extra encouragement  try posting a picture on the fridge or bedside table to remind you why you are getting up early to go for a jog, and why you are not eating the pizza. Birthdays, anniversaries, reunions, vacations, they all work extremely well, just set that date before you start.

* Medical reason. Your doctor may have already given you a warning, or suggested, subtly or not, that you need to lose a few pounds, drop the blood pressure, or reduce your waistline.  You may have a family history of strokes, heart disease, high blood pressure, or type 2 diabetes. You may have seen someone in our family struggle to get around with the bad back or knees, lugging those extra pounds.

These are all extremely good motivators to get you going. If they are not, schedule a visit to your doctor and hear the scary facts for yourself. Better still, get some tests done and then let the doctor tell you what could be improved just with some diet and exercise. Don’t forget many health issues today (like diabetes type 2) are avoidable just by making healthy choices.

* Self esteem. Feeling fantastic can make a huge difference to your self esteem. If you see yourself in a more positive light, then so will the rest of the world. If those extra pounds are eroding your confidence, get rid of them. Think about how much better you are going to feel, when trim, taut, and terrific.

* Have more energy.
Tired of being tired? Need more energy to play with the dog, kids, or grandchildren? Being unfit, or carrying excess pounds makes you more tired. Once you start your new regime you will notice within a couple of weeks the extra stamina you have. Once you start having fun it should be easy to keep on going.

* Revenge. For those who have suffered some personal turmoil, like a heart break, there can be nothing better than looking and feeling fantastic. Yep, everyone might down a few beers or take solace in the ice cream for a short while but then it is time to get it together. After the chocolate and pizza mourning stage, you will want to be seen putting your very best foot forward. No-one is worth gaining 10 pounds for, or going up a dress size. If that isn’t enough, think about how you will feel in your new outfit when you bump into your ex looking better than ever.

* Appearance. Wanting to look better in your jeans, swimmers, or workout gear is a great reason on its own to shape up. No-one likes to feel embarrassed about how they look. Move your smaller clothes to the front of your closet where you can see them each and every day.

* Embarrassment in public. Maybe the thought of being seen in public, or eating out, or even doing the groceries, brings you out in a cold sweat. Perhaps you worry what others are thinking when they see you eat, or not eat. Maybe you just don’t want to embarrass your kids or your partner.

* Space.
Some people just start to get upset about the amount of space they take up in the office. Or perhaps they are tired of not fitting into seats on the plane or the cinema.

Conclusion.

Use a valid reason, whether it be health, vanity or something else, to help get you into your shorts. Once you have found something you feel passionately about, and have set yourself realistic goals, the rest will follow on more easily.


Physical Activity Reduces The Risk Of Coronary Artery Disease

Are you in the 66% of men, or 50% of women, who will suffer from heart disease in the United States after the age of 40? Pretty scary statistics aren’t they? While cardiovascular disease, otherwise known as heart disease, is the primary killer for American adults there are simple measures you can employ to dramatically decrease your chances of adding to the figures. Physical activity reduces the risk of coronary artery disease, along with quitting smoking, losing weight, reducing stress levels, and lowering your blood cholesterol levels.

Not only will 30 minutes of daily physical activity lower your chances of heart disease, but the other benefits of daily exercise include losing some pounds, boosting your metabolism, reducing stress levels, reducing the risk of type 2 diabetes and stroke, and alleviating depression. In fact, that daily 30 minute quick walk can drop your chances of cardiovascular disease by as much as 32%.

The barest minimum requirements to reap the heart health benefits is 30 minutes of a moderate physical activity 5 times per week. Those who are younger, fitter, or just more energetic, will receive even more health benefits with 60 minutes exercise 5 times per week. Moderate physical activity is defined as anything that raises your pulse and breathing rate, while still allowing you to speak.

Daily heart health activities. (Often called cardio workouts.)

* Brisk walking. As we already mentioned a brisk walk can be just as effective as any other form of moderate physical activity. This is great news for those with limited budgets. Just pop on your runners and head for a walk around the block. Walking is also great for those just getting started, the elderly, and new mums who can just pack up their stroller and take off around the local park.

* Treadmills and exercise bikes are great alternatives for those who are unable to exercise outdoors. Many of these workout items come with built in cardio programs, which can make it even easier to exercise your heart.

* Family friendly activities such as kicking the ball, throwing the Frisbee, skating and riding bikes are all excellent ways to spend time with the family and get fit together.

* Swimming and aqua aerobics are great options for those who have access to pools, or who may suffer from joint conditions.

* Tennis, squash, soccer, dancing, aerobics, jogging, and any other activities that get your pulse raised are all cardio activities.

* Sadly, housework, gardening, and yard work when performed vigorously can count towards your daily cardio workout.

* If 30 minutes of activity is too much to start, begin with intervals of 10 minutes and slowly build up.

* Before embarking on any new physical activities it is important to get a clearance from your doctor. (You don’t want to be adding to the heart disease statistics by having a heart attack while trying to get fit.)

Conclusion.

Moderate level physical activity reduces the risk of coronary artery disease dramatically and can be as simple and inexpensive as a 30-minute brisk walk 5 times a week. Heart attack or a 30-minute walk? Excuse me while I go walk my dog.

3 Simple Tips To Maintain Your Ideal Body Weight

What is your ideal body weight? Is it the lowest possible number on the bathroom scales? Is it the equivalent of fitting into size 0 jeans? Is it looking like Mr. Universe? The answer is not necessarily. Your ideal weight is a range calculated from the Body Mass Index Calculator, which takes into account height and gender as factors determining your healthy weight range.

Your ideal weight will minimize your chances of heart disease, stroke, some forms of cancer, and type 2 diabetes. The less pounds you are lugging around, the less of a burden you are placing on the joints in your lower spine, hips, and knees. Your ideal body weight range will be where you feel comfortable and healthy in yourself.

Once you have reached the magic dress or jeans size, the trick is then to maintain it. Going back to your former eating habits and abandoning your workout routine entirely will have the pounds creeping back on. Before you know it you will be back in your fat clothes. How to keep the pounds from piling back on?

* Regular exercise is one of the best possible ways to keep a check on your weight. Working out not only burns energy, and tones muscle, but will also speed up your resting metabolism. This means that your body will be running more efficiently and burning more calories at rest for longer. While you may no longer have to work out as often as when you had to exercise to lose belly fat, you will still have to workout or perform some sort of physical activity, at least 3-4 times weekly. Selecting activities that you enjoy is a great way of ensuring that you keep it up.

* Eat balanced meals.
Rigidly starving yourself is not achievable long term. Strive for healthy well balanced meals that are both tasty and nutritious. Keep the meals and snacks that you enjoyed from your diet. Slowly bring back other foods that you may enjoy that are not so healthy.

Keep the unhealthy snacks and meals to a minimum on perhaps a once a week level. Total deprivation will only result in frustration, boredom and binges. However, eating the pizza, deep fried chicken, or sweeties on a daily basis may have you quickly back where you started from. Some people find that once they have banished the unhealthy foods from their lifestyle that they really don’t miss them or crave them. If this is you, then leave well alone.

* Plan ahead for both physical activity and meals.
Packing healthy snacks and salads for meals throughout the day can ensure that you are not left starving with only take away to solve your problem. If your days are hectic, try for an early morning walk or workout before the rest of the day interferes. If your diary is telling you that there is some serious calorie intake coming up, try to be a little more careful with what your are eating, and perhaps squeeze in a little more exercise, both before and after, to compensate.

Conclusion.

Maintaining your ideal body weight is all about planning ahead and permanent lifestyle changes. Incorporating pleasurable physical activities as well as healthy and sensible eating will be much easier to maintain long term then 5 hours daily in the gym and living on raw salad.

What Is The Best Time To Exercise For The Maximium Results

“What is the best time to exercise?” is a frequently asked question. There are advantages and disadvantages to morning, afternoon, and evening exercise regimes. However, all experts agree that ultimately the best time to exercise is when you can regularly and reliably fit it in. For those of you with the luxury of being able to select your own workout time read on to see what workout hour is best for getting rid of you belly fat.

The Morning Workout

Advantages:
* over and done with before the constraints and distractions of the day get in the way.
* gets the endorphins, or feel good hormones, running, ensuring that you are starting the day on a natural high.
* mornings are generally cooler and a less polluted time of day for those exercising outdoors.
* mental alertness and concentration during the rest of the day will all be sharper.
* boosts the metabolism for the longest interval.
* burns more fat as fat stores need to be burned to produce the glycogen, or energy, required for the workout.
* morning exercisers are the group most likely to continue with their routine in the long term.

Disadvantages:

* probably have to get out of bed earlier.
* possible increased risk of injury if insufficient warm up.

The Afternoon or After Work Workout

Advantages:
* some research has shown that the body’s endurance, strength and performance are all marginally improved in the late afternoon making workouts slightly more effective. This can also give the perception to many of a less difficult workout.
* a great way to burn off the stress of the day.
* possible chance of eating less afternoon snacks and a big evening meal.
* decreased chance of sustaining injuries as the body is nicely warmed up.

Disadvantages:
* very easy for work and social activities to interfere.
* may just feel too exhausted or overwhelmed to workout.
* peak time of day at most gyms is straight after work, increasing wait times for equipment, and possible time constraints on equipment usage.

The Late Evening Workout

Advantages:
* may help with sleep disorders.
* can workout while the rest of the house is sleeping.
* reduce the stress of the day.
* gyms less crowded.
* great way to relax your mind.
* may reduce the size of your dinner and after dinner snacks.
* less distractions.

Disadvantages:
* gym may be closed.
* you may just be too exhausted too bother.
* outdoor workouts are less safe at nighttime.
* you may not receive the full benefits of the raise in metabolism for the same length of time after the workout because once you go to sleep, your metabolism automatically slows down.

Conclusion.

While research has shown that most people are best suited physiologically to exercising in the late afternoon or early evening daily distractions can make this time of day inconvenient and unreliable for many. Research shows that those who workout in the morning are more consistent in the long term. Basically, you should select a time of day that is going to work best for you. After all, exercise at any time is better than no exercise at all.

You Can Lose Belly Fat And Regain Your Health, Figure, And Self-Esteem

We all know that obesity rates are on the rise. However, did you know that an increased waistline can double your chances of type 2 diabetes for men and quadruple it for women? Most of us would love to lose belly fat, if not for health reasons, then possibly to look fantastic in our swimmers, regain our self esteem, or even just have more energy for day to day activities.

There are many many health related issues that you can actually reduce your risk of getting by shedding your stomach fat. Heart disease, stroke, high blood pressure, arthritis, sleep disorders, and cancer, along with type 2 diabetes, are just a few unpleasant conditions that you can minimize by keeping your weight within a healthy BMI.

Of course, the other great advantage to losing weight and getting in shape is how fantastic you feel in yourself. The better food, and the increased exercise makes for so much more energy in the day. Your skin glows, the compliments start flying, and you start thinking “I should have done this years ago. What was I waiting for?”

I have found a downloadable e-book TruthAboutAbs that I can highly recommend that is both simple and safe. Even more importantly, the e-book contains the diet and all the exercises you need. It has been written by Mike Geary who is qualified as both a personal trainer and nutritionist. This diet is easy to understand and even better, you do not have to buy any extra’s like fat burners, supplements, or recipes. This e-book covers the whole package from foods, working out, and how to get into better shape. The diet is safe and easy to follow long term. TruthAboutAbs is not one of those diets that destroys your metabolism and has you weighing more than you did in the beginning.

Many people wait for their doctors to order them to lose weight before they do so. But why wait for a stroke, high blood pressure, a heart attack or diabetes to lose those pounds? Why not be proactive and get in there first and order the book now?

TruthAboutAbs has been designed to strip your belly fat off fast and effectively. Mike advises you as to which foods are the best to speed your metabolism, which trigger fat burning hormones, and which are the nasties that trigger the fat storage hormones. Mike also gives you the lowdown on the best form of exercise, which exercises you should be doing, and how often. (Surprisingly, 100’s of crunches daily is not the solution to losing your belly fat.)

Many of us have tried numerous other diets with interesting names and even more interesting concepts. However, the sad fact remains that in the long term most of them do not work and the end results are rebound weight gain. I mean, if the last diet worked you probably wouldn’t be trying to lose body fat again, would you?

Did your last weight loss campaign fail because the diet made ridiculous promises that couldn’t be fulfilled? Did the diet fail because it was too strict and you couldn’t live on lettuce leaves forever? Did the diet fail because you couldn’t afford the hundreds of dollars you were supposed to spend on supplements or fat burners? Was the diet too hard too understand?

Possibly the diet failed because despite your very best efforts, the author behind the diet gave you incorrect information, or you were consuming foods that triggered your fat gaining hormones instead of fat burning hormones? (What a scary thought!) Even more scary, maybe you did get off the couch and exercised like a demon but still didn’t lose the love handles. Could it be that the exercises were not the right ones? Yes, to all of the above.

When there are many gimmicks, gadgets, diets, and fat burners on the market, it can be tempting to throw money at the ones that promise almost overnight success. I don’t know about you, but I love the thought of losing 7 pounds in a week. The problem is that once you stop you nearly always put back on 10 pounds and the symptoms from the diet almost always make you impossible to live and work with. Grumpy, hungry, grumpy, headaches, grumpy, feeling faint, bad breath, sound familiar?

Now, it’s time to be honest with yourself. Did you try your hardest last time? Did your old habits creep back up, along with the pounds? Never mind, this time you are determined to succeed and you will. You want your self esteem back. You want to look great in your swimmers. You don’t want muffin top when you are wearing your jeans and t-shirt. You want to look and feel like you did 10 years ago. You don’t want to get an obesity related disease.

TruthAboutAbs has been so successful that it is the consistently top selling abs program through Clickbank, worldwide, on the Internet. What’s more if you don’t like the e-book or you don’t get the results you are after, you have 8 weeks to ask for your refund. There is absolutely no risk, with a 100% guarantee, and a secure server that accepts major credit cards and also PayPal.

What’s to lose, apart from your belly fat or diabetes? Regain your self esteem and your health. Learn healthier eating patterns and maximize the effectiveness of your workouts. There is absolutely nothing else to spend. No vitamins, no extra recipe books, no stimulants or appetite suppressants.

Better still, right now they are giving away 7 free bonuses which on their own total some $155 if you were to purchase them separately. My favorites are the “Stability Ball Killer Abs Workouts” e-book which you can do at home, and “Skyrocket Your Fat Loss Success” which looks into the mindset needed for successful weight loss.

I have been thrilled with my results. My waist size is no longer catching up to my age. My blood pressure has come down and I feel fantastic. My family and friends are all saying how much younger and fitter I look. I wish I had found this diet and exercise program sooner, and I think you will too.

Lose the muffin top or love handles. Look how you want to look. Feel how you want to feel. Minimize your risk of getting self inflicted health issues. This program is simple, all inclusive, and safe. Click here to check out what could be a life changing program for you. Act now, while all the bonuses are still available.

Warmly,

Scott

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The Benefits Of Strength Training Increase Enormously With Age

Lifting wights, or strength training, is no longer just the domain of body builders. More and more research is showing that the benefits of strength training are enormous for everybody. Interestingly enough, the elderly and those in poor health may well benefit the most.

Lifting weights 2-3 times per week increases the density of bones and increases muscle mass. Muscle mass is important for increasing the metabolic rate of the body. Healthy bone density is important to counteract osteoporosis (thinning of the bones) and the associated fractures that go with the decrease in calcium in the bones.

Other benefits of strength training are:

* weight maintenance. Not only does the activity of lifting weights burn calories and fat, but the resulting increase in muscle mass can increase the body’s metabolic rate by as much as 15%. Muscle is a tissue that requires calories to function, whereas fatty deposits do not.

* anti-depressant. Current research has shown that strength training can be as effective for treating some depression as anti-depressant medication. Strength training results in an elevated mood from the production of the feel good hormones, or endorphins.

* glucose control. Type 2 diabetes has skyrocketed by over 300% in the last 4 decades in the US. This translates to 114 million adults living in the US with type 2 diabetes. Strength training has proven to be just as effective as medication for treating early stage type 2 diabetes and many people in the early stages can reverse their blood results with strength training and dietary changes alone. (If you have diabetes type 2 you need to consult your practitioner before embarking on a strength training program and altering your medications.)

* better balance is another positive benefit from lifting weights. Strength training improves flexibility and coordination, which contribute enormously to better movement and less falls in the aging process.

* arthritis relief. Many people associate joint disease with having to cease exercise. However, studies have shown that people with painful knees caused by osteoarthritis noted a significant reduction in their pain levels after courses of strength training exercises. Disability, signs, and symptoms, were all additionally dramatically reduced. Many participants felt that that the strength training exercises were more beneficial than their arthritis medications.

* heart health. Strength training promotes a healthy heart by assisting with a healthier body weight. The leaner the body, the less strain on the heart. Indeed, the American Heart Association recommends strength training not only as part of a preventative healthy heart regime, but also as cardiac rehabilitation for those recovering from heart disease.

Types of Strength Training

There are various forms of strength training. All have advantages and disadvantages. Different types serve different purposes and individuals. If you have never done any strength training work it is a great idea to either visit a physiotherapist, hire a personal trainer, or get a temporary membership at a health club to be properly informed. It is easy to use weights inappropriately and suffer injuries.

* Resistance bands are portable, inexpensive, and easy to store for the space challenged. There are many varieties of movements that you can perform with a set of bands. There are many DVDs and books to give you plenty of inspiration. Bands will improve strength and muscle tone, but if you want to be a body builder, you will obviously want something heavier. Over time, bands will need to be replaced when they lose their elasticity.

* Free weights improve coordination as the exercises must be performed correctly. Free weights are not as limiting as machines and offer more versatility with routines. However, weights take up space, can prove costly if you are lifting extremely heavy weights, and require knowledge and skill. Serious injury is easy with free weights. When starting out you will need a trainer. Free weights ideally require a spotter to prevent fatal injuries.

* Machines can be relatively simple to use, and to alter weights. However they do require a lot of space and money, unless of course you go to a gym. Machines do not require as much coordination as free weights. The downside is that usually numerous machines are required to work out all major muscle groups. Machines are generally safer, and it is harder to seriously injure yourself than with free weights.

Conclusion.

Strength training is excellent for people of all ages and health. Enlist the help of a professional to start a program to minimize injuries and maximize performance. Strength training has been found to be helpful in fighting heart disease, obesity, depression, and type 2 diabetes.