Seven Truths
1. It's all in your head:
Never underestimate the importance of this truth. Maintain a positive but realistic attitude about your diet, your exercise plans and your health. Picture yourself achieving each manageable goal and maintain a calm, unworried attitude. It truly does not matter if it takes you ten months or ten years to succeed. Your life is a lazy river; not the harrowing falls at the end of coursing rapids.
2. Early to bed, early to rise:
Muscle growth and repair take place with sufficient, restorative sleep. A tired body is prone to illness and injury. A tired mind makes poor choices about diet (and just about everything else, as well). Make an effort to get seven hours of sleep each night, more if possible. Try to go to bed at the same time daily so your body becomes accustomed to sleep during the desired hours.
3. You are what you eat:
You've no doubt heard this a thousand times, but I'll say it again. Diets, pills, teas, creams, exercise contraptions (plastic junk, mostly) and hypnosis; none of these things work. If they did, we'd be a nation of Greek deities, rather than the fat, dull and lazy people that we so essentially are. The diet product industry will happily take your money. Well meaning but useless low carbohydrate diets and programs like Weight Watchers are short term fixes, but not practical solutions. Very few of us will count points for the rest of our lives.
Try eating well, eating often and adjusting your food choices and quantities to fit your needs. Developing proper eating habits will take some practice, but keep working at it. Eat four to six small to moderate meals per day and drink plenty of water. This will keep you from becoming hungry and binging, a sure path to a sluggish metabolism and obesity. Plus, your body has an easier job of using the fuel if you don't overwhelm it. Choose a good variety of foods that will satisfy you and provide proper nutrition. Avoid regular indulgence in sugary, high fat food foods like fries, cookies, candy, pizza chips, soft drinks . . well you know what they are.
Here is a simple trick: Shop as you normally do and, before check-out, inventory your buggy. Are there plenty of vegetables, fruits, whole grains? Is most of your protein fish, lean poultry and eggs? Is more than 10% of the buggy filled with prepackaged, starchy meals or treats? Adjust your choices so that you have a lot of healthy, low fat protein, complex carbohydrates and a garden of fruits and vegetables. Don't skip the treats, just ensure that no more than small fraction of your buggy, hence your diet, contain these goodies.
Dietary supplements are not necessary if you eat a variety of healthy foods. If not, then a multi-vitamin may suffice. Many people are deficient in vitamins B and D and these supplements are inexpensive and easy to find. Further, your doctor might recommend a fish oil product for heart health. You might also try a low calorie, whey based protein shake to ensure that you have adequate nutrition for muscle health.
4. Less is more:
The formula for a weight management program is simple: Calories ingested = Calories expended. To gain weight calories must be ingested over and above the amount expended. The opposite is also true. When fewer calories are ingested and more expended, the result is weight loss. A pound is equivalent to roughly 3500 calories. So, to drop a very healthy and respectable single pound per week, you must reduce your current calorie intake by 500 per day or otherwise expend any additional 500 calories.
It will take a bit of research to understand your daily needs at your current weight, and what your expenditures are. Then you can develop eating and exercise habits that will help you lose (or gain) weight. It may help initially if you keep a food journal, at least until you get a feel for what foods offer the best fuel at the right calorie level.
5. A body in motion, stays in motion:
Yes, of course, you have to move! Exercise is an effective way to combat obesity, high blood pressure, sugar diabetes, heart and lung disease, and a host of other ailments. It may be difficult at first to exercise, but soon you'll find it easier and, later, you'll be downright cranky if you don't complete your daily activity. If you are ill, morbidly obese or chronically out of shape, you should begin with an easy exercise regimen that will help your body get used to the increased activity and prepare you for more intensive workouts. Try walking a few minutes from your door step and back, every day. Begin to add minutes as your endurance permits. You may be able to skip this step or spend a year on it . . it doesn't matter. Each day of movement brings you closer to fitness. Consider this: walking three miles and eliminating one dessert each day is likely enough to reduce your calorie intake by 500 calories.
When you're ready, increase your level of physical activity until you are exercising moderately to vigorously three times each week. You can continue walking and/or try something else - swimming, bicycling, jogging/running, martial arts, yoga, gardening, etc. As long as the activity works your lungs and raises your heart rate, you are burning calories and literally adding years to your life. You'll also introduce your body to endorphins, powerful neurotransmitters that create a sense of peace and well-being. Finally, physical activity can be more fun with a friend or as part of a club or social/church group. Nothing motivates you off the couch more effectively than knowing there is a friendly face depending on you and vice versa.
Seven Truths
6. No pain, no gain:
It is a fitness fact that even at rest, muscle tissue burns more calories than fat. Plus, building and toning muscle improves posture, gives a clothing a better fit and is a totally natural mood elevator. The most effective way to build muscle is through a weight lifting regimen, either at home or at a fitness center. Now, don't panic or hit the escape key. These days, gyms, YMCAs and similar clubs aren't just for steroidal meatheads and ultra thin aerobics instructors, skin glowing orange from tan-in-a-can. Tour local fitness clubs until you find one that caters to your needs and includes other folks with similar interests and levels of fitness. If a quieter, at-home routine suits you better, then pick up a set of hand weights or barbells, and an adjustable bench. Either way, set about building muscle through a practical, with an enjoyable routine. There are many superb exercises and you should try a variety. For example, we think these basic, easy 10 exercises are enough to give you a full body makeover:
Bench Press or Chest Press Machine: This is the best exercise for toning and/or adding mass to the upper body. Lying on the bench and using a shoulder width grip or wider, lower the dumbbells or barbell until it touches your chest; push it back up, finishing at arm's length. Remember to breath normally and make sure to keep a slight bend in your elbows.
Incline Press: This is a variation of the bench press that targets the upper chest. The movement is exactly the same, except that you are reclining on the bench, instead of laying flat. Lower the bar to your upper chest, just below the neck, pushing back up to finish at arm's length.
Wide Grip Chin Ups or Lateral Pulldowns: This is a terrific exercise that really improves the shape of your body by building and toning your upper back. Using a very wide grip, pull yourself up until your chin is over the bar. Ok, not so easy, and it may provoke some painful memories from high school physical education class. That's why gyms are all equipped with universal machines that allow you to select a comfortable weight, then pull it down to your chest using the same wide grip.
Bent over Rows or Seated Pulley Rows: This exercise isolates the middle portion of your back. Grasp the barbell or dumbbells at a slightly wider than shoulder-width grip and bend forward at the waist so that your upper body is parallel to floor. Keeping your back straight, pull the weight to your lower chest and lower to the starting position. At a gym, you may find it more comfortable to use the seated row feature on the universal machine.
Military Press or Shoulder Press Machine: This exercise works the shoulders. It can be performed standing, but is easier and safer to do seated, feet on the floor, back straight. Holding the barbell or dumbbells at neck level with your hands on either side of your shoulders, press the weight overhead and return it. Again, remember to breath normally and don't overextend your elbows.
Standing Barbell Curls or Machine Bicep Curls: An important exercise for developing sculpted biceps and improving the fit of your shirts and blouses. Using a shoulder width grip (or whatever is comfortable), stand or sit with arms extended downward. Bending at the elbows, lift the weight, curling it to chest height; lower to the starting position.
Lying Tricep Presses or Machine Tricep Extensions: Triceps are the muscles under your upper arms. They are much larger than their more well-known cousin, the biceps, but they are the muscles that will eliminate saggy flesh under your upper arms. While lying on a bench, grasp a small barbell with hands about six inches part. Lower the weight behind your head, bending at the elbows and but keeping them pointing toward the ceiling; return to starting position. The universal machine at the gym will have an alternative exercise that can be done standing, pushing the weight from chest height to the upper thighs.
Squats or Leg Presses: This exercise not only builds your thighs and buttocks, but develops the entire lower body. Note, if you have back problems substitute the leg press for squats. Balancing the barbell behind your neck and on top of your shoulders, squat as though you are sitting in a chair; stand up. Your feet need to be wider than shoulder width apart and flat on the floor. Breath normally and keep your back straight.
Calf Raises: This is an easy exercise that requires no machine, though there are several available. Standing with your forefoot on a step, curb or platform, lower your heels toward the ground, getting a nice stretch. Next, raise your heels until you are on tip toes; lower to starting position.
Abdominal "Ab" exercises: Work the core, trim the waist! There are many, many ab exercises and machines designed to work lower and upper abs, and the obliques (side). While you can choose all or any, we recommend you skip sit-ups, which strain the back and involve a lot of wasted motion. The standard crunch is perhaps the most popular and safest alternative to a sit-up. Lying on your back with your knees bent, raise your torso, chin pointed toward the ceiling; lower to the floor. Your arms may be crossed in front of you or behind your head. Be sure to avoid putting pressure on your neck.
Beginners should shoot for two sets of each exercise, with ten repetitions of each. You can add sets, 'reps' and weight as your endurance increases or until you achieve satisfactory results. If you are chronically ill, extremely overweight or have joint/muscle impairments, then you may have to start much slower, performing simple isometric movements from a chair. Once you can freely extend your arms and legs from a seated position, you might try wrist/ankle weights or lightweight dumbbells to make the movements more challenging. Books and websites for isometrics are plentiful and easy to find.
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7. Life is short, eat M&M's:
Don't sweat the moments of weakness when want that sinful, sugary snack. Ignoring a persistent craving for sweets or other fattening food can turn temptation into a full out binge. So, eat that dessert and then get back into your routine without guilt and without apology. Giving in to temptation doesn't signify failure or the end to your new truth-based lifestyle; rather it means you're a normal person enjoying the rewards of a healthy, happy life.
I hope that you are doing well! Just wanted to tell you about this cool new video that I just watched from my new friend and respected colleague, Dr Charles. In it, he reveals a very unusual tip for a flatter belly in just 3 to 10 days. I watched it, thought it was brilliant, and figured you might find it very helpful too.
I hope that this was short and sweet enough for ya. Have an amazing day!!
. Understanding this will make these M&M moments taste all the sweeter. Try mitigating the damage of junk food by enjoying low fat, low calorie frozen yogurt instead of ice cream. Or, practice the three bite rule - with any dish that is very decadent, take three bites and pass it to friends so they can try it.Workouts to Lose Weight - Weight Loss Exercises -
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