“Sustainable weight loss is a complete lifestyle change, not a 12 week eating plan.”
Reaching your goals will take TIME and DEDICATION! You can not expect to see great results if you not dedicate the time to eating right and spend time in the gym! You have to work hard to get the results you want!
Over the past few post, I have provided more than enough material to help someone who wants to start to be active again. Besides getting up and starting your healthy lifestyle, the only other thing that you need to do is set a goal! It makes it easier when you have a goal you would like to reach so you know how long and how hard you should work.
To weight your self…or not to weight yourself…that is the question!…
Some people like to know their starting off right. This is a good idea. Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time. You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.
How much weight you should expect to lose over time…
On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week. If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week). Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming. Naturally, if you are burning off more calories that you consume this will lead to weight loss. These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.
what is a realistic length of time to set a goal?…
Lets say that your goal is to lose 20 pounds. To be honest, the length of time it will take you to lose 20 pounds may be different from someone else. It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat. Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!). So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months). Like I said before The length of time it will take someone to lose weight will be different from someone else! If are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds. It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication. And in the end the hard work will show.
What happens if I do not lose weight one week?…
It is OK if there is a week that you do not lose any weight or you lose one pound. Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!
What to eat during this time…
Setting a menu is just as important as setting a work out schedule. What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks). It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week. Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat. A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat) It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.
What happens if I do not reach my goal in the time that I set for myself?…
If you do not reach your goal in the time you set it is OK!! Just extend your goal time. Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself. What I have suggested to some clients is to possible keep a fitness/health journal. This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal. It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen. You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it). This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!
I hope that these tools will help you create your goals and start your own fitness and health journeys.
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha
Lee Haney
Here is a GREAT fitness tip that i personally live by…
Try to do this at least two days a week!
This will help you to keep your calorie burn HIGH and you will not have to spend hours each week at the gym doing cardio! It is always a great idea to go back and forth between interval training workouts and a slow and steady workout!
STOP making excuses.
Why not start today!?
Still have junk food in the house? Donate it to the local food pantry!
There are SO many reasons why you SHOULD start living a healthier lifestyle.
For more energy, to feel better, and to look the way YOU want too.
START TODAY!
Wake up and start with a nice quick morning walk.
Then have a nice and simple healthy breakfast
Followed by a healthy lunch and dinner.
If you have time in the evening go out for another brisk walk!
YES IT IS THAT SIMPLE!
Happy Fitness Friday!
You should not only track the weight that you lose
BUT you should track your progress in the gym
Sometimes the scale will not show how you look or feel!
So do not always place all of your concern on the amount of weight you do not lose a certain week
Some weeks you may lose more….and other weeks you may lose less (or none)
Keep working hard and sticking to your healthy eating and the results will still show.
10 Tips to Better Health and Fitness
Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine. Starting a new routine takes a lot of work, dedication, and patience. You will learn what does and does not work best for YOUR body. Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else. It is about trial and error and figuring out YOUR body. The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine. Doing these things will slowly start to show you the results you have been wanting!
Now, lets hear what Mr. Rod Devreese has to say!
If you want to be on your way to better health and fitness, you can follow these tips:
1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.
Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.
Author Bio:
Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.
There are so many tips and tricks that you can add to your day to help you stay motivated and stay on track with your health and fitness goals.
YOU have to find ways that help keep you motivated and on track with reaching your goals.
Here are a few great examples:
You can place sticky notes on a door, mirror at your desk or anywhere where you will see it. You can rip off a sticky note for each day you go and workout. You can track how many calories you lose by using this method. Each time you lose a pound you can take a sticky not away! This is a great visual reminder and to be honest I use this trick when I am training for my competitions. There is something so refreshing about tearing away the days that you have completed. It helps you to know that you are that much closer to your goals.
SNACKING SMART is IMPORTANT!
Try to STOP buying junk food. If you do not have it at home it will be that much easier to say no to it!
Try to find fruits and vegetables that you enjoy to keep around. When in doubt snack on some thing GREEN
Green veggies are something that you can not get too much of!
I always have cucumbers, fresh green beans, and lettuce around to snack on if I get hungry in between meals. The key to losing those unwanted pounds it not to starve yourself! Skipping meals and waiting too long to eat can actually hinder your weight loss. You want to try to have a well-rounded meal every 2-3 hours. And some days will be busier than others and you will get hungry before your next meal. Nibble on some cucumbers or fresh green beans. You can dip them in fat-free Italian dressing or a vinaigrette .
You have to learn how to eat and snack healthy.
You body will be MADE in the kitchen. Working out helps to sculpt and build your body. You HAVE to eat the right fuel for your body in order to see the results you want. You have to maintain a good diet and stick with your regular fitness program if you want to reach your goals in a healthy amount of time.
foam rollers at www.fitness-mad.com