You're strolling past the displays at the local flea market when
you spot it. The answer to your weight loss struggles. An abdominal
whatchamacallit. It sure didn't help the fella selling it to you. No
matter. You buy it.
You're channel surfing when the infomercial catches your eye. It's the pill, program or device that will melt your pounds away for sure. You order it.
You've just had another junk food meltdown but tell yourself how things will be different next time.
You should know that I'm not interested in promoting myself, selling you anything or directing you to a website that might try to.
I'm 46 years old, 6 feet tall, my body fat is 5.8% and I weigh 140 lbs. I used to weigh 190 though.
My hope is that a little bit of knowledge might help you too and save you from more frustration and money spent in your weight loss struggles.
Quite simply, it's the lack of a holistic, well rounded approach beforehand that leave millions of people failing in their weight loss efforts. Below are some tips that will get your weight off and keep it off permanently.
1- Never prolong hunger:
Being hungry lowers your metabolism, period! It also causes your body to utilize your own muscle stores for energy if you push it too far. This in turn causes you to have an even lower metabolism and consequently more difficulty losing weight the next time you try to. Instead, eat smaller portions spread out evenly every two to three hours to keep you metabolism higher and steadier. Traveling? Plan ahead to avoid failure.
2- Resistance training is a must:
The fact is, if you're not building muscle, you're losing muscle. And, if you're losing muscle, your metabolism is slowing down. Healthy permanent weight loss is impossible without it. You only need to do three compound movements twice a week. That is, movements that will involve many of your muscles simultaneously. Do a pushing movement for your chest, a pulling movement for your back and a pushing movement for your legs. Three sets of 8 to 10 repetitions with a short rest in between will do it. You can do these things at home too.
3- Intervals:
Why are sprinters so lean yet have lots of muscle? It's because of their interval training. 20 to 30 minutes of it, three times a week, will give you results more quickly than jogging for hours will. A study at Laval University proved it. You can do it while biking, swimming and jumping rope too; my personal favorite. 10-60 seconds at 90% of your maximum with 2-3 minutes rest in between.
4- Don't cut out wheat bread:
Your body is a lot smarter than you are. Believe me. If you try and eat salads and fruits only, your body will go into starvation mode and conserve as much fat as possible. I know. I tried it and was stuck at 12% body fat for weeks. When I reintroduced these breads, my body fat dropped soon after.
5- You must eat fats like cheese:
It's true! Not eating fats keeps you fat and actually makes you get heavier. The lie is the multitude of low-fat and no-fat food choices available for weight loss which our society has bought into for years.
6- Eat eggs:
They're high in protein which you must have to build muscle. Be sure to use Olive Oil though every time you cook them to offset their bad fats with Olive Oils great ones.
7- Drink More Water:
Most people don't drink enough. Try drinking more. It curbs your apatite too.
8- Cut way down on milk:
The fat in milk isn't what's bad, it's the amount of sugar that is. Consider taking a supplement if you're concerned about a lack of vitamin D.
9- Drink tea:
Tastes good, calories are zero and the anti-oxidant benefits are tremendous.
10- Get your body fat measured at your local gym before starting any of this:
There is a simple hand-held device now that most gyms carry. It's digital, quick and easy. Knowing where you are beforehand is key to motivating you as you progress on your journey. Ultimately though, permanent weight loss can only be achieved through a balanced approach of consistently healthier food choices, exercise and education. By applying these principles in your own life, you will progress from who you are now to who you truly deserve to be.
To your health!
Carlo Chapman Co-Founder TreeHouseForRent.Com.
Article Source:
http://EzineArticles.com/?expert=Carlo_Chapman
You're channel surfing when the infomercial catches your eye. It's the pill, program or device that will melt your pounds away for sure. You order it.
You've just had another junk food meltdown but tell yourself how things will be different next time.
You should know that I'm not interested in promoting myself, selling you anything or directing you to a website that might try to.
I'm 46 years old, 6 feet tall, my body fat is 5.8% and I weigh 140 lbs. I used to weigh 190 though.
My hope is that a little bit of knowledge might help you too and save you from more frustration and money spent in your weight loss struggles.
Quite simply, it's the lack of a holistic, well rounded approach beforehand that leave millions of people failing in their weight loss efforts. Below are some tips that will get your weight off and keep it off permanently.
1- Never prolong hunger:
Being hungry lowers your metabolism, period! It also causes your body to utilize your own muscle stores for energy if you push it too far. This in turn causes you to have an even lower metabolism and consequently more difficulty losing weight the next time you try to. Instead, eat smaller portions spread out evenly every two to three hours to keep you metabolism higher and steadier. Traveling? Plan ahead to avoid failure.
2- Resistance training is a must:
The fact is, if you're not building muscle, you're losing muscle. And, if you're losing muscle, your metabolism is slowing down. Healthy permanent weight loss is impossible without it. You only need to do three compound movements twice a week. That is, movements that will involve many of your muscles simultaneously. Do a pushing movement for your chest, a pulling movement for your back and a pushing movement for your legs. Three sets of 8 to 10 repetitions with a short rest in between will do it. You can do these things at home too.
3- Intervals:
Why are sprinters so lean yet have lots of muscle? It's because of their interval training. 20 to 30 minutes of it, three times a week, will give you results more quickly than jogging for hours will. A study at Laval University proved it. You can do it while biking, swimming and jumping rope too; my personal favorite. 10-60 seconds at 90% of your maximum with 2-3 minutes rest in between.
4- Don't cut out wheat bread:
Your body is a lot smarter than you are. Believe me. If you try and eat salads and fruits only, your body will go into starvation mode and conserve as much fat as possible. I know. I tried it and was stuck at 12% body fat for weeks. When I reintroduced these breads, my body fat dropped soon after.
5- You must eat fats like cheese:
It's true! Not eating fats keeps you fat and actually makes you get heavier. The lie is the multitude of low-fat and no-fat food choices available for weight loss which our society has bought into for years.
6- Eat eggs:
They're high in protein which you must have to build muscle. Be sure to use Olive Oil though every time you cook them to offset their bad fats with Olive Oils great ones.
7- Drink More Water:
Most people don't drink enough. Try drinking more. It curbs your apatite too.
8- Cut way down on milk:
The fat in milk isn't what's bad, it's the amount of sugar that is. Consider taking a supplement if you're concerned about a lack of vitamin D.
9- Drink tea:
Tastes good, calories are zero and the anti-oxidant benefits are tremendous.
10- Get your body fat measured at your local gym before starting any of this:
There is a simple hand-held device now that most gyms carry. It's digital, quick and easy. Knowing where you are beforehand is key to motivating you as you progress on your journey. Ultimately though, permanent weight loss can only be achieved through a balanced approach of consistently healthier food choices, exercise and education. By applying these principles in your own life, you will progress from who you are now to who you truly deserve to be.
To your health!
Carlo Chapman Co-Founder TreeHouseForRent.Com.
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