Tag: lose weight

Know Your Gym Lingo

Know Your Gym Lingo

Remember that feeling of the first day of school, the first day at a new job, or showing up to a party not knowing anyone? The first day at the gym can bring up those same kinds of feelings.

 

For many new gym goers, the gym can be an intimidating place trying to learn how all the machines work and then there are all these terms that you start hearing. Lifting weights, also called resistance training or strength training, is any type of exercise that requires the body to move against an opposing force. Think about exercises that push, pull, lift, and cause that grunt and groan.

 

The following are some of the most common terms you might hear when weight training. It may also give you some ideas of how to mix up your routine.

Superset: A superset is when an individual does one lifting movement and then immediately does another movement for a different body part. Example: Push-ups then right into squats

 

Giant Sets: Giant sets are performed when an individual completes more than two movements in a row without rest. Example: pull downs (back), crunches (stomach), then squat jumps (legs).

Concentric: This is the “positive” movement of the exercise. Example: the curling up when completing a dumbbell curl or the pressing down when completing and tricep pushdown.

Eccentric: This is the “negative” portion of the exercise. Example: straightening the arms after curling them in a bicep curl. Super-secret tip: do this part of the exercise slowly (count to five), and your muscles will tone up much faster.

Isometric: There is no movement during and isometric exercise. Example: a plank or a wall sit.

Drop sets: This is when an individual will take the amount of weight they are lifting and lower it by a percentage in order to complete more reps. Example: Leg curls for 10 reps at 40 pounds, then drop the weight to 30 pounds for 10 more reps.

I Want to Burn More Fat

I Want to Burn More Fat

Did you know that your body burns fat or carbs depending on the intensity of your activity? You burn fat even if your body is at rest. Actually, you are even burning fat right now sitting in the front of your computer. Your body is burning about one or two calories per minute (about 70 % comes from fat and about 30% comes from carbs).

When you exercise, as the intensity increases, your body starts using more and more carbohydrates for energy instead of fat. With high intensity aerobic exercise, 100 percent of the energy is coming from carbs. But here is where it gets interesting…when carbs are no longer available, your body will break down muscle and use it for energy. When carbohydrate stores are depleted, the rate at which fat is used as energy is reduced, and that’s why carbs are essential in order to metabolize fat.

The best way to lose fat is when you burn more calories than you eat on a daily basis, not because you burn fat when you are exercising.

When you eat after your workout, you rapidly replenish both the carbs and fats that you have used up during the workout. But as soon as an excess of calories (from either fats or carbohydrates) exists, your body will begin to store them as fat. So don’t go pig out after your workout or your body’s fat stores will be virtually unchanged.

This is why diet + exercise really do work the best, but your exercise regime must include cardio and WEIGHT TRAINING. When in doubt, do resistance training.

The key to fat loss is to manage your calories, so your body doesn’t store them as fat, and to boost your metabolism so that your body is continuously burning calories at a higher rate 24/7. People with muscle mass are automatically burning more calories (and fat). Every 1 pound of muscle that you build on your body will burn up to 3,000 extra calories a month which equals roughly .5 pounds of fat. I know that .5 pounds doesn’t sound like much, but that .5 pounds is burned by doing nothing but sitting around. It is a way to give you an added advantage as you continue on your weight loss path.  Bonus – more muscle makes you look healthier and slimmer!

So, the perfect combo is healthy diet, resistance training, and cardio.

Secrets of weight training

Secrets of weight training

Weight training is the new cardio.  I don’t think it is a replacement for cardio, but the benefits of weight training are endless… for men and women.

I love weight training, and I have been doing it for over 12 years. I am always learning new ways to maximize my workouts and my results. Just walk into a bookstore, or browse online and you’ll find hundreds of books all ready to teach you how to gain the benefits of weight training, but there are a few steps you should adhere to no matter what your goals. These steps will ensure optimal results from you weight training activities.

Step # 1: Make your workouts short. Weight training programs should never last more than one hour. Remember, you’re placing stress on the muscles as you lift weights. An hour is the maximum time to exercise without causing stress and possible injuries.

Step # 2: Make your workout intense. During weight training sessions one of your goals should be to challenge your body, so it adapts by building new muscle cells and burning body fat. If you are going to take the time to lift weights, really make it worth your while. I had a football coach tell me that the last rep should look like the first rep.  This little tip helped me to make sure my intensity was at full throttle throughout the entire set.  The last rep won’t feel like the first one, as there is a pretty good chance it will be painful (in a good way) and exhausting, but if you keep good form and intensity, it will show in your results.

Step #3: Consistently change your weight training routines. Regardless of whether you are trying to burn fat, improve sports performance, boost your metabolism, get more tone, or become a body builder, change is a must. To reach your goals most effectively and work smarter, you must constantly challenge your body. Your body can adapt very quickly to repetitive routines week after week. Adding more weight, changing the routine and changing the number of repetitions are all excellent ways to keep change in your weight training workouts.You should change your workout routine at least every four weeks, but you can mix it up every week if you prefer.

 

The Fab Five Must Haves for Losing Weight

The Fab Five Must Haves for Losing Weight

 

The Fab Five Must Haves for Losing Weight:

 

Diet: Eating a healthy and nutritious diet is the most important factor to lose weight. We all have a daily nutritional requirement and anything extra gets stored as fat. Diets are highly individual, but all diets should provide sufficient food throughout the day, plenty of options to choose from and should be balanced in providing nutrients. Your diet shouldn’t be some random plan that you saw online or heard your neighbor talking about, but it should be a plan made according to your current diet, routine, and habits. If you dislike raw veggies and work at a job that doesn’t allow you to snack throughout the day, a diet that requires eating veggies every two hours is just not going to be successful.

 

Exercise: It is difficult to get maximum weight loss results without a workout. Yes, you could probably control your diet and calories, but it takes longer to lose weight, and what do you think is under those layers of fat? When you exercise you build muscle, which creates a tone fit body underneath. When the fat goes, the muscle shows. Without it, you will probably get SSS – Saggy Skin Syndrome. Diet helps you lose the weight, but exercise gets you into shape. Exercise burns calories, burns fat, increases your metabolic rate and flexibility, and helps to increase your endurance.

 

Motivation: Diet and exercise are the most important but being motivated is an absolute requirement. If you are used to eating whatever you want, once you start restricting your choices, cravings and feelings of deprivation set it. Motivation is what gets you through. Motivation is also highly individual. What motivates me may not make sense to you, so it’s gut check time to figure out what’s going to be your motivation. Only you can decide.

 

Stress: Stress wreaks havoc on the mind and the body. And for many people, eating and stress go hand in hand. There are those who eat when they are stressed, and on the flip side, those who can’t eat because they are so stressed. Both are bad. The first step to reducing stress is to recognize it and accept it. Then take steps to minimize it… this can be as simple as taking a few deep breaths or getting up from your desk and walking outside for a few minutes. Or it might require something more involved like a day at the spa or a yoga class.

 

Sleep: Sleep is essential for weight loss. The body needs to recover and reboot. Crazy sleep patterns will decrease the efficiency and recovery time for the body. Sleep also regulates the hormones that stimulate appetite and control hunger, so even the best diet and exercise plan can get derailed if you don’t get enough sleep.

Achieve Physical Confidence

Achieve Physical Confidence

Everyone pretty much knows that exercise does a body good, and as mortal humans, we need to exercise. There are 100s of reasons to exercise including  improved heart health, living longer, lower cholesterol and blood pressure, weight control, and increased bone and muscle strength… just to name a few of my favorites.

Some exercise is better than none, more exercise is generally better than less, and no exercise can be disastrous. But just in case you need a few more reasons, here you go.

Self-confidence relates to our self–assuredness in our personal judgment, ability, and self-worth. Exercise is an important tool that helps us achieve physical confidence. Beyond day-to-day energy demands, the ability to be physically fit and able to meet any physical situation is very empowering.

Here are 7 ways in which exercise boosts confidence:

Sense of Achievement: Exercise is great for giving you the feeling that you have done something rather than just sitting around.

Change of Mindset: Stressed out? Lost in anxious and negative thoughts? Doing physical exercise can shake this mindset and make you feel confident and positive.

Enhanced well-being: When you exercise, the body releases chemical substances known as endorphins which relieve stress and make you feel good psychologically. This will absolutely boost your confidence because you physically feel better. It’s like nature’s Prozac.

Appearance: Exercise tones you up and can enhance any body shape. Feeling attractive and good about the way you look pumps up your self-confidence.

Anchors Ahoy: Exercise acts as a reliable anchor point and can make you feel in charge. When it feels like you are in control of nothing, one thing you can control is how to be active. Make the choice to exercise and enjoy being in charge of at least one thing during your day.

  The Social Butterfly Effect: Whether it is joining a gym, walking in the neighborhood park, attending a yoga or dance class, exercise gives us the opportunity to meet new people. New friends can be a great self-confidence boost.

 Competition: Exercises can ignite that competitive you. Challenge yourself to work out harder, run farther, or do an extra rep, lift a heavier weight, or even try a new exercise class. Going past your limit makes you feel on the top of the world.

 

Easy to Make Diet Mistakes

Easy to Make Diet Mistakes

 

Even though there are a lot of how-to guides when it comes to diets and weight loss, there are three common mistakes that almost everyone makes.  So, whether you are trying out the South Beach diet, Weight Watchers, Paleo, or some combo of your own, there are three things to watch out for.

1. All or Nothing

This is my favorite, because I have been guilty of this more times than I can count. It starts out great. The kitchen is wiped clean of anything that does not go with the weight loss plan.  You become the most diligent dieter for three days, five days, or even a couple of weeks. Then something takes place that throws you off — a Super Bowl party, birthday cupcakes in the office break room, too many cocktails and a bar filled with fried food.  One slip means disaster, and it is an excuse to throw the diet and the progress out the window. If this sounds like you, here is a question.   Do you honestly want to lose weight permanently, or just drop a few pounds so that you will be able to enjoy putting them back on again? There is not a right or wrong answer, but to be successful at permanent weight loss, you have to be honest with yourself.   If you know you really want permanent weight loss, check out this article about how to get back on track. http://fitchicktricks.com/foolproof-way-to-get-back-on-track/

2. Perception of Compromise

Another common error is to view dieting as a specific period of sacrifice. You don’t allow yourself to eat certain foods… usually your favorites, until you get to your goal weight.  You may do great on your diet, and reach your desired weight, but then what? You have not learned to eat ‘bad foods’ in small amounts, so when you go back to ‘normal’, things can get out of control. It is more beneficial to add a little of everything in your diet and learn how to enjoy the decadent foods in smaller quantities.  It just takes practice.

3. Goal Frustration

Setting goals is important in any weight loss plan, and goals need to be clear, sensible, and realistic. It also helps if they are set in writing. Most people have that perfect number for their weight loss end game, but how does that translate on a week by week basis. Another way to approach your goal is to lose two pounds per week for the first five weeks, and then one pound per week after that. Some weeks you will drop more and some less. Some weeks you may possibly even gain, but if you keep track of your weight loss on a chart, you will find that those ups and downs do not stop you from making progress to that perfect number.

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