Patience — The Secret to Losing Weight

 

One of the most important ingredients for losing weight and becoming healthy and fit is patience.

The subject of patience has come up quite a bit lately with some of the moms that I coach.  Moms can be awesomely patient with their kids, husbands, other moms, etc. But one thing that moms don’t have a lot of patience for is waiting for weight loss results.

One of my moms started eating a healthy lower calorie diet, and after one week started lamenting about how she has not dropped a single pound. Another mom told me that she has tried weight training in the past but never saw any results. 

Many people have been led astray when it comes to the amount of time it can take to lose weight and see results. One of my favorite shows is The Biggest Loser. But when my 150 pound client doesn’t understand why she isn’t losing 16 pounds a week like many of the contestants, it can be frustrating. Who doesn’t want quick results? So becoming fit and healthy the right way can be a bit frustrating. 

Here is the (possibly harsh) reality — you will not lose 10 pounds in a few days, maybe not even in a few weeks.  You may not see any noticeable muscle definition for weeks, or months if you have a lot of body fat to lose.

So, knowing that patience is important…. Keep on going until you see results!  Continue to eat a healthy, reduced calorie diet and exercise with cardio and strength training until you see results.

Results can be measured by numbers on the scale, muscle definition, increased strength, increased endurance, and the fit of your clothes.  By the time you start seeing results, a healthy diet and exercise plan will be an integral part of your life, and you won’t want to give it up.

On the flip side, if you don’t keep on truckin’ until you see results, a habit of healthy eating and exercise will never take hold.

Getting healthy and losing weight doesn’t have to be hard, but it does take time. Unfortunately time is not something most people have a lot of. 

Ironically, it’s easy to end up wasting a lot of time, spending too much time doing one thing, not enough time doing important things, or wasting time doing anything and everything but the right thing. And when it feels as though our effort does not match the results, it can be easy to give up.   

Here are 3 simple steps to help you make the most of your time.   

Take more time to eat less. Eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t except to eat well. Next you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation. Paying closer attention to calories and portion sizes will also require some time, but the payoff is huge.    

 Take less time to exercise more. This is the quality vs. quantity dilemma. Many people invest a lot of time in what they would call exercise but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between. You don’t have to spend three hours at the gym every day. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.  

Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all. A person who is basically guessing their way through their fitness program is doomed. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Diet and exercise does work. If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life. And remember, I am always here to answer any questions, concerns, or challenges you have along the way.

Kick Butt Exercises for Great Glutes — Exercise #5

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent). Moms aren’t the only ones either. A poll by Fitness Magazine found that the butt is the one body part that most people don’t like about themselves.

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #5. Choose a few faves or do them all to get great glutes.

Another one to do in front of the TV.

 

Killer Butt by Dead Lifts

To round out your summer-ready booty, targeting the area of the butt right where it meets the upper thigh is key. And one of the best exercises for this area is a deadlift.

 The deadlift is a compound exercise that targets multiple muscle groups, but focuses on the hamstrings and glutes, particularly in the hard-to-tone “crease” area between the hamstrings and butt.

While holding a barbell, dumbbells, soup cans, milk containers, (or whatever weighted item you have) in front of your thighs, simply tip forward at the hips, keeping your back straight, knees very slightly bent, lowering the weights down in front of your legs. How far you go will largely depend on the weight you’re using and the flexibility of your hamstrings.

When you lower the weights to around knee-height, return to the starting position and squeeze that butt as tight as you can.  The key to performing this exercise correctly is to keep your back straight (keep your chin up, and this will help to keep your back straight), initiating the movement by tightening the hamstrings and glutes to pull yourself back to the standing position. Don’t “pull” with the back.

As your hamstrings loosen up, you can lower the weights closer and closer to the ground. Just pay attention to the stretch in your hamstrings, and don’t overdo it.

Do 10 – 20 reps for 3 sets.

Kick Butt Exercises for Great Glutes — Exercise #4

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent).  Moms aren’t the only ones either. A poll by Fitness Magazine found that the butt is the one body part that most people don’t like about themselves.

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #4. Choose a few faves or do them all to get great glutes.

Run Your Butt Off

So this one isn’t the do-it-front-of-the-TV option, but to add shape to your booty…RUN. On mother earth, if you can — not a treadmill, stair stepper, or elliptical. These machines are great for cardio and your thigh muscles, but they don’t do anything for your butt muscles, mainly because the design of the machine doesn’t allow the butt muscles to contract. And if you don’t use it you’ll lose it!

The biggest thing you can do to really boost your booty is to sprint. Have you ever noticed the butts on women sprinters in the Olympics… wow! Sprinting or interval training really firms up the muscles; because the faster you run the stronger your butt muscles have to contract in order to propel you forward.  So a 20-30 minute run with jogging and sprinting mixed in will do wonders for your buttocks.

Kick Butt Exercises for Great Glutes — Exercise #3

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent). Moms aren’t the only ones either. A poll by Fitness Magazine found that the butt is the one body part that most people don’t like about themselves.

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #3. Choose a few faves or do them all to get great glutes.

Another one to do in front of the TV.

 

All Four Your Butt

This is a great buttocks busting exercise that promotes both a strong booty and core, by using balance and focus to do this exercise right.  (You can even add a little weight to your ankle if you need more of a challenge.)

Begin on all fours resting on your hands and knees. Arms straight with hands directly under your shoulders and knees bent under your hips with back flat. Lift and extend opposite arm and leg off the floor to slightly above shoulder and hip level. Toes down and thumb up. Hold and squeeze for a 5 sec count and return slowly. Repeat on opposite sides.

 Do 20 reps total, 10 each side. It’s important to hold the top position and squeeze your glutes as tight as you can on each rep.

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