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Here are some
additional weight loss tips
I think you’ll enjoy. If you’ve always struggled with your weight
like I have you will find these simple weight loss tips to be very
helpful.
Some of these tips you may have heard of before but it doesn’t hurt to reinforce
the positive message they deliver. These weight loss tips work and I can attest
to that after losing over 45 pounds of ugly fat in just 5 months following these
simple but effective weight loss tips.
1. Make the Decision to Change...
Losing unwanted body fat doesn’t
start with buying the right exercise equipment. It doesn’t start with stocking
up on “fat burners”, or other “miracle pills” you see so often on late night TV.
It all starts with your
decision and desire to make a change. You have to be completely
convinced that you want to make a change and that you need to make a
change.
Losing unwanted fat,
and building a better, leaner, fit body requires 100% focus on the
end result. Remember… Losing weight is
80% believability… and 20% effort.
2. Set Specific Goals... To achieve results in a realistic
period of time you must following the most direct route to your
desires, you must set goals. You have already determined the end
result and after you understand why you need to make a change you
will know exactly how to achieve it.
3. Eat Six Balanced Meals Per Day... The old adage of “three
squares a day…” is down right wrong! Research shows that if you eat
five or six smaller meals a day (eating every two to three hours)
you can speed up your metabolism and achieve optimal fat-burning
levels.
Active people who hold back on calories and eat
infrequently may actually be conditioning their bodies to operate on
less energy and therefore storing more unburned calories as body
fat.
4. Build More Muscle With Weight Training Exercise... Weight
training is as equally important as aerobic exercise because muscle
burns fat. Muscle also takes up less space than fat.
As you start replacing the fat with muscle you will become leaner,
stronger and actually be able to totally reshape your body. Your
metabolic rate will increase because muscle requires more energy to
be maintained. Weight training exercise must be done a minimum
of three times per week, for 45 minute workouts.
Aerobic exercise helps you to loose weight and
does burn fat but you will not be able to firm up or change the
overall shape of your body through aerobic exercise alone.
5. Perform
High-Intensity Cardiovascular Exercise...
Short, focused, high-intensity
aerobic exercise is much more effective in burning body fat than
prolonged, low-intensity aerobics.
Research presented in the journal Medicine and Science in Sports and
Exercise shows that when you work out using high-intensity
intervals, the total amount of calories your body burns during the
hour after your work out is increased up to 107% more than with
low-intensity, short duration exercise.
Cardiovascular training must be completed two to three times per
week, for 20 minute workout periods.
6. Drink More Water... Did you know that the muscles in your body are comprised of
approximately 70% water? Therefore the
average person should be drinking about 10 eight ounce glasses of
water every day. If you are active and are exercising regularly you
will have to increase the amount of water you drink.
The following formula will show you how many glasses of water to
drink per day, without guessing. That way
you will be sure that you’re getting enough water for your specific
body weight. Body Weight x .55 = Ounces of
water per day.
7. Establish A Plan Of Action... Like the quote earlier in this
book… “If you fail to plan, you’re planning to fail.” Failing to
plan is the biggest reason why most of us are unsuccessful in losing
weight.
To be successful, you must be prepared — which means thorough
planning of each day. Develop a daily blueprint you can refer to and
follow. The following elements are found in a solid weight loss and
fitness plan;
a) Plan every meal and what you will eat for the entire day!
b) Select the times each day when you will set aside for your
workouts!
c) Construct a time-table and plan the following day before going to
bed!
Remember, the more you plan the more successful
you will be in achieving your goals. The
“fly-by-the-seat-of-your-pants” approach to eating and exercising
will significantly interfere with how successful you will be at
achieving your weight loss goals.
Hopefully these 7 weight loss tips will help you as much as they helped me
during my own struggles with weight loss. |