WEIGHT LOSS MANAGEMENT

WEIGHT LOSS PLAN! GET STARTED!

2007-09-05T12:03:00.000-07:00

1. JUST GET STARTED - TAKE DECISIVE ACTION!

There are so many opinions about how to lose body fat that many people end up completely confused and they don't do ANYTHING!

They've read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don't have a clue how to start.

You stuff your brain with so much information it feels like it's going to explode, but then you never do anything about it. You're like a deer stuck in headlights. Sound familiar?

I call this the "paralysis by analysis" syndrome.

Actually, losing fat is not that complicated. You don't need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don't have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn't this stuff just common sense? Didn't your mother tell you this?

So what's stopping you? What makes you freeze up?

If you're like most people, FEAR is stopping you. You're so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.

What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

Begin the process. You can always fine-tune your program as you go. Naturally, it's better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can't win a battle by hiding in the trenches.

2. WALKING IS A GREAT WAY FOR A BEGINNER TO START A CARDIO PROGRAM

Ok, so you've decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?

Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

If you can't make up your mind, then here's the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:

Walk!

Here's why:

It requires no equipment

It requires no knowledge of exercise technique

It can be done by almost everyone, regardless of experience

It can be done almost anywhere

It's safe

For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you'll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

I'm not saying you have to abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

There's a big difference between walking for health vs. walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you'll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.

3. DON'T GET CAUGHT UP IN MINUTIA - FOCUS ON FUNDAMENTALS FIRST

Read any book about success and it will tell you "pay attention to detail." Sounds like good advice - unless you haven't mastered the fundamentals yet. In that case, it's the worst advice you could follow.

Every day people send me questions like these:

"Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?"

"I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?"

Do you see the problem here?

These are legitimate questions, but they're completely moot if you're eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

Emerson said, "The height of the pinnacle is determined by the breadth of the base." The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

Forget about ALL the minutia until you have the fundamentals down cold!

Forget about supplement dosages

Forget about macronutrient cycling

Forget about tempo manipulation

Forget about glycemic indexes

Forget about the latest Bulgarian or Russian periodization program

Master the fundamentals first!

The fundamentals of fat loss include: (1) Do your cardio, (2) Lift weights, (3) Burn more calories than you consume (4) Eat 5-6 small, frequent meals and never skip meals, (5) Keep your fat intake low, but include small amounts of good fats, (6) Eat natural foods; avoid processed & refined foods, (7) eat more natural complex carbs, fruits & vegetables, (8) eat lean proteins with each meal, (9) Think positive: visualize yourself as you would like to be.

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, I'm afraid you're barking up the wrong tree.

I don't want you to think that details like a little “tweak” in your supplement program or training routine don't matter - they do. The "Law of Accumulation" states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral. It all adds up.

The problem is when you get bogged down in minutia before you're even practicing the basics. Minor details produce minor results. Major fundamentals produce major results.

Don't major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they've discovered a new fundamental.

4. KNOW YOUR CALORIES

The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat. It’s just that simple.

Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

I'm appalled at how many people stuck at plateau’s who claim to sincerely want to lose body fat who admit they haven't a clue how many calories they eat: “But I just count portions.”

Get serious! If you don't have the faintest idea how much you're eating, how can you expect to make any progress?

Did it ever occur to you that your ONLY problem might be overeating!

Do you realize that too much of anything gets stored as fat?

That's right - even if you're eating nothing but "natural and healthy" foods, if you eat too many of them, you're still going to get fat.

Portion control, my friend, portion control!

On the other hand, maybe you're under-eating and slowing down your metabolism. There's a fine line.

For all the details on your daily calorie needs, refer to my article “Calorie Calculators.”

5. NEVER, EVER QUIT! MAKE FITNESS A LIFESTYLE!

Do you know what is the biggest fat loss mistake made by beginners?

Quitting!

In the January issue of my E-zine, I mentioned that attendance in our gym shoots up for about 6-8 weeks around New Year's. Well, it's back to normal now because all the quitters dropped out already.

What's especially sad is that most people quit right when they're on the verge of making substantial progress.

Remember: You're never a failure as long as you're working on the progressive realization of a worthy goal. But the second you quit, then it's official - you're a failure.

Quitting should not even be an option because...

FITNESS IS A LIFESTYLE!

Healthy Weight Loss for Kids - Tips and Tricks

2007-09-04T21:32:00.000-07:00

With the onset of the different issues regarding obesity, healthy weight loss for kids is becoming a big concern for parents and health authorities. It may seem difficult to find ways for healthy weight loss for kids because their immune systems and metabolisms are not the same as the adults. However, they can still make use of some of the methods for weight loss that adults do.

Misconceptions

Perhaps one of the most common beliefs when it comes to raising children is to feed them anything they want because they need all the vitamins and nutrients their bodies can gain from eating those different types of foods. Furthermore, parents tend to reward their kids with sweets and other treats that usually consist of junk food whenever an achievement is made.

Parents encouraging bad habits

What parents do not know is that type of reinforcement further encourages overeating, binging, and bad eating habits. Parents also may not know it but they may be the ones responsible for the bad eating habits of children if they themselves are doing the same thing. Parents should set a good example for their children so it can become a good start for healthy weight loss for kids.

The sedentary lifestyle

Aside from binging and overeating, the sedentary lifestyle of children nowadays also contributes to the problems regarding child obesity. Some adults blame it on technology in the form of computers, videogames, television, and the Internet, all of which encourages children to stay indoors instead of playing outside with friends or participating in sports.

Creating an awareness

Parents have to be aware that their kids can also become obese as much as they can. In fact, they should know that the side effects of obesity on adults can also have the same effect on their children. For instance, an asthmatic overweight child can have much more problems compared to an asthmatic with an average weight. Furthermore, overweight children are also prone to developing diseases such as heart disease and diabetes at a very young age.

How to start

Just like in adults, healthy eating habits and exercise are the most important keys for healthy weight loss for kids. However, before placing your child in a weight loss program, make sure to bring them to the doctor first for an evaluation. The doctor can even help you design a weight loss plan or provide you with the right one so you can be guided on how your child can safely lose weight. If obesity is genetic in your family, the doctor can advise you on the right activities and give you the right treatment for it.

Things to remember

Keep in mind that the dietary requirements and needs of children are different from the adults. If you are also trying to lose weight, do not give your weight loss plan for children because chances are, it is not suitable for them. Discipline also plays an important role in healthy weight loss for kids, and it should also be evident in the parents' part.

Why discipline?

As a parent, you should be able to firmly say “no”, be able to limit your child's eating but not starving them, and learn not to be intimidated by any form of tantrum or whining when they cannot eat what they want. Remember that correct disciplinary measures and control can help promote healthy weight loss for kids.

Becoming a role model

Encourage your children to maintain a healthy and active lifestyle by promoting healthy eating habits and more physical activities. Activities in the form of outdoor games can be enjoyed both by you and your child. You can also participate in sports together or let them join you when you go biking, jogging, or even camping. Furthermore, start cooking healthy meals together so they can also learn how to make healthy choices for foods to eat even when you are eating out.

Show your support

Healthy weight loss for kids also calls for support from the parents. Express your support and encouragement so they can still feel that you respect and love them. Remember that they need to feel confident about what they are doing so they can be motivated to change their lifestyle and eating habits

Control Dieting Weight - Stop The Cravings

2007-09-04T21:02:00.000-07:00

Losing weight is actually a very simple process, but we make it difficult, because our emotions or cravings get involved. Our cravings for eating delicious foods are our worst enemy when it comes to losing weight. So to lose weight effectively, it is crucial that these cravings become decreased or eliminated all together.

The million dollar question is: “How do we reduce or eliminate our cravings?”

The answer is actually simpler than you might expect. It can be summed up in three words:

“Plan your day”

When you plan your day, or create a schedule of what you are going to eat, you are essentially creating organization to your diet regimen that will allow you to combat any possible cravings that may arise later in the day.

One of the main reasons that people fall victim to cravings is that they don’t write out ahead of time what and when they are going to eat.

When you try to work out what to eat in you head, you are bound to forget to eat at a certain point in the day and this will later result in feelings of hunger. That hunger will then turn into cravings and you will find yourself deviating from your diet and eating inappropriate foods that go against your food intake goal for the day.