The Beginners Guide to Losing Weight
So you’ve decided that you’re going to do it.
You’re sick and tired of being sick and tired and are once and for allhell bent on losing weight.
Well, let me be the first to warn you of a very grim fact:
Millions have tried before you and most of them havefailed miserably at reaching their weight loss and dietgoals.
Therefore, I’ve put together a little beginner’s guide tohelp make sure that you are one of the few that actually endsup being successful at this.
Many people just go and hop on a diet or weight loss program withoutknowing exactly where they are from the start. This is dangerousbecause along the way there WILL be numerous times where you will be temptedto simply quit altogether. Without knowing where you started, you won’tbe able to accurately gauge your progress. Not being able too see thatprogress put you at an extremely high risk of quitting down the road whenthe going gets tough.
This is one of the most ill-executed steps in the entire process of losingweight. Most people will passively quote some random amount of weight thatthey “hope” to lose.
“I need to lose 30 lbs.””I’m trying to get back down to a size X””If I can just fit back into Y, I’ll be fine”
That is the exact WRONG way to go about your weight loss. All above the aboveare hopes. Wishes. Desires. And none does a thinner body make.
What you need are detailed, definite goals that arewritten and time bound (e.g. “over the next 3 months”)to hold yourself accountable to doing what yousaid you were going to do by the time you said you were going to do it.
In order for this to work there needs to be a concrete method to yourweight loss madness. To this end, you need to chose a weight loss planthat will lead you step-by-step through what to eat (and what not to eat),how and when to exercise, and every other imaginable aspect of losingweight. The reason for this is that goals have a much better chance ofbecoming reality when they are being attained as a result of a plan or systemof action.
Most flunkies know how to study. Most broke people know how wealth isgenerated. Most overweight people how to lose weight. However, what separatesall of these very knowledgeable, yet unsuccessful people from the resultsthey desire is action. Don’t let that be your fate.
Once you have written specific goals and chosen a plan of action, don’tdelay in getting right on track to weight loss. The cheesecake, burgers,chocolate, and pastries aren’t going anywhere. You can snack on them moderatelyonce you’ve achieved your goals. Don’t get caught into thetrap of holding off having YourBest Body any longer. The sooner you start, the sooner you’ll be done.
Nearly everyone who has tried to lose weight has had some level of successat one time or another. For those who have not been able to sustain desirableresults, being knocked out by the emotional roller coaster is most likely to blame.
Look, losing weight is very simple, but not easy. If it were, there wouldn’tbe so many people trying to get it right. The #1 skill that you will need todevelop in order to make it through is surviving the roller coaster of emotions.One day you’ll feel as if you’re getting great results. A week later, you may actuallyfeel that you are moving backwards. Either way, just know that as long asyou consistently follow the weight loss principles, you will ALWAYS move forward, evenif it does not feel like it.
So many times people come to a screeching halt in their efforts to loseweight and diet because they get discouraged a portion of the way through ORafter they reach a certain benchmark they allow themselves to be satisfiedand quit the program even though their goal has not been reached.
DON’T DO IT.
There was a specific reason that you set your initial goal. Do not sellyourself short by settling for anything less. Stick it out until the very end,and your sense of accomplishment will be irreplaceable.
This is the last and final barrier to ultimate success in your efforts tolose weight.
Make sure not to allow yourself to relapse while you are in maintenance mode.I recommend sticking to the same general principles that helped you lose the weightand then occasionally indulging in some of the foods that you love. This balanceis the best way to keep the body that you’ve worked for and not feel over-restricted.
Make this the first and last time that you ever have to go through a weight lossprogram. Remember that if you can just get it right one good time, you canliterally maintain it forever with little effort.
Your Lifestyle and Fitness Coach,
Lawrence Cole
YourbestbodyNOW.com
See this article on YourBestBodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based out of Pasadena, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning.
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Playing Games Does Not Help Your Weight Loss Efforts
Have you ever wondered why some fat people can be playing tennis, swimming and jogging often, yet they never lose weight?
Many overweight people began playing tennis, walking, running or swimming because they were told that these activities are aerobic and therefore, beneficial to weight loss.
So, is it really true that aerobic activities promote weight loss?
Technically it is true that aerobic programmes do help.
However, what constitutes an aerobic activity is the real issue of contention.
In recent years, any weight loss program must include an aerobic activity component. Hence, many sports advocates attempt to remake their sport to appear to be an aerobic activity to ride on this wave of popularity.
The tennis, jogging, walking, running, swimming, golf industries all want a share of this aerobic market.
However, the truth is that no sport can EVER be classified as an aerobic or non-aerobic activity.
Let’s review tennis and jogging as examples:
Tennis
This activity is far from being aerobic by virtue of the fact that the game mainly comprises of start-stop movement patterns. A player waits for the ball and rushes to return. He then watches and braces himself for the ball to be returned.
Adrenalin rushes when our body constantly rushes back and forth in this staccato fashion. This fast, responsive process is managed by our anaerobic (non-aerobic) sympathetic nervous system.
Tennis is definitely not an activity for aerobic development.
Jogging
In typical jog fashion, joggers focus on speed as a benchmark of improvement. This is perfectly fine if you are training up for a running competition. However, in a weight loss program, an increase in speed results in decreased aerobic performance.
Is there a speed threshold for aerobic activities?
No, there is no universal speed threshold for aerobic activities. Nevertheless, there are independent bio-markers that we can depend on to guide us into our most aerobic zone.
This is the core of this article’s message. There is no such thing as an aerobic activity. There are only aerobic zones in an activity.
The conventional aerobic guidelines for most sports and activities, are in specific numeric benchmarks, like 10km/hour or 50 laps in 1 hour, without due consideration to individual differences.
Individual body differences range from physical size to blood aerobic conversion ability. Hence, an arbitrary level would force participants to achieve the 10km/hour (or whatever other benchmark). Then, in this process, they will constantly be subjecting their bodies to anaerobic (non-aerobic) stressors.
Ultimately, when you embark on any jog, run or swim for weight loss, you have to ensure that you are doing it in the most aerobic zone of the activity.
Maintain your activity in the most aerobic zone by following these simple guidelines;
1) Always ensure that you are able to day dream and think while running/ swimming/ jogging. If you are not able, it means that you are working out too hard for your current aerobic level.
2) If you are on land, you should be able to hear distant sounds as well as at least sounds from 3 sources, e.g. a car driving pass, television from a nearby house, chatter of passer-bys. If you are not able, it means that you are working out too hard for your current aerobic level.
3) The optimum level can be achieved by trial and error. When you feel comfortable walking/ running/ swimming at a particular speed, you increase it until you are not able to think or hear. Then, you drop it back down by a little to achieve the thought and audio equilibrium.
4) This zone will expand as you build up your aerobic base. Continually, test for this optimum zone and you will find that your workouts will be more efficient and satisfying.
What happens now for tennis, golf, squash or any other games that does not seem to be very aerobically inclined?
Keep on playing that game for the fun of it! Next, add an activity that that has a wide aerobic zone in your weekly activity.
It would not add more than 10 minutes a day, but your fat burning rate will tremendously accelerate and, not to mention, your game play would improve too!
Finally, do remember to keep a look out for our article on choosing the most efficient, impactful activity for weight loss that combines osteoporoses and cancer protection all in one time saving 10 minutes a day system! OR if you want to know more Right Now – Sign up for a FREE Health Coaching Consultation at http://phenogy.com!
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The author, Winston Ng, is an avid peak performance coach and CEO of Phenogy Health Advisors Pte Ltd, based in Singapore. His Health Consultancy programmes are renowned worldwide for their efficiency, simplicity and independent unbiased advice. The Phenogy Health Concierge? is unparalleled internationally in providing cutting edge Natural Health Alternatives to the busy individual. Email Winston Ng and his Coaches at [email protected]
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