Weight Loss, Exercise, and Bodybuilding Tips ? Keeping Your Body-Fat Low: Part 4 of 10
Which is easier to do – turn a car’s steering wheel while sitting still in the driveway or when it is speeding down the highway? Sure, the answer is simple…it’s easier to turn when you are moving or going down the road. When things are moving, there seems to be a more fluid pace. Your time in the gym and during your workouts is the same. Keeping your body fat levels low is a matter of flow and movement.
Low Body Fat Technique #4: A Matter of Flow!
I have won numerous bodybuilding championships and have consistently exercised every week for over twenty years. The smartest decision I have ever made that has made the biggest influence on my success in the gym is; I put a time frame each day on my workouts.
At the time I did not know the impact having a sense of urgency on my workouts would have on my body fat levels. But knowing I had to complete all my exercises in a certain period of time kept me moving. The goal is to get your momentum going. Here are some suggestions on how to keep the flow in your workouts and maintain a healthy body fat level;
1. Set a reasonable time frame to your exercise session. I have a one hour and fifteen minute limit. (from start to finish)
2. Do your cardiovascular training first.
3. Pre-plan your workouts in your head prior to the workout. This cuts ten minutes out of your workout.
4. Make a contingency plan before you workout. Sometimes a crowed gym will slow you down and people are using a piece of equipment you had planed to use.
5. Do exercises that require more strength at the beginning of your workout.
6. Pre-schedule water breaks.
7. Cut the talking down to a minimum.
8. Have time limits between sets.
9. Absolutely no cell phones are allowed in the gym.
10. Bring your water bottle to the gym so you do not have to go to the water fountain and waste time.
Keeping your momentum going during your workout allows your heart rate to stay at a higher level. Over a period of time this pays off in burning more fat calories. Remember keeping your body fat levels low has a lot to do with your flow of the workout more than anything. Go with the flow!
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Compulsive Eating Signs
Compulsive eating is characterized mainly by periods of impulsive bingeing or continuous eating. Purging (vomiting or laxatives) are not present, but there may be intervals of repetitive diets or fasts. Body weight can range from normal to severe obesity. Compulsive eating is a behavior driven by desire to reduce anxiety rather than by feelings of hunger. Obsessive thoughts and compulsive behaviors reduce anxiety and distress, but they create a self-perpetuating cycle. The eating activity provides temporary relief, but it is followed by further distress in the form of guilt, shame, and disgust. This often leads to a vicious cycle of binge eating and depression. Compulsive eating can be a behavior used to fill a void, suppress uncomfortable emotions, cope with problems or to create a state of numbness to everything that is going on. Triggers can be anxiety, depression, stress, boredom or loneliness, dieting, and low self-esteem.
Self-criticism will not stop the eating behavior. Diets make the problem worse. At first there may be some weight loss success, but with the hunger and restriction eventually comes a binge response. This overeating episode brings in feelings of failure and even more depression. Will power will not cure compulsive overeating. Creating rules around eating will not solve the problem. Compulsive overeating is a coping behavior that must be recognized as such and dealt with by learning and incorporating other behaviors which are at least as effective as eating.
SYMPTOMS OF COMPULSIVE EATING:
(This is not a complete list of signs and symptoms. Nor must a person have every symptom on the list to have compulsive eating behaviors.)
* Eating normally in front of others and compulsively overeating alone.
* Eating late at night or while others are asleep.
* Hiding a private stash of junk food.
* Unhappy with body weight.
* Always thinking about food.
* Eating to feel better.
* Not enjoying the food being eaten.
* Feeling out of control and unable to stop eating during binges.
* Continuing to eat even after feeling full.
* Becoming anxious while eating.
* A history of diet failures.
* Depression.
* Feels guilty and ashamed of binge eating.
* Worrying while eating.
* Eating frantically, barely chewing food.
* Hiding food.
* Eating secretly.
* Bingeing after a diet.
* Hunger creates a feeling of vulnerability and uneasiness.
If you recognize yourself as a compulsive eater – take heart! There is hope and there is healing. I believe that people with addictive eating behaviors are unique, creative, caring and sensitive individuals who need to find a connection back with their true inner spirit. Recovery occurs as an individual develops a sense of their own spirit and self and body, and a belief that their emotions are valid, important, and worth noticing.
Copyright 2005, Dr. Annette Colby, all rights reserved.
Dr. Annette Colby, RD
Nutrition Therapist & Master Energy Healer
972.985.8750
[email protected]
“Opening Creative Portals to Success”
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