Workout programs and losing weight

women in workout class

There are many good reasons to add workout programs to your daily routine. The best reason involves improving your health of course, and that should always be the top priority when trying to craft a workout program that’s best for you. Other reasons usually have to do with appearance and losing weight. For many of us, that’s usually the biggest motivator, unless of course we’re dealing with a health crisis like high blood pressure that forces us to become focused on our health.

As you consider different workout options, you need to be honest with yourself about what exactly you want to achieve, and that will help you make better decisions.

But, choosing workouts is only part of the process. When considering your health and your weight, your diet can be just as important, if not more important, than your workout routine. The harsh reality is that for many people, exercise will not make them thinner. The fact is that many people end up eating more when they exercise. Perhaps they want to rewards themselves, or maybe the workouts make them hungrier. So while they might be getting healthier, these people who don’t consider diet and start eating more might actually gain weight.

For many of you, hearing this may be frustrating, but you have to understand that there is no “silver bullet” when it comes to weight loss. Drugs are a bad idea, and niche diets just don’t last.

The key is developing a sound plan that includes exercise along with a rational, sustainable diet plan that feeds your hunger but also helps you keep the pounds off.

So, when considering workout options, keep in mind that there’s much more to consider. For example, a daily walking routine, combined with a sensible approach to reducing your sugar intake makes a ton of sense. Also, replace processed foods and white flower bread with more fruits and vegetables and whole grain products is also a great idea. Take a more holistic approach, and you’ll be much more successful in achieving your weight loss goals.

  

Modern tricks to help you lose weight

women in workout class

If you’re anything like this author and most other people in the world you wouldn’t mind if you had a little more control over your weight. The advice we hear is simple of course – eat less calories and exercise more and the weight will come off. Unfortunately putting this into practice successfully is often easier said than done. The following hints and tips are directed at helping the modern human drop their body fat percentage and get into healthier shape in a way that synergises with the time limited modern lifestyle of juggling a full time job and a family. I hope you can use some of these tips in your every day life as you will definitely see some results if you stick to it.

Eat right – even when it’s difficult

The ideal way to eat healthily all the time is to be prepared in advance. If you wait until the last minute to cook dinner or do your grocery shopping you are much more susceptible to making poor dietary choices. Take time out of your schedule in the evening to make a legitimate plan of what you’re going to eat and what your calorie budget is. Go out shopping on a full stomach (to avoid impulse naughty purchases) and stick to exactly what’s on your list. If you don’t have time to make your meals fresh from scratch every day then ensure you make the time during the weekend time to cook an array of healthy meals that you can freeze or store in the fridge to call upon when hunger strikes. Taking this extra preparation time will make it much easier to stay disciplined. The other major challenge most of our belly’s face is the proneness to snacking during work hours. If you don’t have the time to eat a proper breakfast in the morning you should consider grouping up with your co-workers and actually have fresh fruit delivered to your office on a daily basis. There are loads of companies that offer this service, such as fresh fruit delivery company ‘fruitfuloffice’ -which serves the whole mainland of the UK, these guys are one of many who will be happy to deliver custom made fresh fruit packages to wherever you’re working and it will really help fend off those sugar cravings we’re all susceptible to.

Work out at the office

Just because you are stuck at your desk working doesn’t mean you are unable to have a work out! There are all manner of strength and conditioning techniques you can perform at the office. You just need to get creative with your approach. Take the stairs instead of the elevator, do abdominal contractions at your desk, give your arms a workout with some of your heavier piles of paperwork! All you need is the enthusiasm to see the potential workouts in the space around you and you’ll never be short of something to do.

Chart your progress online

We’re lucky in our modern era of online technology because it’s never been easier to gauge progress and connect ourselves to a support network of like-minded individuals. There are many fantastic websites exclusively dedicated to helping you map your weight, calorie intake, workouts and routine. Most of them are available for free, and you’ll find having this resource to fall back upon for support will really help you remain disciplined and focused on your goal.

The best of luck to you on your mission to look and feel healthier!

  

5 Things to Keep in Mind when Losing Weight

People struggle every day to lose weight. Many try with dieting alone while others incorporate exercise into the mix. If you have been trying to lose weight without success, there are a few things that you should consider. You want to be certain to lose weight in a healthy way to protect your general health and to ensure that you do not quickly gain back the weight that you have lost. Use the following tips to help you to drop those unwanted pounds and keep them off.

1. Know how much weight is safe to lose. This is extremely important as you could cause yourself to become unhealthy by losing too much weight too quickly. Measure your waist and calculate your BMI or Body Mass Index. Learn what numbers are healthy for you. What should you weigh based on your body type and height? This is an important number to know before you begin.

2. Eat more. This may sound strange considering you are attempting to lose weight but studies have shown that people who eat more frequently tend to lose more weight. Eating frequently keeps your blood sugar at a stable level and gives you the energy that you need for those workouts.

3. Don’t diet, make a lifestyle change. The most successful weight loss experiences are by those who choose to change the way that they eat forever. This does not mean that you cannot have another burger or ice cream sundae ever again. It simply means that you will begin to make healthier choices as a general rule. Add fruits and vegetables to your plate and avoid fatty foods as much as possible.

4. Remember to lose safely. Doctors agree that one to two pounds each week is a safe amount to lose. If you want to keep your weight off, you will need to lose it safely. Keep in mind that depending on how much you weigh now, you could lose more than two pounds for the first few weeks. After that, you should stabilize at a couple of pounds per week until you reach your goal weight.

5. Drink Water. This is a very important step. Water will keep your system cleaned out and promote overall good health. It will also help to flush impurities from your system and aids in weight loss. Drink at least eight 8 ounce glasses of water each day and add a few extra glasses on the days that you exercise.

  

Want muscle? STOP the quessing game

People who engage in very repetitive tasks such as long distance running, labor or swimming show very little or no improvement in the size and strength of their muscles. Long distance events are by nature very low in intensity.

Compare a marathon runner to a 100 meter sprinter. Marathon runners who train for very long periods at a very low intensity are emaciated looking having less than normal muscle mass and carry on average 14 ? 16% body fat. Sprinters, on the other hand, who train for short periods at a high level of intensity are very muscular and have half the body fat levels than marathoners. If cardio is the key to getting lean, as many people presume, why do marathoners have a higher body fat than sprinters? The reason is, a specific stimulus is required for a specific outcome.

The specific stimulus needed to stimulate muscle and strength is high intensity training. This is a universal training principle that affects everyone without exception. This is due to the fact that we are anatomically and physiologically the same. If this were not true doctors could not perform surgery and prescribe medicine. Consequently, the stimulus needed to induce biochemical changes that build muscle and strength in humans is the same.

Intensity, when referring to training, is the percentage of physical exertion that one is capable of. Training with one hundred percent intensity is the best way, the only way, to stimulate muscular size and strength in the shortest amount of time. How does one gauge the intensity of their workouts? By taking your working sets to positive or concentric failure.

Taking a set to the point of failure, where you cannot possibly perform another rep despite your maximum effort is one of, and perhaps the most important of several factors in your success. There are many who disagree and advocate high volume training with 60%, 72%, 95%, or whatever percentage of intensity they decide is the best. Some even claim training all out, with one hundred percent intensity is not only unnecessary, but detrimental. Over the years I’ve seen so called strength coach specialists, and personal trainers with 15 letters after their last names, concoct the most ridiculous routines, using almost every percentage, that have yet to show any effectiveness in real world application.

The main problem with these bogus routines is that there are only two accurate measures of intensity. Zero, when you are at rest; and 100%, when you?re training to the point of failure. How do you measure anything less than 100% intensity? If I can do 10 repetitions to complete failure with 100 pounds on the leg extension machine, where do I go for 80% intensity? Do I perform 10 reps with 80 pounds? Or do I use 100 pounds and only perform 8 reps? Is 80% the optimum percentage, or is it 65%? There is no evidence that suggests, let alone proves, anything less than 100% effort is equally or more effective. Are you starting to see the ridiculousness and inaccuracy of such training prescriptions?

Intensity cannot be measured accurately with reps or weight. While performing a set, intensity increases exponentially with each successive rep. Performing the first 5 reps on the leg extension is not equivalent in intensity to performing the last 5 reps. Hence, 5 reps is not the equivalent of 50% intensity.

The only way to train that is completely accurate is with all out intensity to failure. This will give you a concrete view of how you?re performing. If you train with 100% intensity during every workout and you do not progress, you know you are not recovering. There will never be a question whether you are providing a strong enough stimulus for progress. However, if you follow the percentage of intensity or the percentage of max rep principles, how will you know you are training intensely enough to stimulate muscular size and strength? If you plateau, are you training too hard or too long? Do you lower the percentage or raise it? Do you need more rest, or do you need to train at a higher intensity? There is no need for this guessing game.

Your goal is to bring about the largest, most rapid outcome for your individual genetic potential. In order for this to occur, the body requires 100% intensity every working set of every exercise. This is the only truly accurate way to gauge the efficacy of your training program. Nothing less than 100% will do. The body needs a reason to adapt. Give it!

  

The Calorie Theory Debunked

I you’re like most people, you think the only thing that matters when losing weight is calories, i.e., calories in versus calories out. The calorie theory, as you will see, is a physiological impossibility.

Calorie is a shortened name for kilocalories, to reflect the simplified math. A kilocalorie contains 1,000 calories, so the Angus Burger with bacon and cheddar is actually 770,000 “calories.” Now don’t get your panties in a bunch! This simplified math also applies to exercise calorie charts. If the cardio machine you’re using says you burned 200 calories, it’s simplified for 200,000 calories. However, don’t rely on exercise equipment charts; they are grossly inaccurate.

To understand why it’s not calories that matter when getting lean, go HERE.

  

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