Novice bodybuilders often put most of their leg training emphasis on the quadriceps. After all, they are the muscles that show in the mirror. But the hamstrings are equally important to the size, shape and overall beauty of the legs.
For men, the “hams” add strength and separation to the thighs. For women, shapely hamstrings will make the back of the thighs appear sleeker. They also give you that desirable, sensuous curve to the entire “backside.” (Go ahead – call me sexist. I don’t mind.)
Here’s a superset combo that will bring out the appeal in your hamstrings – men and women alike.
Stand upright with your feet a few inches apart and hold a light barbell. Start with just the bar or two light dumbbells if you are unfamiliar with this movement.
Bend forward, lowering the bar toward your feet and keeping the spine straight and the lower back tight (to assure this, keep the chest pushed out).
Bend as far down as possible without bending the knees, then contract the hamstrings and lift back up to the starting position. Maintain the same flat, somewhat arched, back. Repeat for 12 reps.
Then go immediately to the leg curl machine. Do 10-15 reps. This deadly duo is one superset. Repeat the procedure four times.
This combination works because both exercises stress the hamstrings – but they work in an opposing manner. The stiff-leg deadlifts force the hamstrings to stretch while the leg curls impose a strong contraction.
Use this routine in conjunction with your regular leg workout or by itself to focus on the hamstrings alone. Before long, your “rear view” will be stronger and sleeker.
Are you looking to lose weight and strengthen your muscles, but think weight training at the gym is boring or intimidating? Then check out the fast-paced group exercise program called BodyPUMP.
It might sound a little odd, but one of the most effective ways to lose weight is to pick some up. Weight training builds strength and endurance, and boosts metabolism, helping you to take off inches. BodyPUMP classes – sprouting up at health clubs nationwide – combine weight training with a steady musical beat in a fun and challenging environment that offers a total body workout using moderate weights and high repetitions. With BodyPUMP, you don’t get bulging muscles – just sleek and strong muscles, with improved tendon and ligament strength.
What kind of results are people seeing, and how long does it take to see a change in your body? “We get mail from people every day, and no one has ever said they’ve gotten big muscles,” says Rich Boggs, who brought BodyPUMP to the United States in 1997, in a Fitness interview. “They’ve toned their muscles, lost weight, and gained lean muscle mass. People tell us they’re seeing the changes usually in about two to four weeks.”
It almost sounds too good to be true, but according to Maggie Lynn, this is no magic bullet. Lynn, a 43-year-old housewife from Atlanta who has enjoyed BodyPUMP classes at her gym for two years, says the workout is more than just comprehensive – it’s downright tough.
“I was exhausted after that first workout,” Lynn recalled. “But I really liked working with the free weights and the music. Before I knew it, I was seeing muscles that I didn’t know I had. I didn’t bulk up, I just got toned.”
What Makes BodyPUMP Special?
A one-hour BodyPUMP session is divided into 10 four- to six-minute segments, each focusing on a specific muscle group. The workout covers all of the basic exercises:
The workout covers all of the basic exercises: bench presses, biceps curls, squats, lunges, rows, triceps extensions, military presses, front shoulder raises, and even the clean and press.
Between segments, participants quickly adjust their weights (which are secured with spring clips) for the upcoming exercise. Though it’s not designed to be a cardiovascular workout, the pace is as brisk as the music. In fact, the sessions are vigorous enough to require a minimum of 48 hours of recovery time between workouts during the first 12 weeks.
Those muscles Lynn didn’t know she had showed up thanks to an increase in her lean muscle mass. She is also burning fat, since weight training increases your metabolism while you are exercising and after you are done. In fact, exercises that use more muscle groups at higher intensity and for longer periods of time keep your metabolism elevated for the longest period of time after your workout.
There are other health benefits for BodyPUMPers – strength training can help fight osteoporosis, and research has shown it can help women reduce their blood pressure, too.
Of course, all those benefits are predicated on staying with a regular program, and that’s where BodyPUMP has an impressive track record over its 10-year life.
“Consumers want workouts that are simple, fun, and that get results,” Boggs said. “We’ve had good staying power because BodyPUMP has all of those things. People can join a class and immediately feel successful in what they are doing.”
Simple Moves, Quality Instruction
Simplicity is a key to the BodyPUMP program. It’s strictly a strength and endurance program with no stepping, dancing, or complicated movements. It utilizes Boggs’s step platform product, but only as a bench for exercises such as the bench press.
Even though the moves are simple, keeping the exercises and music fresh is a complex affair. BodyPUMP’s pre-choreographed routines are updated regularly by a team of experts, so boredom is never a problem for participants.
“There are over 2000 people working full-time on this program,” said Boggs. The routines and music are created in New Zealand – where BodyPUMP started in 1990 – while marketing and instructor training is handled in the United States.
The quality of instruction is a major selling point, according to Boggs. “People can’t teach BodyPUMP unless they’ve had 24 hours of training, which includes videotaping three sessions,” Boggs explained. “Instructors have 90 days to send us the tapes so we can assess their competence.”
Ultimately, the success of BodyPUMP puts to rest the myth that women who train with weights will end up with manly looking muscles. And with benefits that include weight loss, increased strength and endurance, and greater bone density to reduce the risk of osteoporosis, you might want to consider BodyPUMP-ing it up.
When Dr. Christine Clark emerged as the upset winner of the Women’s Olympic Marathon Trials in Columbia, S.C., a couple of years ago, she gained recognition as an unlikely champion. The 37-year-old pathologist and mother from Anchorage, Alaska, trained by logging 70 miles a week on a treadmill because the roads were too icy. Although her 2:33:31 achievement is a testament to treadmill workouts, do these motorized mini-walkways offer the same advantages as an outdoor run or walk?
If you consider the intensity of the workout alone, research indicates that running or walking outdoors provides a slightly better workout than doing it on a treadmill. But that doesn’t mean you should trash your treadmill. With a little ingenuity, you can even the score.
One factor that makes outdoor running a better workout is wind resistance. A second reason has to do with biomechanics, says author Greg McMillan. Outdoor running requires pushing off against the ground, while treadmill running is a more air-borne activity, with the ground moving beneath the runner. But according to McMillan, it’s easy to compensate for these discrepancies. In an article published last year in Peak Running Performance, a bi-monthly newsletter for runners published by Road Runner Sports, McMillan suggested that runners use proper, upright form and raise the elevation of the treadmill to one-percent to compensate for the lack of wind and ground resistance. Monitoring your heart rate can also provide valuable information about how to compensate for the differences between the surfaces, says Dr. Edmund Burke, Director of Exercise Science at the University of Colorado at Colorado Springs and editor of Burke’s Complete Home Fitness Handbook (Human Kinetics; 1996). “Notice your heart rate [during outdoor and treadmill workouts]. If there’s a difference, you can make up for the loss. Increase the speed or elevation [on the treadmill],” he says.
Treadmills do offer one technological training advantage that nature can’t match. Interval training, a method that runners rely upon to increase their speed, may be more challenging on a treadmill than on the pavement, according to Len Sherman, contributor to The Precor Treadmill Training and Workout Guide (by Alberto Salazar, Hatherleigh Press; 2000).
During interval training, Sherman says, “every quarter or eighth of a mile, you increase your speed by a tenth of a mile. On a treadmill, that’s easier to do than anywhere else,” says Sherman. It’s difficult for runners to accurately monitor such tiny increments on a stopwatch, Sherman explains, but a treadmill computer can do it precisely.
Of course, outdoor running and treadmill running both offer distinct secondary benefits
Of course, outdoor running and treadmill running both offer distinct secondary benefits that the other can’t match. Outdoor running, for instance, offers the refreshing treat of an outdoor breeze after a long day at the office. Treadmills, on the other hand, can help keep you motivated when refreshing breezes aren’t your type of thing. If you tend to peter out on a lone outdoor jog or stroll, an indoor treadmill, combined with the charged atmosphere of a gym, can provide the motivation you need to log the miles you’re striving for.
“People run in the mirror and look at themselves. It can help you work a special pace,” says Susan Kalish, the executive director of the American Running Association . Kalish isn’t a big fan of the treadmill, but she recognizes its benefits. “There are a ton of things that you can do on it.”
Whatever surface you choose, the most important thing you can do for your fitness program is avoid injury. “We encourage people to pick their surfaces carefully, as well as walking and running shoes,” says Dr. Kevin Stone, an orthopedic surgeon at the Stone Clinic and chairman of the Stone Foundation for Sports Medicine and Arthritis Research, both based in San Francisco.
Stone recommends wearing relatively new running or walking shoes with shock absorbing soles. He cautions against wearing sneakers with hard inserts. “It increases the force in people’s knee joints,” he says. Choosing a proper surface can also help minimize stress on the joints. Stone recommends soft outdoor surfaces such as grass, instead of concrete or asphalt.
The hardness of the running surface is even important when picking a treadmill. “You want enough give so that you’re not shocking the joints,” says Tracy Morgan, education and training manager for Cybex International, the Medway, Mass.-based exercise equipment company. “But you also want hardness so that you have enough surface to push off on.”
Most runners and walkers who use a treadmill agree: They’d prefer to run outside, but the treadmill can be useful if the weather turns ugly or if you simply prefer an indoor workout. By making a few small adjustments to your treadmill workout, it can offer the same fitness benefits as the great outdoors.
What’s all the buzz about heart rate monitors? You may think it’s more important to look at your stride length, turnover rate or pedal speed, but heart rate training is an important part of the madness. The heart rate monitor serves as a guide that prompts you to train according to the demands you set for your workout.
Whatever your goal, it’s important to first establish your estimated maximal heart rate. This can be done by subtracting your age from 220. Then you can use percentages of that number to determine the intensity at which you’d like to work. Your fitness level and goal will determine your target heart rate. For example, if you want to work at an endurance or aerobic training level (steady state exercise): you would likely work at 65 to 75 percent of your maximal heart rate.
Once you’ve determined your target heart rate, strap on the monitor and get to work. If you notice your heart rate is too high, take it easy. Not high enough? Turn up the intensity. You might be surprised to find that you weren’t working as hard as you always thought.
Keep in mind that psychological, environmental and physiological factors can affect your heart rate, according to Sally Edwards, member of the Triathlon Hall of Fame and author of 12 books. If you are tired, on medication, under stress, at high altitude, or in high humidity, your heart rate may change. Even anticipating a workout can increase your heart rate as much as 100 percent!
Most people believe that elite athletes have the lowest resting heart rates, but this is not necessarily so.Former professional tennis player Bjorn Borg owned a resting heart rate of 35 beats per minute. But former marathon superstar Frank Shorter’s resting heart rate was 75 beats per minute. Your genetic material accounts for about 50 percent of your resting heart rate. Smaller hearts beat faster than larger hearts. But the more fit you are, the more blood your heart will pump with each beat. Getting into better shape results in a more efficient heart, and the heart rate monitor allows you to watch your heart grow stronger.
You don’t need to get super attached to your heart rate monitor either. You’ll come to recognize the intensity you want to achieve without the monitor. So borrow a friend’s heart rate monitor for a week, then buy one if you like it. They’re a terrific way to take control of – and add some spice to – your workouts.
Grueling overnight business trips jam your schedule for the next few weeks. So much for your exercise program. You may be able to squeeze in a cardio workout, but forget about strength training. It’ll have to wait until you get back … unless, of course, you have elastic resistance.
With rubber bands, you can take your workout on the road. And no matter how much you’ve packed, resistance bands will fit easily into any suitcase.
Elastic resistance offers benefits that typical strength training equipment doesn’t. It’s not necessarily tougher than free weights or barbells, but it does challenge your muscles differently.
Bands allow you to concentrate on the lifting and the lowering phases of an exercise. With free weights, for example, you might reach the top of the motion and then drop the weights suddenly. With bands, however, you have to stay in control; otherwise, the band will snap back at you. You can also perform exercises that free weights and barbells typically won’t allow.
A band isn’t just any strip of rubber, though. Many companies make bands in different resistance levels; the thicker the band, the harder the workout. Inquire at a local sporting goods store about elastic resistance, or search the web for home equipment resources.
The ins and outs of elastic resistance
Before you work with a band, make sure that it doesn’t show signs of normal wear and tear. Temperature changes often affect the tension and condition of the band so check for splits, holes or changes in tension. If you find anything wrong, throw away that band and get another one.
Also, when you exercise with bands, be aware of your body posture. Many first-time band users tend to bend their wrists excessively, especially when performing exercises for the upper body. Be sure to keep your wrists in line with your elbows at all times.
Finally, keep in mind the properties of elastic resistance. If the resistance is too great, ease up slightly on the band. On the other hand, if the resistance is too light, slide your hands closer together. Never, though, tie two bands together. Always stay in control of the band to maximize safety.
So pack up your bands and follow these exercises when you’re on the road. Who knows? Maybe going out of town won’t be so bad.
Spend at least five minutes warming up by doing light aerobic activity like jogging in place or walking up and down . People who are just starting a fitness routine or exercisers who are short on time should perform at least one set of six to 10 repetitions. Intermediate and advanced exercisers can increase the intensity to two or three sets of eight to 12 repetitions, time permitting.
Tie the band to form a loop. Sitting on the floor, place the band around your ankles. Keep your feet on the floor and lie face up. Lift your right foot off the floor until that leg is almost straight. Lower to starting position and repeat. If the band slides up your leg, step on the band with your left foot while you’re lifting. Switch sides and repeat.
With the band still tied in a loop around your ankles, lie face down on the floor. Place your hands on top of one another, directly underneath your forehead, and rest your forehead on top of your hands. Keeping your hips on the floor, slowly lift one foot off the floor and curl it into a 90-degree angle towards your body. Lower to starting position and repeat. Switch sides and repeat.
Standing, place the band around your upper back and shoulders and pull each end under your arms. Start with your elbows tucked by your sides, palms facing each other. From this position, press the band up and out at a 45-degree angle. Return to starting position and repeat.
Standing, hold the ends of the band in front of your body with your hands about shoulder-width apart. Keeping your elbows relaxed, lift your arms overhead. Slowly pull your right elbow down to your waist. Return to starting position and repeat. Switch sides and repeat.
Stand on the band with your right foot. Hold the other end in your right hand. With your right palm facing your body, slowly lift your arm to the side no higher than your shoulder. Remember to keep your wrist straight and your elbow relaxed. Return to starting position and repeat. Switch sides and repeat.
Kneel on the floor with your right knee. Place your left foot on the floor in front of your body, your left knee directly above your left foot. Place the band under your left foot; make sure the band is securely held by your foot. Hold the other end of the band with your left hand and place your left elbow to the inside of your left knee. (For comfort, rest your right hand behind your left elbow.) From this position, keeping your wrists straight, lift your left hand toward your left shoulder. Lower to starting position and repeat. Switch sides and repeat.
Standing, grasp the center of the band with your right hand. Place your right hand on your left shoulder. Grasp one end of the band with your left hand. Tuck your left elbow into your waist and bend your left arm so that your forearm is parallel to the floor (your left arm should form a 90-degree angle). Straighten your arm and press your left hand toward the floor. Return to starting position and repeat. Switch sides and repeat.
Morning, noon or night – which will it be when you exercise? Of course, the time that you work out will be dictated by your schedule, but if you could choose, is there one time that’s best? Experts say yes, but that time largely depends on you.
The effect of circadian rhythms on exercise
For years, researchers have tried to link the body’s circadian rhythms with exercise to determine what time of day you’ll burn the most fat. Circadian rhythms are the body’s daily cycles that regulate body temperature, metabolism, and blood pressure.
According to a handout distributed by the American Council on Exercise, “It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout.”
In other words, when your body temperature is high, your workout will be more effective than if you exercise when your body temperature is low. Generally, your body temperature dips to its lowest point about one to three hours before you wake up. It reaches its peak late in the afternoon.
Thus, it would be safe to assume that your workouts will be more effective in the late afternoon. After all, by then, your muscles are warm, your strength is at an all-time high, and your resting heart rate and blood pressure are low.
Yet Douglas Brooks, M.S., an exercise physiologist based in northern California and an international authority on exercise, warns people against paying strict attention to circadian rhythms. “The best time to exercise is when you can get it done,” he says. “So place exercise in your schedule when you won’t miss the session or schedule it out of your day, and forget about the nuances related to the body’s natural rhythms.”
When should you exercise?
In determining when you will exercise, ask yourself two questions. First, what does your schedule look like? Are you too busy in the late afternoon or evening to exercise? Will mornings work better for you? Or will you have to alternate between morning and late afternoon or evening workouts?
Second, when do you feel your best? Do you have trouble getting revved up in the morning? If you’re not a morning person,you might perform better at the end of the day when you’re wide awake. Or are you usually dragging by the end of the day? If so, exercise may be the last thing on your mind. Because you’re exhausted, you may not exercise to your fullest potential. You might also risk injury if you’re not paying attention to what you’re doing. Maybe, though, you function better in the morning when you feel more alive and most importantly, more willing to exercise.
Best yet, after exercising in the morning, you still have the whole day in front of you and you have that much more energy to tackle the day’s activities.
Ironically, morning exercisers have one big advantage over late-day exercisers: There’s a good chance they’ll make exercise a daily habit. In fact, studies have shown that people who exercise in the morning are more likely to stick with their exercise programs. After all, morning exercisers don’t have to contend with scheduling problems that often occur later in the day. They’ve allotted time to exercise, and for most people, there aren’t many other distractions to prevent them from exercising in the morning.
This advantage is important for someone starting an exercise program. If you’re new to exercise, consider committing to mornings to increase your adherence to your new routine.
There is one exception to choosing a time that suits you best. If you’re training for an athletic event like a marathon or a century, exercise at the time the event will take place. For example, if a cycling century starts at 8 a.m., get used to cycling at that time, especially if you’re used to working out later in the day. This will help your body adjust to the demands of the event.
Whatever time you choose, follow these suggestions to make your workouts more effective and fun.
For morning exercisers:
Lay your clothing out the night before. When your alarm rings, you’ll be able to leap into action without having to gather shoes and clothes.
Set two different alarms. If the snooze button tempts you, set two different alarms, one by your bed and the other across the room.
Buddy up. Exercise is always more fun with a partner so why not add this motivation to your morning workouts? If you’re ever tempted to miss your workout, your buddy will keep you going.
For late afternoon to evening exercisers:
Set your exercise time and stick with it. Don’t let late-day distractions tempt you to neglect your exercise program. Try planning your exercise schedule on Sunday night before your week begins. If you have to make small adjustments, that’s okay, but try not to stray too far away from your goals.
Be careful of outdoor elements. If you’re exercising outdoors, pay attention to the soaring temperatures and high humidity of summer. Your body will drag in the hot weather. You’ll also need to make certain you’re well hydrated in hot weather; drink more water than usual if you’ve been sipping on coffee or caffeinated soft drinks all day. Finally, watch for traffic, especially if you’re exercising around rush hour.
What is one of fat’s favorite vacation spots on the body? The sides of the waist – those soft flabby areas affectionately known as “love handles.”
The muscles underlying the love handles are known as the obliques. When this area appears out of shape, it’s logical to assume the oblique and abdominal muscles need exercise in order to become firm. But be careful. The obliques are generally easy to build up. This may be the one muscle group which can indeed get too big – if they become too muscular, the waist will look wider.
More often than not, the waist appears soft because it’s simply a favored storage area for fat. It’s even possible to lose weight and still store fat around the waist. It’s the last “holdout.”
The key to a trimmer waistline is twofold. Making the correct changes in your diet is crucial, but a proper exercise program is equally relevant. The following workout can be performed once a week as part of a total-body fat-reducing and muscle-building program (read: this workout alone will not rid you of your love handles). It’s imperative to move quickly from exercise to exercise in order to optimize the fat-burning process.
Exercise 1: Twists with a Bar
Standing with your legs a little further than hip-width apart, place a light barbell across your shoulders. Twist to one side, then twist to the other side, continuing back and forth with a brisk motion. Do not lean forward or backward. This movement is disregarded by many as ineffective but that’s because most people do it improperly. It’s important that the twist isn’t executed in a leisurely fashion. Move quickly from side to side and keep your abs and obliques tight! Total time: 5 minutes.
Exercise 2: The Vacuum
Inhale deeply. As you exhale, suck the stomach in as far as it will go and hold it for a count of ten. Not only does this simple exercise strengthen the abdominal wall, it improves posture and lung capacity.
Exercise 3: Side Bends
It isn’t a good idea to do sidebends with a dumbbell. Instead, place your hands behind your head and bend from side to side, contracting the muscles at the waist. If that’s too difficult, keep your hands on your hips. Do 50 bends to each side.
Stand with your right hand on your hip and your left hand outstretched above. Bend to the right and extend the outstretched hand over your head and as far to the right side as possible. Keep this position and “pulse” with tiny bends. Stay on this side for one minute. Return to an upright position, switch arm positions, and repeat on the opposite side. These little movements keep the obliques under constant tension.
Exercise 5: Lateral Leg Raises
This is similar to a simple leg lift. Lie on your side and lift your leg toward your head, contracting the oblique muscles. Do 20 reps on one side then turn directly to the other side and do an additional 20 reps. Once that’s completed, immediately repeat the set.
This routine doesn’t take long and it’s sure to keep your midsection tight. But remember: your waist will always look soft if there’s a layer of fat around it. The “love handles” are tough. They’re unforgiving. They’re also the first to let you know when you’re slacking off. Try this routine and you’re on your way to a trimmer waistline. And that’s something you can really love!
Cutting down on weight requires that you commit yourself to all the ideas and activities that work towards assisting youth attain your desired objective. Weight loss comes with a number of benefits and that is why most of the people around the globe are determined to do all it takes just to lose weight. The exercise sessions are very important since they assist you attain that attractive body shape. You properly fit in your clothes and you feel very secure and confident.
Here are some helpful tips that will assist you reach your goal of staying fit and attaining that physic you have always wished for:
First and foremost it is important to ensure that you collect necessary information on exercising and the easy things that you can actually do in the comfort of your home. There is more than enough information online and all you need is to undertake some very serious research. With so much information online, you will be spoilt for choice in deciding on what the best strategies are for your weight loss agenda. Internet comprises of a wide array of books, and articles some of which are very affordable.
You can also choose to visit the nearest local bookstore and check out the various books on exercise and weights lose. Do not be in a hurry. Take your time to choose the most appropriate book that will see to it that you burn those extra calories. Most of the books are such that they are able to effectively guide you through the exercising. It is more productive when you chose an exercise buddy. They guide you right from the very first step to the last towards burning the calories.
Secondly, find an exercise buddy. An exercise buddy is someone who has the same commitment as you towards losing weight. Such a partner motivates you and keeps you committed to exercising. The competition that arises is a healthy one and helps both of you make the most of the exercising sessions. Just knowing that someone is waiting on you makes you try your level best to get out of bed and go exercising since you do not want to disappoint that person.
Thirdly you need to understand yourself a great deal. The moment you feel exhausted is the moment to take a break. As usual, when your work out for a considerable amount of time your body starts sending signals to you. It is very important to really understand your body especially during those first days when you embark on an exercise routine.
At times you feel the need to lengthen your work out sessions. It is important that you do not engage into some sort of a crash program. Do it gradually so that you do not exert so much pressure on your body. The same should apply to the intensity of your work outs. You need to increase them gradually if you must.
In conclusion, remember that discipline in doing the exercises is for your own good. It is therefore very important to maintain high levels of discipline.
Burgers and fries, candy, chocolate, cookies and cakes are sweethearts to many, if not all. Junk food is specifically meant to taste nice and is, in a lot of cases, literary addictive. The problem with these kinds of food is that they have little or even no nutritional value. Research has established it that junk food is the downfall to most of those people looking forward to cut down on their weight.
The good taste of these foods is quite tempting and thus it becomes really difficult for many to abandon this habit. The rush you get from eating any kind of junk food is the same rush experienced by that person on hard drugs.
Anyway, you do not have to get all freaked up! You do not have to book a position with the nearest rehab centre. It is a kind of addiction that can easily be curbed. All you really need is to make a few simple changes that will see you through in your quest to cut down on your weight. Eating junk food is a habit you need to kick off or bring down if you need to have that desirable body.
Deal with the main areas of temptation. That is the very first step! As humans we have a weakness when it comes to avoiding temptations and in most of the cases we end up giving in. Mae west at some point in time said’ “I generally avoid temptation unless I can’t resist it” and on the other hand Oscar Wilde purported, “I can resist everything except temptation.”
You may be asking yourself this question, “How can I possibly restrain from temptations?” It is pretty simple. All you need to do is to stay away from temptation. Go to your cupboard and ensure that you get rid-off each and every food item that you won’t need in the course of your healthy eating program.
You may resolve to give the food items away since they stand up as a barrier between you and your weight loss ambition. Buy food stuffs that work towards helping you cut down on your weight. These are the kind of foods that you need to stuff your cupboard with.
Sometimes we may fail to recognize the barrier to our dream of shedding off extra weight. It may be that shop that you pass by on your way to the work place that tempts you. The right thing is to actually avoid that temptation and you know better how. You may choose to change the route or even carry readymade food to the work place. If you really need to get into the perfect shape you will quite agree that no mountain is too high to climb.
Weight gain is usually accompanied by numerous illnesses. You do not need to suffer from the associated conditions and thus it is upon you to take the initiative. In case you are wondering over what is the right time to embark that weight loss journey then be reminded that the time is actually now!
Kick starting your diet makes you experience one of two things. It is either you suddenly cut down on a great percentage of your overall weight and then it stops after a little while or you don’t lose any weight for a long period of time and the quite suddenly the trends shifts.
Regardless of the way things work for you, you definitely wish to kick start your weight loss program. Staying motivated at all times is a good idea since it provides you with the determination you need to keep tracking the changes in your weight over time. It strikes you as good news every time you check and realize that you have eliminated some pounds.
Your body reacts by storing fat right at that moment you start cutting down on the calories. This happens to be an evolutionary response based on the fact that whenever you eat less famine is actually knocking at the door. Your body has an inbuilt mechanism to store resources in a bid to ensure that it actually gets through famine. As a matter of fact, it may not be the real famine but dieting on the contrary. But your body is such that it perceives both the same way.
One of the ways to get started on your weight loss agenda is to increase your exercising rate. This increases your metabolism thus your body burns more calories in the long run. Giving your weight loss program a swift kick start works to your own best interest.
It is always a good idea to start with those activities that you find easy. For instance, you may begin by taking some negative calorie foods. The negative calorie foods include: celery, water melon and the strawberries.
Another working approach may be putting mustard or horseradish sauce on the food stuffs you consume. Doing this makes you sweat profusely and thus your body manages to burn those extra calories. Of course it sounds rather simplistic and a lot of people may not even believe it, but actually it really does work. It happens to be a very smart strategy to add some spice to your healthy food while at the same time encouraging your body to cut down on weight.
It is worthy to note that exercising makes fat convert into muscle. As you well understand, muscles weigh more than fat and thus your weight takes up an upward trend when you first engage in the exercising activities. Most of the people may be discouraged by this accumulation in weight. You do not have to do the same. What you need to do is stay positive and focused. Simply measure the inches and ignore the pounds and you will eventually feel better.
What matters at the end of the day is that you are constantly doing whatever it takes. Exercising constantly and dieting will at the end see you through in your quest to shed off the pounds as well as reduce the inches. All in all remember that discipline is the key towards the achievement of success, not only in weight loss but also in other areas of life.