Belly fat is one of the most annoying and common problems. It's easy to gain it but really difficult to loose it. Everybody wants to have six pack abs nowadays. But what really is this 6 pack abs, that everyone wants it? As a matter of fact everyone of us already has six pack, but some of us show it off and some just hide it behind the layers of fat. So it's really up to you to decide either you'd like to show it or hide it. One thing for sure, you already have it, but it's just not in the best shape, that's why you need to work it out.
In order to get there, you need to do the following: loose excessive weight, watch your diet and of course work your abs.
By only doing one of these you won't get desired results. It really needs hard work and dedication. If you just do lots of crunches and sit ups, you will just waste your time. Because it's very important to prepare the ground for it first, and by that I mean to loose the fat on your belly. When you loose that fat your abs will show fast even without doing endless sit ups. Don't take me wrong, you still need to work your abs but at the same time it's super important to loose that excess fat. And that means CARDIO. So combination of cardio and ab exercises will help you to get those famous 6 pack.
And third important tip is of course diet. It's very important to watch what you eat. Exclude fatty and salty foods from your daily intake, also sugars and sweets, don't drink alcohol. Try to eat more of lean protein, fiber and anti-oxidants. That what will help you to get through your workouts and stay active and healthy all the time.
Down below is the diet plan that includes all three key elements in reaching your 6 pack abs goal, follow it and you will be there in no time.
1. Cut on saturated fats, they love your belly area. Saturated fats are commonly found in animal fats and butter.
2. Push on Calcium, it helps to burn fats. Eat and drink more of dairy products. ( Try to buy non-fat or low fat dairy products).
3. Fiber Fiber Fiber!!! Eat as much fiber as you can. Become friends with produce isle. You can find fiber in fruits and vegetables. Replace your unhealthy snacks with a piece of fruit or fresh cut veggies.
3. Drink a lot of water. It's crucial to stay hydrated. So keep a full bottle of water with you all the time. It won't hurt also if you squeeze some fresh lemon in it.
Exercises:
1. Standard crunch ( make sure you don't tuck your chin in). Do 15 reps 3 times. Increase it over time.
2. Bicycle exercise.
A. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
B. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
C. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
D. Switch sides, bringing the left elbow towards the right knee.
Do 25 reps 3 times. Increase over time.
3. Leg crunch, it's a perfect exercise to get rid of that pouch in the mid section.
A. Lie on the floor and extend the legs straight up with knees crossed.
B. Place your hands behind the head for support, but avoid pulling on the neck.
C. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
D. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Do 15 reps 3 times. Increase over time.
4. Reverse crunch.
A. Lie on the floor and place hands on the floor or behind the head.
B. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
C. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
Don't swing your legs during this exercise, it has to be a minimal movement, small but effective. Do 15 reps three times and increase the reps over time.
5. Plank hold.
A. Lie face down on mat resting on the forearms, palms flat on the floor.
B. Push off the floor, raising up onto toes and resting on the elbows.
C. Keep your back flat, in a straight line from head to heels.
D. Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 60 sec. Repeat 3 times.
Do your own exercises as well and definitely push your self hard, make it worth every drop of your sweat!!!
Thursday, December 29, 2011
Wednesday, December 21, 2011
The best exercices to loose weight fast!
It's not a secret that cardio plays one of the most important roles in loosing weight. But many people get confused what is cardio and what they are supposed to do in order to get their workout done. One thing for sure, you don't necessary need to go to a gym to do the cardio. Many people blame it on treadmill saying that they don't have money to buy it.
But I will say this, do not try to make excuses, it's completely doable and you don't need any equipment to do the cardio. In fact, I think it's even better to do it on your own, without any equipment, because in that case you make the other parts of your body work.
Ok, let's start then:
1. Warm up first and stretch ( Swing your arms, bend and try to reach your toes, warm up your knees...)
2. Start jogging really slow, after 2 minutes of a light jog start swinging your arms up and down.
3. Do 20 jumping jacks. ( See the YouTube video for instructions)
4. Go to high knees for one minute.
5. Then go straight to butt kicks ( it's like running in a place, but touch your heels to your butt). 1 minute
6. Get on the floor and do mountain climbers for 1 minute.
By this time your heart should be jumping out of your chest, but remember, you don't stop, keep going because only when you push yourself really hard you will get those wanted results.
7. Start doing lounges (7 on each leg) and swing your hands up.
8. Bring the chair (not too high) and do 10 swings on each leg.
9. Jumping jacks for 1 minute.
10. Lay on your stomach and do 10 supermans.
11. Reverse and lay on your back, do 20 stomach crunches. ( Keep your chin up)
12. Mountain climbers for 1 minute.
13. Go back to your chair and do 20 dips.This exercise is great for the back of the arms.
14. Then go down and try to do 10 push ups.
Cool Down:
Breath deep. Stretch your arms, your legs, bring you heart rate down.
Note: Drink plenty of water the day before and stay hydrated.
Try not to take breaks during this workout, but if you need them, they have to be really short. Do not compromise your form and really try do your best.
Your cloth has to be absolutely wet by the time you are done.
And of course, don't forget to keep to your diet, otherwise you are putting all the hard work in trash.
Stay Strong and Focused and really push your limits!!!
But I will say this, do not try to make excuses, it's completely doable and you don't need any equipment to do the cardio. In fact, I think it's even better to do it on your own, without any equipment, because in that case you make the other parts of your body work.
Ok, let's start then:
1. Warm up first and stretch ( Swing your arms, bend and try to reach your toes, warm up your knees...)
2. Start jogging really slow, after 2 minutes of a light jog start swinging your arms up and down.
3. Do 20 jumping jacks. ( See the YouTube video for instructions)
4. Go to high knees for one minute.
5. Then go straight to butt kicks ( it's like running in a place, but touch your heels to your butt). 1 minute
6. Get on the floor and do mountain climbers for 1 minute.
By this time your heart should be jumping out of your chest, but remember, you don't stop, keep going because only when you push yourself really hard you will get those wanted results.
7. Start doing lounges (7 on each leg) and swing your hands up.
8. Bring the chair (not too high) and do 10 swings on each leg.
9. Jumping jacks for 1 minute.
10. Lay on your stomach and do 10 supermans.
11. Reverse and lay on your back, do 20 stomach crunches. ( Keep your chin up)
12. Mountain climbers for 1 minute.
13. Go back to your chair and do 20 dips.This exercise is great for the back of the arms.
14. Then go down and try to do 10 push ups.
Cool Down:
Breath deep. Stretch your arms, your legs, bring you heart rate down.
Note: Drink plenty of water the day before and stay hydrated.
Try not to take breaks during this workout, but if you need them, they have to be really short. Do not compromise your form and really try do your best.
Your cloth has to be absolutely wet by the time you are done.
And of course, don't forget to keep to your diet, otherwise you are putting all the hard work in trash.
Stay Strong and Focused and really push your limits!!!
Sunday, December 18, 2011
Healthy and very tasty chilli recipe!
Personally, I love chilli, but as we know, it's not super good for you since chilli doesn't have any veggies in it. I created my own recipe of chilli which is very tasty and at the same time very good for you. And I am more than happy to share it with you.
Ingredients:
1 package of 95% Fat Free ground turkey meat
1/2 off Eggplant
1 small zucchini
2 stalks of celery
1 bell pepper ( green, red or yellow)
1/2 of big onion or you can use 1 small onion
2 cloves of garlic
1/2 can of black beans
1/2 can of tomato paste
salt, pepper and spices
Directions:
First prepare the meat. Put the meat in a large bowl, add shredded onion, salt and pepper, paprika, turmeric, dry basil, lemon pepper spice, chilli spice, cayenne pepper, or any other spice that you like.
Mix it all and put it on a hot deep skillet ( the skillet should have a lid) and start cooking it.
After 3 min add crushed garlic.
Prepare the veggies, cut everything to small pieces ( cut it into small cubes).
When turkey is not pink any more, add zucchini, bell pepper and celery and cook for 3 min. Then add eggplant and cook for 4 min after add water and tomato paste to it.
Cover and simmer for 20 min. Then add beans, salt and pepper. And simmer for 15-20 more min ( depends on how you like it).
Bon Appetit!!!
I like to eat it with either whole wheat pitta bread or multi-grain scoops but it's totally up to you.
Ingredients:
1 package of 95% Fat Free ground turkey meat
1/2 off Eggplant
1 small zucchini
2 stalks of celery
1 bell pepper ( green, red or yellow)
1/2 of big onion or you can use 1 small onion
2 cloves of garlic
1/2 can of black beans
1/2 can of tomato paste
salt, pepper and spices
Directions:
First prepare the meat. Put the meat in a large bowl, add shredded onion, salt and pepper, paprika, turmeric, dry basil, lemon pepper spice, chilli spice, cayenne pepper, or any other spice that you like.
Mix it all and put it on a hot deep skillet ( the skillet should have a lid) and start cooking it.
After 3 min add crushed garlic.
Prepare the veggies, cut everything to small pieces ( cut it into small cubes).
When turkey is not pink any more, add zucchini, bell pepper and celery and cook for 3 min. Then add eggplant and cook for 4 min after add water and tomato paste to it.
Cover and simmer for 20 min. Then add beans, salt and pepper. And simmer for 15-20 more min ( depends on how you like it).
Bon Appetit!!!
I like to eat it with either whole wheat pitta bread or multi-grain scoops but it's totally up to you.
Saturday, December 17, 2011
Super Effective Cellulite Solution!
I have seen many people in a good shape that still had that one big problem that many people are suffering from, which is cellulite.
It's very important to exercise and tone different parts of your body, so you don't let that nasty cellulite to grow on your body. But sometimes only working out doesn't work, so what to do then?
I have a solution, it's completely free and natural. You don't need to buy it, you can just make it yourself and I give you this recipe. I witnessed 5 people loosing this problem with the help of exercise, right diet and this homemade solution.
Loose cellulite in only 12 days!!!!
Ingredients:
2 teaspoons of black pepper
1 teaspoon of red pepper
2 teaspoons of salt
2 teaspoons of grounded black coffee
Add vodka to this mix so the consistency of it is as thick as sour cream.
Rub on the problem area and wrap it with food plastic for 15-20 minutes.
After rinse with warm water and with no soap and apply Moisturizing cream .
NOTE: It's very important to drink 2-3 liters of water the day of procedure and no food 2 hours prior to it.
Repeat this procedure for 12 days every other day!!!!
The best of luck!!
It's very important to exercise and tone different parts of your body, so you don't let that nasty cellulite to grow on your body. But sometimes only working out doesn't work, so what to do then?
I have a solution, it's completely free and natural. You don't need to buy it, you can just make it yourself and I give you this recipe. I witnessed 5 people loosing this problem with the help of exercise, right diet and this homemade solution.
Loose cellulite in only 12 days!!!!
Ingredients:
2 teaspoons of black pepper
1 teaspoon of red pepper
2 teaspoons of salt
2 teaspoons of grounded black coffee
Add vodka to this mix so the consistency of it is as thick as sour cream.
Rub on the problem area and wrap it with food plastic for 15-20 minutes.
After rinse with warm water and with no soap and apply Moisturizing cream .
NOTE: It's very important to drink 2-3 liters of water the day of procedure and no food 2 hours prior to it.
Repeat this procedure for 12 days every other day!!!!
The best of luck!!
Sunday, December 4, 2011
17 Pounds in 15 days Diet... Shed those pounds off...
This diet is designed to loose 17 pounds in 15 days, but only if you strictly follow it. And if after you loose weight you start eating healthier, you won't gain weight for 2-3 years. Also while following this meal plan you decide to hit the gym, in only 15 days you will be a new person, stronger and healthier and definitely more CONFIDENT!! So think hard before you decide to start it, because it's not easy, but so worth it. It will need lots of dedication and self-control. Don't do it if you know that you will quite in the middle of it, otherwise it will be just waste of your time.
Before you start this important step of your life towards the new beginning, think of all the things that you want, what it will give you, how it will change you and your life, think of all the positive stuff.
Also, I would recommend to have reminders for yourself like why you are doing it notes, hanging cloth that you will wear after you loose weight, describe the way you feel sometimes when you are bothered by your weight and stick it on your fridge, picture of a person that you want to look like. Write those encouragements for yourself and you will see how helpful they will be sometimes ( especially when you are tempted to a bad food).
Look more in the mirror during these 15 days and any time you feel like eating "prohibited foods", look at the part of your body that you would like to be smaller the most ( your legs, stomach...) And then ask yourself this question: " Do I look like my body is lacking food? Does my body need it?" - It's a rhetorical question, so of course the answer is " NO". Remember this one very important thing, whatever you eat that you are not supposed to, it will definitely stay on your body in the form of fat, it will not go away.
This diet will help you not only loose weight, but bring your metabolic rate up, which is very important. During these 15 days you are not allowed to drink alcohol, have any sugar in any form of it, no bakery products, no salty foods. Between each meal drink a lot of water, it's even better if you squeeze a fresh lemon juice in it. You are not allowed to switch meals or replace it with one another, eat anything that is not mentioned in the diet.
Good luck !!!
15 Days Meal Plan
Before you start this important step of your life towards the new beginning, think of all the things that you want, what it will give you, how it will change you and your life, think of all the positive stuff.
Also, I would recommend to have reminders for yourself like why you are doing it notes, hanging cloth that you will wear after you loose weight, describe the way you feel sometimes when you are bothered by your weight and stick it on your fridge, picture of a person that you want to look like. Write those encouragements for yourself and you will see how helpful they will be sometimes ( especially when you are tempted to a bad food).
Look more in the mirror during these 15 days and any time you feel like eating "prohibited foods", look at the part of your body that you would like to be smaller the most ( your legs, stomach...) And then ask yourself this question: " Do I look like my body is lacking food? Does my body need it?" - It's a rhetorical question, so of course the answer is " NO". Remember this one very important thing, whatever you eat that you are not supposed to, it will definitely stay on your body in the form of fat, it will not go away.
This diet will help you not only loose weight, but bring your metabolic rate up, which is very important. During these 15 days you are not allowed to drink alcohol, have any sugar in any form of it, no bakery products, no salty foods. Between each meal drink a lot of water, it's even better if you squeeze a fresh lemon juice in it. You are not allowed to switch meals or replace it with one another, eat anything that is not mentioned in the diet.
Good luck !!!
15 Days Meal Plan
Day 1
Breakfast: 1 cup of dark coffee , with no sugar or creamer, just plain dark coffee.
Lunch: 2 hard-boiled eggs, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil), 1 glass of tomato juice.
Dinner: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Day 2:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Dinner: 7 oz of grilled beef ( cook it plain with no sauces, just spices), 1 glass of low fat Kefir.
Day 3:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee and 1 slice of whole grain toast.
Lunch: 1 big carrot cooked with olive oil.
Dinner: 2 hard-boiled eggs, 7oz of grilled beef ( cook it plain with no sauces, just spices),
cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Day 4:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 1 egg ( if you like it, you can eat it raw, if not boil it), 3 big boiled carrots sprinkled with olive oil, 5 oz of hard low fat cheese.
Dinner: 3 roasted apples (I would recommend, to make it in oven, don't add anything to it, just plain apples)
Day 5:
Breakfast: shredded raw carrot sprinkled with lemon juice.
Lunch: 17 0z of grilled fish ( you could also boil it).
Dinner: 8 0z of fish with roasted cabbage.
Day 6:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 1 cooked chicken breast ( is best if it's grilled), salad made with fresh cabbage and carrot ( no dressings).
Dinner: 2 hard-boiled eggs, a glass of water with lemon, shredded carrot with sprinkled with olive oil.
Day 7:
Breakfast: a cup of green tea with no sugar.
Lunch: 7 oz of any sort of cooked meat ( no sauces), fresh fruits ( any fruits except banana and grape).
Dinner: 2 raw carrots and a glass of Kefir.
Repeat the same next week .
Breakfast: 1 cup of dark coffee , with no sugar or creamer, just plain dark coffee.
Lunch: 2 hard-boiled eggs, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil), 1 glass of tomato juice.
Dinner: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Day 2:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Dinner: 7 oz of grilled beef ( cook it plain with no sauces, just spices), 1 glass of low fat Kefir.
Day 3:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee and 1 slice of whole grain toast.
Lunch: 1 big carrot cooked with olive oil.
Dinner: 2 hard-boiled eggs, 7oz of grilled beef ( cook it plain with no sauces, just spices),
cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).
Day 4:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 1 egg ( if you like it, you can eat it raw, if not boil it), 3 big boiled carrots sprinkled with olive oil, 5 oz of hard low fat cheese.
Dinner: 3 roasted apples (I would recommend, to make it in oven, don't add anything to it, just plain apples)
Day 5:
Breakfast: shredded raw carrot sprinkled with lemon juice.
Lunch: 17 0z of grilled fish ( you could also boil it).
Dinner: 8 0z of fish with roasted cabbage.
Day 6:
Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.
Lunch: 1 cooked chicken breast ( is best if it's grilled), salad made with fresh cabbage and carrot ( no dressings).
Dinner: 2 hard-boiled eggs, a glass of water with lemon, shredded carrot with sprinkled with olive oil.
Day 7:
Breakfast: a cup of green tea with no sugar.
Lunch: 7 oz of any sort of cooked meat ( no sauces), fresh fruits ( any fruits except banana and grape).
Dinner: 2 raw carrots and a glass of Kefir.
Repeat the same next week .
Wednesday, November 23, 2011
Famous Eastern European Diet
It's not a secret that Eastern European women are famous in the world for their Beauty and slim and Fit bodies. Many people ask, how do they do it? I personally don't want to go deep in to this subject and explain why it is so, even though I know it, but the least that I can do is to post some of the diets that they use to loose some extra pounds.
Here is one of them. It needs lots of FOCUS, SELF-CONTROL and DETERMINATION.
So if you decide to loose some extra pounds in a short period of time then go for it.
This is 9 DAYS Diet:
First 3 days you can eat only cooked brown rice with no salt or butter, you can use some spices like Italian seasoning or any other no calories spice that you like. Drink lots of water and green tea with no sugar.
Next 3 days you can eat only cooked chicken breast fillet ( it's better if you grill it), again no butter or oil and no salt. Use your favorite spices if you would like. You can't substitute it with wings or drumsticks, it must be only white meat. Drink lots of water and green tea with no sugar.
Last 3 days you can eat only apples. Drink lots of water and green tea with no sugar.
Accordingly you can loose a little more than 2 pounds a day. I am sure that if you hit the gym you will loose even more.
Now you understand that it's not easy to keep that slender body for anyone.
Also many women from that part of the world have one day a week when they do not eat anything, except drinking water with lemon and it's called unloading days.
Now think for yourself and make your own conclusions! Stop feeling sorry for yourself and do what you have to do!!!!!!
Here is one of them. It needs lots of FOCUS, SELF-CONTROL and DETERMINATION.
So if you decide to loose some extra pounds in a short period of time then go for it.
This is 9 DAYS Diet:
First 3 days you can eat only cooked brown rice with no salt or butter, you can use some spices like Italian seasoning or any other no calories spice that you like. Drink lots of water and green tea with no sugar.
Next 3 days you can eat only cooked chicken breast fillet ( it's better if you grill it), again no butter or oil and no salt. Use your favorite spices if you would like. You can't substitute it with wings or drumsticks, it must be only white meat. Drink lots of water and green tea with no sugar.
Last 3 days you can eat only apples. Drink lots of water and green tea with no sugar.
Accordingly you can loose a little more than 2 pounds a day. I am sure that if you hit the gym you will loose even more.
Now you understand that it's not easy to keep that slender body for anyone.
Also many women from that part of the world have one day a week when they do not eat anything, except drinking water with lemon and it's called unloading days.
Now think for yourself and make your own conclusions! Stop feeling sorry for yourself and do what you have to do!!!!!!
How to find time to exercise and eat healthy
I hear a lot from people complaining that they would actually like to workout and eat healthy, but they simply don't have time, because of the family, work and kids... And I completely understand that, it's not easy. Let's talk about it one by one and you will see that it's not as scary as it seems to be.
First excuse that people bring is the lack of time to exercise, this is what most of them say: " I wake up in the morning, go to work and then come back, cook dinner, take care of my kids and then it's time to go to bed." When you hear that, you think, really when to workout? But weight loss is actually not only the process of changing yourself, it's changing your entire lifestyle. So what that means, is that you change your routine and fit in that time for yourself. You could also encourage you partner to do it with you, because exercising is good for everybody. And then you could say, how about my kids?. Well, you could also get a membership for your entire family in your local Recreation center, where they have many different activities for everybody. If your kids are little, they have nannies in there and it's free and if your kids are older, they could do a whole bunch of interesting activities that are good and interesting for them.
If you don't have money for the recreation center, in that case save up some money and buy some equipment that you could be working out with at home, like: stability ball, dumbbells, jumping rope, resisting bands and so on... All these things are not expensive, but very effective.
Find that time to take care of yourself, make working out "You Time". Try working out on your lunch break, or right after work or later in the evening. Or wake up 30 minutes earlier and do your workout. I get it, it is difficult to start and your brain will try to trick you and make you think that you CAN'T and your body is too tired, but guess what, if you say NO and will continue doing it, after 1 week of working out, you are going to feel much better and you will have more energy and it will be so much easier for you to do it.
I would recommend everybody, to wake up just 30 min earlier, do their workout and not try to find excuses. Ask your partner to help you, I am sure that if it's your husband or wife he or she will understand and take some of the responsibilities off your shoulders.
Another thing is changing your diet. It's one of the other things that will change your lifestyle. Start buying more greens, vegetables and fruits. Forget about white and switch to brown. See more details on dieting in my next post.
After the diet conversation, many people say, that they can't do it, because their kids don't like to eat those kind of foods and that they have too many tempting foods in their fridge and pantry that makes it difficult to diet. What I normally say is that, you are totally in charge, because actually you are the one who is buying and cooking all that junk, so simply stop doing it. If you think that you are doing a good job by buying junk food and candies for your kids, but guess what, this is the worst thing ever. By feeding your children with all that fat artificial stuff, you are simply writing a death sentence for them. You are messing up their organs and actually make them a copy of yourself. So start eating right and not only yourself, but feed your family right.
Instead of giving your family candies and cookies everyday, replace it with fruits, it's much better and healthier for them. But it doesn't mean that you will never buy it again, just make those special days once in a while.
In general, everything depends on you. There are so many resources that help you to loose weight and not just look better but live longer. Don't wait for a miracle, start working. And remember, that nothing comes for free, you need to work hard to reach your goals and it's not just for weight loss, it's for everything. If you wish to have a nice house you need to work hard in order to buy it and then take care of it, same thing with your body, you need to work hard to keep it fit and healthy, so don't give up, just get to work!!!!
First excuse that people bring is the lack of time to exercise, this is what most of them say: " I wake up in the morning, go to work and then come back, cook dinner, take care of my kids and then it's time to go to bed." When you hear that, you think, really when to workout? But weight loss is actually not only the process of changing yourself, it's changing your entire lifestyle. So what that means, is that you change your routine and fit in that time for yourself. You could also encourage you partner to do it with you, because exercising is good for everybody. And then you could say, how about my kids?. Well, you could also get a membership for your entire family in your local Recreation center, where they have many different activities for everybody. If your kids are little, they have nannies in there and it's free and if your kids are older, they could do a whole bunch of interesting activities that are good and interesting for them.
If you don't have money for the recreation center, in that case save up some money and buy some equipment that you could be working out with at home, like: stability ball, dumbbells, jumping rope, resisting bands and so on... All these things are not expensive, but very effective.
Find that time to take care of yourself, make working out "You Time". Try working out on your lunch break, or right after work or later in the evening. Or wake up 30 minutes earlier and do your workout. I get it, it is difficult to start and your brain will try to trick you and make you think that you CAN'T and your body is too tired, but guess what, if you say NO and will continue doing it, after 1 week of working out, you are going to feel much better and you will have more energy and it will be so much easier for you to do it.
I would recommend everybody, to wake up just 30 min earlier, do their workout and not try to find excuses. Ask your partner to help you, I am sure that if it's your husband or wife he or she will understand and take some of the responsibilities off your shoulders.
Another thing is changing your diet. It's one of the other things that will change your lifestyle. Start buying more greens, vegetables and fruits. Forget about white and switch to brown. See more details on dieting in my next post.
After the diet conversation, many people say, that they can't do it, because their kids don't like to eat those kind of foods and that they have too many tempting foods in their fridge and pantry that makes it difficult to diet. What I normally say is that, you are totally in charge, because actually you are the one who is buying and cooking all that junk, so simply stop doing it. If you think that you are doing a good job by buying junk food and candies for your kids, but guess what, this is the worst thing ever. By feeding your children with all that fat artificial stuff, you are simply writing a death sentence for them. You are messing up their organs and actually make them a copy of yourself. So start eating right and not only yourself, but feed your family right.
Instead of giving your family candies and cookies everyday, replace it with fruits, it's much better and healthier for them. But it doesn't mean that you will never buy it again, just make those special days once in a while.
In general, everything depends on you. There are so many resources that help you to loose weight and not just look better but live longer. Don't wait for a miracle, start working. And remember, that nothing comes for free, you need to work hard to reach your goals and it's not just for weight loss, it's for everything. If you wish to have a nice house you need to work hard in order to buy it and then take care of it, same thing with your body, you need to work hard to keep it fit and healthy, so don't give up, just get to work!!!!
Thursday, November 17, 2011
Ways to get your workout done
Going to gym is great. Why is it great, here is a brief overview:
1. Gym has an ideal environment and tools to workout. You can meet many people that are on the same page with you, it helps to get that extra motivation and gain new knowledge. Many people are afraid to go to gym, specially the ones that are beginners when it comes to exercising. They think that when they go to gym, they are not going to know what to do and how to start and how to use the equipment. But in fact it's really easy, you go to the gym and you watch what other people do and also every piece of equipment has the instructions of usage. So no worries, if you know how to read you will figure it out. But anyway, it's not a rocket science.
Other fears are that people are afraid to be judged by others in the gym. When it comes to it I completely disagree. Vice Verse, you will get more respect than you even think, people are going to admire you that you woke up from your couch and came to workout. And anyway, everybody in the gym is there for the same reason, to look good.
2. Gym takes you to a different environment where everything is about being healthy and being in shape. There are no distractions. Everybody there is for the same reason!
3. Discover a new fun place for yourself, make going to gym your time.
I would definitely recommend anyone to enroll in the gym or local recreation center, where it's much more cheaper.
But if you don't have money or time for it, it doesn't mean that you have an excuse not to exercise. You can also do it at home.
The principle is very easy. Working out at home can be done anytime, because you don't need to spend your time on driving to the gym. But then you will ask how you can do it if you don't have any equipment at home?- Well, the answer is very easy, you don't need any equipment to bring that heart rate up, just move your own body. ( More info in the next post). There are many exercises where you don't need to use anything. Of course later on, if you can afford it, you could buy a couple of weights and a stability ball, which is not expensive, but very useful.
Another alternative is DVD workouts. And yes, they are very effective. If you choose to workout at home, it's very good to have couple of DVD workouts, just to change it up a little bit. When you work with DVD, it's like having a personal trainer to guide you thru. But you need to have a great self-discipline and not to cheat by pausing the video. Be strong and go all the way.
Personally, I think that Jillian Michaels has great DVD workouts, I would definitely recommend those. If you commit, you will see the result %100.
But one thing for sure, if you workout, but don't watch what you are putting in your body, then nothing will change. More Diet info in the next post.
1. Gym has an ideal environment and tools to workout. You can meet many people that are on the same page with you, it helps to get that extra motivation and gain new knowledge. Many people are afraid to go to gym, specially the ones that are beginners when it comes to exercising. They think that when they go to gym, they are not going to know what to do and how to start and how to use the equipment. But in fact it's really easy, you go to the gym and you watch what other people do and also every piece of equipment has the instructions of usage. So no worries, if you know how to read you will figure it out. But anyway, it's not a rocket science.
Other fears are that people are afraid to be judged by others in the gym. When it comes to it I completely disagree. Vice Verse, you will get more respect than you even think, people are going to admire you that you woke up from your couch and came to workout. And anyway, everybody in the gym is there for the same reason, to look good.
2. Gym takes you to a different environment where everything is about being healthy and being in shape. There are no distractions. Everybody there is for the same reason!
3. Discover a new fun place for yourself, make going to gym your time.
I would definitely recommend anyone to enroll in the gym or local recreation center, where it's much more cheaper.
But if you don't have money or time for it, it doesn't mean that you have an excuse not to exercise. You can also do it at home.
The principle is very easy. Working out at home can be done anytime, because you don't need to spend your time on driving to the gym. But then you will ask how you can do it if you don't have any equipment at home?- Well, the answer is very easy, you don't need any equipment to bring that heart rate up, just move your own body. ( More info in the next post). There are many exercises where you don't need to use anything. Of course later on, if you can afford it, you could buy a couple of weights and a stability ball, which is not expensive, but very useful.
Another alternative is DVD workouts. And yes, they are very effective. If you choose to workout at home, it's very good to have couple of DVD workouts, just to change it up a little bit. When you work with DVD, it's like having a personal trainer to guide you thru. But you need to have a great self-discipline and not to cheat by pausing the video. Be strong and go all the way.
Personally, I think that Jillian Michaels has great DVD workouts, I would definitely recommend those. If you commit, you will see the result %100.
But one thing for sure, if you workout, but don't watch what you are putting in your body, then nothing will change. More Diet info in the next post.
Steps to take before loosing weight
Congratulations! you decided to loose weight and change your life!!! That's so exciting, even if you don't realize it quiet yet.
If you know nothing about diet and exercise and ways to loose wight, here are the steps to take:
1. Buy weight, you will need to weigh yourself every week in order to monitor your progress.
2. Educate yourself about healthy eating ( the following post)
3. Stay FOCUSED and Motivated. What I would recommend is that to find a picture of a person that you admire and stick it on you fridge in a very noticeable place. Also keep you weight in the kitchen as a reminder.
4. Clean up your refrigerator and pantry. All ice cream, cookies, candies, chips, salty snacks, chocolate, butter, salad dressings, frozen meals, pizza, pies, fat sauces all of that has to go. And you don't need to put it in trash, just take to the closest shelter. Trust some people need that food much more than you do.
5. Find your way to exercise. If you can afford to pay for the gym then go for it, if you can't, not a big deal, you can easily workout at home with the weight of your own body. I would also recommend DVD workouts and just free online workouts. ( Read more in the next post about the workouts.
6. Create the image of yourself after you loose wight and keep it in mind.
7. Don't get tempted by other people who will try to make you fail.
8. Don't try to find excuses for yourself.
9. Don't cheat. Remember that you are not cheating people around, you are cheating yourself.
10. When you loose first couple of pounds, do not celebrate it with food, otherwise they will come back very fast.
11. Focus, focus, focus... Do not loose you focus even for one minute.
12. Remember that what you are going thru is not forever. You will be able to go to restaurants and eat out. But eventually whatever you will be eating won't show on your stomach and thighs. Your body will be functioning correctly and that's what is important.
13. Remember, that it's so worth it. You will be able to do so many different things and you will find other happiness in life besides food. You will be able to do things that you couldn't even dream about.
14. Push yourself hard and you will see so much more.
15. NEVER say I CAN'T. It's not allowed to say "I can'", because you can do anything you set your mind to.
16. Don't have a looser attitude, stay a Winner. Look at it as a project at the end of which you will be greatly awarded.
17. Remember the importance of loosing weight, by loosing weight you are enabling yourself to do so much more and extending you life.
18. Take as much as you can from your life, enjoy it 100% instead of 30%.
19. No matter how hard it is, DON'T GIVE UP.
20. Remember, that it won't be forever like this. You will find your favorite foods among the variety of health food. And I would like to break one more stereotype, Healthy food doesn't mean something that doesn't taste good and you have to push yourself to eat it. It's not true, it's just a name, healthy food is a kind of food that is good for you and it tastes delicious!!!
Good luck in your transformation and discovering of new you!!!!
If you know nothing about diet and exercise and ways to loose wight, here are the steps to take:
1. Buy weight, you will need to weigh yourself every week in order to monitor your progress.
2. Educate yourself about healthy eating ( the following post)
3. Stay FOCUSED and Motivated. What I would recommend is that to find a picture of a person that you admire and stick it on you fridge in a very noticeable place. Also keep you weight in the kitchen as a reminder.
4. Clean up your refrigerator and pantry. All ice cream, cookies, candies, chips, salty snacks, chocolate, butter, salad dressings, frozen meals, pizza, pies, fat sauces all of that has to go. And you don't need to put it in trash, just take to the closest shelter. Trust some people need that food much more than you do.
5. Find your way to exercise. If you can afford to pay for the gym then go for it, if you can't, not a big deal, you can easily workout at home with the weight of your own body. I would also recommend DVD workouts and just free online workouts. ( Read more in the next post about the workouts.
6. Create the image of yourself after you loose wight and keep it in mind.
7. Don't get tempted by other people who will try to make you fail.
8. Don't try to find excuses for yourself.
9. Don't cheat. Remember that you are not cheating people around, you are cheating yourself.
10. When you loose first couple of pounds, do not celebrate it with food, otherwise they will come back very fast.
11. Focus, focus, focus... Do not loose you focus even for one minute.
12. Remember that what you are going thru is not forever. You will be able to go to restaurants and eat out. But eventually whatever you will be eating won't show on your stomach and thighs. Your body will be functioning correctly and that's what is important.
13. Remember, that it's so worth it. You will be able to do so many different things and you will find other happiness in life besides food. You will be able to do things that you couldn't even dream about.
14. Push yourself hard and you will see so much more.
15. NEVER say I CAN'T. It's not allowed to say "I can'", because you can do anything you set your mind to.
16. Don't have a looser attitude, stay a Winner. Look at it as a project at the end of which you will be greatly awarded.
17. Remember the importance of loosing weight, by loosing weight you are enabling yourself to do so much more and extending you life.
18. Take as much as you can from your life, enjoy it 100% instead of 30%.
19. No matter how hard it is, DON'T GIVE UP.
20. Remember, that it won't be forever like this. You will find your favorite foods among the variety of health food. And I would like to break one more stereotype, Healthy food doesn't mean something that doesn't taste good and you have to push yourself to eat it. It's not true, it's just a name, healthy food is a kind of food that is good for you and it tastes delicious!!!
Good luck in your transformation and discovering of new you!!!!
Wednesday, November 16, 2011
How to get a motivation to loose weight?
Do you find yourself looking at some good looking slim girl and thinking: " God she's skinny, I wish I was like her". Guess what? You don't need to wish anymore, you have to step up in the game and take control over your life and don't just wish, but be that person that everybody is jealous of. Do you think that all people that are in good shape were born like that? Oh boy, of course not. Almost everybody works hard in order to achieve that slim good looking body. Why are you different? You could easily look like that too, just work hard and stay motivated.
One of the reasons why some people are afraid to start loosing weight is that, they think that they will never be able to eat their favorite meal again. Well, let me tell you something, that it's FALSE... Of course your will eat your favorite meal again, but with one difference, that you will enjoy that food a 1000 times more and you will be fuller faster, so you won't need to eat enormous amount of that food.
Change the way you think, don't be selfish, yes I mean selfish, because you neglect your own body for the pleasure of food. If you look in the mirror and you absolutely dislike what you see, then you need to start thinking about the ways of changing it. It is not easy, but it's doable and see for yourself how many people have done it. There are many TV shows that show the struggle with excess weight.
It's very important to have that one thing before starting loosing weight and it's MOTIVATION. Ok, you will ask me: "Where do I get that motivation? Or even if I have it, when I start eating or I see food it simply goes away...". What I would recommend in this kind of cases is simply to look at yourself in the mirror before deciding on eating that a 1000 calories meal and remembering the kind of feelings that you get when you are shopping and you see something that you like, but you simply can't buy it. Why? - Because you are too FAT and not Curvy, but FAT... Or if you like someone that would never even look at you because of your shape,I think anybody would rethink before eating those fat foods.
Do not abandon yourself, trust me, you CAN do it!!! Yes you can, but don't wait for something to happen that will cause you to loose weight, start today!!!!!
When you loose first couple of pounds you will get even more motivated...
One thing for sure, food has always existed and will exist, but you won't. Think about it, Is it worth to sacrifice your young years of life and things that you could do for food? - You need to ask this question yourself. Is it ok to feel 55 when I am only 30?, Do I want to eat bad food and not exercise and live only half of the life that I could live?, Do I want people to look at me and think that I am lazy and a looser, because I can't even take care of my own body?
There are many questions that you could ask yourself and the answer will be negative, so what to wait for then?! START TODAY!!!!!!!!!!!!!!
One of the reasons why some people are afraid to start loosing weight is that, they think that they will never be able to eat their favorite meal again. Well, let me tell you something, that it's FALSE... Of course your will eat your favorite meal again, but with one difference, that you will enjoy that food a 1000 times more and you will be fuller faster, so you won't need to eat enormous amount of that food.
Change the way you think, don't be selfish, yes I mean selfish, because you neglect your own body for the pleasure of food. If you look in the mirror and you absolutely dislike what you see, then you need to start thinking about the ways of changing it. It is not easy, but it's doable and see for yourself how many people have done it. There are many TV shows that show the struggle with excess weight.
It's very important to have that one thing before starting loosing weight and it's MOTIVATION. Ok, you will ask me: "Where do I get that motivation? Or even if I have it, when I start eating or I see food it simply goes away...". What I would recommend in this kind of cases is simply to look at yourself in the mirror before deciding on eating that a 1000 calories meal and remembering the kind of feelings that you get when you are shopping and you see something that you like, but you simply can't buy it. Why? - Because you are too FAT and not Curvy, but FAT... Or if you like someone that would never even look at you because of your shape,I think anybody would rethink before eating those fat foods.
Do not abandon yourself, trust me, you CAN do it!!! Yes you can, but don't wait for something to happen that will cause you to loose weight, start today!!!!!
When you loose first couple of pounds you will get even more motivated...
One thing for sure, food has always existed and will exist, but you won't. Think about it, Is it worth to sacrifice your young years of life and things that you could do for food? - You need to ask this question yourself. Is it ok to feel 55 when I am only 30?, Do I want to eat bad food and not exercise and live only half of the life that I could live?, Do I want people to look at me and think that I am lazy and a looser, because I can't even take care of my own body?
There are many questions that you could ask yourself and the answer will be negative, so what to wait for then?! START TODAY!!!!!!!!!!!!!!
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