Here we are, 3 weeks into January, and there are lots of men and
women thinking about quitting their fat loss programs. In fact, some
of them may have abandoned them already...often only days before
the results were about to appear in the mirror and on the scale.
I realize we are long past the first week of the year when everyone
is "gung-ho" about diet and exercise, and I'm very worried some of
you might be back to your old bad habits or are frustrated and ready
to pack it in.
Why?
Because maybe you just haven't had the results you expected, right?
You've strayed from the diet plan a little more often than you
should have, you missed a couple of workouts because you got sick,
or the kids were sick. Or you worked late. Or it was too cold to go
to the gym. Or maybe it is closed today for the Martin Luther King
holiday. Yes, those are all excuses we make from time to time.
But don't give up. Don't quit!
And there's no better day to pass along that message than today, as
many states in the USA are honoring Martin Luther King. There
was a man who did not quit.
So I hope he can serve as an inspiration to you not only in how to
treat others, but also how to persevere in hard times in order to
reach all of your goals, including your burning desire to lose fat
and finally change your body.
Don't let this be like other years, where your good intentions were
gone before you had a chance to reap the benefits of eating right
and doing the short TT workouts.
Don't give in because you lost 3 pounds in week 1 and nothing since.
Don't quit just because everyone else in the gym is dropping out.
Don't stop even if you ate too much last week, because you can
still get back on track today!
Whatever you do, don't quit!
You owe it to yourself, your spouse, your kids, your co-workers,
and everyone else who is depending on you to be the healthy role
model in their lives.
And if you still need to get started, use the Turbulence Training
for Fat Loss program:
==> http://www.turbulencetraining.com
You can still enter the TT Transformation Contest if you get your
photos up in the member's area today.
Forget about quitting and focus on re-starting. You have the rest of
your life to be lean and fit, don't give up now.
Stay strong,
With all the talk about obesity, you may be wondering what your
child should actually weigh. While adults can use the Body Mass
Index to determine their ideal weight, the scale for children is
different. It's based on percentages.
If your child weighs more than children in the 95th percentile, he
or she is considered overweight. Above the 85th percentile and
your child is considered to be at risk of becoming overweight.
You can see the growth charts for boys and girls age 2-20 by going
to www.cdc.gov/growthcharts.
It's important to remember that this is just a general guideline.
You shouldn't become too obsessed with making your child's weight
fit into a specific category. Instead, worry about his or her
overall health.
If your child is approaching the 85th percentile, you'll want to
look at your family's lifestyle and see where you can make
improvements. You should also talk to your pediatrician before you
make the determination that your child is overweight.
It's important to help your child maintain a healthy weight because
that will contribute to a healthy adult weight. However, it's also
important that you take things in moderation. Constantly weighing
your child and becoming fanatical about keeping his weight on
target can do more harm than good.
Use your common sense to monitor your child's weight. Help your
child to have a healthy lifestyle by providing her with a
nutritious diet and plenty of opportunities to exercise. It's also
critical for you to be a good role model.
You can't expect for your child to change her lifestyle while you
keep the same unhealthy one. When you work to keep the whole
family healthy, your child will be more likely to have a healthy
weight.
Rachel at YAYFood gives lots of tips on how to change our lifestyle and that it not just about us but also our childred. Visit her site here: http://www.YAYFood.com/
If you're like most people, you love to pour rich, creamy dressing
all over the vegetables in your salad. And while you may think
you're eating healthier because you're eating your veggies, the
salad dressing may be weighing you down more than you realize.
Salad dressings, while tasty, are often full of fat and calories
that you don't need when you're trying to slim down and get
healthy. But there are alternatives that are healthier for your
body yet still delicious.
One option is to mix olive oil or flaxseed oil with red wine or
balsamic vinegar. You need one part oil to one part vinegar. You
may also want to salt and pepper it before shaking to mix the two
ingredients together.
While olive oil and flaxseed oil have fat and calories, they are a
healthy source of fat that your body needs. In fact, flaxseed oil
is used by so many organs of your body that it's almost impossible
for it to be converted into fat cells.
Another way to dress up your salad without adding extra fat is to
squeeze a little lemon juice on your salad. It gives it a tart
sweetness that many dieters enjoy.
You can also choose bottled dressings that are vinaigrette style
and have fewer calories and fat grams. However, steer clear of
low-fat and non-fat dressings. While they may be lower in fat,
they often have just as many (if not more) calories. Why? Because
to replace the flavor from fat, dressing manufacturers often load
the bottle with sugar!
Finally, if you simply can't go without your favorite salad
dressing, you can try a method of eating it that won't add as many
fat grams to your day. Instead of pouring dressing all over your
salad, put the dressing on the side.
Dip the tines of your fork in the dressing before putting the
veggies on it. You'll get a little dressing with each bite, but
you won't use nearly the same amount as if you pour it all over the
salad. In fact, you'll be surprised at the great flavor and the
small amount of dressing you actually need to feel satisfied.
These tips are provided by Rachel, The owner of YAYFood, visit her at: http://www.yayfood.com/
You've probably heard a lot about the importance of exercise for
your child. But you may be wondering how to help your child
exercise when you're competing with the TV and video games that he
loves so much.
You can make exercise fun for your child. Here are a few simple
ideas to get you started:
Play Games. While you may be used to the idea of structured
exercise, kids don't need to hit the gym. Instead, try playing
games with your kids that will allow them to get their heart rates
up and their muscles moving.
Playing Frisbee, basketball, soccer, tag, duck duck goose, or ring
around the rosy can be just as effective as a structured workout
would be. Even better, your kids won't know they're exercising.
They'll just be having fun.
Encourage Outdoor Play. When your kids play outside, they'll
naturally exert more energy. You may be able to allow your child
to play in the backyard or in the neighborhood.
If this isn't an option for you, make it a point to take your child
to the local park. It can be even more fun if you allow your child
to bring a friend or two. Water play can also be a great way to get
physical activity into your child's day.
If you have a swimming pool available, encourage your child to go
swimming (supervised, of course). If a pool isn't available, try
turning on the sprinkler in the yard and letting your child run
around in it.
Active Video Games. Some video game manufacturers are working to
help kids get off the couch and on their feet. Games like Dance
Dance Revolution encourage your child to move while having fun at
the same time.
While it's important for your child to get daily activity, it's
also important that you help your child develop lifelong habits.
When you help your child to understand that exercise can be fun,
you'll encourage him to keep doing it.
Rachel over at YAYFood gives lots of down to earth tips, not only for you but your entire family. I suggest that you pay her a visit over at YAYFood
In today's world, unhealthy drinks can be found everywhere you
look. From sodas full of sugar and preservatives to fruit drinks
that aren't really made of fruit, there are a lot of unhealthy
choices.
But it's critical that you make sure that you make healthy choices
in drinks. Not only do these unhealthy beverages lack vitamins
that you need, they can also cause problems with growth and
development.
So what are good choices? It's time to get back to basics.
Water. The absolute best beverage for you to drink is water.
Water is essential to the function of every part of the body.
Sadly, most people who eat the Western diet are dehydrated much of
the time.
Having plenty of fresh water available is one way to make sure you
have the option to drink this healthy liquid. If you don't like
the taste of plain water, you can try squeezing some lemon juice or
limejuice into the water to give it flavor. Serving water very
cold also can make it more favorable.
While there are plenty of flavored waters on the market, many of
them are flavored with artificial sweeteners. While this doesn't
cause them to be higher in calorie, artificial sweeteners may not
be the best things for your body. Try to stick to plain water as
much as possible.
Juice. Many people worry that they will be drinking too many
calories if they drink fruit juice. Some recent research shows
that drinking juice, even in large amounts, doesn't cause you to
become obese later in life.
While you should get most of your hydration from water, it's okay
to have a few servings of fruit juice every day. However, make
sure that you're drinking 100% juice. Many beverages claim to be
fruit drinks, but have as little as 2% actual fruit juice and are
filled with sugar and corn syrup instead.
This and thousands of more great tips could be found in the members area at YAYFood, I understand that Rachel, the owner, have lowered the fee from $19.95 to $1! Yes! 1 Dollar!
One of the toughest things about dieting is choosing snacks that
both satisfy you and keep your calories under control. This is
especially true if you're used to snacking on potato chips and
candy bars. But you don't have to go it on your own. Here are
some ideas for snacks that can help you curb those cravings.
- Air-popped or 94% fat free popcorn
- A handful of pistachio nuts or almonds
- Carrot sticks with a small amount of your favorite dip or dressing
- A small amount of dark chocolate - it will satisfy your chocolate
craving and it's healthy too!
- Yogurt
- A piece of fruit
- A spoonful of peanut butter
- A small bowl of whole-grain cereal
- A protein shake
- A tablespoon of raisins or other dried fruit
While this is by no means an exhaustive list, there are some
guidelines you can follow when selecting snacks. Try to stay away
from foods that are high in sugar or salt. These foods can cause
you to crave more foods and retain water.
For example, it's better to have a handful of nuts than a granola
bar. Most granola bars are low in fat, but they have a lot of
added sugar that you don't need.
Also make sure that you keep your body hydrated. Hunger and thirst
often feel the same. If you feel a little hungry, try drinking a
glass of water and then wait a few minutes. You may find that you
don't really need a snack after all.
Combine these tips with Calorie Cycling and you are determined to lose fat!
What is the best thing someone can do in 2008 if they want to lose
fat?
It's planning. You have to put a plan together.
Get a good workout plan that suits your lifestyle, physical
interests, time constraints, equipment availability, and training
history. Don't do a heavy cardio program if you don't have a lot of
time and hate doing cardio.
If you only have time for 3 short workouts per week, then grab
Turbulence Training, the workout you can do at home or the gym with
minimal equipment.
At the same time, plan your nutrition. Figure out what eating
schedule works for you. Address your weak points and work around
them. Get rid of all the bad foods in your house and replace them
with good, fat fighting foods.
Look at your schedule and determine the two best times each week to
spend an hour or so preparing your meals for the next coming days
(for example, an hour on Sunday and an hour on Wednesday).
If you have your plan set out, all you have to do is follow it.
Once you commit, stick to it. Don't bounce from program to program,
or diet to diet.
You'll even benefit from planning your workout music in your Ipod,
making sure you never grow bored of this vital motivation. Or plan
to go to the gym when other people striving for the same goals will
be there. Surround yourself with social support.
Also, plan in "mental breaks", such as cheat meals (once per week),
and fun workouts - such as taking a long hike on the weekend or
replacing one workout every month with a sport or workout with a
friend.
This plan will be your guide to success. Do it once and you don't
have to spend mental energy on it every week.
Plan for success and you'll lose fat permanently in 2008.
Using Turbulence Training with a Calorie Shifting Diet will take you to places you didn't dream possible!
For many people who are overweight starting an exercise program can be quite difficult.
What you need to understand is that you don't have to immediately start going out for long-distance runs. In fact to do so if you are quite overweight could be detrimental to your health.
In the beginning of an exercise program it is better to start by going for walks and don't be too concerned if initially they are short walks and slow ones at that.
You can't expect to run before you walk and you will find that once you start taking the steps towards your goal it will become easier and easier.
Even if you don't like exercise you need to be aware of the fact that exercise is one of the fastest ways for you to reduce weight and improve your health and speed up your metabolism to help reach your goals.
The more exercise you do, the more energetic you will become and this in turn makes it a lot easier for you to achieve your daily activities.
Exercise also helps to flush out toxins in the body and improve your digestive system with increased blood flow throughout the body so even small levels of exercise are going to benefit to some degree.
Any exercise that involves the use of resistance such as weightlifting will boost your ability to lose weight considerably as muscle burns fat and any muscle that you can build will help to lower your fat levels.
These resistance training type exercises also help to increase the strength of your bones that is very important as you age.
If possible, it is good to have some physical activity each day and at least you should assign time to do a minimum of 30 minutes of exercise three times per week.
If you find that you can't do that initially don't be too concerned as you will build up to it before too long and most people end up enjoying it and make it part of their regular lifestyle.
The program I use, Turbulence Training, is great for everyone. When I started out exercising I used the first level in Turbulence Training and my muscles didn't even get sore. Today I'm at the intermediate level and still no sore muscles!
There are many different reasons why people become overweight.
It is not as simple as saying that overweight people just eat too much because there can be any number of psychological reasons that make people want to eat more.
Emotional triggers such as stress, sadness, depression and so on can all make a person want to eat more food. This is due to the fact that there are certain chemicals in the brain that are linked to both mood and hunger.
Many people associate eating with various different emotions and for this reason they choose to eat more food to make themselves feel better, or happier, or more comforted.
If you feel that this is the reason for your weight problem then it is probably better to get those issues resolved first by seeing a specialist rather than trying to attack the food problem first.
For a lot of people it is habit to over eat and behavioral modification will be the key to weight loss success in these cases.
One of the easiest ways to change your eating behavior is to eliminate any temptations. This is best done at the supermarket by not actually buying foods that are going to cause you a problem.
By not having these low value foods in the house you won't be tempted to eat them because they won't be there and this will encourage you to eat better foods and in doing so change your behavior patterns.
This process is made considerably easier if all members of the household will help towards achieving the goal of better eating.
If you do the shopping then you will be able to determine what food is purchased and this will help to make your weight loss easier, and in doing so it will help the nutrition of all members of the household.
Burn The Fat, Feed The Muscle is one of the best books I have read on 'everday'-dieting. It covers every aspect of healthy dieting.
By getting into a regular pattern it makes the task of losing weight considerably easier.
If you know that you are going to exercise at the same time every day then your body will soon become adjusted to the fact that it will be exercising and this not only makes the exercise easier but it also ensures that you will stick to the plan and reach your goals a lot sooner than you would if you weren't consistent in your actions.
By keeping a record of your fitness training, you will be able to improve your performance in small steps that will result in big gains over the course of your program.
A regular checkup with your doctor is always recommended to ensure that all aspects of your health are improving and any concerns that you might have can be answered before they have the chance to escalate.
You might occasionally have a break from your weight loss program and this is not unexpected. It can actually do you a lot of good to have the occasional break from routine, provided of course that you get back to the program in a reasonable time and don't slip back to your old habits.
By adding variety to your food and your exercise it will ensure that you don't get bored as this is one of the main reasons that many people struggle to maintain their plan and achieve their goals.
If possible get others to join in with you when you are training as this can help to relieve any boredom and also inspire you to do more training and improve your performance.
Always try to associate with positive people and those who will help you to reach your goals and don't accept any negative energy from others as this will only hinder your chances of success.
Check A Diet That Will Make The Fat Melt!
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