Stop Eating Off Others' Plates

We've all done it, right? We're all guilty (hanging heads in shame). When your family doesn't eat all that is on their plate, we eat it. It's a mom thing. Hey, it's not going to waste, not going in the trash, not going out in the garbage for the local outside critters to dig into at night, right?

When I was a little girl, my grandmother and my mom used to tell me to clean my plate, "Think of all the starving children out there who have nothing to eat and you aren't eating all of your food!" Aghast! How dare I not eat everything on my plate? What was I thinking?! I'm sure if you are around my age (not telling, nope not telling), you heard that from your grandmother or mother or as I, both of them. I am also Italian, so I had better finish that huge plate of food that was dumped in front of me, lest my grandmother would think it wasn't good and that she was a bad cook or even worse, she would think I was sick and bring out the castor oil (run for the hills!!! that stuff is AWFUL!). So, how do we stop the habit of eating? It is a habit that has to be broken. Think about habits you have stopped doing. C'mon think about it. How do you break habits?

To break a bad habit, we first have to acknowledge that we have a bad habit. Then, we have to be aware of when we partake in the bad habit. That is the hard part as a habit is something we don't even think about... it comes naturally without a thought. So, we have to instill a thought pattern that sets off an alarm of sorts when we eat off others plates or when we eat when we are not hungry. Think about it, when you have dinner with your family, at the end of the meal, you are full, but still you nibble the rest of the food off your family's plates and in some instances wolf down their leftovers. Again, becoming aware to stop eating when you are full is something that is learned and it won't happen overnight, but don't get discouraged, tomorrow is another day. You can start again, so no worries, right? Exactly right.

So first, be aware of finishing off other's plate of food. Don't sit around the dinner table talking or "relaxing" when everyone has left the table and nibble off those unfinished plates of food. Start composting and throw all your scraps in there or just simple take it straight to the trash and dump it. Set a timer to get the dishes in the dishwasher or washed by hand. If you just throw the scraps away, that will be quicker than you eating the leftover food. Think of any little trick that can make you more aware of eating off others' plates. You can stop yourself when you start doing this and the process of not doing it will become your new, good habit. Then, you can look back and remember when and not feel regret at all as you will be a new you, in control of bad habits and overeating!

For more information about this subject and author, Wil Scott, please visit http://www.believepositive.com.

Article Source: http://EzineArticles.com/?expert=Wil_Scott

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Five Steps to Fitness Success

Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.

On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.

THE FIVE STEPS TO FITNESS SUCCESS

1. Make Changes TODAY!

2. Decide & Commit

3. Define Goals

4. Design Your Road Map

5. Feel Good!

Step 1: Make Changes TODAY!

Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!

There are specific, immediate changes you can make that will deliver meaningful results:

MOVE!

It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!

DRINK WATER

You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.

EAT LESS, MORE OFTEN

Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.

KEEP TRACK OF WHAT YOU EAT

Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.

STRETCH

Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.

Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!

Remember:

It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.

Step 2: Decide to Take Better Care of Yourself

You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?

But what does that mean?

Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.

So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?

The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.

You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:

"I don't have enough time". (probably the number 1 excuse)

"I won't feel comfortable working out with a bunch of "hard-bodies".

"It's too expensive".

Let's BUST these mythical excuses right now!

"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.

"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".

"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!

Consider the following:

a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?

b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.

c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!

Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.

Remember:

We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!

Step 3: Define Your Fitness Goals

Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.

Define what you want out of a fitness program.

It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.

Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!

So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.

Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.

For example...

Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)

Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.

Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.

Step 4: Lay Out Your Road Map

You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.

For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!

But once you've completed these crucial steps, you are ready to develop your road map.

Your fitness road map must answer the BIG THREE questions:

What is my goal (where am I going?)

What is my plan (how do I get there?)

How to I track progress (how do I tell where am I now?)

It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:

workout frequency (e.g. 4 times per week)

approximate mix of flexibility, strength and cardio training (based on goals)

actual exercise programs (*)

check points (e.g. weigh-ins every 3 weeks)

The more specific you are in this planning phase, the BETTER your chances for success!

(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.

Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!

Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.

Remember: You should consult your physician before beginning an exercise regimen.

Step 5: Feel Good!

Fitness is, above all, about FEELING GOOD!

Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.

Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:

Enjoy the ride

Track progress

Set challenging new goals for yourself.

That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!

You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.

Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.

Recap

By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program

Remember:

The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!

Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. [http://www.peakperformancenj.com]

Article Source: http://EzineArticles.com/?expert=Pete_Bellisano

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Are You a Real Bodybuilder or Just a Wannabee?

Almost every bodybuilder that I have ever met considers themselves “Hard-core” or the most dedicated, knowledgeable, or hardest training athlete in the gym. Over the 20 years I have spent in the sport I have been asked many times what does it really take to be successful in the sport? My answer might surprise you but let me tell you it’s a question everyone has to ask themselves. What’s more is the answer you give yourself reflects whether you’re a Real Bodybuilder or Just another Wannabee!

Most magazines, scientists, and competitor’s are quick to point to genetics as the deciding factor. While on the surface there seems to be some truth to this when a person looks deeper into the sport this is not necessarily the case. In fact in every contest I have ever competed in, or watched I have rarely seen the person with the best genetics win the show.

I asked my friend, legendary bodybuilding coach Scott Abel the same question about what he believes makes a true bodybuilder successful, and Scott’s answer was pretty quick. He summed it up in one word… “Heart”.

Now Scott has trained over 200 titled winners on all levels from amateurs’ right up to Olympia contenders including myself to a National Title as well as a birth into the Mr. Universe contest. He’s also had the opportunity to work with the broadest range of personalities, genetics, and mental aptitudes so his opinion carries a lot of weight.

I tend to agree with Scott. From my own experience coaching thousands of bodybuilders around the world I feel the real successes are always the guys/gals who understand that bodybuilding has more to do what’s going on inside the mind than anything else.

Winning Comes In Many Forms

Winning and success come in many forms and so many people equate a trophy or a title with success. Considering how many of the top professional and amateur bodybuilders in the world have serious health problems and rather chaotic personal lives it’s hard to equate success with their professional status or their drug-swollen bodies. That being said, there are a handful of professionals who embody the ideals of true bodybuilding but they are definitely few and far between.

Of course, you have all kinds of guys/gals in the gym coming up with a host of reasons why they haven’t stuck with their diet, followed through on their training schedule, and simply not made the gains they desire. Although both cases represent opposite ends of the extreme; everyone fits somewhere in between and many are still left asking the question… What makes a “True Bodybuilder?”

While everyone has to determine the answer for himself, my own definition of True Bodybuilding is significantly different than “The Hardcore” Version portrayed in the top Magazines. Although at one time I aspired to be like the “gargantuan” individuals who grace the pages of the magazines, I had a change of heart once I reached the National Championship Level. Here’s why.

Drug LOADED Bodybuilding - The Fast Track to Self 

Destruction

You see I realized almost the entire competitive bodybuilding scene had almost nothing to do with “Real Bodybuilding”. In fact it was more like body destruction. Many of these athletes I was competing with and against, had become consumed by the desire to build massive muscles and resorted to using massive amount of drugs that damaged their health. While their physiques and muscles are definitely impressive, they had built them at the cost of their health as well as the personal lives.

I personally consider this to be a psychological condition of disease similar to anorexia, or obsessive-compulsive disorder and indeed some psychologists have labeled the condition “Muscle Dysmorphia”. Many “hardcore” bodybuilders have become so obsessed with competitions, muscular size, body fat levels, diets, etc. that every other aspect of their lives has shrunk smaller then their testes on a 10 year cycle.

I know how this dysfunctional psychology can limit one’s life because for 10 years I went down that path. Fortunately, I turned the corner and saw “the light” so to speak, and recognized that there was a lot more to life than a 20-inch arm. I understand how the pressures of athletic excellence lead some athletes to turn to drug usage. I am not condoning the act however I simply recognize how athletes rationalize drug usage and get caught in the “machine” of high performance sports.

Although it seems things are getting worse in the athletic world as opposed to better with the increase in volume of high profile athletes testing positive for drug use; I believe the increased awareness of what’s going on in sports will eventually change the course of athletics, including what I call the return to True Bodybuilding.

Don’t Play Russian Roulette With Your Health

Now what’s even crazier than taking drugs for athletic performance, is the sheer number of individuals, who use bodybuilding drugs thinking it a short cut to an impressive body. Countless scores of young men and women in bodybuilding are resorting to any number of drugs to change their appearance.

These misguided individuals who often purchase these drugs on the underground market from “dubious sources,” are playing Russian roulette with their health. Often these drugs are fake, veterinarian, or “home made” drugs not intended for human consumption.

Many of these men/women delusively believe they will stop taking drugs once they add that extra inch to their arms or lose that next percentage of fat. As soon as they stop the drugs, the muscles are gone, the fat comes back, and they begin looking for the next “fix”. This sets a vicious cycle of enslavement to the drugs, as the individual has unconsciously linked drugs to a better physique and built a reliance on them to improve the cosmetic appearance of their body.

What’s worse is that ever cycle of drugs damages the delicate balance within the body’s biochemistry, making it harder to improve, as well as setting oneself up for problems in the future. One only has too look at the rate of top professional and amateur bodybuilders who are dying prematurely or contracting severe disease to illustrate the true cost of short-sighted thinking.

True bodybuilding is about self-improvement. Building muscles, losing body fat, and shaping or defining the physique, are more about expressing one’s essence than an absolute outcome.

Everybody’s ideal physique is a little bit different and the only judge that matters is the one looking back at you in the mirror. Interestingly, what one sees in the mirror has more to do with the program in one’s head than the true-image reflected in the mirror.

When Sport Becomes Art

I feel that any time a human pursuit reaches its highest form it becomes art. Art transcends boundaries, both personal and cultural, and cannot be defined by the traditional linear models of thinking popularized by mainstream culture. Titles, measurements, accolades, or even social approval do not reflect one’s inner journey or personal experience and expression.

Definitions or belief systems have no intrinsic meaning other than what is ascribed to them by various social groups. Interestingly, each social group will ascribe a very different value on any given subject, and each group tends to believe that its opinion is the correct one.

Art transcends all of these standard descriptions and conveys a feeling or an emotion that is hard to contextualize with words. It is this essence that makes art fascinating. Often times a certain proficiency in the subject matter is essential to fully appreciate the experience. In other words, the more someone becomes familiar with a subject, in this case bodybuilding, the more one can recognize, genius, greatness, or the artistic.

Watching Tom Platz blast out 20 plus reps with 500 pounds goes beyond physical accomplishment. The process becomes art. Another example would be a football receiver diving through the air, to catch a pass with one hand, in between two defenders, while simultaneously dragging both feet before flying out of bounds. These moments or events go way beyond the physical achievements or quantitative description.

These “defining moments” are what millions of viewers watch for daily in sports. The event is really a stage that presents an opportunity for the athlete to transcend the normal definitions of their chosen sport. The thing is, in order for an athlete to get to the “sporting promised-land”, or at least the highlight reel, years of practice, failures, unseen moments, victories, and defeats have all been part and parcel to the “defining moment”.

What is it that pushes someone to “be all they can be”? What is the “X-factor” that drives people to break previous limits of the past? While it’s hard to contextualize the essence of what makes a person a true bodybuilder, one only has to look at the Special Olympics to get a deeper understanding of the difference between real athletes vs. “wannabee” pretenders.

The Special Olympians: The Ultimate Example of Athletic

Spirit

The athletes who compete in the Special Olympics do so with a spirit that in many ways demonstrates the highest ideals of athleticism. Although these physically and mentally challenged individuals may not break world records, or appear on the front page of the sports section of the newspaper, they illustrate the power of the human spirit. These remarkable individuals compete with a purity, dedication, and determination that inspire anyone and everyone. It is this intangible spirit that comes from within that propels each person to greatness and is the secret to personal accomplishment.

“Wannabee’s” perform activities for the glory, the prestige, or for narcissistic pride. Sometimes these actions manifest out of a low self-esteem. I can’t tell you how many 250lb bodybuilders I have met who “thought they were small”, or how many stunningly beautiful fitness girls complain that they are “too fat”. To me these athletes represent the worst in the sport, and cast a negative image to the real athletes (bodybuilders) who work day in and day out, to simply improve the physical expression of their Self.

Wannabee’s strut around the gyms like peacocks, they put down the accomplishments of others, make excuses for their own shortcomings and exaggerate their own accomplishments. In other words they say “I am a “bodybuilder” or “I’m Hardcore” etc but their thoughts of self-image is completely defined by what they see in the mirror or what the scale reads. Often the self-image of Wannabee’s are extremely distorted and borders on delusion.

When you let anything define you, whether it’s your job, your sport, or a relationship, you can bet you have a “wannabee” or distorted belief system that will invariably lead to problems at some point in the future. Often times it takes a crash to the bottom of society with somewhat painful consequences for these individuals to experience a “Reality Check”.

Self Improvement is The Essence of Real Bodybuilding

The real bodybuilder recognizes that Bodybuilding is something that they do, not something that they are. There is a big difference between these two images of self because the first definition limits oneself or what one can be, while the second opens up the possibility of a greater Self or broader definition on one’s Self.

The essence of Real Bodybuilding is simply the pursuit of self-improvement through physical activity that enhances the development and function of the physical body. This pursuit can lead to a deeper awareness of the internal or subtle workings of one’s own existence. I think Bill Pearl has summed it up better than anyone else in the title of his best-selling bodybuilding book “Keys to the Inner Universe”.

To further illustrate my point from a more extreme perspective, I will use this example. Some bodybuilders come to me and say I am training my legs as hard as can but I am not puking from sets. Can you show me how to train so hard that I puke?

While this sounds ridiculous, this type of mentality does persist inside bodybuilding. Puking from a set is often times viewed as a badge of honor or welcome achievement in the “Bodybuilding Brotherhood”. This type of mentality is what has kept the awesome power of bodybuilding away from the general public and transformed a positive form of self expression into a “narcissistic, self-absorbed, anti-social, cult-like, behavior relegated to the “lunatic fringe”.

Numerous companies create ads around this whole behavior by glorifying pain, suffering, and illustrating imagery of a 250lb man standing over a bucket or a pool of vomit on the floor. While most individuals in society would be horrified or disgusted by such a picture, many in the bodybuilding world embrace it, identifying greatness, or achievement with the process of vomiting.

As bizarre as it sounds, the above scenario is illustrative of how the act is often mixed up with the intention of the individual. This is a very thin line of consciousness but a very important one to understand it one’s bodybuilding pursuits are to be crowned with success.

Heart is where someone pushes themselves to the limits of their physical being. Any person; who tests themselves regularly, with weight training to improve their body, is a real bodybuilder. Real Bodybuilding takes heart and it has nothing to do with how big someone is, how much they bench, or how many titles they have won.

Real bodybuilding is about the journey of self.

It’s a way to express oneself while improving your health, your awareness, and your self-esteem. Real bodybuilding helps to synchronize the Mind, Body, and Soul connection and enhances every aspect of one’s life. It’s a phenomenal tool for self -improvement and self-discovery. After a lifetime of lifting you can still learn something new about yourself and you can still improve.

That’s Real Bodybuilding!

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more at http://www.freakybignatural.comArticle Source: http://EzineArticles.com/?expert=Wade_McNutt

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Top 15 Weight Loss Myths

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....

Weight Loss Myth # 1 

The more weight that I have to lose the more intense my exercise routine should be

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.

Weight Loss Myth # 2 

Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"

Weight Loss Myth # 3 

I can lose weight while eating whatever I want

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Weight Loss Myth # 4 
Skipping meals is a good way to lose weight

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5 
I will not lose weight while eating at night

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Weight Loss Myth # 6 
I'm not acceptable until I lose weight

Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7 
I need to cut calories to lose weight faster

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories"

Weight Loss Myth # 8 
Skipping meals will help me lose weight

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9 
I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Weight Loss Myth # 10 
Eating healthy is too hard

Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight"

Weight Loss Myth # 11 
You have to give up your favorite foods to lose weight

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.

Weight Loss Myth # 12 

Overeating is caused by hunger

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13 
Only drastic diets work

Weight Loss Truth: There goes that word again...DIEt....those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lol.... All that way to "the water only diet"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus

Weight Loss Myth # 14 

I am too fat and too far down the road to begin

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......

Weight Loss Myth # 15 

I can't do it, I have tried many times and have failed

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you can't- you're right.'"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.

[Http://PsychologyOfReleasingWeight.com]

Article Source: http://EzineArticles.com/?expert=Hyrum_R

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10 Ways on How to Lose Weight Fast

Losing weight fast needn't be a drawn out and difficult process, indeed, a good weight loss program is imperative if you

are going to succeed at losing weight fast. In this article I am going to go into 10 methods that you can use to burn more fat and lose more weight. Some you will of heard of, but some you won't have. There are many condiserations when embarking on successful weight loss programs. There are many weight loss plans out there but the 10 steps outlined below are the best ways I know in my capacity as a Personal Trainer for people to lose weight fast

Calorie Control - This is the basics, you have to burn more calories than you are putting in. For an easy way to work this out, here is the equation. Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years). Your BMR is how many Kcal you will burn when sitting there doing nothing. What you need to do is burn 500 Kcal a day either through calorie deficit or exercise. Do this for 7 days and you burn 3500kcal which is equal to a pound of fat

Carbohydrate Cycling - Eat Carbohydrates 40%-50% of your daily calories on a Carb day and have 1 - 3 Days where you go low carb (20g=100g)

Calorie Cycling - You can have a few days low calories then on one day, you up them by 1000kcal, or you can adopt a Zig Zag Approach where you low cal, high cal on alternate days

Periodic Over Feeding - Similar to above but every 5th day you overeat (what you want) then drop off your kcal for the next 4 days

Anti Inflammation - Cutting out foods like dairy, sugar, wheat, alcohol and caffeine can have a massive effect on weight loss. Make your diet around vegetables and this happens naturally, go organic for the best results

Anti Cortisol - Stress can stop weight loss believe it or not, it encourages weight gain on the midsection so cut out sugar, sweeteners, caffeine, stressful situations and get more sleep

Fat Burning Foods - Eat fat to burn fat,in moderation, the fats found in nuts, avocados, flaxseed, coconut milk and oil and macademia oil can help with weight loss

Fat Burning Drinks - Green Tea, Tulsi Tea, Roobois Tea and LIQUORICE tea can help weight loss

Metabolic Resistance Training - stop the long boring cardio and change it for intense, circuit style training, you'll tone muscle as well as lose more weight

The Correct Supplements - Supplements such as probiotics (the pill not the yoghurt) fish oils (especially omega 3), L Glutamine, Diet whey Protein Shake (Upping your protein content is important for losing weight too) when combined with the correct diet can really accelerate your weight loss results

For a Fat Loss Plan to Lose 9-18lbs of Fat in 28 Days with support, motivation and accountability, register your place at http://www.fatlossrenegadeproject.com

Article Source: http://EzineArticles.com/?expert=Rich_G._Lucas

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Weight Loss Benefit Of Jogging: How To Get Rid Of Love Handles

Use the benefit of jogging exercise to lose love handles

If you are anything like I was many years ago you might describe yourself as 'cuddly' or 'huggable'. Anything to disguise the fact that you're a little overweight and have a few rolls of unsightly fat around your middle. If this is you then you might want to learn the secret of how to get rid of love handles.

Sorry, there's no secret way to eliminate love handles but I can tell you about how I managed to lose my love handle fat. It didn't happen overnight and I did have to work at it but slowly the fat around my middle and other parts of my body started to melt away and I've managed to stay reasonably lean for many years now.

Nutrition and exercise is the key to losing love handles

I didn't know much about nutrition and exercise at the time and I still don't know that much but I did know that you need to do some exercise. Any exercise is better than none right? I also knew that the more calories you eat the more fat accumulates on your body. I've no idea why it all seems to go on around your middle first but it seems to be very common.

The first thing I did was cut down the size of my meals to reduce my calorie intake. This is very difficult to do if you have a low metabolism like I do because you don't have to eat much before you start putting on weight. This means that you probably don't eat much to start with. You can also make adjustments to the things you eat to help you lose fat. For more about nutrition see this article: Food To Help You Lose Weight.

The next step is to introduce some regular exercise. This will burn off some of the calories that you consume allowing you to at least eat something. When you decide what type of exercise you are going to do you should pick something that you'll enjoy doing and can see yourself doing regularly and consistently. That way you'll be able to keep it up for a long time to come.

Jogging to lose weight

I chose to start jogging. I wanted to lose body fat all over but I was most concerned about my love handles. I also knew that I would enjoy jogging in the park along the riverbank. Pleasant surroundings is a definite bonus and incentive to keep going as are the occasions when I happen to meet a girl jogging and swap weight loss notes.

Your weight loss from jogging

Exactly how many calories you'll burn by jogging depends on a number of factors. The heavier you are and the faster you run, the more calories you'll burn. A rule of thumb estimate suggests that jogging for weight loss will burn off roughly 10 calories per minute. You can use this estimate to work out how much jogging you are going to need to do.

The calorie burned jogging in 30-minutes 6 times a week will be roughly 1800 calories a week. Another rough rule of thumb suggests that 1 pound of body fat is equal to 3500 calories. At this rate you should lose about 1 pound of weight every 2 weeks, which is a very slow but healthy way to lose weight. This assumes of course that your weight was stable before you took up the exercise and that you don't eat more than you did before.

It was a slow process but over time it did show me how to get rid of love handles because they eventually disappeared. I still enjoy the jogging to this day and my love handles have never returned.

Free weight loss report and email course: Best Diet Supplement Or The Best Diet That Works at http://healthfitness.this-info.com

Steve Gee

Article Source: http://EzineArticles.com/?expert=Steve_Gee

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Quick Weight-Loss

I LOST 13 POUNDS IN 5 WEEKS, ALMOST BY ACCIDENT!

From 26 January 2013 to 27 Feb 2013, I dropped a dress size and now fit into a brand new bikini, size: SMALL!

Want to know how I did it?! Let me tell you:

There is a plethora of information out there on how to lose weight quickly, dieting and exercise. I've gone through a whole bunch of tips and tricks and ended up picking the following two, which worked wonders:

1. DIETING - What and how to eat for quick weight-loss

The information I came across (in laymen's terms):

a. Your body is most likely programmed to store carbohydrates (starches) as fat, making you pack on the pounds every time you eat.

b. If you cut out starches for 4 weeks, and stick to proteins and most veggies (not the starchy one's: potatoes, sweet potatoes, carrots, peas, corn), you reset your body's programming.

c. After the 4 weeks, your body will use carbohydrates to build muscle instead, making a lean, mean You!

How I applied it:

a. I had Oats for breakfast (not instant oats, the good old normal oats you need to make on the stove), with honey and cinnamon.

b. For lunch most days I made salad with whatever I could find in the fridge (tomatoes, lettuce, cucumber, feta cheese, an apple, tuna, etc).

c. For dinner I had a protein (chicken or fish mostly, just because I've never been too fond of red meat, but you can have any meat) with steamed mixed veggies. I even had the odd carrot, baby corn or peas with the mixed veggies, but as it was moderate I didn't fuss about it too much.

d. During the day I snacked continuously, not too bothered by counting what I'm having, on different kinds of proteins (eggs - boiled or scrambled, nuts, yogurt, cheese, etc).

e. I cut out soda pops, and fruit juices - which are filled with sugars - and cut down on coffee and tea. I mostly stuck to good old H2O - water!

f. One day a week I carbo-loaded. I had pasta, or potatoes, or bread, or aaaaanything else I felt like. This was in order to fool my body into thinking there is ample supply of starches, otherwise it thinks it has to go into storage mode to keep me from dying of hunger.

2. EXERCISE - How to make the MOST of your training time for quick weight-loss

The information I came across (in laymen's terms):

a. Training in the right heart rate zone has a huge effect on your goal for exercising.

b. If you train in the zone of between 60% and 75% of your maximum heart rate, your body goes to stored fat (the one's packed around your thighs and stomach!) and uses this for fuel.

c. If you train a bit harder and work up a proper sweat, your body needs more fuel, faster, and will go get it from what's available in your blood stream (all the carbohydrates you ate in the preceding 48 hours will be readily available there).

d. Thus, what you ate in the past two days will not be stored and won't add to your bulges, but the bulges you already have will mostly likely stay the same.

How I applied it:

a. I cycled (in the gym) at the desired heart rate (60% - 75% of my max) whenever I could. Sometimes once a week, other times I managed 3 times a week.

b. Having to stay in this training zone felt like I was sitting on my sofa having a relaxing time - which feels silly in the gym where people walk around and look at you with strange facial expressions! I'm sure they thought I was wasting my time! I ended up following Facebook or Twitter on my mobile while cycling, just so that I didn't have to see them looking at me!

c. But 5 weeks down the road I'm smiling and they're still sweating and struggling.

How to calculate your heart rate zones

a. Take 220, and subtract your age (in my case 220 - 33 = 187). This is 100%, your maximum heart rate!

b. Now, take this number, and multiply it by 60% and then by 75% (in my case,112 and 140). This is the most optimum training zone for quick weight-loss! Easy peasy!

NOTE: DON'T GO OVER YOUR MAXIMUM HEART RATE, THIS CAUSES DAMAGE TO YOUR HEART MUSCLES!

Article Source: http://EzineArticles.com/?expert=Monica_Delport

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Weight Loss Exercise Plan

Regardless of your commitment to lose weight in terms of the food you eat, exercise will be an essential part of your weight loss program. Consider the tips below for maintaining motivation and maximizing your potential weight loss by changing your exercise routine four times a year.

Consider consulting with an exercise professional four times a year and communicating your goals for exercise change pursuant to your losing weight goals. Many professionals offer three-session packages that are reasonably priced that will help you ascertain reasonable exercise changes that will yield continued positive results.

Keep track of your exercise routine change times with any calendar in order to give yourself a clear idea of start and stop dates for a particular exercise routine. Incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are not satisfied with weight loss results at the end of a particular three-month period, first determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period, as well as other outside weight loss factors such as holiday seasons before determining that the exercise routine did not work.

If your failure to meet your losing weight goals during a specific three-month period coincided with a time when you took a lot of days off from exercise, change your time of day for exercise during the next three month period. Consider partnering with someone else or scheduling training with someone you pay to further encourage yourself to stick with exercise for weight loss.

As you lose weight you should pay attention to toning your overall body with your exercise changes to maximize the benefits to your appearance from weight loss. Don't use the excuse of not belonging to a gym to avoid changing your exercise routine. A change can be accomplished by adding carrying light weights during a walk or by adding crunches to your routine.

If you find an exercise that you particularly enjoy, you do not have to omit that exercise from your routine when you make changes. Enjoying an exercise means that you're likelier to do it which will support your weight loss efforts. If you prefer a specific machine such as a treadmill or elliptical over a bicycle, don't remove activities you prefer but instead combine them with other activities you prefer less, such as splitting your cardio between treadmill and bicycle.

If you belong to a gym, consider trying out the express fitness routine that many gyms have in order to determine whether new machines or activities should be part of your next exercise routine change.

Your weight loss goals must be supported by an effective exercise routine in order to maintain your health. Use the tips above to incorporate changing your exercise routine four times a year as a means of maximizing your ability to achieve your weight loss goals.

Want to know more about diet and nutrition just visit www.my-lossweight.com there you might find what you are looking for.

Husin Abdullah has been writing a lot of articles about diet programs and losing weight for much different purpose. If you really interesting in losing weight and want to know more about just visit www.my-lossweight.com there you might find what you are looking for.

Article Source: http://EzineArticles.com/?expert=Husin_Abdullah_Thalib

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