Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Weight lift to reach fitness goals and lose weight!

Strength training exercises are important for your good health, weight loss and fitness success.  Bottom line: If you do not use weight lifting exercise on a regular basis you simply will not reach your goals.

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!


Strength training is important regardless of your age and becomes even more critical after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat.

Strength training helps you lose weight, improves your health so you can live a longer and more productive life.  Be sure to include strength training exercises in your over-all exercise plan.


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Change Your Life, Just 20 Minutes of Exercise a Day,


Just 20 minutes of regular exercise every single day can have a profound effect on your life, your health and your lifestyle.

With just 20 minutes a day, you can promote weight loss.
With 20 minutes a day, you can decrease how much stress you experience.
With 20 minutes a day, you can achieve the goals you set out for yourself.

Changing Your Life

Making a change in your life is about exerting a form of control over your life and your choices. 20 minutes a day is one of those changes that you can make and it's one that most of us - even at our busiest can find 20 minutes for.

"Our health always seems much more valuable after we lose it." -Unknown Author
5 Ways to get motivated to walk!

1. Get a Walking Buddy

Keep each other motivated no matter what the weather or other excuses is imperative. The conversation and protein smoothie after are great ways to make even a boring walk a lot of fun.

2. Get New Gear
Nothing is more motivating then getting some brand new walking shoes, a great outfit, that new ipod to make the time go quickly. Pedometers, speed and heart rate monitors can also get you moving because we all want to know how far we walked, what our target heart rate is and how many calories we burned. Walking gadgets can make walking a little more fun and give you a reason to get out the door to achieve your next goal.

3. Get committed!
Register for a Charity Walk or sign up for a fun run (no one says you need to run, you can walk instead) so that you have a goal and a commitment. By telling others you will ten be more likely to stay the path and will be more motivated towards your goal knowing that you must train to endure the event.

4. Keep a Walking Journal
Keep track of your walking minutes, steps, or mileage in a journal. Total up each week to see how you are progressing. Set yourself a reasonable goal and you will find that attaining that goal will motivate you enough to maintain your walking schedule. There is even various software applications available to do all the calculations for you.

5. Choose the Right Time and Have Fun!
What is the best time to walk? Many people find that if they commit to early morning walks, there are fewer distractions as may commonly pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day - that should be your walking time. To stay motivated, analyze your habits and choose the time that will work best for you. Keep it realistic and most of all fun, and you'll find walking the best route to good physical fitness and health well into your elder years.
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Why it's important to Strength train and exercise as we age.

During a fitness class I talked about the Importance of Resistance Training as we are aging and how important it is to continue to exercise, eat right, take time for meditation and stretching.

Strength training is the only type of exercise that can maintain muscle and metabolism as we age, and should be an essential component of every senior fitness program.

Men and women who do not perform regular resistance exercise experience a decrease in muscle mass throughout the aging process. Research indicates that inactive adults lose about one-half pound of muscle per year during their 30's and 40's.  The rate of muscle loss may double to one-pound per year in people past 50 years of age. Unfortunately, the higher rate of fat gain masks the muscle loss. Adults typically lose about 5 pounds of muscle and add about 15 pounds of fat each decade during the midlife years.

Based on bodyweight the average adult changes approximately 10 pounds per decade, but based on body composition the average adult changes approximately 20 pounds per decade (5 pounds less muscle and 15 pounds more fat).  A woman in her 50's may have 15 pounds less muscle and 45 pounds more fat than she had in her 20's.  This represents an unhealthy 60-pound change in her body composition, which increases her risk for a variety of devastating degenerative problems such as cardiovascular disease, many types of cancer, type II diabetes, and low back pain.

While the focus is typically on fat loss, more emphasis should be placed on muscle gain.  On average, previously sedentary seniors can replace approximately 3 pounds of muscle after about 3 months of regular resistance exercise.  So I’m going to encourage you to start now to strength train 3 days per week!  Not sure where to start?  Check a fitness facility near your home to see if they offer senior classes. If you can,  Hire a personal trainer who is over 30.  Youtube.com has some great strength training videos for seniors  http://youtu.be/JenGpTjS1lI  watch this 4 minute video to learn more.


Our life expectancy is longer in this day and age.  50 is the new 30, and while you may be eligible for some senior citizen discounts, you don't have to think of this stage of your life as the beginning of the end.  At 58, I feel better than I did in my 30’s.  I eat healthier and work out harder.

There are still more adventures to be had and obstacles to overcome as well as events to attend in your grandchildren's lives. Your age may get older, but you need to keep your body young, so you can live longer and be there for your family.

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5 Reasons to Run Trail's Verses the Road, improve your fitness level!

I took this picture this weekend when I hit the hiking trails right out my front door.  It was a great run on the trails this weekend and so beautiful.  At times I get bored with my regular run, after a few miles I'm done.  Today I could have kept going and it definitely wasn't boring.  If you are bored with the same old routine, change it up and try a trail run.
If you are bored with the same old routine, change it up and try a trail run.




Here are 5 reasons to Trail Running Verses the Road:


1- Fewer Injuries   Trail running surfaces are much softer than the asphalt or concrete you'll find when running around town. Softer surfaces mean fewer injuries, not only due to lower impact forces, but also because you'll build more strength in the muscles that help stabilize your lower leg. These muscles help absorb impact forces and provide more support—no matter what surface you're running on—and that can add up to fewer injuries.


2-  Improved Technique  Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel. These adjustments are helpful when you're running on any surface. Shorter strides, a faster stride rate and mid-foot landing requires less energy and allows for faster acceleration than heel-toe running with longer strides.


3-  Mental Break   Just as important as the physical benefits, trail running is mentally relaxing.


4-  Breathe Easier  Trails are usually off-limits to motor vehicles, so you don`t have to worry about taking a deep breath of carbon monoxide every time a car goes by. 


5-  Get Faster   For those of you most concerned with improving your times, rest assured, trail running can make you faster. Most trail running involves hills and lots of them. Running uphill makes you stronger, it’s actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.
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Fitness Tips, Stay Healthy and Fit




  




It's important to remember YOU are in charge of your health.
It's NOT the doctors, it's NOT the government, and it's NOT your spouse. 








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How You Can Reach Your Fitness Goals!

For good health focus on 6 words:
We become what we think about.

If you think in negative terms you will get Negative Results.
If you think in positive terms you will get Positive Results.

People that have success don't let their circumstances control them.

What is you fitness and health goal?
Focus on what YOU WANT TO HAPPEN!
Incredible things will happen in 2011.


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How You Can Stay Healthy With These 13 Reasons to Exercise

Patti Goewey shares her recent article on these 13 Reasons


Patti is Your Personal Training Expert Exercise
and Nutrition Programs for REAL PEOPLE




Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.


PATTI GOEWEY,
Las Vegas Nevada,
Join Patti's News Letter here:
http://www.pattigoewey.com/
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How to Lose Weight with "Portion Control & Exercise"

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.  You may have been one of the millions who have tried the “Low-carbohydrate (diet) which has come and gone, but portion control is here to stay.

Portion control is key to weight control.  By cutting back on how much of each food you eat at every meal, your calorie intake drops. Instead of being overwhelmed by the idea of a diet and swearing off your favorite foods, strive to control the serving sizes of the foods you already eat.

“It’s an approach you can live with your whole life".

Eating out presents problems because of the trend to supersize serving portions. What to do? Request a half order or plan to take half your serving home for the next day.

In the United States, about 650 people out of 1,000 are overweight or obese. Healthwise, this means they’re more likely to suffer from life-threatening illnesses such as heart disease, cancer, and diabetes.

Practice portion control, and exercise!


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Make sure you change your fitness workouts! Add Variety To Your Fitness Routine.

Do you find yourself doing the same work out without any variety?
It's Time To Change Up Your Routine.

Your body adapts to your workouts as it gets stronger. 
So, if you don't keep challenging it, you most likely won't be getting the results you want.



Make sure to add strength training 2-3 days per week to your fitness plan.

Add 20 minutes of interval training on the treadmill:  walk for two minutes, then sprint for 30 to 60 seconds as fast as you can. Repeat throughout your 20 to 30 minute workout. 





Speed Circuit Try this for amazing results:
(use treadmill, bike, or elliptical).



Start with a 4 minute warm up (cardio machine) then immediately




3 minutes strength training: work two different muscle groups in this 3 minutes (1 1/2 minute) per strength machine or free weights. (different ideas for your 3 minutes of strength:  lunges, squats, abs, biceps, triceps, pull ups, chest press, lats try to work all major muscle groups throughout your workout)



then immediately go back to 3 minutes cardio (if you did treadmill for the warm up, you may want to switch to cycling, or elliptical  throughout your workout remember to add incline and speed to challenge yourself.

Repeat this 6 times!  Cool down and stretch.
If you get bored easily, do 10 minutes on the elliptical, 10 minutes running on the treadmill, followed by 10 minutes of biking.

Get a personal trainer. This is a great option if you need that extra push (and can afford it). Working one-on-one with someone will help keep you on track during each workout and evaluate your progress.
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Weight loss is a powerful motivator to get fit! What Is Anaerobic - Aerobic

Exercise is a critical component of good health
Especially as you age.

Exercise will help you:
  • Sleep better
  • lose weight
  • gain weight
  • or maintain weight, depending on your needs.
  • Improve your resistance to fight infections Lower your risk of cancer, heart disease and diabetes
  • Help your brain work better, making you smarter.

    Weight loss is a powerful motivator that can get people to start exercising.
Here are some other great benefits:
  • A reduced risk of cancer
  • Less back pain
  • Prevention of Alzheimer’s disease
  • A natural treatment for depression
  • A reduced risk of high blood pressure
How To Start the Right Exercise Program for Your Body
Find the right level of exercise for you by the way you feel after a workout.

You should feel GOOD after you exercise.



If you feel exhausted, nauseous, shaky or otherwise are in pain, you have done something that did not help your body. And, very possibly, you have overdone it or violated some other principle that was not good for your body at that time.

So trust your body and listen to the gentle -- and sometimes not so gentle -- feedback it gives you. Likewise, if you feel like you’ve hardly broken a sweat, you may need to increase your exertion level.

Aerobic, Anaerobic....what is the difference?
"Aerobic means 'with oxygen" any exercise where you are able to maintain a controlled breath is aerobic.  A controlled breath doesn't necessarily mean you are doing an easy workout - you can have an elevated heart rate and a heavy breath and still be in control. These are exercises that you can maintain for an extended period of time (10 minutes or more). When you are doing aerobic exercise your body is using oxygen to produce energy (ATP). This is a very efficient and effective way to produce energy for the body and is a great way to burn calories.

"Anaerobic means 'without oxygen". This means that you are gasping for breath and unable to maintain the effort for more than 45 seconds to a minute. Anaerobic exercises can include such exercises such as sprinting - but for those just getting back into exercise even fast walking can send you into an anaerobic state. When you are exercising anaerobically you are no longer using oxygen to produce energy (ATP). You are now using glucose stored in your muscles. One of the results of anaerobic exercise is lactic acid build-up in the muscles which ultimately makes you stop the exercise. Although anaerobic exercises do have their place - for those of you who are really focused on weight loss these types of exercises are not necessarily a major focus for you.

Try exercising with burst of 30 to 60 seconds of anaerobic!
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Top 10 Health & Fitness Tips

1. Keep active with regular exercise


2. Do not starve yourself when attempting to lose weight


3. Lower calorie intake gradually, lowering calories to much too soon doesn't give you much adjustment when weight slows


4. Consume plenty of low calorie, high fiber foods


5. Consume more natural foods high in complex carbohydrates and reduce highly processed foods loaded with extra fat, sugars and salt


6. If doctor approves try weight training to help the body hold on to lean weight while losing fat


7. Try to change workout routines and gradually challenge the body to adapt to higher levels


8. Don't train too hard too soon, gradually build up intensity levels as fitness levels increase


9. After a few weeks of exercising try to work the whole body during each workout to boost calorie burning


10. Stay hydrated, drink lots of room temp water!
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Top 5 Fitness Mistakes That Will Mess Up Your Workouts!


Top 5 Fitness mistakes to avoid!






1.  If you are reading on the treadmill:  STOP  just 10 minutes of vigorous workout equals 30 minutes of slow walking. 


2.  Stay hydrated during your workouts:  Don't drink cold water room temperature water is recommended. 


3.  Change up your workouts:  Your body will adapt to your workouts.  It's important to challenge yourself often by changing it up every 6 to 8 weeks.


4.  Don't skip workouts:  Even when you don't think you have time, you do. Even 10 minutes of exercise has an impact on the body,


5.  Don't Work Out Every Day:   Your body needs the rest and recovery time to rebuild and be at its best.   The rest period is for rebuilding muscle tears and easing muscle soreness. 


Remember you are never too old to exercise!


The most important time to stretch is after your workout, not before.
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How To Find Exercises You Can Do If You Have An Injury

Recently I injured my knee; I was so bummed because one of my favorite things to do was to go jogging in the morning. My first thoughts were there goes my exercise for a month!  But, I know that our body starts to lose conditioning within three days of becoming a couch potato, so I had to tell myself it’s time to change my workouts.

If you ever get injured:  Depending on your injury, there’s more than one way to reach your fitness goal, most important is to keep moving and find something you can do if your doctor will allow it.


There are plenty of low or no impact exercise options
that can burn fat.

Great DVD Abs of Steel Workouts



Moderate elliptical training, cycling, or jogging in the water

If it’s a serious knee injury and it hurts to bend your knee opt for upper body workouts, hitting a boxing bag to get your heart rate up and upper body and abs.



How To maximize your growth hormone release you need to:

• Get a good night's sleep

• Avoid a high fat meal prior to exercising

• Drink plenty of water

• Eat healthy carbs (think vegetables) and high quality protein

• Optimize your vitamin D levels

• Avoid sugar, especially fructose

If you consume sugar or fructose, especially within two hours post-exercise, you will increase somatostatin which will in turn obliterate the production of growth hormone!

This is yet another example of why gulping down sports drinks that are chockfull of high fructose corn syrup can do your body more harm than good, and will just shut down your body's production of HGH and negate many of the benefits from your exercise.



Make sure to include stretching into your fitness routine:  Learn more here http://www.stretchingusa.com
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5 Reasons Why you should learn to love spin classes!

What you may hear or say when you attend a Spinning Class!





My bum gets sore…

I feel claustrophobic…

it’s too hard…..

my legs will get big!

These are some comments often heard after a first attempt at a spin or RPM class. But I encourage you not to give up on your first try.  It takes at least three attempts to get into the swing of a cycling class.

What is a cycling/spin/RPM class?

It is a cardiovascular class done on stationary bikes to music.

Spinning will increase your fitness levels, burn fat, and tone and shape your legs, hips and butt. You will gain leg strength and muscular endurance without building bulk.

5 Reasons WHY you should learn to love spin classes!


1. It’s an awesome fat burner and fitness booster. You will burn more calories in this class than any other when you put in max effort. In my spinning class I use the interval training style takes your heart rate up, then gives you a (short) rest, so you can do it all again. This is scientifically proven to be one of the most efficient ways to increase your fitness. Increased fitness equals more energy, faster metabolism, stronger joints and works your legs and glutes!

2. It’s low impact so safer on your joints. If you are a little on the heavy side, running might make you feel like your joints get the hardest workout, not your muscles. Cycling with your feet secured on the pedal is called a closed kinetic chain activity. This keeps you hips knees and ankles in alignment, reducing/preventing injury and allowing your muscles to be loaded in the right places.

3. You can’t help but work harder.  Look around the spinning room. These people are working hard. Yes you can rest, slow your pedal speed, reduce your resistance, but you’ll get going again. Pumped up music, encouraging words from you instructor, and the comfort of knowing that everyone else is sharing your pain, makes you feel like trying that little bit harder. You will feel so proud of your accomplishment and feel confident to try even harder next time.

4. No coordination required. Men, this a class where you don’t need a dance certificate to participate! You’re locked in, the bike won’t fall over, and all you need to do is turn the resistance dial and sometimes stand up off the seat.

5. Every level of fitness can participate in any spinning class. The resistance knob can be adjusted to your level and if you can’t keep up with the instructors pedal revolutions, it’s no big deal, just slow down. Other classes may need you to be fitter, stronger, coordinated, or flexible. Cycling classes grow with your fitness. The fitter you get, the faster you pedal and the higher you dial up your resistance.
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The Most Asked Fitness Question is:

Can you guess what fitness question is asked most from fitness professionals?


Did you guess "How do I Reduce my Stomach Fat"?

Everyone wants to know the mystery of reducing stomach fat. Millions of people try with the newest gimmick ab machines, crash diets, and fancy exercise programs.

Thanks to certain genetic coding many people store extra fat in the mid-section which happens to be the last place which fat loss is noticed simply because besides a balanced diet and training, reducing stomach fat often boils down to a simple decision you can easily make...



Another question often asked is "Should I spend 30 minutes doing crunches or 30 minutes on the StairMaster"?

The simple scientific truth is if you eat more calories than you burn, you will gain weight and vice versa.

There are various ways to create the caloric deficit needed to lose weight permanently but the most simple and relevant way to answer the question of how to lose weight is eat to less, exercise more or preferably a combination of both.

There are 3 different muscles in your mid section.

Rectus Abdominis
Your abdominals are the large muscle from your chest to your waist which look like a "six pack." Even though the rectus abdominis is a single muscle, exercises often attempt to isolate the upper or lower abs.

Your rectus abdominis concentrically flexes your lumbar spine (crunch motion). It also helps stabilize your core in certain instances.

Transverse Abdominis

Your transverse abdominis (TVA) or core muscle is a deep stabilizer of the spine. It helps stabilize your spine by building up intra-abdominal pressure and also pulls in at the belly button creating a tighter mid section.





Obliques

You also have internal and external obliques on both sides of your stomach. Your internal and external obliques work together to flex and rotate your lumbar spine in all 3 planes of motion.


What you must know is "There is no such thing as spot reduction". Not one abdominal exercise by itself or in combination will burn fat from your mid section.

Abdominal exercises are great for strengthening your mid section which may cause a tightening the waist, slimming, effect which could reduce waistline, but you will not go from "flab to fab" with any of the ab exercises.
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3 Fitness tips to include in your workouts every week.



Make sure you are weight lifting 3 times a week.




  • Cardio 3-5 times a week at least 20 - 40 minutes (fast walking, jogging, cycling, eliptical, change up your workouts if you usually bike, take a brisk walk next workout.)





Stretching 3-5 times a week or as often as you can, you may want to try a gentle yoga class!
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No Energy to workout? Ask Yourself These 4 Questions.

Have you ever said to yourself or someone else
"I don't have enough energy to workout"

If you have then it's time to take a good look at your sleeping, dietary and workout habits.

Ask yourself these 4 questions:
  1. Do I get at least seven to eight hours of sleep at night?
  2. Am I eating healthy quality calories from nutritious foods and beverages?
  3. What is your workout frequency?
  4. Do you have overtraining symptoms including lethargy?

Exercise has been shown to increase energy levels and
leave people feeling better about themselves
and more energized.
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5 Reasons To Maintain A Healthy DIET

Be pro-active in your health, Be unstoppable!  But not obsessed with fitness. Obsession is harmful in all facets of life. We exercise for a better life, we don't live to exercise.


Your FIRST step in changing your habits is to change your attitude!

Change how you look at food--Learn to control your food intake and have more energy! 

YOU need consistency!  YOU need a cause!  FIND a cause that will keep you motivated to change.

Here's 5 Reasons To Maintain a Healthy Diet:


1•  The way your body feels after a healthy meal will become more important to you than the instant pleasure of having something loaded with fat or sugar.

2•  Take it from someone who used to love diet coke and junk food, you can live without chips and Cokes and you'll gladly give those things up once you experience how great your body feels after healthier meals.

3•  By not indulging every time you want a treat, you'll enjoy it even more.

4•   Food becomes FUEL rather than something that controls your life.  If you exercise, you'll learn very quickly how food affects your workouts.  Eating a heavy, fatty meal makes you tired and your workouts suffer.  Want better workouts? Simply you MUST eat better.

5•  Being a good role model for your kids or co-workers is one way to teach them how to live healthy.


These changes come over time, sometimes weeks, months or years of slowly working on your habits and choices.  

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8 Fitness Myths Busted!

Here are a few myths about fitness:



Is Spot reducing possible? "It's simply not possible to 'burn off' fat in one specific body part by exercising that area," Many studies have tried to dispute this claim, but none of any scientific value has proven that spot reducing is possible. At best you might lose some water weight in the area to give the impression that you indeed did "spot reduce". Rehydrate and you will see those stubborn inches "magically" reappear. Only regular exercise -- aerobic and strength training (weight lifting) -- and a sensible diet can melt body fat.



If you exercise, you can eat whatever you want. If you really want to lose weight and get into shape, do not use exercise as an excuse to eat more. Continue to eat a healthy diet, with lots of fruits and vegetables. When you train you build more muscle and the more calories you will burn at rest.



Exercise requires a huge time commitment. As little as 30 minutes a day works when you're in health-and-fitness maintenance mode, and 60 minutes a day will help you lose weight. "I spend 40 minutes a day 5 days a week". If you are not looking to be the next Mr.Olympia, 40 minute workouts is enough. If you are performing the exercises correctly, with great intensity, and combining the workouts with proper rest and proper nutrition.

There's a secret diet or a secret workout out there to get you in shape quickly. There is no quick fix. There are ways to train that can help maximize your time in the gym and the benefits you will drive from your workouts, but there is no quick fix. Most important is to "believe in yourself, believe in the process, stay the course, and you will look the best you ever looked before!"

Exercising at high intensity burns more fat. "This is a particularly confusing topic for some people," "Many people have thought that higher intensity means burning more fat. Well, you can burn more fat this way, you will burn more calories this way, but you also run the risk of burning more muscle this way too. If you burn hard earned muscle, the ultimate result will be a slower metabolic rate and in the long run you will be less lean than if you worked out at a lower intensity for more time.

Women who lift weights will get bulky muscles. Women don't have enough of the "male" hormone testosterone to develop large, bulky muscles. Strength training will not cause women to build muscles, although steroids might. I hear the same things from men who state that "they don't want to get too big". You can not get too big by accident. Putting on muscle takes dedication, hard work, and a plan.

Muscle weighs more than fat. "A pound of muscle weighs the same as a pound of fat. " The difference is that muscle is much more dense than body fat. Therefore, a pound of muscle will take up much less room in your body than a pound of fat."

No pain, no gain. It is important to know what is good pain and what is bad pain. Often beginners have not learned the difference here. It's OK to push yourself to fatigue, tax your heart, lungs, muscles, feel the burn, -- but be reasonable.


Don't push yourself so hard that you have to miss sessions, and even worse,
possibly risk an injury.
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10 Major Reasons Why People Do Not Lose Weight

1.  Eating too much. If you finish what’s on your plate and then the plates of others, or if you always have seconds, you’re in trouble. It takes about 20 minutes for your brain to receive the signal that your stomach is full, so stop eating before you’re full and wait at least 10 minutes before having seconds.

2.  Portion distortion. Maintaining a healthy weight means eating the right foods in the right amounts. You’ll save yourself a lot of calories and a few pounds.

3.  Drinking your calories. Beer, soda, and energy drinks have no nutritional value and can cause dehydration.

4.  Snacking on unhealthy foods. Food is fuel for your body. Treat your body like the amazing machine that it is.

5.  Eating late at night. Late night Hagen-Dazs binges are not going to help that expanding mid-section. If you must have a late night snack, consider healthy alternatives like almonds and fruit.

6.  Not eating breakfast. A quick and easy breakfast that is a combination of carbohydrates and protein is all you need. Oats, Whole Grains Steel Cut Oats, Egg whites (with 1 egg yoke) Cottage cheese, fruit, and a slice of whole wheat toast will keep your engine running until your mid-morning snack.

7.  Eating whatever you want.  As an adult, your body’s metabolism has changed significantly from that of the teenager you once were, so you must adjust your caloric intake accordingly. To compute your caloric needs, click here.

8.  Eating processed foods. Too many hotdogs, lunch meats, canned ravioli, and frozen dinners and neither should you. Instead, eat more fruits, vegetables, whole grains, and lean proteins.

9.  Not drinking enough water. Factors such a physical activity and climate increase your water needs.

10.  Not eating enough. Skipping meals or not eating enough at meals, leads to overeating later. Eating five to six small meals a day, spaced two to three hours apart is really the healthiest way to eat.
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