The first thing to ban from your wardrobe when you get ready to go for your run or walk/run: Your trusty cotton tee. "Cotton is one of the worst things you can wear, especially if you are training outside, because it holds moisture and can make you feel cold or clammy and uncomfortable.
Instead, choose clothing made from moisture-wicking fabrics, such as CoolMax or DriFit, which will pull the sweat away from your skin. That includes your socks as well. "You'll have less moisture, heat, and friction around your foot, which means fewer blisters.
Dress in layers, especially when the weather is cool. "You'll want to dress as if it were really 10 to 20 degrees warmer outside, since your body will heat up quickly," adds Solkin. Wear a light, windproof jacket out the door (and a vest if it is very cold), then tie it around your waist when you heat up.
Finally, don't forget one very other important piece of equipment: a supportive sports bra. Whether you're big, small, or somewhere in between, keep the bounce factor to a minimum by choosing a model that fits you well -- larger-chested women may want to try an encapsulated model, which separates the breasts. Don't be afraid to bounce around in the dressing room to see what works.
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These 20 ideas can help you keep the pounds off for good.
Overcoming weight-loss setbacks Weight maintenance is much like weight loss.
The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.
Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.
1.Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.
2.Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.
3. Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.
4. Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.
5. Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats.
6. Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.
7. Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.
8. Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.
9. Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store.
10. Participate in your kid's activities at the playground or park.Sit down together for family meals.
11. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat. See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.
12. Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates.De-stress your day. Stress can cause you to eat more.
13. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.
14. Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.
15. Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.
16. Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
17. Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.
18. Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.
19. Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.
20. Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.
Overcoming weight-loss setbacks Weight maintenance is much like weight loss.
The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.
Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.
1.Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.
2.Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.
3. Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.
4. Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.
5. Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats.
6. Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.
7. Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.
8. Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.
9. Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store.
10. Participate in your kid's activities at the playground or park.Sit down together for family meals.
11. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat. See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.
12. Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates.De-stress your day. Stress can cause you to eat more.
13. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.
14. Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.
15. Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.
16. Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
17. Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.
18. Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.
19. Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.
20. Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.
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The Must Have Ingredients For Developing A Lean Body
So what are the must have or key ingredients for developing a lean body?
There are three main areas that you will need to address in
order to develop the lean athletic look and they are:
1. Your Training
2. Your Nutrition
3. Your Mindset
As important as training and nutrition are to your success, your mindset is the most
crucial ingredient of all. If you really want to succeed and transform your body into a
lean athletic state then start addressing the way in which you think about your
training, your nutrition and ultimately your body.
‘If your mind is weak, your body will be weaker’
When it comes to your mindset or way of thinking in relation to training and nutrition,
you may need to eradicate some misconceptions or myths you’ve been fooled into
believing.
There’s a lot of bad information around, so choose wisely the information you put your faith in.
‘You are the embodiment of the information you choose to accept and act upon.
To change your circumstances you need to change your thinking and subsequent actions.’
P.A.S.S.I.O.N. Is A Must Have Ingredient
If you truly want to succeed you will want to remember the abbreviation passion.
P = You must PLAN
A = You must take ACTION and put your plan into ACTION.
S = You must have SELF BELIEF and begin with SUCCESS IN MIND.
S = You must find SOCIAL SUPPORT and SURROUND yourself with positive people.
I = You must be INVESTED physically, emotionally and financially.
O = You must identify any and all-potential OBSTACLES.
N = You must NEVER GIVE UP.
The main reasons people fail, is because they haven’t addressed one or all of these
items. They simply fail because...
• They fail to plan.
• They procrastinate.
• They don’t have much self confidence.
• They don’t believe they will be successful, they expect to fail.
• They do not seek social support or surround themselves with negative people.
• They are not fully invested or committed to what it is they want to achieve.
• They did not identify potential obstacles that would get in their way.
• They decided (yes it’s a choice) to give up.
Procrastination is probably the biggest reason people fail. Everyone wants to put
things off and wait until everything is just right before they start, or they’ll say, “I’ll
start on Monday.” You should never start on a Monday. How many Mondays have
you started on? Now how many Mondays have you restarted on? When you decide
what it is you want that’s when you start, there and then, not later, and certainly not
Monday.
‘Don't wait until everything is just right. It will never be perfect. There will always be
challenges, obstacles and less than perfect conditions. So what. Get started now. With each step
you take, you will grow stronger and stronger, more and more skilled, more and more selfconfident and more and more successful.’
You MUST Know What You Want!
Deciding what you want first, which in this case means deciding what you want your
body to look like, is the most important step you can take if you truly want to
transform your body once and for all.
If you wanted to buy a new car, you would first decide what type of car you want,
what features you’ll want it to have, maybe what color you’d like it to be, etc. Yes
you will have a budget to work within, so that will limit your buying options, but
when it comes to developing the body you want, the only limiting factor is you and
how badly you want your new body.
You might well be saying, but there’s other limiting factors such as “ I don’t have
the time” or “I have a family” or “I can’t afford a gym membership” or “I can’t afford
to hire a personal trainer” or our personal favourite “ I have horrible genetics, a slow
metabolism and the fat gene. ”
These are not limiting factors at all, they are simply excuses you use to stop yourself
from developing the body you want. Lots of people have been able to totally transform
their bodies and still lead a busy family life, while holding down full time jobs,
without hiring an expensive personal trainer or taking out a gym membership, and
they all did so by no longer making excuses, taking responsibility for their own bodies
and health, using their time wisely and working with the bodies and genetics they
have.
So decide what you want first, then go and do it!
So what are the must have or key ingredients for developing a lean body?
There are three main areas that you will need to address in
order to develop the lean athletic look and they are:
1. Your Training
2. Your Nutrition
3. Your Mindset
As important as training and nutrition are to your success, your mindset is the most
crucial ingredient of all. If you really want to succeed and transform your body into a
lean athletic state then start addressing the way in which you think about your
training, your nutrition and ultimately your body.
‘If your mind is weak, your body will be weaker’
When it comes to your mindset or way of thinking in relation to training and nutrition,
you may need to eradicate some misconceptions or myths you’ve been fooled into
believing.
There’s a lot of bad information around, so choose wisely the information you put your faith in.
‘You are the embodiment of the information you choose to accept and act upon.
To change your circumstances you need to change your thinking and subsequent actions.’
P.A.S.S.I.O.N. Is A Must Have Ingredient
If you truly want to succeed you will want to remember the abbreviation passion.
P = You must PLAN
A = You must take ACTION and put your plan into ACTION.
S = You must have SELF BELIEF and begin with SUCCESS IN MIND.
S = You must find SOCIAL SUPPORT and SURROUND yourself with positive people.
I = You must be INVESTED physically, emotionally and financially.
O = You must identify any and all-potential OBSTACLES.
N = You must NEVER GIVE UP.
The main reasons people fail, is because they haven’t addressed one or all of these
items. They simply fail because...
• They fail to plan.
• They procrastinate.
• They don’t have much self confidence.
• They don’t believe they will be successful, they expect to fail.
• They do not seek social support or surround themselves with negative people.
• They are not fully invested or committed to what it is they want to achieve.
• They did not identify potential obstacles that would get in their way.
• They decided (yes it’s a choice) to give up.
Procrastination is probably the biggest reason people fail. Everyone wants to put
things off and wait until everything is just right before they start, or they’ll say, “I’ll
start on Monday.” You should never start on a Monday. How many Mondays have
you started on? Now how many Mondays have you restarted on? When you decide
what it is you want that’s when you start, there and then, not later, and certainly not
Monday.
‘Don't wait until everything is just right. It will never be perfect. There will always be
challenges, obstacles and less than perfect conditions. So what. Get started now. With each step
you take, you will grow stronger and stronger, more and more skilled, more and more selfconfident and more and more successful.’
You MUST Know What You Want!
Deciding what you want first, which in this case means deciding what you want your
body to look like, is the most important step you can take if you truly want to
transform your body once and for all.
If you wanted to buy a new car, you would first decide what type of car you want,
what features you’ll want it to have, maybe what color you’d like it to be, etc. Yes
you will have a budget to work within, so that will limit your buying options, but
when it comes to developing the body you want, the only limiting factor is you and
how badly you want your new body.
You might well be saying, but there’s other limiting factors such as “ I don’t have
the time” or “I have a family” or “I can’t afford a gym membership” or “I can’t afford
to hire a personal trainer” or our personal favourite “ I have horrible genetics, a slow
metabolism and the fat gene. ”
These are not limiting factors at all, they are simply excuses you use to stop yourself
from developing the body you want. Lots of people have been able to totally transform
their bodies and still lead a busy family life, while holding down full time jobs,
without hiring an expensive personal trainer or taking out a gym membership, and
they all did so by no longer making excuses, taking responsibility for their own bodies
and health, using their time wisely and working with the bodies and genetics they
have.
So decide what you want first, then go and do it!
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