First, it is important to find a motivation that is based on more than just “losing weight.” This is probably the first motivator that many people turn to, but when faced with deprivation of their favorite foods, and lots of exercise, it’s all too easy to fall back and lose that motivation. While there is absolutely nothing wrong with having this motivation, it may be necessary to break it down a little more than that to help you find a way to keep your motivation going full steam ahead.

One of the easies ways to do this is to look beyond that nebulous “lose weight” phrase and break it down. Why do you want to lose weight? What do you hope to accomplish by losing weight? By breaking it down you can begin to develop weight loss goals that go beyond numbers, and these are powerful tools that can help you stay motivated for the long term. Each time you reach one of those goals, you’ll feel that rush and the desire to stay on track to reach the next one.

Write down everything that you hope to achieve by losing weight. If the phrase “so people will like me more,” or a variant of that crops up, immediately delete it. So many people use this as a motivator and are crushed when they find that they are no more attractive to others thin than they were when they are heavy. This is the time to be selfish – to take everyone else out of the equation. You need to focus on you since at the end of the day, you are going to be the only one holding the Ben and Jerry’s and facing temptation.

Once you are firmly in your own corner and you have your list of goals, you need to place them in a prominent spot. That way you can easily be reminded of what you are striving for, and you will be more likely to keep moving ahead. Cross off each one as you reach it and you’ll find that the desire to get to the next goal increases with every single check mark.

Motivation is a powerful tool and when used properly, it can be the best way to lose weight. Without the right motivation and the desire to meet your goals, dieting is not only unpleasant, but it can be fruitless. Write up your goals today and then start to put into motion your plan to reach them.

Photo Credits: 1

Originally posted 2008-10-16 05:52:57. Republished by Blog Post Promoter

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Step 1 - Pushups!

The trick to getting the most out of push ups is to do them right. You should begin laying face down on the floor with your hands placed slightly wider than shoulder width on the floor, thumbs lined up with chest. Curl your toes under, spread your feet hip-width apart. Maintain proper alignment through the entire motion. Avoid sagging in the middle when you lift yourself up off the floor. Contract the muscles in your chest and raise your body up until you have fully extended your arms. Repeat.

Step 2 - Chair Squats!

This exercise needs to be performed along with a chair, and make sure to choose a sturdy one. Stand in front of the chair, facing away from it. Your feet should be shoulder-width apart. Keep your head up, then slowly lower yourself to sit in the chair, lowering your body until your legs bend at a 90-degree angle. Contract your quads, the front portion of your thigh, and then slowly lift yourself back up into the start position. Do not fully extend your legs, but always keep them slightly bent. Repeat.

Step 3 - Wall Push!

Stand facing toward the wall, spreading your feet shoulder-width apart. Put your hands on the wall, fingers slightly lower than shoulders. Thumbs and forefingers should be forming a triangle, and feet should be far enough from the wall that you are slightly at an angle. Bent your elbows down, leaning your upper body in the direction of the wall. Project your chest toward the wall. Support your body with your arms. When your face is almost touching against the wall, you can stop. Contract your triceps and slowly return yourself to the beginning position. Do not fully extend your elbows. Repeat.

Step 4 - Ab Crunch!

Finally, lay on your back on a soft surface. Make sure that you are relaxing your lower back against the floor. Bend your knees into a 45-degree angle. Keep both of your feet on the floor, cross your arms on your chest and raise your head and your upper torso up away from the floor while contracting your upper abdominal muscles. Your shoulders should slightly leave the floor. Now return to the starting position, but do not let your head touch the floor. Repeat.

It's that simple!

Photo Credits: whyld

Originally posted 2009-08-13 05:50:43. Republished by Blog Post Promoter

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Here is how it happens:

When you are exercising regularly, you are building up a proportion of muscle in your body in comparison to the level of fat. Lean body mass naturally decreases over time in absolutely everyone, no matter how fit you actually are. If you are not actually taking steps to preserve the amount of muscle that you have, then it will eventually become replaced by more fat. If this is not motivation enough to pick up some weights, then what is?

Remember that you are not actually going to need to spend the entire day lifting weights. Between one and two sets worth of between 10 and 12 repetitions using a moderate weight is going to be more than capable of helping you tone your muscles while improving upon your posture and your physique from head to toe.

As you increase your experience, or if you happen to be strength training as a facet of a cross training program, then you are going to want to strive to achieve a balance between all of the opposing muscle groups within your body. What this means is that you should be lifting similar weight amounts for the opposing muscle groups, such as your triceps and your biceps, or your hamstrings and quads. Some groups are naturally going to be stronger than other groups, and this is completely okay. If you run for example, your hamstrings may seem capable of lifting weight more easily, because your hamstrings get the exercise that they need through your running. To achieve balanced muscle strength, you are going to want to lift less weight with them, than to attempt lifting more using your quads.

You want to include all of the opposing muscle groups in the strength training sessions that you participate in. In about 30 minutes you can easily fit in between 2 and 3 sets of between 10 and 15 repetitions for the key muscle pairs, which are the hamstrings and quads, the abductor and adductor muscles, the calf muscles, the triceps and the biceps, and the shoulder muscles.

Strength training, whether you like it or not, is an important part of getting healthy and losing weight. If you want to lose weight, build strength and care for your body, pick up some adequate weights today.

Photo Credits: d_vdm

Originally posted 2009-10-27 03:39:22. Republished by Blog Post Promoter

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Here are some fun and simple tips for starting a weight training workout and getting the most out of it day to today:

- First and foremost, if you can do more than approximately 15 repetitions of a single exercise in a row, then it is time to increase the weight that you are lifting. You are going to want to be lifting a weight that makes it possible for you to do only between six and twelve repetitions, and the last few repetitions should feel difficult for you to actually complete.

- Now you should do between 1 set and 4 sets of each exercise. Don't be afraid to experiment with how much weight you are lifting in between each of the sets. Between 1 set and 2 sets is generally enough if your goal is only to maintain your weight but not to lose anymore.

- Make sure that you are changing up your weight lifting routine regularly. You can do this simply by changing up the order of the exercises that you are performing so that you do not fall into a rut by attempting the same exact workout every day.

- Try to work out the bigger groups of muscles before you move onto the smaller groups of muscles. For example, you should exercise your chest and your back before you move onto your triceps and your biceps. The smaller muscle groups tend to tire out more quickly, and they will not have the necessary energy to push the larger muscle groups if they have already experienced a workout.

- Rethink the weight training program that you are doing every 6 months to 12 months to make sure that you still have the same goals and intentions in mind.

- Make sure that you are trying a number of different types of weight lifting ideas and weight lifting exercises. Keep the exercises and the ideas that you like, and if you come across any that you do not like, simply get rid of them.

- In order to continue to enjoy your workouts, you are going to want to include a lot of variety. You need to make sure that you are avoiding injury however by listening to your body and using the proper technique at all times.

Photo Credits: Mr. T in DC

Originally posted 2009-11-13 03:42:50. Republished by Blog Post Promoter

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1. Take the stairs.

If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.

2. Suck it in.

It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.

3. Start fidgeting.

Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.

4. Use housework.

Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.

5. Get creative.

If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.

6. Try leg bends.

You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.

7. Ask about a company gym.

If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.

8. Get a desk treadmill / pedal exerciser.

One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.

Photo Credits: 1

Also you might consider the HCG Diet.

Originally posted 2008-11-26 23:24:24. Republished by Blog Post Promoter

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