Here are a few suggestions for some exercises you can do at home.
The best part about exercising at home is that you can do these exercises even while you watch television. No need to give up your favorite programs to get active, just get on the floor and try this workout:
Jumping Jacks - 1 minute
Squats – 15 to 20 times
Push-Ups – As many as you can ( start off low and build up - say 20 to 30 to 40 -maybe
Jog in on the spot making your foot hit your butt – 1 minute
Superman – lay flat on the floor on stomach with hands stretched out to the side. Lift legs and chest off the floor and hold for 30 seconds – 15 to 20 times
High Knees – jog on the spot lifting your knees as high as you can – 1 minute
Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20 times
Torso Rotation/Twists – 20 times each direction
Side Bends/Reaches – 20 times each direction
Wall Sit – Squat against a wall with your back flat on the wall – sit as long as you can hold it
Start off doing on exercise per day, when you're ready increase to 2 and so on until
you're doing them all! Partner with someone and do them together. Benefit and encouragement for both!
And that’s it! Do this every day ( no excuses!) and feel the benefits.
Thursday, 19 February 2009
Monday, 16 February 2009
The Right Mind Set - Vital for Easy Weight Loss
Believe it or not, there is a psychological factor that comes into play when you’re trying to lose weight. We like to compare it to the “rah rah” factor that you sometimes need to succeed in sports.
Look at your weight loss as your own personal sporting event. Just as you need to know the rules of the game as well as the basics of performing that game in sports, you also need the right information in your diet to make it effective.
When you have all the tools you need, you can become an excellent performer in almost anything you try in life. One of these tools is the right frame of mind. The right frame of mind will give you motivation, commitment, and the skills you need to overcome the obstacles that you might face along with temptations and distractions.
Think this sounds a little too “new age” for you? Think again! When you have the right psychology during your weight loss journey, you will make your weight loss fun, easier, more exciting, and be able to develop changes towards a healthier lifestyle that will stay with you forever.
Your mindset controls your behavior, actions, and thoughts. As people grow, they develop habits and associations that govern their life. Most of these habits are controlled by our sub-conscious and we are generally unaware of them. However, your subconscious could also sabotage your efforts – also while you unaware of them. This can be detrimental to your weight loss attempts.
The right mindset entails using various techniques and strategies to control your behavior by monitoring your thoughts and actions. When you obtain this mindset, you will be better equipped to replace the old habits and associations that formed your thinking in the first place with new and more positive habits that will enable you to lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight. It take a little bit of effort, but in the end, it is well worth the time you’ll spend doing so. You will have to regularly monitor your progress and behavior. Sometimes it will be easy – at other times, it won’t. The good news is that there are some easy ways to begin to put yourself into the right mindset.
Write your goals down – tell yourself what weight you want to get to. While you’re at it, write down any other personal goals you might have as far as your life in general. Since you’re undertaking something as huge as losing your extra weight, you may as well also focus your efforts on improving other aspects of your life while you have the motivation and drive.
Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
Look at your weight loss as your own personal sporting event. Just as you need to know the rules of the game as well as the basics of performing that game in sports, you also need the right information in your diet to make it effective.
When you have all the tools you need, you can become an excellent performer in almost anything you try in life. One of these tools is the right frame of mind. The right frame of mind will give you motivation, commitment, and the skills you need to overcome the obstacles that you might face along with temptations and distractions.
Think this sounds a little too “new age” for you? Think again! When you have the right psychology during your weight loss journey, you will make your weight loss fun, easier, more exciting, and be able to develop changes towards a healthier lifestyle that will stay with you forever.
Your mindset controls your behavior, actions, and thoughts. As people grow, they develop habits and associations that govern their life. Most of these habits are controlled by our sub-conscious and we are generally unaware of them. However, your subconscious could also sabotage your efforts – also while you unaware of them. This can be detrimental to your weight loss attempts.
The right mindset entails using various techniques and strategies to control your behavior by monitoring your thoughts and actions. When you obtain this mindset, you will be better equipped to replace the old habits and associations that formed your thinking in the first place with new and more positive habits that will enable you to lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight. It take a little bit of effort, but in the end, it is well worth the time you’ll spend doing so. You will have to regularly monitor your progress and behavior. Sometimes it will be easy – at other times, it won’t. The good news is that there are some easy ways to begin to put yourself into the right mindset.
Write your goals down – tell yourself what weight you want to get to. While you’re at it, write down any other personal goals you might have as far as your life in general. Since you’re undertaking something as huge as losing your extra weight, you may as well also focus your efforts on improving other aspects of your life while you have the motivation and drive.
Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
Friday, 6 February 2009
Staying motivated - exercise for easy weight loss - a 5 point plan
Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to be motivated so that once you start exercising you continue and don't give up at the first obstacle - you WILL win in the end BUT you must stick at it - and you must exercise regularly!
If necessary experiment with different weight loss exercises until you find the one that suits you. There are plenty to chose from - take advice from friends and neighbors and then make up you own mind.
This is what people who are overweight should learn to understand. Also, no 2 people are the same and one will lose weight quickly and the other much more slowly with the result that without motivation this person is more likely to give up. DONT!! Weight loss is attainable with proper motivation even for the almost 35% of Americans who are unable to prevent being overweight.
Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.
In the past century, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and let machines do the hauling, lifting, pushing, and pulling for them.
However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.This is why you need to be positively motivated!!!
The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.
But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.
Your 5 point plan to Lose Big
1. Set realistic and explicit goals
A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.
What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.
Be realistic in your weight loss timetable of the time it will take to achieve, An unrealistic time scale is a big de-motivator!!!
2. Develop a strategy
Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.
Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?
3. Make out little, calculable measures
Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from and not somebody else.
The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.
4. Produce monitoring that has an important effect
It would be better to have somebody willing to take note of your progress and development.Get your best friend to spur you on. Better still, get your best friend to exercise with you and you can motivate each other. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.
Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.
5. Construct a vigorous, sensible timeline
What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.
The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle through motivated exercise and diet.This way they will absolutely change their weight…for the better.
If necessary experiment with different weight loss exercises until you find the one that suits you. There are plenty to chose from - take advice from friends and neighbors and then make up you own mind.
This is what people who are overweight should learn to understand. Also, no 2 people are the same and one will lose weight quickly and the other much more slowly with the result that without motivation this person is more likely to give up. DONT!! Weight loss is attainable with proper motivation even for the almost 35% of Americans who are unable to prevent being overweight.
Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.
In the past century, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and let machines do the hauling, lifting, pushing, and pulling for them.
However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.This is why you need to be positively motivated!!!
The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.
But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.
Your 5 point plan to Lose Big
1. Set realistic and explicit goals
A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.
What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.
Be realistic in your weight loss timetable of the time it will take to achieve, An unrealistic time scale is a big de-motivator!!!
2. Develop a strategy
Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.
Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?
3. Make out little, calculable measures
Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from and not somebody else.
The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.
4. Produce monitoring that has an important effect
It would be better to have somebody willing to take note of your progress and development.Get your best friend to spur you on. Better still, get your best friend to exercise with you and you can motivate each other. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.
Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.
5. Construct a vigorous, sensible timeline
What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.
The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle through motivated exercise and diet.This way they will absolutely change their weight…for the better.
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