Exercise and Weight Loss – Drop Those Pounds and Tone Up

Exercise and weight loss go together. In fact it’s very difficult to experience the thrill of losing weight if you don’t engage in exercise.

Cutting back on the calories you consume will help get the weight loss process started but exercising will help to make it happen in a swifter manner. Not only that but once you start to lose weight you need to tone up your muscles and your skin and get them back into the best shape possible!

When you exercise your metabolic rate gets higher and this in turn makes it possible for the body to burn more fat than it would otherwise. Most people are not aware of this but your metabolism continues to remain at a higher level for as long as six hours following the physical activity you’ve done.

This is because the body is working to improve the muscle tissues and it’s also cleaning all of the combustion from the body that built up during exercise. This allows you to create more energy and from there to burn calories that lead to weight loss.


If you find ways to increase the amount of exercise you engage in on a consistent basis and you’re able to burn an extra 400 to 600 calories a day then you’ll lose an extra one to two (or even more) pounds in a month’s time.

There are plenty of ways you can make this happen. Some examples include walking, jogging, running, playing a sport, working out in the gym or taking an exercise class.

The key elements of finding an exercise and weight loss program that’ll be successful for you is to choose activities that you enjoy doing and to make exercise and weight loss a conscious choice and one that you value and believe.

You also need to consider these positive choices to be a new way of life for yourself. Finally, you need to make exercise and the desire to lose pounds a daily habit in your life. Reinforce your new healthy lifestyle choices every chance you get!

Most of us are familiar with the general equation of how exercise and weight are intertwined. The more calories you burn and the less food you consume the more pounds you will shed. This is true but you need to take it one step further. You want to burn extra fat which means you must exercise some extra.

How much weight you lose when you exercise depends upon the kind of physical activity you do, how intensely you do it, the duration of the exercise and your body weight at start.

Do you know many things you may not think of as exercise actually are. In fact the opportunity for physical fitness is practically anywhere and at any time! Whenever you can choose to move your body – do so.

Take the stairs as opposed to the elevator. Walk or ride the bus so you will be forced to walk some more. Take your dog for a walk. Play with your dogs or your kids in the yard. Gardening is physical in nature and so is doing housework or yard work. Add more opportunities into your day to move your muscles!


Do not limit yourself to doing the same exercises all of the time. This is enough to bore anyone!

Once you get bored your motivation will lessen and you may find yourself wanting to do anything but exercising. Change the kinds of exercises you do as often as you need.

Change the program, change the intensity and change the setting you do them in. Try an activity you’ve never done before such as mountain biking or kickboxing. Whatever you do, just keep it interesting for yourself! This will help you to enjoy the exercise experience and lose weight.

Reasons Why New Year’s Fitness and Weight Loss Resolutions Fail

Every year millions, if not billions of people make New Year’s Resolutions to eat right, get fit & lose weight – and most have abandoned them by March 31st at the latest. Here are the top reasons for their failure and how YOU can avoid making these same mistakes year after year.

1) Fitness, Health & Nutritional Habits
Before you even set your fitness goals or weight loss goals for the new year, you first need to understand how you got into the shape you’re currently in. Unless you have a chronic condition or have suffered a major accident, you’re not a victim of anything – and no one else caused you to be out of shape or overweight.

It’s imperative that you understand it’s your personal habits that led you to your current state. You made choices all along the way, and the choices you made over and over became your default – your habits. Your habits led to your current lifestyle – what you eat, how much and how often you exercise, and what bodyweight and fat percentage you’re willing to carry around with you every day.

That’s the bad news, so now here’s the good news: YOU created those habits, and YOU can change them starting right now, today! Changing your exercise habits or nutritional habits starts with small choices – and over time those choices add up. Plus, when repeated over and over they become your new habits. Yes, this means you need to put a little more thought into routine daily tasks. But you’re not satisfied with your current state of health, your fitness or your current bodyfat levels or you wouldn’t be making these New Year’s Resolutions. So put in that extra thought and make the choices that help you keep these promises to yourself!

2) Not MAKING Time To Exercise
When it comes to working out you don’t take the time – you MAKE the time. One of the few universal values we all share is that we all have the same 168 hours per week, and we all get to choose what we do with those 168 hours. Think of people Like Donald Trump, Richard Branson, Tony Robbins, Louise L. Hay or Les Brown and all they accomplish in any given week – yet they only have the same number of hours that week as you do. The busiest and laziest people you know have 168 hours a week too.

The only difference between them and you is priorities – you use your time in proportion to the importance you give each activity. So if getting in shape, being healthy and weight loss are sufficiently important to you you WILL make the time for sufficient exercise to accomplish your goal of getting back in shape and staying in shape.

Don’t try to tell me you don’t have enough time – we all have the same amount of time, and you already know people in your situation who have time to hit the gym, go for a run or take exercise classes, don’t you? What you really mean is your current activities already fill your schedule, right?

And that’s the biggest reason exercise resolutions get broken year after year – trying to fit 3 – 5 workouts a week into an already over-crowded schedule. It’s like trying to pour another cup of water into a full glass – it won’t go in, but instead will make a mess, right? And that’s what happens when people try to add in exercise time to a full schedule – it makes a mess of their week.

So how do you solve this one? Simple. Decide what to take out of your schedule to make time to exercise. Look for the obvious time-hogs first: watching television, spending too much time on the Internet, playing computer games, hitting the bars and clubs, etc. Everyone I know spends time at at least one of those four, and I assume the same can be said about you, right? So now you have to decide where you’ll trim the time for 3 or more exercise sessions per week.

Remember, the decisions need to be made based on your priorities – is your health more important to you than those reality shows, time on Facebook and Google+, beating the next level of WOW or knocking back a few drinks at the bar quite so often? For best results, don’t eliminate anything you truly love to do, or you’ll harbour resentment towards your workouts and your own subconscious will sabotage your workouts.

Instead, cut out what you really don’t care about and if you need to make more time still then trim back the activities you enjoy just enough to free up the time you need. Taking just 20 minutes a day from each of 3 leisure pastimes gives you that hour a day, as does skipping a single TV show a day. You already have the time… Now just free up enough of it for your exercising – and decide in advance where the time’s coming from so there’s no conflict each week.

3) Not Setting A Realistic Pace
Let’s look at a common pair of weight loss and fitness goals: losing 20 pounds of bodyfat next year and adding 20 pounds of muscle next year. Either one can make a major change in your health and body image while boosting your self-confidence and energy levels. The biggest problem is far too many people suddenly jump into the gym and start lifting weights life a fiend to build muscle fast, or drastically cut their calorie intake thinking they need to drop all 20 pounds in the first month or two. If you did either of these last year, how did you measure up at the start of this year? If you’re like most people, you were even further from your goals this year than last.

The issue here isn’t your goals – both are reasonably achievable. The issue is a sudden change in your diet and/or exercise routine. Why the rush? In most cases it took years to get to the shape you’re currently in, so don’t try to change it overnight! To lose 20 pounds next year, start with a single small change to a healthier diet each week. To add 20 pounds of muscle, start light with the 7 compound exercises and add 1 more rep to each set each week and add 1 new exercise a month. Even if you didn’t start to see any weight loss or muscle gain in the first 7 months, you’d still only need to drop 1 pound of fat or gain 1 pound of muscle per week from August on to still meet your goals for the year. Put another way, gaining or losing just 1/2 a pound a week throughout the year would be 26 pounds for the year – you’d have surpassed your goal by 30%. Getting and keeping a healthy lifestyle is a life-long pursuit, so remember that health, fitness and weight maintenance are marathons, not sprints.

4) Not Setting Reasonable Goals
Sure, every woman at some point wants to be a size 0 and every guy wants to become a Herculean champion. But for most people that’s just not going to happen no matter what they do. We’re all born with pre-set genetics that, to one extent or another, predetermine what our ultimate limits are. But the good news is everyone can still do an awful lot to improve themselves before hitting those top limits – in fact, very few people, including pro athletes, never reach the point where they find out what their limits are.

So set reasonable goals, based on where you’re at now. If you’re planning to lose weight, find out what your bodyfat levels are and plan to lose 10% or 25% of that over the year. Notice I didn’t say a percentage of your weight, but a percentage of your bodyfat. This is important because your body has a lot of weight it needs – muscles, organs, skeletal bones, blood, brain and the like. So for example if you have 30% bodyfat and you weigh 250 pounds, your fat weighs 75 pounds and your goal would be to lose 7.5 to 19 pounds over the year. If you weigh 120 pounds with 30% bodyfat, your fat weighs 36 pounds and your goal would be to burn off 3.6 to 9 pounds.

If you’re lifting weights to build muscle or build strength, the idea is even simpler. Don’t say ‘I want to gain X pounds of lean muscle’ or ‘I want to squat/deadlift/bench X pounds’. Instead, aim for the best gains you can safely and reasonably achieve. The best you can do with no drugs, proper form, strict lifting without using momentum, etc. To build the muscle, try to add 1 rep to each set each week while increasing the weight you’re using once a month. To build strength, add a bit more weight to each of your work sets any time you can while still maintaining proper form. Either way, don’t get hung up on the weight being used or drawn into comparisons with others – focus just on your personal progress as the year progresses.

5) Not Enough Self-Confidence
When one sets realistic goals to build muscles or lose weight and truly believes they can achieve and over-reach those goals it’s easier for them to stay on track. For others, though, it’s common for them to seek refuge in the ‘knowledge’ that they couldn’t reach their goals no matter what they did. How often have you heard someone say “I’ve tried everything and nothing works!”? The truth is NO ONE has tried EVERYTHING.

Overcoming this one is tougher since your self-talk programs your subconscious, which in turn controls your urges and confidence. If you’re one of these people, find an accountability coach such as a weight loss coach or a personal trainer. Knowing they’ll give you a hard time if you miss a session, that they’ll be expecting you to show up and that you’ll be paying for their time whether you show up or not will greatly increase the chances you’ll stay on track.

Another option is to find someone with similar goals to lose weight or build muscle and keep each other on track. You’ll still need some self-discipline to show up when they don’t – don’t use their actions as permission to slack off yourself! And be prepared to replace your partner, or add in another person, if you find they’re not as committed as you are – no one but YOU should be setting your pace or be in charge of your results.

Nutrition and Weight Loss Go Hand in Hand

While you are on the road of weight loss, forget all about the empty promises you will hear on the infomercials in the middle of the night, or on the bottle of the latest ‘miracle pill’. There is no instant, miracle solution when it comes to losing weight. To lose weight effectively, and healthily, you need to eat a balanced diet as well as exercise. People have lost weight by starving themselves, true, but this not healthy and will only bring harm to your body. You will also have to understand how food is used by your body and how calories are burned, as well as stored.

Your Body Is A Finely Tuned Machine

How our body works is truly amazing. The food that we eat is nothing more than fuel used by the body to give us energy, to repair itself, and to protect us. This is where fat comes in. Your body does not know that society deems fat as ugly and unattractive. Your body stores excess calories as fat to protect you from the cold, as insulation, and also to provide cushioning to your muscles, bones and internal organs. Your body also stores fat in case you ever face starvation, since it stores as energy just in the case you ever faced with a dire situation. Once you understand all that, you can see how you can use the way your body uses food to your advantage. Nutrition and weight loss is all about balance and eating the right amounts of food, at the right time, in order to prevent the excess calories from being stored as fat.

If You’re Already Overweight

If you are reading this and are overweight, you need to balance out your nutrition to achieve weight loss. That means you should be eating plenty of fruits and vegetables, plenty of protein, and a diet nutrition supplements such as a fat burner to expedite the process and to give you more energy. And of course, you have to add some exercise to your routine. You have to get an adequate amount of exercise if you hope to kick your metabolism into high gear. If you eat smaller meals more frequently, your metabolism will be constantly stimulated and your fat will burn faster once you add exercise into to the mix, and that burning will increase until, before you know it, you’ll find yourself losing weight.

Nutrition and weight loss are easy to maintain. You just have to keep a schedule; at least only at first. You don’t have to feel like you are on a diet, of feel like the program you are on is too strict. You just have to make a life change. Keeping a schedule might include eating every two or three hours, always working out in the morning fist thing in the morning before breakfast, or it could be something as simple as working out on Mondays, Wednesdays and Fridays. By keeping your own schedule, you are more likely to stick with it, which is essential to weight loss through nutrition.

Gradual Change

The thing with weight loss is that it happens gradually. Results don’t appear overnight, so it is going to take some time. Make a schedule, keep a routine, and try to forget that you are on a diet and you’re in a nutrition and weight loss plan; just make it a part of your lifestyle. One day you will notice that you feel better, your clothes feel

Discover The Difference Between Fat Loss And Weight Loss

People often use the terms weight loss and fat loss interchangeably. Weight and fat are two different things. Weight refers to the sum total of what the human body is made of. Fat is only one part of the whole. To make your fitness programs more specific and effective, you need to know the difference between the two. Specific goals are necessary to come up with the right formula on how to achieve it. To hit your target, fitness plans should focus on what you’re trying to aim for. For most people, that is fat loss.

Beauty is a matter of preference. Most people however would prefer the chiseled, lean look of muscles over spongy fat. Even if one has a healthy set of muscles within, fat can cover it and make you look soft. You can be within your ideal weight range and still look fat. That’s what makes weight loss different from fat loss. You can lose weight and still have a thick layer of fat in your body. If you lose fat, the beauty of your muscles become evident to the casual observer. A lean muscled body not only looks good. It also makes you feel good.

Developing muscles help you fight fat. Pound for pound, muscles are heavier than fat. Muscles are tightly weaved tissue that carry its weight. Fat just lie there and depend on the muscles to carry them. This is one of the reasons why fat people get tired easily. They have so much fat that their muscles and bones work harder to carry it. Muscles burn calories even when you’re at rest. The more muscle fibers you have, the more efficient your body burns calories. The weighing scale is not an accurate measurement of fitness. Fitness requires men to have 10 to 14% of body fat percentage. Women, because they are genetically predisposed to it, should strive for 16 to 20% body fat percentage.

A weighing scale cannot tell the difference between muscles, water and fat. It simply tells you how heavy you are. Boxers and wrestlers can achieve weight loss easily by dehydrating themselves days prior to the weigh in. Then again, we are not boxers or wrestlers or even professional mixed martial arts fighters, we just can’t dehydrate ourselves and risk being rushed to the nearest hospital. Fitness is not measured by the weighing scale. Evaluation tools for body fat percentage are more precise in determining if you are truly fit or not.

The difference between fat and weight loss is visible to the naked eye. Working towards fat loss can be harder but infinitely more rewarding. Admit it, hard muscles are really more preferable than spongy fat.

The Truth About Crash Diets and Weight Loss

There are thousands of crash diets offered by various diet programs for rapid weight loss. But most of them can seriously make a huge damage to your health. If you want to lose weight, the most important thing you need to know is a healthy way to weight loss. In this article, we will discuss some highly recommended and efficient diet programs offered by leaders in health and fitness. Before going directly to them, let discuss some points regarding diet and weight loss.

Keep in mind that muscle burns calories throughout the whole day; so having more muscle will actually help keep the fat off. Forgetting what the crash diet programs tell you is very important for looking good! Crash diets cause your body to lose your muscle because of inadequate nutrition.

A balanced diet composed of moderate portions of food from all food groups and a routine of weight training combined with cardiovascular exercise lead to the path to your goals. If you do things the right way you can have a healthy life lead to style and look great without having to suffer or starve.

Modern research, health and diet experts, all advocate the same principle – ‘Eat and Burn’. Avoid crash diet programs; instead eat properly and exercise which includes weight training also.

The diet programs ‘Strip That Fat’, ‘Fat Loss 4 Idiots’ and ‘Every Other Day Diet’ are some highly popular and trusted weight loss programs available online. These programs focus on healthy eating to burn fat without putting your health at any risks.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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