How to avoid becoming a fitness failure

Various things are worse than trying to bring your body into shape. Unluckily, majority of people who choose to take up a health program do so on an urge and drop out within the initial six months. Busy schedules and boredom are the biggest factors for deviating people off the track. The primary thing you want to do to avoid being a total failure is to set a objective for yourself. If you desire to be thinner, decide on a figure of pounds you want to drop. If you want to be able to jog around the park without spitting your lungs, then train consequently.

But whatever you do, set an apparent goal in a way that you can judge your progress. Keep realistic goals. Dropping 1 pound each week is a realistic goal. Cracking 50 pounds in two months is not only a dream, but also a dangerous attempt for your health. After choosing upon a goal, always ensure you’re keeping track of your growth. This will assist keep you provoked since you’ll always have the noticeable proof of your success at whatever it is you’re doing. But remember that tracking should also be done cautiously. If you’re going for weight loss, don’t give in to the enticement to weigh yourself each day.

Body weight varies naturally from day to day. It’s much too easy to be disheartened and abandon the program just since two extra glasses of water have messed up your heaviness. Keep your fitness agenda as varied as possible. Exercises are enormous for your health. Doing the same thing over and over turns out to be tedious sooner or later. So ensure you vary your exercises every week. Don’t permit yourself reach to the situation where you say Damn that exercise! I’m not departing to do it again as long as I live. If you can’t approach up with a superior plan, ask a gym trainer or an expert to aid you out.

The concluding advice is to distribute the joys and problems of fitness with somebody. Find a pal who also goes to the gym and start going together. You can assist each other accomplish your goals and swap stories about achievements and disappointments in between reps. A workout partner will make things look simpler with a optimistic attitude and you can do the same thing for him or her. Oh, and don’t permit yourself to come up with apologies for avoiding the gym. Cheap behaviors like that are never any good.

Beat the Cravings, the Smaller Waist Enemy

It doesn’t matter how hard we try, everyone becomes a victim of those nasty little cravings. It’s even worse when you are on a serious weight loss regimen. Even if you are not trying to lose weight, but just maintain the status quo, cravings can wreck havoc on your regular dietary routine. Before you know it, you are overdoing things, and your calorie count becomes decimated. For the most part, we know that eating low fat healthy food, and proper fitness is essential for staying healthy, but sometimes it seems 24 hours is just not enough to deal with a hectic schedule, and squeeze in the time it takes to exercise, and prepare healthy meal. That smaller waist will just have to wait.

One of the best strategies to combat those cravings and keep your diet intact is to plan ahead. Eat 5 to 6 smalls meals a day about 2.5 to 3 hours apart. Try not to skip any of these meals. I spoke about the benefits of these smaller meals in a earlier article. The body takes between 2 and 3 hours to fully digest a meal. So, when the cravings begin, it’s pretty much time for your next meal. Most times when you feel that craving coming on between meals, it’s really your body signaling thirst. Stay hydrated. If you keep a bottle of water with you and take sips throughout the day, you will quite easily stay hydrated, and get rid of one of the most common causes of cravings.

At home, keep fresh fruit around. If you are hit with a craving, fruit is much better than processed snacks any day, vegetables are even better. Did you know that  the body burns more calories digesting celery than the amount of calories in the celery? Celery with your favorite low-fat dip, and you can’t go wrong. Always keep your goal in mind…a smaller waist.

Ever been to a party, conference, or meeting on an empty stomach? Setting yourself up for failure. This is the perfect storm for you to overeat. Get a healthy snack, or better yet, eat a small meal prior to attending, this will nip the cravings in the bud by the time you get there.

Moderation is key. Remember calorie-free and fat-free are not the same. Fat free snacks are great, but don’t overindulge because you see fat-free on the label, check the amount of calories. Implement these little rules of thumb and the next time you feel the cravings, you will be ready to handle them, and maintain that smaller waist.


A Short List of Fat Burning Foods For A Smaller Waist

Not only is belly fat unattractive to those of us who want that smaller waist, but belly fat has been linked to some serious diseases. The idea that you can focus your fat loss regime on belly fat specifically is not true. No worries, you can burn belly fat. The thing is, the body has it’s own process for fat burning. Here is a short list of foods that promote fat loss.

1. A healthy salad:

The ratio of  vitamins, minerals, and overall nutrition, to calories is very much in your favor when you eat a salad. Basically, your body actually burns more calories eating a salad (a healthy one), then the amount of calories in the salad.

2. Chicken:

The white meat in chicken is low in fat, sodium, and cholesterol. A very good source of protein.

3. Soy:

Soy beans, and it’s byproducts actually helps straighten out your metabolism, and burn fat. Soy is also rich in folic acid and protein.

4. Apples:

Apples are very good at tackling high cholesterol. They are rich in tannin, potassium, vitamins E and C, and magnesium.

5. Tea:

Tea contains caffeine. Caffeine burns fat. Tea has no calories, it’s high in the B vitamins, and is full of minerals.

6. Nut:

Nuts are a great source of protein. They are rich in “good” fats, the omega 3′s. The high levels of magnesium and calcium promotes fat burning.

7. Wine:

 In moderation, wine contains powerful antioxidants. Wine (again, in moderation), fights aging, and protects the heart.

8. Onion:

Onions help stabilize your blood sugar. They fight cellulite. Onions are filled with so many vitamins, it surprised me. A, C, E, the B vitamins, as well as calcium, and potassium.

9. Wheat:

Wheat only contains about 319 calories for every 100 grams. It’s rich in amino acids, protein, calcium, iron, magnesium, and potassium.

10. Garlic:

Garlic is similar to onions, it’s rich in amino acids, lots of minerals, vitamins A, B1, B2, B6, B12, C, and D. Garlic is very effective at lowering cholesterol, and stimulating your metabolism.

11. Banana:

Bananas are high in potassium, iron, calcium, and magnesium. Bananas contain serotonin, and vitamins A, and C.

These are only a few of a long list of foods you can include in your fat burning meal plans. There’s many more. I wrote this article to show you that you don’t have to eat tasteless rice cakes (uggh!), and drink wheat grass (how long will that last?), when trying to obtain and maintain your smaller waist. Your meal plans can be healthful, and tasteful at the same time.

Want A Smaller Waist? Fast Weight Loss Returns Fast

People have long used weight as a determining factor defining their look. You can hardly blame them when you look at TV and see so many images of slim and sometimes downright tiny people that are happy and successful. It’s easy for us to go overboard when trying to achieve what we believe to be the perfect smaller waist. While we do have to maintain a healthy level of weight, we don’t have to kill ourselves trying to achieve the “perfect”standards we see on television.

It is a medical fact that if you are overweight you put yourself at greater risk of contracting some serious diseases. Overweight people have a dysfunctional metabolism. This causes diabetes as well as a list of potential problems. In many countries in this world today being overweight is an urgent problem medically instead of cosmetically.

Are you seeking a smaller waist? But find yourself overweight? Don’t despair. Fact is if you lose just 5 to 10% of that extra weight you will feel better about yourself. If you are embarking on a weight loss journey it is necessary to understand the basics of this process.

You can’t lose the weight fast and expect to keep it off. Fast weight loss comes back fast as well. When you lose weight fast, most of that weight is liquid and muscular. The weight you want to lose and keep off is fat. An important thing to know is that you can’t burn fat at a rate of more than about 200 g a day. Therefore drugs and diets that promise weight loss of up to 2 pounds a day are not true and can be dangerous.

Many people believe in the efficiency of starving themselves. A starvation diet will give you a smaller waist and a loss of fat but again most of that weight loss will be liquid and muscle mass. Starvation diets also deprive your body of the necessary nutrients. Who wants to be skinny and sick?

When trying to lose weight and achieve a smaller waist many of us resort to the usual diets. These guys can be divided into three groups. The basic diet consists of calorie counting. In calorie counting you determine how many calories you burn in one day and eat no more or even less than that total amount. With this method you lose about 20 to 50 g of fat a day if you equal your calorie intake to calories burned. With a reduced diet, eating so many calories under the number of calories burned you lose between 1500 g of fat a day. Finally with the strict diet you lose about 200 g of fat a day. Do your research and find out which diet plan is best for you this is just an overview of the direction you should be headed in.

One thing I must mention, when you decide to get that smaller waist and choose a weight loss regimen, along with the weight loss it is necessary to reduce the excess toxins and cholesterol that promotes accumulation of extra undesirable fat in your body. A lot of people use medication to take care of this be careful and always consult a medical doctor before taking any kind of drugs. Even medication that is well advertised can do irreparable harm to your body.

It is important to remember to include all aspects of a good weight loss plan, this includes a healthy diet, proper eating habits, physical exercise, and patience. Proper and sustained weight loss takes time but it absolutely is possible. And always when seeking that smaller waist, consult a medical professional before making any major choices.


End Bad Eating Habits, See A Smaller Waist

If you feel just one obstacle is getting in the way of your losing weight, think about this: what if that one obstacle (addicted to snacking for example) was eliminated? Do you really feel,”if only I could stop this, I will no doubt reach my goal,” or is this an easy reason to stay stuck. If I told you how you can stop craving snacks would you listen? Give that some thought. Shut your eyes and think about that. You said if you didn’t crave smacks, you would see a smaller waist by losing weight. Is that really true? Ask yourself this: would you change your eating habits? how? Would you act in a different manner, what else would you do differently, and what wouldn’t you change? You would gain what? You would lose what? When you know what you want, and know you can attain it, and know what changes (how your life will change for example) you will find obstacles that you need to deal with.

Maybe you want to stop eating after 7PM for instance but your significant other doesn’t get in from work until after eight and he or she wants the eat dinner together. That’s an issue. Do you have a habit of eating ice cream or other sugary snacks while watching a movie? Well kicking the habit is another issue. You have to find ways to overcome your issues or they will continually be obstacles preventing you from doing what you have to do to get a smaller waist. Just telling yourself I’m going to stop these bad habits, hardly if ever works. Instead decide what stands in the way of you getting and maintaining a smaller waist, and find ways to defeat it. This way you will have greater success in actually achieving your goals in a more effective and permanent manner.

Telling yourself, “all I have to do is handle this one thing and everything else will work itself out.” Rarely works. You’re just wishing for things to get better. If you believe that snacking is your problem. You’re setting yourself up for failure. Especially if you love sugar. This is not an all or nothing situation. It’s very likely you will deviate and you must be prepared for that. It’s not sometimes slipping up that causes weight problems, it’s your usual routine.

One good exercise to start eliminating your bad habits (in this case snacking), is called forming the right outcome. “Right outcome”, meaning meeting all the measures of your desired outcome:

1. Tell yourself what you want (don’t think about what you don’t want). “I want a smaller waist.”

2. Ascertain if you can achieve it (do you feel it’s attainable?).

3. What tools do you have? what tools you need? (money, equipment, coaching, time,etc.)

4. Is there anyone in your day-to-day life that might get in the way? If so how will you deal with that?

5. Imagine how you would feel, think, and act was your goal is accomplished. Is this outcome what you desire?

6. Form an action plan for attaining your desired outcome.

Deciding what you want might seem like a lot of effort however, implement these steps first and you will see the obstacles that stand in your way, making it easier to eliminate or work around them. For example if you say to yourself you’re going to start going to a gym, but you just lost your job, and don’t have a car, that probably wouldn’t work out too well. If you went ahead and joined a gym, you would rarely attend, then you would think you have failed. But it wasn’t you that failed it was the plan. You didn’t think the whole thing through. In this case a better plan would be exercising at home, walking or running, or doing something within walking range. When the situation gets better, (you get a job a job and/or a car) you can reformulate the plan, and perhaps attend a gym then. You always have options.

The best way is to examine what you want from all angles, then form a plan you know will work. Then, not only will you know what you want, you will know that you can attain it as well. Then you will be much more prepared to take that first step in achieving a smaller waist or whatever goal you have set for yourself.


Want A Smaller Waist? Get Rid Of Negative Thinking

Every day you think many thousands of thoughts. we talk to ourselves more than anyone else. For most of us we trust ourselves more than anyone else. Many of your most private conversations are between you and yourself. You would never share these conversations with anyone else for fear of exposing  the “real” you, that person filled with worries, disappointment, guilt, and self-doubt. However, the truth is, this is not you, not the real you. This is the you that your beliefs, values, and ego, have created. you created these negative beliefs thus, you accept them as truth. the funny thing is these beliefs couldn’t be more false.

Where did these beliefs come from? Mostly from the people around you, family, friends, teachers, and other people that have been influential in your life. You might have heard one of them say, “She’s fat.”. That is a seed planted. You took that and ran with it to the point where you now believe it to be truth. Do you see where I’m going? Now your whole life has been controlled by a flimsy statement made a long time ago. It’s nobody’s  right, and more importantly, no one has the power to control who you are. You and only you know what is truly in your heart and who you really are. We come into the world devoid of the chains of negative thoughts. You were born a budding bundle of joy brimming with unlimited possibilities and potential. Let me tell you right now, that has not changed. You are now and always will be a bundle of joy with unlimited possibilities and potential. The only issue is what you concentrate on.

A few quick questions. If you eliminated all the bad conversations that you have with yourself, for example, I will never have a smaller waist, I’m fat, I fail always, who would want me?, The lists can be as long as the earth is round… would you feel lighter emotionally? Would you feel happier? Would you have more confidence? How about if you went one step further and replaced all the negative self talk with positive ones? How would your life change? Take the time to focus on the things you like about yourself and only those things and sit back and watch as your emotional state rises. Consistently put this into practice and watch that fat melt away and see a smaller waist. My friend, if you make positive thinking a habit,  there is no end to what you will be able to accomplish.

You have always been that budding bundle of joy that came into the world. You can easily discover the positive things about yourself by focusing on these questions. What’s in my heart that only I know? What am I good at? What do I like about me and my body? You want a smaller waist, your goal now is positive feelings. Right now how are you feeling? If you focus on the positive things you feel about yourself, you’ll be happy, you’ll  feel good. How do you want to feel, good or bad? Most of us would say good. Just about all of us would say great. Make a decision right here and now about how you want to feel. Tell yourself that you will look for all the positives within and about you, take time to appreciate all the positives and greatness.

what does all this have to do with the getting a smaller waist? It has everything to do with getting a smaller waist. What you pull into your experience is determined by your state of emotion. How you feel is the controlling factor. You program your subconscious and create your beliefs with the things you tell yourself. So ask yourself. Do you want this programming to be centered on the negative thinking that is false? Or do you want your subconscious to be centered on the truth, that you are the most beautiful and magnificent version of you. Start nurturing yourself today. Start loving yourself today. Open up and allow all that enthusiasm, joy, and optimism you had as a child to permeate your everyday experiences. Celebrate your successes no matter the size. Love yourself and take advantage of every opportunity that comes your way. Do this consistently day in and day out and see the fat begin to dissolve. See that smaller waist materialize.and celebrate as you watch those useless negative beliefs begin to fade away.

Why Many Weight Loss Diets Fail

Most dieters have been on countless weight-loss programs, from the various celebrity diets and Jenny Craig to Weight Watchers and Nutrisystems. You feverishly read books and magazines for tips on weight loss and pursue the advertisements and headlines that assure fast weight loss. There’s a good probability that many of these diets have actually helped to lose weight, but the odds are better that all that weight has come back with a few extra for good measure. Your smaller waist became your muffin top, and your favorite outfit got pushed to the back of your wardrobe.

You probably begin to believe the self talk that said you failed at losing weight. To be more specific, the diet has let you down. The reason being is that most diets deliver short-term weight loss using temporary changes, but don’t deal with the underlying reasons that caused you to gain the weight to begin with. Most of these diets focus on the cover of the book, your body, and disregard the pages, you’re thinking, emotions, and lifestyle.

If you want a smaller waist for years to come, you need a mentor or advisor who will guide you on an expedition to uncover the control and willpower that you have. You then need to learn how to manipulate those powers to get what you want in life, including a smaller waist. You may have been told either subconsciously or directly that if you have no power over your eating habits, you have no power period. This is far from the truth. We are all exceptional human beings, filled with strength, physically, socially, and emotionally, just waiting to be let loose. When you cure all emotional wounds, and realize and build on the strength within you, you have made great strides in setting yourself up for permanent weight loss.

If you find weight loss and dieting to be a bummer, the odds are you won’t succeed in achieving your goals. However, if you have a plan to follow that enriches you and is also enjoyable, you have the means to succeed. Actually, by implementing a weight loss plan that you enjoy, you can lose a size in two weeks. How’s that for a smaller waist.

The answer is to incorporate a proven exercise regimen that you can add to your lifestyle right now. Don’t forget, practicality, simplicity, and a clear understanding of what you want and how you intend to get it equals success. Then, include meal plans that go hand-in-hand with your fitness program to build on the improvements you have made to the inner you, your thoughts and emotions, to unleash your personal power. Remember that with the proper mentoring you can go far beyond getting a smaller waist through dieting, you can and will excel in all aspects of life and achieve and maintain a physical beauty that matches your inner magnificence.


Lose the Belly Fat

I was recently asked the question, “How do I lose belly fat?”, Well, my simple answer is bluntly, “You can’t.”

When I get that strange and somewhat dejected look, I go on to explain that regardless of how many sit ups, crunches, or leg lifts you do, you cannot target belly fat.” The reason for this is, you simply can’t target “belly fat” loss. Doing crunches, and other ab exercises only develop your abdominal muscles. These exercises don’t burn belly fat specifically.

When your body needs fat for fuel, it utilizes stored fat where ever it finds it. Your body doesn’t target certain areas for fat burning, It doesn’t know that crunches mean, “burn belly fat, and love handles.” Every body type is different, thus every body stores fat differently. Generally, for men, body fat is stored in the stomach region. For women, it’s usually in the hips and thighs. When you burn fat, the body does it it’s own way.

The best formula for ridding yourself of that dreaded belly fat is a healthy diet + proper exercise. Get your diet right, and exercise regularly and the fat will gradually melt away.


Choosing Fitness Equipment For A Smaller Waist

How do you get and maintain a smaller waist? There are two main keys, one, a healthy diet composed of fresh vegetables, grain, and fruit. And two, regular, ongoing fitness and exercise. Let’s focus on an important aspect of the fitness end of things, choosing the right equipment.

The best choice of exercise is the one(s) you enjoy and do consistently. I know you’ve heard it before, be active. No matter what exercise you do, if you do it consistently, you will see a smaller waist. It could be running, push-ups, swimming, or even mere walking. Continue to be active, and you will see results.

Those exercises, with the exception of swimming can be done without any equipment. With that said, there are a group of people who would rather use fitness equipment. For those of you who are thinking of buying, or actively searching for exercise equipment to buy, here are a few pointers to keep in mind when.

Familiar with the saying, “Believe half of what you see, and none of what you hear.”? This should be followed in earnest by any consumer, well, at least not everything. You will hear many claims in fitness equipment ads, the best choice is to research for yourself. You will see some outrageous claims, “Get a smaller waist in as little as one week.”, or “Lose 10 pounds in 10 days.”. These claims are just not true. Do your own evaluations.

Beware when you hear claims of huge amounts of fat loss in specific areas of the body, such as your waist with a pill or ointment. The only true way to consistently lose fat is by changing your diet., not only how much you eat, but what you eat. Regular exercise is the best solution to maintaining a smaller waist, losing the fat, and keeping it off.

You never know whether those before and after pictures showing huge transformations after using a particular piece of exercise equipment is true or not. Everyone’s body is different. We all have different make-up. What works for the next person, might not work for you. The testimony that counts most is your own.

Research warranties. Find out the details about money back guarantees. If you plan on returning a product you are not satisfied with, make sure you know the companies refund policy. Some companies stipend that you pay all return costs. These costs can be substantial, and could end up being more than the equipment itself.

Read the fine print on financing. Sometimes manufacturers provide easy payment schedules, such as, $19.99 a month for x number of months. They might not however, cover the cost of shipping and handling. Don’t forget about delivery fees, sales tax, and set-up fees. Before you purchase the equipment, know the details.

Most companies have a toll free number or some type of customer service, take advantage of it. Reputable companies pride themselves on great customer service. You can receive answers to any concerns you might have about their product, or just have general questions to help you in your research before you purchase.

Do your due diligence when you decide to buy fitness equipment.  Making the right choice will greatly help your whole fitness plan. Remember your goal, a smaller waist. A steady diet, and consistent exercise will ensure that you attain that goal.


Achieving A Smaller Waist Through Aerobic Exercise

We all need aerobic exercise for a healthy and quality way of life. Aerobic exercises has many benefits and will improve your performance in all facets of life. Aerobic exercise is essential in achieving a smaller waist. So why not incorporate it into your fitness regimen.

Aerobic exercise develops the lungs. Stronger lungs provide increased oxygen to the body and the heart. aerobic exercise also strengthens the heart. This allows the heart to more efficiently use the oxygen that stronger lungs provide. Aerobic means with oxygen. All exercises that are longer in duration and lower in intensity are aerobic exercises. When doing aerobics you use the same Muslim areas but in a slower steady motion for 15 to 30 minutes. Your goal is to maintain a maximum heart rate of between 60 and 80%. Light running, walking, cycling, and especially swimming are good examples of aerobic exercises. When doing a Rubik exercises you should be breathing hard.

During aerobic exercises your muscles receive extra blood and oxygen. Always consult a doctor before beginning any cardiovascular or aerobic routines, because for some it is not wise to stop suddenly during an aerobic session, this can lead to muscle cramping and dizziness. It’s a good idea after an intensive workout to cool off slowly. A good example is to move in one place for a few minutes.  Anerobic exercise differs from aerobic exercises because they are usually shorter in time but greater in intensity. Your body wears down faster with anaerobic exercise but your muscles develop faster. Sports such as weightlifting, football, and basketball are anaerobic exercises. There’s a greater chance of the body being sore after anaerobic exercises.

The goal of aerobic exercise is to work a particular group of muscles for a certain amount of time, you want to reach a target heart rate and maintain that heart rate for a set time. Aerobic activity exercises the heart and helps the body burn more calories. The main theme is to maintain a steady heart rate. A heart and lungs that are trained properly have greater stamina and function more efficiently. Your stamina increases by performing aerobic exercises so to maintain the target heart rate you’ll have to exercise longer. Beginners reached that target heart rate faster, but will have to exercise longer as their body builds more stamina.

The fat burning benefits of aerobic exercise is very important in achieving and maintaining a smaller waist. If you perform aerobic exercises consistently you’ll experience increased energy, an increase in lean muscle, lower anxiety, reduced tension, you will sleep better at night, and you’ll feel better mentally. We can all benefit from a little of all that. These are advantages we could all use.

Aerobics classes are a good choice for beginners. If you’re not sure where to begin check out the aerobics classes at your local gym. A good instructor will be able to show you how to perform various moves properly. The greater the movement and aerobic exercise the higher the intensity. You perform at your intensity level pertaining to the level you exercise.

What a smaller waist? Aerobic exercise is no doubt very beneficial. Cardiovascular fitness may be somewhat difficult at first. Don’t let that stop you. The first step is usually the hardest. A healthy body requires regular art aerobics sessions, this is a continual process. Once you reach a level of good cardiovascular conditioning, you can maintain this by exercising at least three times a week. If you’re attempting to lose weight and see that smaller waist, you should perform 4 to 5 intervals per week. This will also increase your level of health.