Building Muscle = Building Strength

Forget what people are telling you, that there’s a “no effort” way to build muscle, and gain mass. It takes time and real hard work to get results.

If You Are Not Lifting More Weight Today
Than You Did One Year Ago, Or Even One Month
Ago… Then You Are NOT Building Muscle!

 

Stronglifts.com has a really good article on this subject. Her are two of  their tips:

1. To Build Muscle, Get Stronger

2. To Build Muscle, Do Compound Exercises

To read the rest look here

How To Build Muscle: The Definitive Guide to Building – StrongLifts

stronglifts.com10/28/12

Want to build muscle? Here’s how I gained 43lb of muscle in Belgium and why you can in America (or elsewhere).

 

Some common sense advice, that I fully support, is to use the bigger muscle groups to burn fat.

A study in the European Journal of Applied Physiology supports this. They found increased levels of natural testosterone and cortisol in a group of untrained men following a 11-week training program, focusing on the larger muscle groups.

Build Muscle & Lose Fat By Training Large Muscle Groups

www.charlespoliquin.com1/17/13

Build muscle and lose fat by training large muscle groups first so that you achieve a maximal anabolic response. Performing large muscle mass exercises for multiple sets with heavy loads before isolation and structural

 

 

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Posted by Greg - February 24, 2013 at 5:32 pm

Categories: Uncategorized   Tags:

Ten Tips To Effectively Lose Weight

….When Everything Else Has Failed

 

To effectively lose weight, this is not only a dream that most people have, it also is a nightmare that most people have as well! But don’t worry, there is hope!

In this article, I’m going to talk about 10 highly effective… but also very simple weight loss tips you can take action with… and get consistent and significant results… even if you have failed miserably before in the past!

AVOID Cutting Back Too Much On The “C” Word…

And yes, I’m talking about carbs!

 

Now, before your face gets stuck with the frown you are making right now, let me explain why it is important for you to NOT cut back too much on carbs…

You see, in order for your digestive system to run smoothly, and in order for your metabolism to run at a fast pace, your body needs a moderate amount of healthy carbs (fiber). If you go on diets that force you to significantly reduce carbs, chances are, you just might end up reducing healthy carbs as well.

Problems associated with reducing good carbs are digestive problems, a weaker metabolism, a lack of energy, headaches, stronger cravings, and more!

Having said all of that, you do however have to ensure that you decrease your intake of BAD carbs (which would be sugary foods and foods made with white flour).

AVOID Cutting Back Too Much On The “F” Word…

Okay, that sounded a little strange! I’m of course not referring to the curse word (lol)! What I am referring to however are fats.

And again, this is probably making you frown with confusion… but… by avoiding decreasing fats too much, you will in fact help your weight loss and fat loss efforts… plus you’ll improve your overall health!

How the heck is that possible?

Well, it’s possible if you get a good amount of healthy fats in your diet. Healthy fats (such as omega fatty acids and monounsaturated fats) will do wonders for you in regards to improving your heart health, helping your digestive system, providing you with natural energy, and so much more!

Do NOT Reduce Your Calorie Intake Too Much…

If you reduce your calorie intake too much, 2 things will end up happening…

  1. One, your metabolism will slow down to “protect you”… and that’s because your body senses that you are starving. When this happens, you’ll stop losing weight on a consistent basis!
  2. Second, when you reduce your calories too much, your body is only going to burn off the amount of calories you consume. So, if you are not eating that much… then you won’t lose as much as well!

The best thing to do is to just cut your calories by no more than a few hundred calories below your BMR (basal metabolic rate)… (which is the determining number of calories you need to eat to MAINTAIN your current weight).

Then what to do is rely on fitness and being active throughout the day to burn off the necessary calories you need to reach your goals.

Best Nutrient Ratios…

Now, I’m not going to get into exact scientific numbers here. But if you want to get amazing results, then what I recommend for you to do with the best nutrients for improving your health is to get A LOT of protein, a modest amount of fiber, a small percentage of healthy fats, a modest amount of fruits, and an unlimited amounts of vegetables.

Cleanse…

If you want to get more energy, feel more healthier, get more healthier, improve your digestive system, stop feeling bloated, and of course… lose weight faster, then doing a cleanse is something I strongly recommend you consider.

 

Women showing big pants

Some of the most natural (and effective) ways to cleanse your body of harmful toxins and parasites (which could be responsible for several pounds of your body fat by the way), I recommend you drink more fresh water, get more foods and beverages high in antioxidants (such as dark green veggies and green tea) in your diet, and drinking organic apple cider vinegar.

If You Don’t Have A Lot Of Plate Space…

Then you won’t end up having a HUGE plate of food!

In other words, one of the simplest strategies for helping yourself control how much food you eat, is to simply start using smaller plates and bowls!

Now, besides the mental benefit of using smaller plates and bowls, there is also a physical benefit as well…

When you eat smaller meals, you help your metabolism and your digestive system!

By eating too much food at once, you run the risk of doing the exact opposite!

Keep On Eating…

That sounded like good news didn’t it?! Well, it is!

BUT…

I of course don’t mean that you can eat to your heart’s content, I’m talking about taking the tip I mentioned above (eating smaller meals) and expanding on it to REALLY ignite your metabolism by eating those smaller meals… more often throughout the day.

When you eat, let’s say 4-6 smaller meals often during the day, your metabolism will skyrocket like crazy!

The Smaller The Goal…

The easier it will be for you to stick to it! In other words, it’s okay to make your primary goal (such as losing 25 pounds before such and such date), but don’t FOCUS on that goal during your journey. Focus on achieving smaller attainable goals… that will ultimately cause you to reach your primary goal.


Consistent results! When you get started with your diet and exercise plan, stick to it… period. Not only will you be guaranteed to see (and feel) the results coming in, you will also protect your health given that jumping on and off diets can actually be bad for your health overall.

Consistent Action Equals…

Can not only keep you up at night… it can also hinder your weight loss progress as well (in so many ways).

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Posted by Greg - January 21, 2013 at 7:11 pm

Categories: Weight Loss   Tags:

Burn Fat Fast – Four Simple And Highly Effective Steps To Take To Melt Fat Away Like Crazy!

Do you like when an article gets straight to the point and will just give you the answers to the burning questions in your mind? Well, if that is the case, then you are going to love what I have for you today!

In this straight to the point article, I’m going to share with you 4 very easy and very effective steps you can take to finally burn fat fast and get the body you’vstretchine always wanted. This means a slimmer body, a healthier body, and a body that you just can’t stop staring at in the mirror!

Are you ready? Let’s go!

The First Rule To Fat Loss Success Is What You Put In Your Stomach…

The secret to success with getting crazy fat loss and weight loss has very little to do with supplements, pills, genetics, and even fitness.

The secret to success is proper nutrition!

When you eat the right way, you’ll be amazed at how quicker you’ll get in shape. And guess what? The exact opposite applies as well! When you eat the wrong way, you’ll be amazed at how quicker you’ll get OUT of shape!

So, to help you in learning what it is you need to do to get proper nutrition, I’m going to share with you 3 simple tips:

1.) Consume all types of nutrients that your body craves… and NEVER restrict. This means eating fiber, healthy fats, antioxidants, foods high in protein, and of course, foods high in vitamins and minerals.

2.) Avoid skipping breakfast, and make sure that this most important meal of the day is loaded with key nutrients.

When you eat a smart breakfast (such as one containing plenty of protein, a moderate amount of healthy carbs, and a moderate amount of healthy fats), then you’ll have a higher chance of eating healthy for the rest of the day, you won’t have those strong hunger pangs, and more!

3.) After breakfast, eat a small meal every few hours to keep your metabolism running high, to stop hunger pangs, and so much more.

BONUS TIP: To help you get more fuller with the meals that you eat, some things I recommend for you to do are:

• Drink an 8 ounce glass of water prior to eating your meals.

• Have a whey protein shake prior to eating.

• Sip on water while you eat your meal.

• Have an apple prior to eating.

• Chew your food more slower.

• And here’s a big one… since your stomach takes a little while to send a signal to your brain that you are full, wait for about 20 minutes until after you have eaten! Trust me, you’ll be surprised with how satisfied you’ll feel if you just wait until your stomach sends that signal to your brain!

Avoid Fad Dieting Principles…

Many of those fad dieting techniques out there are nothing more than gimmicks.

Unfortunately, many people don’t realize just how smart their bodies truly are. You can’t fool your body with all of these weird dieting “tricks”. When you go on one of these fad diets (such as those starvation diets, programs that have you eating one type of food only, etc.), sure you may see something happen for a short while, but make no mistake about, your body will end up rebelling pretty soon!

One of the biggest setbacks with fad dieting is a reduction in your metabolism. Having a slower metabolism is by far the quickest way to get fat and stay fat!

So, you can clearly see here why going on these types of diets is a big mistake.

Follow those tips I mentioned above about how to get proper nutrition, and that should help you in picking out a 100% all natural diet that will not only get you amazing results… but will also ensure that those results will last for life!

When You Workout, Focus More On Fat Loss…

The most common misconception with fitness is that all you have to do to get in shape is jump on a treadmill and have at it!

Now, there is nothing wrong with exercising on a treadmill (or any other fitness equipment for that matter). However, if this is all you are doing, then chances are, you will not get the results you were hoping for.

The key to burning of fat is to do workouts that work best to burn off STORED fat.

Workouts such as these are compound muscle training workouts (such as squats and dead lifts), low intensity cardio first thing in the morning… on an empty stomach (like going for a brisk walk when you wake up), and doing interval cardio (which is switching between high and low intensity within a cardio workout).

Diet To Burn Fat… Not Lose Weight…

Sounded confusing, huh? Well, basically, what I mean with this is that the way you diet should never be with the mindset of losing pounds off the scale. With this approach, you’ll typically focus more on avoiding key nutrients and you’ll most certainly decrease your calorie intake too much.

When you avoid key nutrients (such as GOOD carbs and GOOD fats), you’ll cause more problems than good (such as digestive issues), and when you decrease your caloric intake too much (you’ll end up slowing your metabolism down… which leads to STORED FAT)!

Instead, focus on dieting to burn fat…

Basically, what this means is to literally do the exact opposite of what I just mentioned, and a few other things:

• Never decrease your calorie intake by too much ( I recommend no more than a 300 calorie decrease below your recommend calorie intake to maintain your current weight).

• Eat all types of nutrients that your body needs. This includes healthy fats and healthy carbs.

• Eat smaller meals more often throughout the day.

• Avoid eating sugary or fatty foods too late at night.

• Avoid trans fat… period.

By giving your body what it wants, it will respond the way you want it to!

So, if you want to finally burn fat fast, then I highly recommend you put those 4 simple and highly effective steps I talked about above into action. Just as long as you stay consistent with those tips and an effective diet and exercise program that you choose, then you will certainly get the body you want. Furthermore, you won’t just get in great shape, you will also improve the overall health of your body as well!

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Posted by Greg - January 10, 2013 at 9:40 pm

Categories: Burn Fat   Tags:

Not Getting Results With Your Workouts ? It Could Be Because You Are Paying Too Much Attention To These 9 Things

One of the biggest secrets for getting results with your weight lifting outdoorweight loss goals is to come to the understanding that results don’t just come from your diet and fitness plan, it also comes from changing your mindset.

When you alter your mindset in the way you approach dieting and exercising to that of someone who has an amazing body, you would be pretty amazed at how faster and more consistent you’ll get results.

Getting massive results from fitness has a direct connection to how you approach exercising. If you want to ensure great results, then I strongly recommend you avoid focusing on the following (and why)…

*A word of warning first.* The following may feel like “tough love”… so be prepared…

A.) Worrying about the amount of calories you’ve burned during a workout…

And the reason why is because when you focus on the amount of calories you’ve burned during a workout, this has a great chance of causing you to lose motivation. This happens when you may have done a GREAT workout that WILL produce results… but the calories that are being shown that you’ve burned may not be a number you wished for.

The problem is that it’s not JUST calories that you have to be concerned with, you also have to ensure you are building muscle as well (which doesn’t burn off a ton of calories during the workout), but yet it is extremely beneficial for weight loss and fat loss!

B.) Concerned with how you look at the gym…

If you are putting too much emphasis on your fashion statement at the gym, then you’ll more than likely have a very hard time reaching your goals. In other words, caring too much about how you look can cause you to lose motivation to workout if you can’t find an amazing outfit to wear at the gym… for example.

Listen, when you go to the gym, you are going there to transform your body and get in the best shape and health of your life… and not look like a million bucks!

The only thing to be concerned with is that you have COMFORTABLE clothing and quality footwear.

C.) Worried about the way you look while doing your exercises…

Some people either avoid doing certain exercises or don’t even exercise at all because they are embarrassed about the way they’ll look while performing a workout (facial expressions, excessive sweat, etc.).

Bottom line, people do not care about how you look at the gym! They are focused on doing what they have to do… and so should you.

Changing your body physically will cause you to sweat, it will cause you to breathe heavily, and it will cause you to make some crazy facial expressions… and that’s okay!

Sweat, heavy breathing, and facial expressions are by-products of an AWESOME workout! If you’re not sweating, breathing heavily, or looking like someone just hit your car, then you’re doing something wrong!

D.) Thinking you need to buy the best and most expensive equipment…

Equipment doesn’t change your body… YOU do. Equipment is just a tool to getting you incredible results. The same results that one person can achieve on a $5,000 treadmill can be achieved by someone who purchased a $40 pair of running sneaks and just used the outdoors as their “treadmill”.

You DO NOT *need* to go out and purchase all kinds of expensive equipment to get in shape.

This is not to say they don’t work, I’m just saying it is not necessary.

Don’t think that unless you have that pricey fitness machine, you won’t get amazing results. That is certainly not true. You can just use your body weight and get in great shape! Or, you can just join a gym. In fact, as of late, many fitness centers are charging WAY less now!

E.) Spending way too much time chit-chatting at the gym…

It’s okay to say hi. It’s okay to have a brief conversation about the game last night or what happened on a T.V. show. But when you walk through those gym doors, your primary focus needs to be to get to WORK!

You are there to get in the best shape and health of your life… and not to spend majority of your time gossiping or having full conversations. Even worse is doing this in the mix of your workout (you do one set, have a full conversation, do another set, and then talk to someone else, and on, and on)!

Just remember, when you get to the gym… it’s game time! It’s time to sweat and it’s time to get busy!

F.) Getting mentally paralyzed deciding on what type of workout you should do…

This is a BIG one.

Many people are swamped with different options out there for exercising. You got so many different types of fitness plans, DVD’s, exercising methods, exercise machines, and more. And because of this, many end up not even starting because they simply can’t make up their mind.

How do you fix this?

Well, it’s simple really. Look at the different options, and choose something that you’ll know you won’t have any problem sticking to.

• Maybe you’ll find it easier to go the gym?

• Maybe you’ll find it better for you to workout at home?

• Maybe a body weight circuit routine is more ideal for you?

• Maybe Cross Fit is something you’ll enjoy? Etc.

G.) Afraid of feeling sore after a workout…

If you are afraid of feeling sore after a workout, then I’m sorry to tell you, you are NOT going to get the body you have always wanted!

Soreness and fitness goes hand in hand. It’s that soreness you are feeling that is actually changing your body! It’s your body adapting to this new thing you are doing… and that’s all a good thing. If you don’t feel sore immediately after a workout, or a couple of days after a workout, then you aren’t working out hard enough.

Now, don’t get me wrong here…

There is a BIG difference between “soreness” and “pain”. If you feel pain, then that could mean injury… and if that is the case, you need to STOP exercising and see your physician. If it is simple muscle soreness, then no excuses, keep at it!

H.) Going INSANE with cardio…

Aerobic exercises are important to do for so many reasons besides just losing weight. However, if you do aerobic exercises (especially if it is high intensity) way too much, then this could end up causing a myriad of issues.

For example, you could end up losing muscle tissue, developing an injury, and more.

What I recommend you do is a 70/30 split with building lean muscle and cardio. 70 percent should be with resistance training and 30 percent with cardio. This will get you the best overall results.

I.) Concentrating on improving just one area of your body…

This is something a lot of people make a mistake with.

Many have the desire to lose belly fat, or shrink their love handles, or slim down their thighs, etc. And then will primarily focus on JUST taking care of those specific areas whenever they exercise. Doing this will cause you more problems that can fit inside a full report!

When you exercise, work your WHOLE body… not just one area. And correct me if I’m wrong, but clearly, there is nothing wrong that!

In Closing…

Listen, I’m sorry if the above came off a little strong, but it’s imperative that you change your mindset with how you approach fitness in order to not just get results, but to also protect your health as well. Follow those tips above, and before you know it, you’ll reach a point where you actually can’t wait to do your daily exercise!

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Posted by Greg - January 8, 2013 at 7:35 pm

Categories: Exercise Tips   Tags:

Eight Easy Steps To Drop 10 Pounds In Two Weeks (Without Dangerous Dieting Or Using Pills Either!)

Do you want to drop 10 pounds in 2 weeks… and at the same time avoid doing anything that is unnatural, dangerous, ineffective, or expensive? Well, there are 8 simple steps you can follow, and if you stay consistent with these tips, you will get amazing results in no time… naturally and permanently!

Burn Fat Off Like Crazy With A Simple Body Weight Circuit…

The first thoughts that come to most peoples mind in regards to fat loss is joining a gym or doing some type of brutal workout that takes FOREVER to finish. What if I told you that you can get a killer workout in less than 30 minutes… without using equipment, without commuting to the gym, without the usual headaches, and without spending a fortune?

Would you think something like this sounded impossible? Think again…

To get those benefits, all you have to do is fun and easy body weight circuit… at home!

With a body weight circuit routine, you can build lean muscle and provide your body with a cardiovascular workout… all in one.

Furthermore, this type of workout requires very little space, little to NO equipment necessary, and it can be very fun and motivating considering that you can change up your circuit every time.

Let me give you an example of how a body weight circuit would go. We are going to take 4 workouts and create a circuit.

The 4 workouts will be body weight squats, push ups, mountain climbers, and running in place.

The squats works your lower body, the push ups work your upper body, the mountain climbers work your core and provides cardio, and running in place of course is your cardio. A TOTAL body workout!

Now, here is how you can create a circuit:Bodyweight Squats

1. Do 10 body weight squats.

2. Then run in place for 30 seconds.

3. Then do 10 push ups. (You can modify the push ups and do them on your knees if you are beginner).

4. Then finish off with 20 mountain climbers (10 per leg).

Do the above 3 times with 30-60 seconds rest in between! Easy, fast, and effective!

Avoid High Calorie Beverages…

One of the quickest ways to pack on pounds and harm your health is by drinking your calories. Drinks containing a lot of calories (such as sodas, juices, and coffee with lots of cream and sugar) will most certainly make it difficult for you to get in shape.

• For soda, I recommend that you avoid regular AND diet soda. Diet soda may not have any calories, but it does have aspartame and harmful chemicals in it.

• For juices, avoid store bought juices, and instead make your own freshly squeezed fruit juice… with no sugar added.

• For coffee, either have it black, or if you want to sweeten it, I recommend that you add Stevia (which is a NATURAL sugar alternative).

Of course, the number one thing to drink would be water! And for that, I recommend that you get 1/2 your body weight in ounces.

Stay Away From Foods With No Nutritional Value…

Most processed foods, sodas, candy, and junk foods are the things that have no nutritional value at all. When you consume those things, the calories from those foods and drinks do not get processed in your body. Instead, they are just stored in your body… as extra fat!

Now, to avoid depriving yourself, it’s okay to have those “cheat foods” once in a while… but never over do it.

How To Deal With The Evil Carbs!

When dieters hear the word carbs, the first reaction is usually frightened! Now, yes, you should do away with carbs as much as possible… BUT… that doesn’t mean you have to do away with ALL carbs.

The type of carbohydrate that you have to decrease as much as possible are simple carbs (which are white flour foods and sugar). The type of carb that is necessary in order for you to burn fat, lose weight, and improve your overall health (such as your digestive health) are complex carbs (such as foods high in fiber).

If you decrease complex carbs too much or completely, then you run the risk of causing digestive problems (such as constipation and more).

How To Deal With The Evil Fats!

The same points apply to fats as they do with carbs. You should not decrease ALL fats. There are some fats that you actually need in order to improve heart health, provide yourself with natural energy, and more.

The fats that should be avoided are saturated fats and trans fats (especially trans fats). The fats that you need are monunsaturated, polyunsaturated, and omega fatty acids.

The foods that you’ll find healthy fats in are fish, nuts, olive oil, and more. You can also help supply your body with important fats by having a natural fish oil supplement as well.

Ensure You Get Plenty Of Protein Daily…

One of the best nutrients that will help you drop pounds fast and burn off stubborn fat is protein. With eating foods high in quality protein, you’ll decrease hunger, increase energy, help your body build lean muscle easier, improve your digestive system, and you’ll actually burn fat just by eating this nutrient since the body has to work harder in order to process it!

Some of the best foods I recommend that are high in quality protein are:

1. Lean white meats (such as chicken breast and turkey breast).

2. Fish (such as tuna and salmon).

3. Eggs

4. Dairy (such as Greek yogurt, milk, and cheese). *Go easy with cheese.*

5. And lots of whole grain foods (such as quinoa).

Decrease Excess Water Weight…

One of the biggest reasons many have excess weight on them is due to having excess water weight. Excess water weight comes about due to eating salty foods, eating too much processed foods, and not drinking enough water.

Clearly, the best things to do are the exact opposite of what I mentioned in order to lose water weight. Simply avoid too much salt, drink more water, and avoid eating too much processed foods.

Now, there is one slight negative to this. Well, actually, it’s not really a negative at all if you think about it. But, when you start losing water weight, you are going to be going to the bathroom quite frequently… to say the least (lol)!

To Lose Weight Fast… You Need Motivation… And To Get The Best Source Of Motivation…

You need to see and feel RESULTS! If you are getting consistent results with your diet and exercise efforts, then this will certainly help in boosting your willpower and motivation to stick with doing the necessary things to transform your body.

Nothing else for increasing motivation (such as success stories) can compare to YOU actually seeing and/or feeling the results from your hard work.

Now, there is a catch…

In order to get results, you have to do those other things I mentioned above! As long as you stay consistent, you will certainly see the results you were hoping for… and perhaps even better than you were hoping for!

 

Resources
http://www.bodyweighttraininghq.com/bodyweight-squats/

 

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Posted by Greg - January 7, 2013 at 6:51 pm

Categories: Exercise Tips   Tags:

Quick Pointers To Build Muscle Mass Quickly

Upper BodySo you might be finishing up your goals for 2013, and one of those goals might be adding some mass to your body. I came across this site that have some good information and a couple of take-a-ways I really like:

• Intensity is the key. Intensity is a must when you are trying to build muscle mass quickly. It is imperative that your bodybuilding workouts are performed with maximal intensity. Instead of spending all day at the gym, get the most out of your workouts by making sure you exert maximum efforts in your workouts. 

Each set should be continued until you approach muscular failure. These intense workouts force the body to activate its adaptation responses that allow you to build muscle quickly.

• Eat more meals. If you are trying to build muscle mass quickly, you should elevate your metabolism by consuming five to seven meals per day. These meals should contain high quality proteins and carbs, with a small amount of healthy fats. This will elevate your fat-burning metabolism and increase your ability to build muscle mass quickly.

The last one is actually one where people are “sinning” the most. Both when you are working to gain muscle and when you want to lose fat, your body needs a stable diet to perform.

Read the rest here

 

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Posted by Greg - December 30, 2012 at 6:36 pm

Categories: Building Muscle   Tags:

Successful Weight Loss: Top 10 Tips On What Works and Why

It might be essential tips, but It seems that people to often forget these basic steps to weight loss

 

Exercise is essential for weight loss

Top 10 weight loss tips from a former fat guy - Lifestyle - MSN CA

It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old ”no time for exercise” excuse. Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become “hooked.”

Lose weight slowly with small changes

Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.

These are just two of my favorites, read the entire post with the complete 10 tips here:

http://www.thedietchannel.com/weightloss.htm

 



 

 

 

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Posted by Greg - December 30, 2012 at 3:20 pm

Categories: Diets   Tags:

Setting Your Fitness Goals for 2013

 

Fitness Goals

 

So it’s that time again.. Time to set some goals for the new year. This time I’m taking a “SMART’er” approach. What do I mean?

 

 

 

 

The SMART method or SMART goals are:

S – specific: this is the who, what, when, where, and how of your goal.

M – measurable: you’ve got to be able to measure your goal in some way. Otherwise how will you know if you’ve reached it?

A - attainable: if you really want to set yourself up for success, the goal should be something you can feasibly attain (i.e. winning the lottery so you can quit that job you hate is probably not a good goal).

R - realistic: something that you are willing and able to work toward. This doesn’t mean you can’t set the bar high — sometimes just fully believing something can be accomplished can make it realistic.

T – timely: your goal(s) should have a specific time-line; a date by which you want to achieve them. This will motivate you to get started.

A great post on how this work can be found here: http://www.healthontherun.net/motivation/how-to-set-smart-fitness-goals/

 

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Posted by Greg - December 29, 2012 at 5:34 pm

Categories: Goals   Tags: