Selecting a Fitness Club: 10 Tips on Choosing a Great Gym

Place

If you choose a fitness club on the other side of your city, will you be capable to remain motivated and make an effort to visit regularly? Probably not. Particularly on those days when your determination is on a minimum and your work agenda is beyond busy. A good fitness club location will ideally be someplace between your home and your job. Having a fitness club in the area is going to reduce your stress level, keep you doing exercises and save you a lot of travel time.

Charges

Joining a fitness club can be a big financial investment. Gym membership charges aren't to be taken lightly and are often the main reason why people choose a specific gym. Inexpensive gym subscriptions may seem like a much better option in the beginning, but could be a poor choice if these gyms can't accommodate your needs. The same thing goes for more costly fitness gyms. You may be paying too much for what you are receiving. Additionally, many fitness gyms will require a registration fee. You might simply wait for any special offer to save on these fees, but you may also speak to the staff. Suggest that you're considering several other gyms as well and figure out what kind of offer they can present you with right away.

Services

Gym amenities and fees go hand in hand. If you are not planning on using much of the facilities the gym has to offer, you might be over paying. Alternatively, if you like a sauna or a decent swim after your regular workout, a less expensive gym without those amenities may not be right for you. Be sure to discover what the gym's facilities are and how regularly you will be using these. Modern facilities can be a good way to get your attention to sign-up, but you have to be sure you will need all the gym has to provide. If you need specialized facilities such as no cost car parking, group classes or group classes, see whether they are included in your membership or whether you need to pay extra for these.

Membership contract

An excellent fitness club agreement exists in order to safeguard both your own and the fitness club's interests. Find out how the personnel interact with you and if they can be pushy. If they expect you to join on the spot, walk away. Ideally you would want to carry the written agreement home with you, read it very carefully and think about it. Figure out just how long the written agreement is good for and if there are any concealed charges. Will your agreement carry over automatically? Hammer out a deal with the staff, view it as a sport and you can frequently get significantly lower rates. Request to try the facility before signing a binding agreement, but watch out for any paper that you need to sign. Less respectable fitness gyms could slip you a contract while saying it is a form for "liability purposes". Always look into the terms and conditions of your membership contract.

Opening times

Will your favorite gym be open during the hours that you might be thinking of working out? Many people exercise in the morning, some prefer the evening hours and there are fitness gyms that are closed during the weekends. You want to look for a fitness club that will suit your hectic schedule. Otherwise, you will be paying for a gym you can't get access to at times that suit you the most.

Staff

Excellent fitness gyms have good personnel, who are supportive, warm, friendly and skilled. The personnel should answer all of your questions, help you build-up fitness workout routines and even spot you during workout sessions. Make sure to ask about their accreditations and see how they treat you as a potential new member. In case you are struggling in getting your questions answered beforehand, be skeptical of the way they're going to treat you when you've signed up with the gym. Friendliness is a big benefit. A depressed facial expression as a welcome to your fitness club can drain all of the energy away from you.

Regular members

What's important is that you choose a gym where you will feel at ease exercising. You should not feel uncomfortable, threatened or confused. Find out what kind of folks are exercising at your fitness club of preference. Are they really your favorite type of people? If you want to exercise intensely, you will not like a fitness club where friendly chat is on the schedule. If you like meeting new folks, you are better off in a gym where there's a great personal ambiance and where people interact effortlessly with each other. In case you don't appreciate co-ed fitness gyms, you could choose a ladies only or men's only gym near you.

Gym equipment

Whenever you visit a fitness club of your choice, make sure to take a look around. Exactly what do you notice? Are there sufficient machines, weight plates and hand weights for everyone? Make an effort to find out if members are waiting around in line for well-liked fitness equipment and exercises. Some gyms are famous for using time limits on fitness cardio equipment. If you're intending to do a lot of cardio, this time limit won't be good for you. If you are a truly serious bodybuilder or want to turn into one, make sure that the available dumbbells, weight loads and weight plates satisfy your desires.

Care

There is absolutely nothing worse than a fitness club without any hygiene requirements. You'll want to sign up for a gym where they have clean fitness equipment, locker rooms, bathrooms and toilets. Look around on your initial visit. Are there sufficient towels to clean the gym equipment after each use? Also make certain that staff members enforce these requirements. While you happen to be there, take a look at the locker-room, showers and lavatories. If you don't appreciate what you're seeing, you can bet your money that hygiene standards are not being enforced in that club.

Good friends

Consult people you're friends with and ask where they've been keeping fit and if they're pleased. Many times, your friends and folks you already know can give you a great insight into great community fitness gyms and warn you for gyms you must avoid.

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Five Steps to Fitness Success

Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.

On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.

THE FIVE STEPS TO FITNESS SUCCESS

1. Make Changes TODAY!

2. Decide & Commit

3. Define Goals

4. Design Your Road Map

5. Feel Good!

Step 1: Make Changes TODAY!

Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!

There are specific, immediate changes you can make that will deliver meaningful results:

MOVE!

It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!

DRINK WATER

You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.

EAT LESS, MORE OFTEN

Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.

KEEP TRACK OF WHAT YOU EAT

Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.

STRETCH

Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.

Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!

Remember:

It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.

Step 2: Decide to Take Better Care of Yourself

You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?

But what does that mean?

Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.

So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?

The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.

You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:

"I don't have enough time". (probably the number 1 excuse)

"I won't feel comfortable working out with a bunch of "hard-bodies".

"It's too expensive".

Let's BUST these mythical excuses right now!

"I don't have enough time". 

There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.

"I won't feel comfortable working out with a bunch of "hard-bodies". 

This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".

"It's too expensive". 

The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!

Consider the following:

a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?

b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.

c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!

Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.

Remember:

We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!

Step 3: Define Your Fitness Goals

Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.

Define what you want out of a fitness program.

It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.

Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!

So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.

Hard vs. Soft goals: 

It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible. 

"Soft" goals on the other hand are more vague and general.

For example...

Soft Goal: 

I want to get in shape. (how will you measure your success? What does "in shape" mean?)

Measurable, Specific Goal: 

By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.

Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.

Step 4: Lay Out Your Road Map

You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.

For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!

But once you've completed these crucial steps, you are ready to develop your road map.

Your fitness road map must answer the BIG THREE questions:

What is my goal (where am I going?)

What is my plan (how do I get there?)

How to I track progress (how do I tell where am I now?)

It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals. 

The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:

workout frequency (e.g. 4 times per week)

approximate mix of flexibility, strength and cardio training (based on goals)

actual exercise programs (*)

check points (e.g. weigh-ins every 3 weeks)

The more specific you are in this planning phase, the BETTER your chances for success!

(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.

Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!

Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.

Remember: You should consult your physician before beginning an exercise regimen.

Step 5: Feel Good!

Fitness is, above all, about FEELING GOOD!

Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.

Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:

Enjoy the ride

Track progress

Set challenging new goals for yourself.

That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!

You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.

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Realistic Fitness Programs

Fitness comes from constantly making healthy selections, exercising regularly, eating well, getting proper sleep, and opting for activities that increase flexibility, stamina, and strength. Realistic fitness programs start with personal interviews, inquiring about the present health and fitness status of individuals, and their goals. They also explain the risk of participating in exercise, and discuss any legal documents to be signed before beginning any form of fitness training.

Realistic fitness programs are those that have goals that are capable of being carried out and are achievable. These are carefully designed so that secure and effective programs can be developed to meet the lifestyle and fitness goals of different individuals.

Instructors conduct fitness tests and assessments prior to deciding on any program. This is important and necessary so that instructors can screen for risk factors. These tests also make it possible to check if there are any health problems or medical limitations and facilitate in deciding the best fitness programs.

Fitness assessments assist in creating a baseline with the help of which improvements can be measured. They also facilitate in developing personalized programs for optimum health and measure success over time. Mostly assessments comprise of cardio respiratory fitness and body composition assessments, muscular strength testing and stamina testing, as well as a flexibility assessment.

Realistic fitness programs also involve looking at the workout schedules practically. This means individuals must decide how many days they are willing to commit to exercise programs, and how long to take per workout. Then these have to be entered in the schedule. The set objectives then tend to become more easily approachable and achievable.

Realistic fitness programs will vary from individual to individual based on several factors such as age, sex, medical problems, and many other factors. Some gyms may offer fitness programs such as arthritis exercise, youth fitness, adolescent programs, healthy back exercise, and flexibility and stretching programs. There may be exercise programs for larger adults, free-weight programs, cardiovascular programs, pre-natal treatment, post pregnancy programs, and weight loss programs.

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6 Easy Ways I Motivate Myself to Lose Weight Fast

Have you recently asked yourself, "How can I motivate myself to lose weight?" If so, you need to know that you are among millions of other people feeling the same way. Losing weight is one of the main focuses in today's world. As we have seen the problem of excessive weight increase, it has become all too clear that losing weight for the sake of health is vital.

When you say, "How can I motivate myself to lose weight", it shows that you are truly interested in dropping pounds and achieving a healthier lifestyle. You should be very proud of yourself for being interested in finding ways of motivation. After all, when it comes to weight loss, accepting that you are carrying around too much weight is the first step. From there, you can identify motivating ways of getting on the right, weight loss program to finally, get rid of the unwanted pounds.

Finding ways to motivate myself to lose weight can be somewhat overwhelming. Because of this, we have done much of the homework for you, pulling together some excellent motivational means of helping you get started toward your new life. Once you have reached your goal, you will be healthier, feel better, have more energy, and discovered a new sense of self.

Goals and Deadlines

You need to identify the amount of weight you want to lose and then set a time frame for achieving that goal. For instance, you might want to lose 50 pounds over the next eight months, which is realistic. If you start by setting an unrealistic goal and deadline, then you have just set yourself up for failure. However, one of the best ways to I motivate myself to lose weight is to create a goal that is attainable.

Rewards

It is also important that you reward yourself when goals are met. For this, we recommend that you set your goals in increments so you have ongoing rewards. Let us say you lost 10 pounds in the first month. You should make this an accomplishment, doing something nice for yourself. Rewards do not have to be expensive but something that will keep you motivated.

Attitude

Going back to when you asked yourself, "How can I motivate myself to lose weight", you had a great attitude, having made the decision to make change. This same attitude will need to be carried throughout the time you lose weight since you will be faced with times of discouragement. You might drop the first 20 pounds quickly, only to discover the next 10 are not coming off. Be patient, persistent, and maintain your attitude, knowing this delay is only temporary.

Visual Effects

An excellent way I motivate myself to lose weight is to use visual effects. In this case, if you have a photo of you at your heaviest, post it in a place where it will be seen daily. Then, post another photo of you when you were thinner and healthier or someone who you would like to be like, again putting it in a place where it can be easily seen. Having the comparison is an excellent motivator, helping you not to lose sight of the overall goal.

Support

During the time you work on losing weight, you will need good support from family and friends. These should be people who love and care about you, those who also want you to succeed. During times of frustration or times when the weight is not moving, use your support system to get through. This too is an excellent way in which I motivate myself to lose weight.

No More Excuses

If you are serious about losing weight, you have to stop the excuses. This means stop saying that genetics have made you heavy, or you tend to hold a lot of fluid, or no matter what you do, you simply never drop any pounds. No more excuses. When you buy into failure, you will fail. Instead, remain optimistic, knowing that you will get where you want to be but it will take time and effort. Facing the truth about your weight is hard but necessary.

Just imagine finally reaching your goal, never again having to say, "How can I motivate myself to lose weight?"

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9 Essential Tips To Lose Weight Fast

Losing weight quickly is not easy and most of the time the solution is only temporary. You no doubt need to find ways to lose weight fast. If you don't control your diet and other habits, chances are that you will put on weight in a matter of days. In this article we are going to discuss some ways to lose weight fast and how to maintain it at that level.

1. Method one provides us with ways to lose weight fast. You must eat more vegetables and fruits. Don't eat foods that contain too much fat, especially sweets and junk food. If you don't like to exercise, try going for a walk about an hour after eating a meal. Make it a habit to do an activity each day that requires extreme energy input. Unless you eat healthily, no matter what other ways to lose weight fast you try, they will fail.

2. Tip two provides us with yet more ways to lose weight fast! Eat diet foods, but don't forget the effectiveness of a balanced diet. Drinking green tea after every meal is a natural way of losing weight without much effort. If you don't like the taste of it you can also use green tea nutritional supplements as ways to lose weight fast.

3. Tip three is yet another great couple of ways to lose weight fast. Don't drink soda and other carbonated soft drinks.

4. If a friend or family member is also trying to find ways to lose weight fast, make your time table together. It can be easier for two people to find ways to lose weight fast together.

5. Muscle building is also a way of burning fat. Muscles are smaller and therefore do not show up like fat does. You can keep a pair of dumb-bells in your room and try to lift them for a few minutes each day to develop biceps. This activity will also increase the metabolism rate and release energy instantly. Dumbbells are one of the great ways to lose weight fast.

6. Avoid fried meat and grilled food. Instead, include vegetables soup and salads in your diet. Again changing your diet is one of the best ways to lose weight fast.

7. Don't eat too much at once. Make a time table of eating 5 or 6 meals a day. While eating, make a mental note of how much you have eaten instead of talking to someone or watching TV. Change your diet and you will find new ways to lose weight fast!

8. Check your weight regularly and monitor your progress. If you have set a goal to lose a certain amount of weight in a week, then see that you are able to achieve it. You need to be determined to lose weight, if you see that you have lost weight it will motivate you and provide yet another ways to lose weight fast.

9. If you are addicted to chocolates or cookies, don't stop eating them at once. Instead, try to cut down on their intake gradually. Diet is responsible for your weight, cut it out gradually as another group of ways to lose weight fast.

Hopefully the tips above will help you find ways to lose weight fast. Once you've found one of the many ways to lose weight fast make sure you stick with it and maintain your weight.

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10 Effective Weight Loss Tips For a Permanent Weight Loss

For most people, weight loss is just a temporary event of losing weight and these individuals will pile on the weight immediately after a brief success. They are considered unsuccessful because they lack the information and the knowledge of a permanent weight loss. The good news is, studies have revealed many valuable tips which can help you lose weight permanently. This article will present to you the 10 best tips that you can use to achieve the body that you have been dreaming about.

1: Exercise

Exercise is the most important element for a successful permanent weight loss and for you to maintain your weight. For exercise to be effective, one must exercise for duration of a minimum of 30 minute per session, 5 times a week. In a recent study, if you exercise for 10 minute, 3 times a day is as good as one 30 minute session. With this in mind, there is no reason to give yourself the "no time for exercise" excuse. Try walking around the neighborhood with your spouse everyday or join an aerobics class at your local gym. Once you start exercising, you will feel more energetic and less stressful and ultimately, you will become "addicted" to exercise

2: Weight training

Weight training is beneficial to weight loss in a slightly different manner to exercise. When you do more weight training, you will gain more muscle tissue and you will burn more calories. Fat is not an active tissue compared to muscle. For muscle self maintenance, it will "burn" a significant amount of calories everyday. While jogging can help shed a significant amount of calories, muscles will help you increase your metabolism even when you are resting.

3: Keep a food diary

Keeping a food diary is extremely useful in weight loss. Record down what you have eaten everyday and how much, how hungry you are prior to eating, and how do you feel emotionally at the time. A food diary can help you identify emotions and behaviors that will make you over-eat and it will help you be aware of your food portion sizes. Read through your food diary frequently and try to make your meals healthier. A food diary will help you be more focused and committed to your weight loss goals.

4: Be healthy

A successful long term weight loss is when you are motivated to be healthier and not just wanting to be thin. Select the foods that will help become healthier. Use The Food Pyramid and select the amount and type of food that you should eat everyday to give your body the necessary nutrients for you to be healthy

5: Find out why you overeat

When you are stressed at work, bored, lonely, angry or even depressed, you tend to overeat. For a successful long tern weight loss, you have to learn to deal with emotions without eating. Studies showed that individuals who can control their emotions without eating is more successful in long term weight loss than those who simply diet and exercise but could not control their emotions. "Emotional eaters" and Chronic over-eaters can seek help from a psychologist or licensed counselor in your area

6: Join a Weight loss support group

Receiving support and encouragement from other dieters out there is a bug key to a successful long term weight loss. Keep a lookout for weight loss programs and resources in your areas or you can also check with your local hospital to see if they have dieting programs or groups that you can join

7: Weight loss and portion control

Restaurants nowadays offer "super-size" meals and huge meal portions. Be careful of how much you eat in one meal. You can just ask for a smaller portion of your favorite meal or you can eat half of your food in the restaurant and bring home the rest. When you feel full, stop eating and don't try to finish your big sized portion meal and keep eating until you are stuffed.

8: Lose weight slowly

Don't start to celebrate yet if you lose 15 pounds in two weeks because when you lose weight quickly, chances are, you tend to lose muscle and water instead of fat. Muscle tissues are important in keeping our metabolism high. When you lose muscle, the amount of calories that you will lose everyday will also decrease. A successful weight loss is when you lose your weight slowly. Go for a weight loss of no more than 2-3 pounds per week. One pound of weight equals to 3500 calories. Shedding 250 calories a day through exercise and eliminating 250 calories a day from your daily meals, you can lose at least one pound of mostly fat per week.

9: Eating slowly

Thin people usually take a very long time to finish their food or they don't even finish their meals at all. You can shed off those extra pounds by eating slowly because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Those who eat quickly will tend to overeat and the number of calories that you consume can vary significantly depending on how fast you eat. So eat slowly and take your time to enjoy every bit of your food.

10: Weight loss through eating less fat - but do it wisely

Decreasing the intake of high fat foods in your meals can assist you in your weight loss goals. It's because there are 9 calories per gram in fats and carbohydrates or proteins contain only 4 calories per gram.Do take note that limiting fats is not just about eating more fat-free foods. Please take note that there are calories in fat-free foods too and sometime fat-free foods have the same number of calories as the "fatty" foods. In conclusion, you will gain weight if you consume more calories than your body uses. You will definitely lose weight if you eat less fat but you will not lose weight if you replace those fats with large amounts of fat-free foods.

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Setting Realistic Goals For Your Weight Loss Goal Worksheet

Weight loss is not supposed to be a blind man's journey. It is not about waking up one day and wanting to lose weight. Rather, weight loss is a long term process of losing weight through healthy means and keeping the weight off with a healthy lifestyle. To kick start your weight loss journey, it is best to have a weight loss goal worksheet at hand so you can realistically set your goals and plans.

What it is

A weight loss goal worksheet can help keep track of your weight loss journey so you can monitor how much you have achieved in a specific amount of time. Ideally, your weight loss goal worksheet should be checked and consulted regularly by a doctor, so he can guide you on your journey, just in case you've lost your way.

What is contains

Your weight loss goal worksheet contains the basic information including your height and weight at the start of your weight loss program, your body mass index (BMI), and your weight loss goals. There are many weight loss worksheets available on the internet. You can also make your own weight loss goal worksheet or you can consult with an expert to come up with a personalized and realistic worksheet.

The path to weight loss

In your weight loss journey, you might be tempted to find a shortcut so you can easily achieve your weight loss goal. But do not cheat your way to weight loss! It is important to undergo a healthy diet and exercise regime that will help promote healthy weight loss. The advantage of having a weight loss worksheet is you can set real goals and once you have achieved that goal, you can now start maintaining the weight you have lost.

One essential - yet difficult - part of weight loss is weight loss management. A weight loss worksheet can help you in weight loss management with ease.

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Burning Fat Vs Burning Calories

To thin and acquire in form you need to have a decent diet and exercise frequently to burn fat. the primary issue you need to perceive concerning exercise is that simply because you're burning calories doesn't mean you're burning fat. Your main focus after you exercise ought to be losing body fat, and you can’t lose body fat simply from burning calories. after we exercise, our bodies can begin burning calories, however the calories that ar burned ar the calories from carbohydrates in our system. so as to burn calories from your hold on fat, your body needs the presence of gas. there's a definite quantity of gas that your body wants so as to begin burning fat and therefore the solely manner for you to live the number required for your own body is to stay up along with your target rate throughout exercise. Please perceive that if you still solely burn calories from carbohydrates, you'll lose largely “water weight” that ends up in a decrease in your metabolism. Also, consider the calories that ar burned from carbohydrates as your energy calories. If you lose an excessive amount of energy calories then your muscles won't receive enough energy to extend your metabolism that indirectly burn fat. thus you need to increase your calorie intake after you ar on associate exercise program to exchange your burned energy calories.

Burning Fat Calories throughout exercise

During aerobics, your body goes through many stages before it reaches the purpose wherever you're burning fat. you'll hear individuals say that you simply ar solely burning sugar (carbohydrates) not fat throughout the primary ten minutes of exercise. this can be faithful a definite extent. I say this as a result of you'll still burn sugar past the ten minute mark if {you ar|you're} not figuring out onerous enough for your body to require a lot of gas; otherwise you are figuring out too onerous and you can’t provide your body with enough oxygen for fat burning. after you exercise you need to move at a gentle pace (not too quick, not too slow) thus your body can utilize your hold on fat (not carbohydrates or sugar) as its energy supply. conjointly keep in mind that simply because you reached the fat burning stage doesn't mean you'll keep there. Staying at the fat burning stage yet again depends on if you're moving at a pace that's right for your body. ensure that you simply ar at intervals your target rate vary.

Burning Fat Calories at rest

The only manner for you to still burn fat calories hours once you have got finished figuring out is thru the bodybuilding of weight coaching. Weight coaching is that the key to burning fat at rest. Weight coaching is associate anaerobic activity which will cause you to burn a lot of calories than aerobics. The calories that you simply ar burning throughout weight coaching exercises ar largely calories from carbohydrates (meaning you need to eat even a lot of calories per day for energy); however the calories you burn at rest ar largely calories from fat. the explanation you're burning fat at rest is as a result of weight coaching will increase your metabolism that uses your hold on fat as energy.

To make your body the last word fat burning machine you need to do aerobic (cardio) and anaerobic (weight training) exercises.

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2 Simple Natural Weight Loss Drinks to Effective Fat Loss

 sounds unbelievable that you can actually loss weight just by taking some natural drinks, normally you expects to gain more weight by drinking more liquid. Well guess what? You are wrong! The truth is that, you can actually lose weight by drinking some two simple natural drinks. One advantage of losing weight through this mean is that because they are natural, they do not have any side effect neither do they pose any danger to your health.
However, before I discuss about these natural drinks, I would like you to understand that there are some basic things about weight lose you have to know and these can compliment your other efforts when losing weight.
1. You need understand that a successful weight loss starts from the mind. If you fail to align your mind set to whatever you are doing to lose weight, you will have a long way to go. Next you have to forget about dieting, and concentrate on healthy eating. Going on a hunger strike in the name of "Dieting" is not going to take you anywhere, if anything, you may be doing more harm than good to your body. So try to follow a food plan that is providing your body with ample nutrition in the form of protein, vitamins, minerals, carbohydrates, etc. If any one of these components is missing in your diet plan then it is not a healthy diet plan.
2. I don't know of any healthy weight loss program that does not include exercise. As much as you hate exercises, you cannot ignore the fact that if you want to lose weight quickly, you need to workout at least twice per week; the more the better, however, you don't need to stress yourself with special abs workouts, sit-ups, push-ups. Simple abdominal crunches, Cardio and weight lifting are some of the best workouts available for quick weight loss. Exercises will help you lose weight in two ways: first, it will help you burn fat, and secondly, it will help you build muscles, which will result in even more fat burning!
3.You need adequate sleep: We all have lots of work to do; none of us can afford to be lazy, thanks to cut-throat competition and rising inflation. Nowadays, we need to work more than our bodies would permit us to! At the same time, we need to make sure that we giving our bodies adequate sleep at least seven to eight hours per day. If you don't get your due sleep, you will feel hungry all the time. The result would be rapid weight gain! Lack of sleep also adds to your stress level, and as you might know already, stress is one of the major factors behind obesity!
Now, let's get back to the two weight loss drinks that I was talking about at the start of this article.
1. Apple Cider Vinegar: Yes, I agree that it tastes awful, but Apple Cider Vinegar is one of the most powerful, natural appetite suppressants available. When you are trying to lose weight, hunger is your biggest enemy. In order to defeat this enemy, you need to take the help of some sort of appetite suppressants. Instead of relying on prescription drugs that come with harmful side effects, why not try out Apple Cider Vinegar? It is 100% natural and safe to take!
How do you do it; well you can add just three tablespoonfuls of Apple Cider Vinegar juice with eight ounces of water, and drink just before having your meal. Apple Cider Vinegar will also boost your metabolic rate and keep you energetic throughout the day!
2. Green Tea: The second drink I want to discuss is green tea, you may have already heard about the great health benefits of green tea, especially with regards to weight loss. It is no wonder that most of the weight loss supplements available out there contain green tea. Green tea helps you burn fat by accelerating your metabolic rate. You can drink green tea on its own but I prefer to mix with a bit of lemon juice and honey tastes great! I would suggest you drink at least one cup of green tea daily - it would do you a lot good than those energy boosters!
When you take these natural drinks daily couple with regular exercises and eating the proper healthy foods, there's no way you will not achieve great result losing weight. You can get more info about different diets combination you can choose from, ever with shopping list if you go to: Strip That Fat [http://www.squidoo.com/weightlossreviewforall]

Article Source: http://EzineArticles.com/?expert=Austin_Odeon

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