Wonderfully Fit Personal Trainer

5 Powerful Strategies For a Rapid Weight Loss Diet Plan

The Most Popular Traffic Exchange

Losing weight sounds simple but very rarely is. The trouble is that we all want to lose it quickly but underestimate just how long it can take to actually get lean. For a lot of people this a big reason why any diet plan fails as expectations are too high and when people don’t start seeing amazing results quickly they soon give up and the old habits start to return and before we know it we are back to where we started.

If this sounds like you then here a 5 important factors that you must follow if you are going to have any success with a rapid weight loss diet. Always remember weight loss should be approached with a long-term plan but with the occasional quick fix to get you in peak condition for events, holidays or any other occasion where looking your best is important.

weight

1.Eat Less

I cannot stress this point enough. If you want to lose weight and lose it quickly then you have to burn off more calories than you consume. Now you can do this with extra activity but this is time consuming and takes a huge amount of effort. A more simple way is just to eat less. Any rapid diet plan that is successful regardless of what you are eating is one where you are eating fewer calories than your basic metabolic rate. There are many such diet plans out there you just need to research the one most suited to you and your lifestyle.

2.Perform High Intensity Exercise

High intensity whether it is cardio or resistance training is how you should approach all your workouts. This works better than traditional ‘steady cardio’ workouts for 2 reasons. First high intensity intervals and resistance circuit type training burn more calories than ‘normal cardio’ can. Second they build and tone muscle, which keeps your metabolism up.

3.Get Support

This is one of the most important factors too losing weight but is very rarely considered. Trying to lose weight on your own can be very tough with many people feeling isolated from family and friends as they try to maintain their diets. I would advise to try and encourage other people you know to start with you and make it clear to family and friends how important losing weight is too you and that you need their support. Once you have people in the same position as you and supporting your goals it will keep you more motivated and less likely to miss workouts or cheat on your nutrition. A lot of people hide their weight loss plans in case they don’t see them through and look like a failure but I think by telling everybody what you plan to do it shows that this time you really do intend to get the job done.

4.Eat more Fruits And Vegetables

Yes you have heard or read this a million times but are you really doing it? It is a very simple strategy but highly effective. Having more vegetables especially in your diet will make a big difference as they don’t contain many calories but will fill you up quite quickly. If your not sure about this just try for one week to eat only vegetables and protein for every meal obviously making sure it is within your daily calorie allowance and see what happens.

5.Set Goals and deadlines

Setting goals and deadlines is a very powerful tool to losing weight but one that most people fail to do. I prefer to set short goals on a daily and weekly basis. These include targets to be hit in my workouts or only eating certain foods all week. As you build up your list of goals you have accomplished you will increase confidence and momentum towards your overall long-term weight loss goal.

I also try to have a deadline of maybe a month or up to 3 months. I think longer than this can overwhelm people and they don’t feel attainable. Deadlines are very powerful especially when they come in the form of some event, holiday or other important occasion. For example I have yet too train a bride to be who didn’t hit their weight loss goal for their big day. Events like that are incredible motivators and create the correct mindset for weight loss.

It is the same for film stars. The reason that all of these top stars look great on film is not that they are somehow different too us mere mortals. It is because they are completely focused because they have a deadline that must be reached. This means they don’t miss workouts; they train like demons and out of the gym they watch their diet and lead an appropriate lifestyle.

If you can put any or all of these 5 strategies into effect then you will have very effective rapid weight loss diet plan and be well on your way to achieving your weight loss goals in record time.

Weight Until You Try These Handy Suggestions For Shedding Pounds

Why are there so many people who seem to have lost a lot of weight, and yet you can’t figure out how to get rid of yours? Maybe they know a secret or two that you are unaware of. This article has lots of practical advice, but maybe a few secrets thrown in that you can use to beat your scale.

If you wish to lose weight you ought to keep a daily food journal. By keeping track of all foods and beverages consumed throughout the day, and under what circumstances they are selected, it becomes easier to remain accountable for your dietary patterns. Knowledge of what kinds of situations trigger your overeating can help you adjust your behavior and adopt healthier habits.

weight

Don’t drink your calories. Replace caloric soft drinks and juices with calorie-free drinks. A single serving of regular soda can contain over a hundred calories and many people drink multiple servings per day. Your body doesn’t recognize liquid calories as food, so you still end up eating as much solid food as you would otherwise. Choose water or unsweetened tea to keep your calories and waistline in check.

To increase one’s motivation to lose weight watching a documentary about the production of food can be very useful. Watching such kind of film can inform people to make better food related decisions. This increased knowledge and the better choices that will come as a result will be another tool to help lose weight.

Take control of your eating behaviors to help avoid over eating. You should plan your eating so you can avoid impulse eating. When you are eating, focus on your food, not on the tv, the phone, or anything else. Don’t clean your plate. You should only eat until you feel slightly full.

Buy smaller plates. Many dish sets contain plates designed to hold significantly more than one serving of food. These plates can make normal portions look small. You may, inadvertently, end up eating more than is necessary. Replace your large plates with small ones. Getting smaller plates will make your portions look larger.

If you are trying to lose weight and love coffee, then try decaf coffee. Decaff coffee is a great choice because it is very low in calories when you have a sudden craving. In addition, decaff coffee is an excellent source of antioxidants that your body needs to operate efficiently.

Joining a gym is an excellent way to lose weight. Being in a community of people who are trying to be healthy will give you inspiration to do the same. You will also have access to an abundance of fitness equipment, so if you get bored with one exercise, you will always find something else to do.

If you have the best of the best in information, it’s a little bit harder to fail. This article has given you some tricks of the trade as well as some tried and true advice on how you can finally get rid of those extra pounds, be it 10 or 200.

weight
The Prevention and Treatment of Headaches – A Guide to Getting Your Life Back (FREE DOWNLOAD)

Why Losing Weight is Good

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight..

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

losing weight
Your Brain and Your Diet (FREE DOWNLOAD)
Terrine Pearsall

A Useful Method for Losing Weight: Carb Backloading

The Most Popular Traffic Exchange

There are many different schools of thought when it comes to losing weight and there are many different systems, diet plans and strategies that claim to be the most effective in the world.

Of course not all of these can work equally though and so your job is to try and weed out the winners from the losers and to identify which strategies are most effective generally and also best suited to your specific lifestyle and biology.losing weight

For your consideration then: carb backloading!

What is Carb Backloading?

The basic idea behind backloading is that you are going to time your meals, or more specifically time your consumption of carbohydrates.

You’ll do this in such a way as to eat carbs like bread, pasta and others only immediately after you have engaged in intensive cardiovascular training.

More specifically than that, you will be timing your consumption of simple carbs in order to follow HIIT workouts. That means that you’ll a low-carb or no-carb diet for the majority of the day and then when you’ve finished an intense training session, you’ll be able to permit yourself to have some pasta or a sandwich.

Why Does it Work?

The idea behind this system is to first empty the energy stored in the muscles (glycogen) before turning to carbohydrates. What this is thought to do is to create a demand on the body that will ensure that the new sugar influx is not stored as fat.

You see, the body only stores excess sugar as fat when it doesn’t have any use for it. If your blood sugar is low when you eat, then your body will use some of the incoming sugar rather than store it. Unfortunately, low blood sugar also stimulates the release of many hormones and it doesn’t take much to get a good supply back.

Conversely though, the body also stores a small amount of energy in the muscle cells as glycogen to allow us to run and fight when we have low blood sugar and we are burning energy too quickly to rely on fat stores.

When this is depleted, the first priority for the body (after powering basic functions) is to restore this energy. Thus, any carbohydrates that you eat within a short window of opportunity will be sent to the muscle and not the belly.

How to Get it Right

Before you try this system, it is important to note that it doesn’t work if you only use steady state cardiovascular exercise. A gentle jog will use up the blood sugar and then turn to fat stores. Conversely, if you sprint or go at 100% output, then your body will have no choice but to use glycogen (because burning fat is too slow).

We can only maintain max output for a short amount of time though and this is where HIIT comes in – as the perfect way to use up this form of energy and create that necessary demand.

losing weight
Fat Burning Secrets *FREE DOWNLOAD*

29 Off-The-Wall Reasons To Get In Better Shape

The Most Popular Traffic Exchange

Establishing clear expectations while working out to get in better shape,  often can be the difference between success and failure. Too many people try to do too much and get frustrated. Instead of “lasering” in on a few great strategies, they try to do as many things as possible. As they say, “Jack of all trades, master of none” applies here.

To help renew your spirits of why proper diet and exercise is important for the New Year, I’ve compiled a somewhat comical list. See how many apply to you:

shape

• Because it costs you (or your loved ones) over 5 million pennies in future health care if you aren’t

• Because feeling better tomorrow starts today

• Because torture is a bad persuasion technique

• Because studies show that fit people make more money

• Because if you don’t, you suck

• Because movie stars do it

• Because performers do it

• Because everyone that is cool in your life, does it

• Because you CAN commit 1.5 hrs/wk out of 176

• Because avoiding a wheelchair is a good thing

• Because hugs are better when you can actually wrap your arms around someone

• Because your kids really don’t want to put you in a rest home

• Because no matter what you keep telling yourself, thick is not sexy

• Because feeling grandpa’s muscles at Thanksgiving can be a yearly ritual

• Because cottage cheese is for fruit

• Because squeezing into a size 6 means you’re not a size 6

• Because love making is much more fun without the extra rolls

• Because being able to see your toes……hmmmm

• Because bigger clothes cost more money

• Because shopping for smaller clothes raises spirits

• Because hitting the State Fair and observing everyone shouldn’t be the only thing that puts a smile on your face

• Because having the woman in your life open a stuck jar of pickles for you is embarrassing

• Because no matter what anyone says, women are always in competition with each other. You do want to win, right?

• Because you had to ask your 10 year old son to take out the trash…..after all you couldn’t lift it

• Because beer makes everyone else look better while making you look worse

• Because weight training makes you look better while making everyone else look worse (see competition in women)

• Because yelling at the gym is a lot better than yelling at work (unless you are a cheerleader)

• Because “Shut your mouth or I’ll kick your ___,” now actually has meaning

• Because being told you look 40 when you are actually 60 does something strange to self confidence

Again, make sure to renew your sense of self worth this holiday season and strive to become a healthier you. Great information is always key but watch out for the dreaded “information overload.” Get equipped and make ’06 the best year of your life.

 

shape
7 Keys To Body Transformation *FREE DOWNLOAD*
vanity

Why Losing Weight is Good

The Most Popular Traffic Exchange

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight.

 

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

 

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

WEIGHT

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

 

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

 

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

 

WEIGHT
The Paleo Blueprint *FREE DOWNLOAD*