How To Lose Weight Like Pattey Gonzales

Pattey Gonzales, a wife, mother and career woman ballances life and work. 

She has always been thinking of others before taking care of herself, that is why she found herself as a contestant on The Biggest Loser.  Patty tells us what she learned during her stay.

Patty’s tips from the Biggest Loser.

She learned a lot during her four weeks at the Biggest Loser.  She learned to keep it going and push herself and since starting the show, she has lost a total of 70 pounds and still going.

She has learned to make time for herself, realizing the for her to be around and give as much as she can to her family, she needs to have some me time. 

Even if that meant having to get up at four in the morning, then that is her time.

She tells us about her disappointment about not shedding more weight in the beginning, but has learned so much in her short stay.  Her support system is awesome and most importantly, her family.  She tells us that she is teaching her family about good choices and about how her son was heavy and has joined her in and has lost 7 pounds.

One thing about the support system is to get the family involved.   Get them involved with the food choices because you want to find the healthy ways to let them eat what the want.  There is a healthy way to eat pizza.  Snacks are the easiest thing to change-up.

Plan an outdoor family activity that includes getting the heart rate going and the whole family participate.  Do this on a regular basis.   Get the processed snacks out of the house and don’t allow them at all.   The easiest choice is the quick choice and that usually does not mean healthy.

The most important thing is for th entire family to be involved.   This is a lifestyle change.  Not just for you, but for the whole family.

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What You Need to Know about the Side Kicks Exercise

Side Kicks Exercise

In the mat-work series, you just finished the Spine Stretch and the Saw (exercises that concentrate on spinal articulation, flexion, and rotation), and then the Swan, an exercise that extends the spine. In the Side Kick exercises, your focus will return to stabilizing your spine and pelvis with a body and mind more alert, capable, and resilient than it has been at any previous point in your workout. To balance on your side during this exercise, you must have greater whole-body awareness, and keener concentration and control of each individual movement of your spine, pelvis, and legs.

What Are the Side Kicks?

To perform the Side Kicks, you lie on one side of your body and extend your straight legs together and in front of you at a 45-degree angle from your hips. Your bottom hand supports your head, and your other hand presses into the mat in front of your chest. You stabilize your spine with your Powerhouse as you lift your top leg and sweep it forward and backward (with an additional pulse at either end) eight to ten times. Then you rotate your top leg outward and kick it up toward the ceiling and then down, eight to ten times.

Step by Step Through the Basic Side Kick I

To transition from the Swan’s rest position to the Side Kick I exercise, lie on the mat on your left side, with your legs slightly turned out, stacked on top of each other, stretching straight out and together at a 45-degree angle from the front of your body (If you have an official Pilates mat, your feet will move forward on top of a foot box.)

Keep your toes softly pointed. Your left arm is bent and supporting your head, forming a straight line from your elbow to your tailbone. Your eyes are looking straight out in front of you with a relaxed, aligned neck. Your right arm is bent, palm pressing the mat in front of your chest. Now, follow these steps to perform the basic intermediate Side Kick I:

  1. Lift your right leg a few inches to be hip height, and reach it long and away from you. Inhale, scooping to increase the length between your ribs and your hips, and sweep your right leg forward, parallel to the mat, until you feel a gentle stretch in your hamstring.
  2. Continue to inhale as you deepen your scoop and pulse your leg by reaching it several inches farther at the end of your sweeping motion; keep the rest of your body stable and still.
  3. Exhale to cinch the laces of your corset and stabilize your body as you sweep your right leg backward, parallel to the mat; continue back until you feel a gentle stretch in the front of your abdomen, hip, and thigh.
  4. Again, continue to exhale as you pulse your leg by reaching it 2 or 3 inches farther at the end of your sweep. Keep your belly scooped in and up the front of your spine.
  5. Repeat steps 2 through 4, for a total of eight to ten times, then finish by stacking your right leg back on top of your left.
  6. Transition to Side Kick II (described in the section that follows) or turn over and repeat steps 1 through 5 of this version, using the left leg.

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High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is one of the most efficient forms of training. HIIT has been show to stimulate increased metabolism for as long as 3 hours post training. This means that your body will efficiently burn calories for up to 3 hours after you have completed your work out.

High Intensity Interval Training

Again, always remember that if you are weight training this should be performed prior to the High Intensity Interval Training cardio session.

The advanced program is a true HIIT program. If you are a novice or new to exercise you should start with the beginner program and work your way up.

High Intensity Interval Training for Beginners:

The walk-jog interval-training program is a good place for beginners to start. Start out with a 1-minute walk / 1 minute jog session and repeat for as much times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere and don’t need a gym or gym equipment to get this done. Remember that the intervals of intensity should be difficult and raise your heart rate significantly. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level.

Intermediate High Intensity Interval Training Program

If you have been exercising for about 6 months, or are healthy and fit, then you can try some intermediate interval training. A good intermediate interval-training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat for as many times as you can. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run, or a 30 second jog and a 1-minute run. Again, all intervals of intensity should be difficult and performed at maximum effort.

Perform this training 3 to 5 times a week for 10 – 20 minutes.

Advanced High Intensity Interval Training Program (HIIT)

Be warned, this is a tough routine! There are many variations of it, but this is how I suggest you perform your HIIT. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and you’re not an elite athlete, you are not performing it with enough intensity. If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5-minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills.

I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling.

Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program.

Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.

Variation

As with all training, you should add variety to your interval training as you would with any type of training. You should change it every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the times, or perform your training on a bike, stairs, hills, stationary bike or Stairmaster.

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Stand Up Exerciser

Stand Up Exerciser

The Stand Up Exerciser is the best low impact product on the market today. It is so easy to use almost everyone can benefit from it, including the health care industry’s increasing population of physically challenged individuals such as the elderly and the disabled. There are over 60 million people in this country diagnosed with Rheumatoid Arthritis and 11 million more expected to be added to this category in the next 6 years, as well as many others with Osteoporosis, and those suffering with severe back or joint problems who are faced with the problem of rising from a seated position and then gaining their balance; so as not to fall or injure themselves, without the assistance of another individual.

These types of individuals have suffered the most under budgetary constraints.

They typically live on fixed incomes provided by the U.S. Social Security Administration, and typically lack the significant personal financial resources necessary to pay for sustained private or home health care, often spending excessive amounts of time alone, without any form of assisted living provided by individuals or outside agencies. Even those individuals that are fortunate enough to live with a loved one, are quite often left alone for hours at a time, while the loved one is out earning a living. They need assistance to rise to go to the restroom, call for help (Even A Doctor!), or get something to eat or drink.

Our Stand Up Exerciser has been designed to be an excellent exercise unit as well as to aide these and a variety of many more individuals to do these things and more. It is no longer necessary to be a captive in a chair. You are able to rise from a sitting position with less strain and effort, and use the strength and energy you used to use in standing, to do some of those things that you enjoy.

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Upright Dual Action Magnetic Exercise Bike

In this article we’re going to explore the upright dual action magnetic exercies bike, It’s a great piece of exercise equipment and worth writing this article about.

magnetic exercise bike

Exercise bikes that have dual action handlebars actually help to burn more calories than regular stationary bikes.  Because your arms are moving, as well as your legs you elevate your heartbeat faster and get a better workout.  The dual action movement also gives your upper body a workout.

The magnetic resistance is usually used in your more expensive bikes.  The ride is smoother and quieter. These bikes will come with a digital readout console which can be simple or complex depending upon the bike that you choose.  Below are some Dual Action Magnetic exercise bikes that we recommend.

ProForm GL 35 Upright Bike w/10 Resistance Levels

With an adjustable upright seat, multiple grip options and EKG™ Grip Pulse training, the ProForm® GL 35 upright bike provides a workout that can be customized to your personal tastes. You also get four built-in workouts, plus the option of additional interactive workouts. This upright features a large, easy-to-read LCD display and easy changes in difficulty thanks to electronic resistance buttons. This bike runs about $200.00

Linex X360a Upright Bike

The Linex X360a upright bike showcases magnetic resistance for a quiet and friction-free workout. The gel seat provides gel cushioning that conforms to your body’s contour to provide a comfortable ride. A variety of workout programs allows you to challenge and motivate yourself. The Quick Start feature means that you can start your workout simply by pedaling.  This bike runs between $400.00 to $450.00

Keys Fitness Magnetic Resistance Exercise Bike

Get in shape with this heavy duty exercise bike from the leading fitness manufacturer, Keys Fitness.

With its EKG pulse rate monitor, this bike helps you lose weight while monitoring your heart rate, displaying the info on a sharp, handle-bar- mounted LCD console. Smooth magnetic resistance offers 10 resistance levels for beginner to advanced workouts.

Makoto Magnetic 8-Level Resistance Exercise Bike

This 8-level resistance bike is great for group exercise classes. Resistance bike features a K5 “Kind” shock and two bike seats, pro racing style and wide cushioned, for maximum comfort. Take your workout to the next level. Cost $350.00

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Preparing Your Body For Summer

Memorial Day weekend is fast approaching. Many of us have plans to hit the beach this summer, and look our very best. I am not big on exercising just to look good. Exercise and keeping your weight down is healthy and can prevent disease and slow the aging process. However, most of us do want to look good in a swimsuit during the summer.

Preparing Your Body For Summer

Many people lose weight and want to show their new figure off. Some athletes have worked hard all winter packing on mass. Many women who had a baby last year are ready for the trim look. There are college reunions, family get together, spring break, summer romances, and other big events like just sitting around on the beach. All great reasons to have your body looking muscular or lean.

Here is a plan that will have you ready for your first day in the sun this summer. Also, I will dispel some myths (excuses) that people use to justify why they cannot exercise. This way no one will have anyone or anything to blame if they are not in the shape they want to be on the first day of summer.

Myth 1 – I don’t have enough energy to exercise. First, if you are suffering from a lack of energy, then go see your doctor. Lack of energy can be a medical condition, nutrient problem, lack of sleep, stress, or just being out of shape. Before you begin any diet, exercise, training, or supplement program, it is best to consult with your physician first. After eliminating a medical reason for the lack of energy, it is time to wake up and smell the coffee. EXERCISING will give you MORE energy. Natural energy that will last all day long. Therefore, this is not a good excuse or legitimate reason to keep you from getting into shape. But Joe, how do I get going? First, start walking 5 minutes per day. A normal healthy adult can walk inside or outside for 5 minutes even if they suffer from an extreme lack of energy. The next day walk 6 minutes. Then 7 minutes the next day. Go to 10 minutes per walk, then 12, 15, 20, 25, 30 minutes. At 30 minutes of walking per day you are speeding up your metabolism, increasing your energy, and you can begin to burn fat. You are on your way!

Myth 2 – I don’t have the time to exercise. OK, I will be blunt here. If you can’t find the time to spend 30 to 45 minutes, 3 to 5 day per week exercising, then you deserve to have love handles or saddle bags. That’s it. The President of the United States exercises on a regular basis. I am sure he is one of the busiest people on the planet. Now, I understand people with children have less spare time, and some people have two or three jobs. However, we are not talking about using your free time to exercise. We are talking about your body, your health, your life, and your well being. Therefore, you should make it a priority. Finding a half hour a day, a few days a week is possible for everyone. Get up a half hour earlier. If you are exercising regularly, you will sleep better. Hence you will need less sleep per night to recuperate from daily activities. Second, exercising relieves stress. The busier you are, the more stress you endure. The more benefit you will get from a good workout. Finally, busy people will perform better if they relieve their stress by exercising on a regular basis. Get organized, and get motivated. You deserve it.

Now that we are motivated, and know there are no excuses, here are some things you can do to get lean and ready for summer.

Add protein to your diet. Most people are holding on to excess fat because of their diet. Therefore, adding protein and lowering the amount of simple carbs ingested during the day, can help energize your fat burning furnace by helping your body use energy more efficiently throughout the day. Eat at least 20 to 40 grams of protein per meal depending on your overall diet, how many meals you eat per day, your weight, sex, and body structure. Athletes who train hard every day need the maximum amount of protein. Non-athletes, and petite individuals need the least. Two quick ways to add protein to your diet are to supplement with Sports Nutrition 2000 Performance Protein and Sports Nutrition 2000 MRP 2000 meal replacement. Performance Protein provides 24 grams of protein per serving. MRP 2000 provides 22.5 grams of protein per scoop. Both taste great, mix easily, and provide many needed vitamins, minerals, and nutrients.

Cardiovascular exercise 4 to 6 days per week. The fastest way to burn fat is keep your heart rate about 65% of maximum for at least 45 minutes per session. You can go to as much as 1 hour and 15 minutes if you really want to light up your fat burning furnace. Cross training such as walking for 30 minutes, then biking for 15 minutes, followed by stepper or elliptical training for 15 minutes to 30 minutes is the best way to get your heart rate up. Keep your furnace burning by changing the exercises you do often, and varying the intensity and duration of each. This way you are constantly challenging your body to keep up, thereby forcing your body to use more energy and burn more fat.

If you are into supplements, try Sports Nutrition 2000 ThermalBurn to enhance the effects of each exercise session. ThermalBurn contains thirteen potent ingredients designed to increase thermogenesis (heat creation within the body) to help metabolize fat. It also contains stimulants to boost your energy levels and metabolism, and lipotropics to help aid the body utilize energy more efficiently. I have personally lost about 15 pounds in the last month using ThermalBurn.

Weight training burns more calories per minute than cardiovascular exercise. Weight training adds lean muscle mass (not bulk) to your body. The more lean mass you have, the more calories your body uses per day. The more calories you burn during the day, the faster you can lose weight. I am not talking about lifting tons of weight and looking like a bodybuilder. Here I am talking about everyone who can benefit from a regular weight training program by increasing the amount of lean tissue in the body, and decreasing the fat. Try to train each major body part one per week. No more, no less. Training each body part once per week allows your body to rest, recuperate, and grow lean muscle mass. If you train each body part more than once per week, you might over train and put too much stress on your muscles by not allowing enough recuperation time. If you over train, you can actually lose lean mass, and look flabby. Training each body part once per week, at maximum intensity will stimulate growth and recovery.

Visualize and think positive thoughts about how you want to look and fee. The mind is the most powerful tool in the world. The human brain has created all the technology you see around us. People have built bridges, invented cars, mapped the human genome, and put a man on the moon. It is the mind, not the technology created by the mind, that has accomplished these great things.

With your mind you can take a few moments each day to think about how you want to look this summer. When preparing for a bodybuilding contest, I take 5 minutes during my training to look in the mirror, pose, and think about how I am going to look and feel on stage. Each time I do this, I reinforce my goals. More importantly, I begin to see the progress I have made. This leads to feeling even better about myself, and gives me even more motivation. I spend a few moments each morning looking out the window, listening to the birds, and thinking what a wonderful day I am going to have. This invigorates my mind, and gets me excited about what is to come. My energy level increases, my workouts are more intense, I get through work faster, and I solve problems quicker. Visualization and thinking positive thoughts enhances everything you do, and helps you achieve your goals. Your body will respond to your positive thoughts and shape itself into what you think it to be.

These are some basic steps to get you ready for summer. If you exercise, eat right, weight train, and visualize how you want to look and feel, you will be in fine shape and enjoy yourself on the beach.

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Squats and the Knees

Are squats bad for the knees? This debate has been raging since Karl Klein’s study was released in 1961. This chapter will attempt to look at the controversy behind this issue. This chapter will look at three areas:

1. Karl Klein’s study

2. What the research says about squats and the knees

3. Closed kinetic chain exercises and why they might be good for the soft tissue of the knees

squats and knees

Karl Klein’s study


Karl Klein published a study in 1961 indicating that deep squats were bad for the knees. He used a number of methods to prove this point in his study:

1. Observing the knee instabilities in 128 competitive weightlifters at the 1959 Pan-American Games, several local colleges, and weightlifting meets held in Texas

2. Observing the knee instabilities in 386 college students who had never done deep squats (7)

Klein personally conducted knee instability tests on every subject using his own device to measure instability. He compared the weightlifters (who routinely performed the deep squat) with the students who had never done deep squats and found the following:

* In the weightlifting group there was 46% greater medial ligament instability in the right leg and 58% greater medial ligament instability in the left leg than in the no-squatting group

* In the weightlifting group, there was 67% greater lateral ligament instability in the right leg and 59% greater lateral ligament instability in the left leg than in the no-squatting group

* In the weightlifting group, there was 16% greater anterior cruciate ligament (ACL) instability in the right leg and 25% greater ACL instability in the left leg than in the no-squatting group (7)

Klein’s recommendations in his study were the following:

1. Deep squats (which he defined as going all the way down, hamstring to calf) should be avoided in weight training programs.

2. Deep squats should be replaced with parallel squats (i.e. squat down until your thighs are parallel to the floor), which he called half squats (7).
Klein’s study did not say to avoid doing squats, he merely said they should only be done down to parallel (7).


Sounds pretty clear cut doesn’t it? Well, needless to say, Karl Klein’s study produced an instant controversy in the strength and conditioning field. Terry Todd related a few interesting observations on Klein’s study in his 1984 article, namely:

1. Klein asked each subject, before testing them, whether they were deep squatters or not.

2. The device Klein used to test knee instability could be manipulated to make the knee measure as being “looser” or “tighter” than it was.

3. In Meyers’ study (detailed below), using Klein’s own measuring device, Meyer failed to find any effects of deep squats on knee instability (10).

What the research says

Squats and the knees

So are squats bad for the knees? Klein’s study would seem to indicate that yes they are - deep squats anyway. This has been a hotly debated topic in the weight training field and it has been extensively researched. So far, not one study has been able to link deep squats with knee injuries.

Meyers trained subjects for eight weeks on either full squats (deep squats) or half squats. He found that neither kind of squatting had an effect on knee collateral ligament stretch - this is a significant study because he used Klein’s own equipment to conduct the measurements (8).

Chandler, et al, examined the effects of eight weeks of either full or half squats on the knees. They determined that knee stability was not reduced or increased by eight weeks of either full or half squats. Further, when testing the knees of elite/master level powerlifters and weightlifters, they found that those athletes did not have a decrease of knee stability due to squats (3).

Chang, et al, found that when compared to non-powerlifters, powerlifters have less range of motion in terms of hip flexion/rotation and knee flexion. In other words, powerlifters are not “looser” than non-powerlifters, in fact they may be tighter (4).

When squats could hurt the knees


The above is not meant to suggest that squats don’t have the potential to be bad for the knees. Several things could result in injuries from performing squats:

1. Bouncing out of the bottom position of the squat - this could increase the shear force experienced by the knees (1).

2. Letting the knees travel excessively forward during the squat - this could also increase the shear force experienced by the knees (1).

3. Losing your balance (i.e. feet not flat on the ground) - can cause fluctuations in the amount of force experienced in the joints (5).

Squats (deep or otherwise) do not appear to be bad for the knees if they are done properly. As mentioned in an earlier chapter in this book, correct technique is critical to avoiding injury on squats. Remember, your feet must stay flat on the ground during the entire squat. In addition, remember to use your hips first (i.e. your hips should move back and down during the squat) instead of your knees. This will do two things: first, it will help keep your feet flat on the floor; second, it will help keep your knees from moving forward excessively.

Closed kinetic chain exercises


There are limitations to the research that has been quoted above. It is very possible that eight weeks (the length of both the Meyers and Chandler, et al studies) is not long enough to cause knee instability. Also, in Chang, et al’s study it is not clear what level the powerlifters were (i.e. were they elite lifters or were they people that just said they were powerlifters).

There may, however, be good reasons to do exercises like squats because they may actually be more beneficial to the knee than “safer” exercises like leg extensions. This has to do with the fact that squats are a closed kinetic chain exercise. That means that your foot meets resistance (i.e. the ground) when you perform the squat. During an open kinetic chain exercise (like the leg extension) your foot does not meet resistance but is free to move (9).

Why is this distinction important? It is important because of the nature of the muscles that act on the knee and hip. Your quadriceps act to extend your knee, but they also act to flex your hip (i.e. lift your knee up towards your body). Your hamstrings act to flex your knee, but they also act to extend your hip (i.e. move your leg behind your body). So when you perform a squat, some interesting things happen:

1. During the descent: Your hips and your knees flex to allow you to lower your body - that means that both your quadriceps (hip flexors) and your hamstrings (knee flexors) are contracting to lower your body - at the same time.

2. During the ascent: Your hips and knees extend to allow you to raise your body - that means that both your quadriceps (knee extensors) and your hamstrings (hip extensors) are contracting to raise your body - at the same time.

This phenomena of both the hamstrings and quadriceps contracting at the same time is called co-activation. Why is this important? It is important because co-activation of the hamstrings may reduce the amount of strain experienced by the knee and its ligaments (2, 6, 9). The theory goes like this; when the hamstrings are co-activated, they will absorb some of the strain experienced by the ligaments of the knee (so this will reduce how much strain is experienced by the knee).

When performing an open kinetic chain exercise like the leg extension, only the knee is flexing and extending - the hip is not. That means that there is no co-activation to reduce the load on the knee.

So exercises like leg extensions and leg curls may be worse for the knees than exercises like squats and leg presses!

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Setting Goals

Imagine you are on board a boat in the middle of the ocean. Clouds are starting to roll in, and a storm is imminent. You have no choice but to head for land. Unfortunately you don’t have a compass or radar. You don’t even have a star map. How are you going to get back to the safe comforts of land? The sad truth is you’re not. The most you can do is start the engine and pick a direction. Unfortunately the wind, the tide, and the raging sea will soon take you off course. You could get lucky, but what are the chances of that? Most likely you will end up in exactly the same place you started from. However, the storm is now on top of you and it is beginning to thunder and lightning.

Now imagine yourself in the gym. You’re dressed in your workout clothing. You have your towel and your bottle of water. You walk up to the bench or the leg extension machine. But instead of clouds moving in, you’re thinking about what weight to put on and how many reps to do. You are wondering why you haven’t made the gains you thought you would. Or you see yourself in the mirror and wonder why you haven’t lost the weight you said you wanted to lose six months ago. The reason for this is simple. You have not taken the time to prepare for your journey. You are traveling without a map or a guide.

The guide I’m talking about is your GOALS!

setting goals

Setting goals and devising a detailed plan to achieve them is the key to success! When you set goals and follow your plan, success is as easy as 1-2-3.

1) Sit down tonight with a pad of paper and a pen. Go to a quiet place where you won’t be distracted. Make sure the television is off. Tell your spouse or whoever you may live with, not to disturb you for half an hour. Now, think about what is important to you. What you want to achieve. You can include all aspects of your life or just your training. However, you should eventually do this for everything you want to accomplish in your life. In either case the process is the same. Start making a list of what you want to achieve. It may be weight loss, muscle mass, strength, more energy, or fitting into some of the clothes you have in your closet that you haven’t worn in a while. Take your time. Now, write down exactly when you want to accomplish this goal by. Include the month, day, year and time of day. The more specific the better. You have now transformed a wish into a goal.

2) Now, think about what it will take to reach your goal. Remember to include things you must give up. In fact, listing what you must give up in order to achieve you goal is just as important as writing down what you have to do. This is the test to see how important the goal you set for yourself really is. Now that you are finished with the balancing test, its time to get specific. Write down everything you need to do that is necessary for you to reach your goal. Start broad and then get more specific. For example, if you want to lose twenty pounds by September of next year, make the first thing you must do is lose 1.6 lbs per month for the next twelve months. Write this (sub goal) on the upper right side of your paper. Then, for each sub goal write what it will take to achieve that goal. Continue doing this until your list includes things to do daily. The example above may look like this:

Lose twenty pounds by September 1, 2015
Lose ten pounds by May 1, 2015
Lose five pounds by March 1, 2015
Lose a pound and a half by February 1, 2015
Lose a half pound by next week
Do three half hour spinning sessions this week, Tue/Thur/Sat
Cut my total caloric intake by 550 calories this week
Attend one Cardio Karate session this week, today at 6 pm

3. Climb the ladder.

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The First Step To Getting In Shape

Getting In Shape Bodybuilding

The hardest part of getting in shape is that initial leap from the couch into a pair of sneakers. Once a program has begun and becomes an established routine, each day it becomes easier to set off on that walk as progress made and a sense of well being develops. The trick is to make working out a habit, treating it as a part of your schedule that can’t be canceled or compromised. Being in shape reduces stress levels and makes you more confident and capable in every other aspect of your life. As such, it needs to be given as much emphasis as grocery shopping and getting to work on time.

So, let’s get you started. When I first sit down with clients, I ask them to list three activities that they enjoy doing (physical activities - surfing the web doesn’t count). These can either be solo or group sports that they’ve done in the past, or something new that they always wanted to try but haven’t got around to. It can mean developing a weight program in a gym, hiking, biking, or extending the daily dog walk for twenty extra minutes at a higher intensity level. It’s always highly individual. The only qualification is that it must be an activity that you have fun doing- forcing yourself through a despised step aerobics class increases your likelihood of quitting after a few short weeks. It is best to start with three activities, including at least one that can be done indoors in case of inclement weather. That way, your focus is narrowed. If you record ten things, and sit down before each workout trying to decide of you’re in the mood for biking, Tae Kwon Do, or skydiving, it’s easy to become overwhelmed and choose the path of least resistance by opening a bag of Chips and watching CNN.

Once you have your three workouts of choice, sit down with your calendar and find three times a week when you will always have a free hour. Even people with inordinately busy lives can pencil in three hours a week. I once trained a rock star who claimed that while on tour, it was simply impossible for him to find a spare minute. But when we sat down with his calendar, we found a time during which his tech crew was setting up that would be perfect for him to hit the hotel gym. He soon discovered that taking the time out for a workout actually helped him to relax and focus before he went on stage.

For most people, mornings are best. If you work a traditional, 9-5 day, the chances of you training consistently after hours are low. Either you’ll be too tired, or will have social or family commitments in the back of your mind, tempting you to cut the workout short or to skip it altogether. Rising early gets easier as time goes on, and almost every gym is now equipped with more than adequate showering and dining facilities. Getting the workout out of the way lets you start the day feeling good about yourself, having already accomplished something, and leaves the evenings free for relaxation.

I usually recommend starting out with three sessions a week, building up to four or five, depending on what you want to accomplish. Working out with a friend or hiring a personal trainer can be a prime motivator, because on the days when you’re just not in the mood to clock those three miles, there’s someone there to push you into completing your goal. And of course, if you’ve hired a trainer and must pay whether you show up or not, the level of commitment is much greater.

Everyone falls off the wagon at some point or another. It tends to happen when someone has either become bored with their routine, or is frustrated because they are not meeting their goals. Every few months sit down and re-evaluate your program. Are you still excited to get up, get out there, and do it? Or is it time to try something new? Your body adapts quickly to repeated exercise patterns. It is part of our evolutionary package- if you run 5 miles a day for three months straight, your body makes you very good at it, assuming that it is necessary for survival. At this point the law of diminishing returns kicks in. That’s a good time to compose another list, or to vary what you’re doing (try to run at a consistently faster pace, or alternate speed-walking with strolling.) If you are not meeting your goals, try to determine why. Are you eating more, or eating the wrong kinds of foods? Has the exercise not been at a great enough intensity? Talking to a trainer or a registered dietitian can sometimes help pinpoint the root of the problem and will help you to adjust accordingly.

Incorporating exercise into your life can be one of the greatest and most rewarding decisions that you ever make. It strengthens your heart, improves your lung capacity, and benefits both your body and your mind. Keep setting new goals- challenge yourself to accomplish things you never would have thought possible. One of my clients has suffered from arthritis for twenty-five years, and last year she realized her lifetime goal of climbing Half-Dome in Yosemite. You can succeed at anything you set your mind to. Take that first step, and I promise you will never regret it.

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Consistency: A Vital Part Of Your Goal Setting

Consistency is an integral part of the body sculpting equation. Many times I’ve heard people give their opinions on what factors are key in the process of achieving your body-image goals.  Some people say that the initial hurdle of motivating one self to actually workout can be the toughest battle they’ll face.  Others complain that they’re too busy and don’t have enough time.  However, I consider the consistency to be the single most vital aspect of one’s training regime.

consistency training

Once you decide that a new and improved body is your objective, its time to prepare a formula for success.  A synergistic blend of exercise, rest and recuperation, diet and supplementation is a solid foundation on which to build you routine.

A. EXERCISE.  Depending upon what your goals are, your exercises will vary.  If you wish to lose weight, it would be beneficial to engage in higher repetition, low weight movements.  This helps to raise the body’s metabolism acting almost like an internal furnace.  By performing such exercises as jogging, brisk walking, raquetball and weightlifting with light weights - for at least thirty minutes, a body’s metabolism is raised for several hours.  In this metabolic state, the human body is much more capable of burning fat storage’s than in a rested state.  Consistency comes into play because in order to accomplish the desired intent (fat loss), workouts must be executed five or six days a week.  Failure to maintain a five day schedule may decrease the desired effects, though results will be seen.

For mass-building, the routine tends to favor higher weight, low repetition and less frequent workouts; rather than doing weightlifting exercises with lots of reps and light weight, which will burn fat and prevent lean muscle mass building.  Since this type of activity requires you to do much more strenuous workouts it is essential to make rest and recuperation almost as important as the workout itself.  For beginners, a one day on, one day off routine seems to work best.  A full day off after a mass building workout will insure that the body has had an opportunity to recharge and prepare itself for the next workout you have planned.  As far as sleep goes, seven to nine hours is a must.  Don’t get concerned about missing a couple of hours of sleep from time to time though.  More importantly, try to make sure that on the nights that you do workout, you get as much sleep as possible.  Your body will thank you by feeling rested and stronger in the morning.  Once again, consistency plays a major role because only by maintaining regular intervals of rest and recuperation, will you insure that your exercise efforts are not being wasted.

B. DIET.  Just as you have to perform exercises differently depending on whether your looking to lose body fat or gain lean muscle, you must also take on different dietary habits.  For weight loss, specifically fat-loss, one main mind set to maintain is, to ignore all the previous fad diets you might have tried.  These diets almost always are intended to make money rather that new and improved bodies.  I’m sure any of these diets will work for some people, some of the time, however in the long run, the only weight loss that you’ll achieve is in your wallet.  The only time tested “diet” I’ve ever witnessed long-term fat loss results with is one which costs no money.  By carefully reading the nutrition information on the foods that you purchase, take notice of the fat calories and fat grams.  These will ultimately be the decisive factor for the majority of “dieters”.  Initially, try to simply cut down in these areas gradually.  If you attempt to cut out your fat calories at once, you may find yourself craving all the wrong foods.  By slowly changing your dietary habits you stand a much better chance at permanent fat loss as well as a healthier lifestyle.  Focus on consistently reading the nutrition information on the products that you intend to consume.

Many people interested in lean muscle gain think that simply exercising and eating a ton of food daily will give them the body of a muscle magazine model.  The truth is that you should follow similar eating habits as those looking to lose fat.  You should, however, eat more often and larger quantities.  Weight gainers should also take note of the fat grams in their foods or you’ll wind up finding a spare tire where your waist use to be.

Whether you are trying to “beef-up” for the beach or shed ten pounds for that new bathing suit, the wisest path to your own personal success story is to be consistent.

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