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3 Minute Fast Abs Workout
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Lose 50 pounds in 2010 – Weight Loss "Secrets" Revealed
Hi All,
With the holiday season just around the corner, 2009 is all … but over If you are waiting until 1 January 2010 to establish their weight loss goals, you could be waiting a long time …
If your goal is weight loss in 2010, then you need to start planning now …
Secret # 1: Planning.
As the cliche goes … "If you fail to plan, you plan to fail." So the key is in your plans to lose weight in 2010 to be on paper 2010 starts. This means making all necessary investigations (such as reading this article) and the creation of a simple system that can be used as a kind of GPS to navigate through the journey of weight loss. You do not want to search for addresses after you lose, right?
Secret # 2: Simplicity.
Your plan should be simple and easy to remember. We tend to complicate things because somehow things just does not seem so important or "real." As the cliche goes … "Common sense is not so common!"
Secret # 3: Foundation.
Your plan need to be simple and should also build a solid foundation that can be used to make more progress over time. Often, in a burst of inspiration that we set out to do things that are too ambitious and once the initial inspiration disappears, we get too overwhelmed by our goals too ambitious and give up all together.
Small changes in a period of time are more likely to be of long duration that the main changes made in a short period of time …
As another topic going … "Slow and steady wins the race .."
Secret # 4: Short-term objectives / milestones and rewards.
Your plan should have short term goals or milestones. So when you hit the milestones you can reward yourself. This keeps the fuel burning inside you and keeps you energized to hit the next milestone. Time also reduces the anxiety that comes with having a long-term goal.
In short, "rewards reinforce the new behavior."
That said, let's pull all the principles together to lose 50 pounds next year ….
A few things to remember ..
1. One pound equals 3500 calories. So on average will have to lose 500 calories a day to lose a pound a week.
2. Walk 1 mile burns a little over 100 calories.
3. One year has 52 weeks in it.
4. So if you lose a pound a week, you will lose at least 50 pounds or more in one year (unless the weight loss plateaus and contingencies .. I will try in my next post).
Now that all the principles and fundamentals are out of the way, here's the plan …
Principle # 2 and # 3 (Keep it simple and build a base)
1. Walk for 30 daily. You can walk for 15 minutes after lunch and 15 minutes after dinner. You will burn about 200-250 calories.
2. Eat whatever you want but in moderation. No second helpings. There will be times when you just can not resist a second helping. That's good. It just means you're going to walk 15 minutes that day. Of course, do not use this as an excuse to take a third course and walking 30 minutes extra!
3. Weigh yourself on a specific day each week, for example, on Friday.
4. Eat only salad (with or without chicken / fish / meat / tofu) for dinner ,1-2 days per week. Make sure you at least eat salads the day before reluctantly in. So, no carbs for dinner before the weigh-in day.
5. Drink a glass of water before and after each meal.
6. They have 3 meals a day. If you eat a light meal and get hungry again, have a snack. (For example, fruit and 1 serving of nuts, or nonfat yogurt and granola).
7. Do not skip meals and not starving.
There will be weeks when you fall off the wagon … This could be the result of many great lunch or dinner or over drinks and / or some exercise. Okay. This is an opportunity to reassess the foundation plan and start again.Since this will be a permanent change that you are doing is very important not to be too hard on yourself.
When you fall off the wagon, again follow the plan of a day at a time and soon you will have enough momentum as we continue to build on the success of each day. You can always walk a few extra minutes each day of the following week to catch up or replace meals salads bit more of the following week. The key is to not see a day or a week of not being in the plan as a disaster or catastrophic failure!
Principle No. 4 (short-term goals and rewards)
It is also essential to reward yourself every time you reach a small goal or a milestone. For some, this could be achieved by each lost 5 kilos and some could be lost every inch around the waist. Make sure your short term goals are within reach. For example, a reasonable goal is to lose 4 kilos in a month. Once you do, say they are rewarded with new shoes, or iPod shuffle you've had in your eyes.
Or could just be rewarded with an ice cream or a pizza to follow the plan of success for a week.
This reinforces the success and remains the inspiration to achieve his next goal. This is especially important when making changes to your lifestyle, weight loss or otherwise.
Make sure the rewards are part of the plan for at least the first short-term objectives. This means writing exactly what your goals are short term and what will reward them with the reach. This eliminates the confusion that comes with the maintenance of all in your head.
When you've been following the basic plan for a while and feel comfortable with it, it's time to step it up a notch … I'll cover that in my next post …
Good luck with your success in losing weight!
Stay tuned in .. Read more about weight loss http://harshathlete.blogspot.com/
Busy People's weight loss – how to squeeze more results in less time doing cardio
Maybe you're a busy person. You have the handle the pressure of juggling work, spouse and children. Then you put in time for your cardiovascular workout. Some people can walk to a cardio machine, click on "Quick Start" to start and then begin your cardio training.
I'll be the first to say that I am not one of those people. For me, cardio is boring. I can not stand running on a treadmill for long, say more than 45 minutes. If I had to choose between the treadmill, bike or ellipitical, the machine I like least, should be the elliptical machine.
Want to reduce cardio training time (and boredom) by half?
As I said, I can not 'standing for long periods do cardio inside. I'll take it outdoors when possible, but sometimes it just does not fit into for reasons of time management.
With shorter sessions, you need to focus on quality not quantity.
A council can do to get ready for my training session is to wear my gym clothes under my work clothes. Thus, pulling me away and I'm ready for my jog or a session of lifting. What also helps is if I have my iPod ready with the motivation of the music.
To a quick session, cardio goal, I will mention two of the most popular machines at my gym, the elliptical or treadmill. (which are so popular at the time, especially during peak hours is a line to wait your turn)
Can you believe that? Having to wait in line at the gym? While doing any cardio, consider their form of biomechanics as this increases your calorie intake.
Let's go over two states – and steady state intervals. With shorter sessions, you need to focus on quality not quantity. Also, do not make more than a severe bout of interval of one week if you want to maintain their motivation because I think some taxes on the body.
Start every workout with a heating and cooling. Will remain similar along all lines. On the treadmill, walk a couple of minutes to three to four miles mph displacement after five to six miles per hour without an incline. As more heat, increase the incline of about four to ten percent. Increase speed of movement until you are breathing hard, but are far from running out of breath.
Maintain this pace for about 15 minutes.
To cool, if you raised the slope, fell down again so that horizontal. Then, jog or walk for two minutes of the slowdown. That's going to be about twenty minutes shorter. For treadmill intervals. It begins with a warming of four minutes in three to four miles per hour, then five miles without the slope.
After the momentum by increasing their running speed over miles an hour that leaves you breathless for a minute. Then recover by slow jogging or brisk walking five to six km / h for an hour repeat repeat that upward and then recover for a minute. Repeat six times.
For cooling, jogging and walking for two minutes of the slowdown. Got it?
Do you see how simple and short this is?
Elliptic 2 Quick Workouts – steady state and the intervals (Sprint and downs)
The two are similar, except its position in the elliptical and suspended particles or steps per minute. Due to different elipicatal machine models vary, the intensity levels of the configuration can vary. I will not list here.
For its "steady state" on the elliptical, standing with hands on the top rail.
Your shoes should touch the front edge of the platform with your knees slightly bent. Your PMS, the target of 70 to 100. For cooling, by its elliptical "steady state", he wants to do two minutes of walking, standing.
Sprint and / or raise the intervals.
Where are your hands? When climbing, your hands are on the corner closest to the body.At the sprint, the hands should rest at the top of the railing.
In general, when you are making increases, the knees bend deeper and faster SPM. This will work the glutes and hamstrings more effectively.
Go hard for a minute, slowing the rate of one minute. Repeat the cycles of six more times for 20 minutes.
I like the elliptical because it may compromise the upper body far more effectively with the mangoes are found in many machines. This type of training causes any impact on the joints to provide a wider range of intensity alter the configuration of other machines.
