10 steps toward weight loss and fitness

Content 1. 10 Steps Toward Weight Loss and Fitness

2. Weight Loss and Fitness

3. Plan Your Way to Effective Weight Loss And Fitness

4. The Benefits of Aerobic Exercise For Weight Loss and

Fitness

5. Top 5 Exercise Myths For Weight Loss and Fitness

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1. 10 Steps Toward Weight Loss and Fitness

Whether you are trying to lose 10 pounds or 100 it can seem like an

impossible task. When things get difficult it is easy to lose focus and

simply stop trying, thinking you have failed - again!

We've all heard that the best way to set goals is to write them down.

As simple as this step seems, sometimes we overlook it.

If you have been looking at a blank piece of paper trying to figure out

where to even start on your weight loss journey, I have some help

for you. Listed below are 10 easy "first steps" that anyone can do.

Start with #1 and work your way to #10.

Each step you complete will be a step closer to your goal of achieving

your ideal weight. There's nothing stopping you now so get going

and enjoy the journey to a better, healthier you.

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1. Set realistic goals. Anyone who has ever set an unrealistic weight

loss goal will tell you that not meeting your own expectations is the

fastest way to fail at weight loss. You should plan to lose no more

than 1-2 pounds per week. In general, people who set realistic goals

will exceed it during at least the first few weeks. Exceeding your

weight loss goals will give you something to get excited about, and

keep the weight loss process positive.

2. Get support. When you make the decision to lose weight, enlist

the help and support of your friends and family members. Having

people around you who will encourage you through the process is a

great way to start.


3. Learn to keep things in moderation. When your goal is to lose

weight, remember the old saying...all things in moderation. By

following this mantra with eating and working out, you will lose

weight at a reasonable pace and feel good while doing it!

4. Join a program. Weight loss groups are popular for more than just

their diet plans. They help people to form a community with other

people who have the same goals. This extended support network is

great for making weight loss more exciting - having someone with

whom you can share your excitement. It is also a great way to talk

through some of the issues that you might be experiencing with your

weight loss program. Support is crucial when you are attempting to

make major lifestyle changes.


5. Buy yourself a portable music player. Music is one of your biggest

allies when trying to lose weight. Listening to music will make

exercise time fly by and it can definitely improve your mood.

6. Get a buddy. Having a close friend or family member agree to lose

weight with you is an excellent way to get the support you need. And

it gives you someone that you can learn tips, swap recipes and try

new exercises with. Losing weight with a friend is also good for

people who need an understanding friend to talk things through

with.

7. Choose your information sources wisely. If a friend or co-worker

offers diet advice over a fast food burger and shake - you need to

decide whether their advice is the right way to go. Instead find

trusted sources of information such as your family doctor, a

nutritionist, the trainer at your gym or even a reputable website.

Finding someone who can answer questions when you have them


can take a load off your mind and make you feel good that you're

making informed decisions about your weight loss.

8. Dress for weight loss success: In order to start thinking thin, pay

attention to what you are wearing. Overweight people tend to dress

"bigger" than they actually are with baggy or oversized clothing. As

you begin losing weight, consider some updates to your wardrobe

that will accentuate your best features and help you to remember

that losing weight will make you more attractive in your own eyes.

9. Remember, there are no guarantees with any weight loss plan.

Keep in mind that there are no guarantees with any weight loss plan.

While some people may see temporary benefits from fad dieting or

other quick fixes, overall the best way to approach weight loss is by

modifying your lifestyle and adopting a healthy way of living.

10. Stay off the scale. For best results, do not weigh yourself more

than once a week at the most. Since a healthy goal consists of a plan

to lose no more than 1-2 pounds per week, you may not see

significant results until several weeks have passed. Spare yourself the

disappointment of seeing little change and plan to weigh yourself as

infrequently as possible.

There you have it - 10 easy steps to get started on your way to better

health and fitness. Here's to your success and your great new life!



2. Weight Loss and Fitness

The amount of calories you consume and the amount of energy you

expand is directly related to weight loss or gain. Simple, right? Not

really quite as simple as that. There are other factors that come into

play that are not talked about too much.

If you go to any of the "diet" centers, many times they will focus on

the food you eat and tell you to concentrate on that. You look at the

commercials with Kirsty Ally and she talks about the great food and

she's not starving or missing out on desserts, because the program

has all that 'sinful' food. But the thing is, you aren't going to eat their

food all the time or forever, so what's a girl to do?: )


The thing that happens is that you revert to your former eating

habits and probably return to your original shape. Many people add

to their original weight, at least a couple pounds. This is why there is

a series of commercials using the expression stay an 'after' meaning

don't return to your before weight.

The only way you can "stay an after" is if you change your lifestyle

from your "before" lifestyle. Meaning you need to incorporate the

eating habits and some sort of exercise program and MAINTAIN that.

The exercise program tends to get overlooked, but that must be a

part of your plan. It is a known fact that muscle burns more calories

than fat, so if you have more muscle, you are using more calories,

even if you are just sitting around watching TV. no extra effort

needed, the muscle is helping to keep you in shape at all times.

When you just change your diet you tend to lose muscle. When you

lose muscle, your body doesn't work at hard at burning calories.

What goes on is you lose muscle and then you start eating like


"before" and your body doesn't burn the calories like it used to, so

you gain the weight back faster than before, and you don't add

muscle, you add more fat; unless you are exercising.

Here's the next thing. The exercise that most people turn to is cardio

(running, biking, walking, etc.) to burn the fat. But that doesn't add

much muscle to your frame. The better option is to lift weights. This

will burn calories and 'replace' fat with muscle, which will in turn

burn more calories and get you started in the opposite direction of

the fat burning operation. You will gain muscle and it will help burn

calories and keep you in shape.

Lifting weights will not necessary make you lose weight, but you will

look and feel better. Muscle is heavier than fat, but it is also more

dense. You can keep the same weight and drop a few inches off your

waist. Women don't worry, you don't have the testosterone to gain

huge bulky muscles. You will keep a trim fit appearance and not turn

into a 'muscle-y mannish' woman. That can't happen without some

serious supplement help and probably steroids as well.

Before anyone writes me to defend the Jenny Craigs of the world, I

am not putting down any healthy method of weight loss. If a center,

Weight Watchers, Jenny Craig, whatever, can help you on the track

to health and fitness that is terrific. They can provide excellent

support groups and calorie counting methods and all that stuff. I am

just saying that unless you incorporate a change in your lifestyle, you

are likely to gain weight back. I know the "weight loss centers" all

agree with that.



3. Plan Your Way to Effective Weight Loss And Fitness

What to do with a weight loss fitness plan? Make sure that it

addresses your needs exactly. Don't make the mistake of rushing into

a weight loss fitness plan just because others swear by it. This isn't to

say that you should never, ever use it, but rather, before sticking to

anything, take the time to assess if that particular plan really does

suit you.

Research

Popular weight loss fitness plans are generally available in the

internet so gathering information on each one is relatively easy. Read

through each thoroughly to understand what underlying principles

make each weight loss fitness plan work. Apart from its main

principles, familiarize yourself as well with how the plan flows and

what needs to be done to execute it. Base your judgment on

whether to use a plan or not from the information that you've

gathered. Not only will doing research give you vital information on

what weight loss fitness plans are available for you to use, but you

can determine as well if they can be integrated into your lifestyle

without trouble. While lifestyle changes are necessary for weight

loss, it is possible not to tax yourself too much in order to introduce

changes.


Tell your doctor about it

Apart from doing independent research, consulting with your doctor

may be one of the easiest ways to find out if a particular weight loss

fitness plan would work for you. Your doctor knows your medical

history best, and with professional training, can determine for you

how well weight loss fitness plans work on their own, and when


applied to your situation. Besides that, consulting with your doctor is

highly recommended most especially if you are suffering from any

health condition as this will help ensure that your health is

safeguarded. If you don't have a specific fitness plan in mind, you can

inquire instead with your doctor as to what fitness plans he can

advise for you.



4. The Benefits of Aerobic Exercise For Weight Loss

and Fitness

Want to learn how aerobics can change your life? Consult the

experts what types of aerobic exercises will work best for your body.

Aerobics are the key to living a healthier and physically productive

life, so don't wait another day before starting a new healthy program

that includes aerobics.

The key to weight loss is to increase heart rate and metabolism by

spreading out moderate levels of energy over a longer period of time

to trigger the use of fat in energy production. Doing it right could be

a cure for obesity. There are many advantages of aerobics, which is

why this form of exercise is both important and popular among

health-conscious people.


Exercise can be broken down into two categories: aerobic and

anaerobic. These differ in the ways in which your muscles contract

during the exercise and how energy is generated within the muscles.

Examples of anaerobic exercises include weight training or strength

training, and with aerobic exercises, even the most well-built

bodybuilder will not be able to run, swim, etc for long periods of

time.

During aerobic exercise, your body breaks down glycogen to use for

energy. If there is not enough glycogen in the body, you start using

fat reserves instead, which is why you lose weight. Unlike anaerobic

exercise such as weight training and strength exercise, aerobic

exercise requires more on body's stamina and not muscle strength.

Benefits of aerobics exercises are great, which is why most doctors

recommend them to patients, even if you enjoy a normal weight.


Some of these benefits include strengthening the repertory muscles,

enlarging the heart to pump more efficiently, increasing the flow of

blood (and oxygen) in the body, and increasing endurance. Aerobics

decrease the risk of death due to cardiovascular problems and of

osteoporosis in both men and women.

Aerobic exercise can be done from home or attend classes with

groups. Many doctors recommend it to patients as a mean to

maintain healthy lifestyle. Regardless of age, youngsters or seniors,

aerobic exercise is one of the best forms of activities to keep fit as

well as for weight management.

Are you interest to learn how aerobics can change your life? Consult

the health care professional what types of aerobic exercises will

work best for your body. Aerobics are the key to living a healthier

and physically productive life, so don't wait another day before

starting a new healthy program that includes aerobics.

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5. Top 5 Exercise Myths For Weight Loss and Fitness

Below are the top 5 exercise myths for fitness and weight loss.

1. Weight training will increase muscle mass instead of decrease

weight

Most people will suggest exercise programs that are limited to

cardiovascular exercises and aerobic exercises if your aim is to lose

weight. The truth is weight training can get your heart beating faster

and bring you to your "fat-burning zone". This is the level where your

body prefers to burn fat instead of carbohydrates. As long as you do

not use very heavy free weights you will not bulk up. Instead, you

will tone down.


2. Repeating exercise sets everyday is the best way to lose weight

Muscles have a way of coping with strain. If you introduce the same

routine to the body on a daily basis it will adjust to the strain which

makes your work-out less effective. By varying your exercise

everyday, you can get the most out of your work-out.

3. Limiting the range of motion works out muscles faster

Some trainers limit the range of motion so you can be introduced to

types of resistance; flexing and relaxing. However, by limiting the

range of motion, muscles form irregularly, not following your body's

natural contour. It also opens you to higher injury possibilities.

4. Exercise should be done towards the end of the day

Popular belief is that exercises should be done during the end of the

day so you feel less lethargic. The truth is, if you exercise during

mornings it makes your metabolism faster, helping you burn calories


more efficiently. It even helps you to have a better disposition for

the rest of the day because endorphins are released during exercise.

5. You do not need to diet if you work-out

On the contrary, diet is very important when exercising to lose

weight. You have to make sure that you take in fewer calories from

fat and more from protein and carbohydrates so unburned calories

will not be stored as unsightly bulges.



10 steps toward weight loss and fitness

Health & Medicine