One of the things people hate to do is exercise, but to have an effective weight-loss plan and life change we must incorporate physical activity, cardio, strength training, etc. People who are overweight are more susceptible to certain illnesses and diseases. Did you know that by losing even 5-10 pounds you lessen your chances of getting diseases such as diabetes, heart disease and cancer? That's enough of an incentive for one to exercise alone.
http://www.healthgoods.com/education/Nutrition_Information/Weight_Control/health_risks_overweight.htm
When starting out, I recommend getting at least 30 minutes of cardio. You've got to build that heart rate up to get into your fat-burning zone also known as your target heart rate. Determine your target heart rate with the tool below and once you're there, stay there for at least 20-30 minutes during a work out.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
There are many options for your cardio workout. You can run or jog, go to the gym, join an aerobics class (I highly recommend dance aerobics, it's fun!), and for those who have small children or do not have the time to go to the gym, you can buy a DVD and just work out at home. I actually do a combination of all of these, but you don have to. Pick one and do it for a while and then switch it up a bit. You need to have a good variety when working out. Be sure to strength train at least 2-3 times a week. This will help you to build muscle and muscle burns fat faster and of course, burning fat means losing pounds and inches.
Showing posts with label dieting. Show all posts
Showing posts with label dieting. Show all posts
Saturday, July 18, 2009
Thursday, July 16, 2009
Set yourself up for success by setting goals
Hello again...
Ok so if you've read my last blog entry you'll know that mentally preparing yourself for this challenge is a key factor. Now let's move on to your first lesson...Goal Setting.
If you ever expect to do anything in life and succeed, you have to set goals. This is a basic principle in life. There are appropriate ways however, to set your goals just as there are inappropriate ways. Most people fall into one of 2 catorgories.
*Not setting goals*
If we are honest with ourselves, we will admit that we truly have a fear of failure. That's normal...no one wants to fail, but you can't allow that fear to cripple you. You must realize that only you can control your destiny. You can overcome any obstacle that happens your way.
Let me tell you why most people do not set goals for losing weight. In order to set a goal, I must first take an inventory of myself and realize where I am. Then, I must decide where I want to be. This is my goal. It's scary to realize this goal because, let's face it, we don't want to know where we are. We know we are overweight, but we really don't want to know just how overweight we are. Most people won't even get on the scale for this same reason, but what happens is that because you have failed to set at least one goal - even one small goal, you have nothing to measure your success by. You have nothing to challenge you to do more and in a sense, you have doomed yourself to fail before you have given yourself a chance to succeed.
*Over-setting goals...
It's amazing how the mind can work. If you think about it, your ability to succeed is driven by your mentality. When we set our goals, we must be careful not to over set. Meaning, never set a goal that is not within close reach. Why? Because for you, it will feel like you'll never get there. If you say to yourself, my goal is to lose 100 pounds and you manage to lose 10, you'll be happy for some type of loss, but you'll still feel engulfed and overwhelmed by that 90 pounds you have left. We live in a society where everyone one wants everything to happen fast. Most of the time, when we set these large goals, we end up quitting before we reach them because it's simply taking too long.
Now, there is a proper way to set goals. Instead of saying I need to lose 100 pounds, try this. My goal is to lose 2-3 pounds a week. This is certainly attainable and you are more likely to reach this goal. Remember it's all about your mentality, so when you actually reach a goal, you will have made an accomplishment and you will feel successful! You are now more likely to set the next goal and reach it as well.
Ok so if you've read my last blog entry you'll know that mentally preparing yourself for this challenge is a key factor. Now let's move on to your first lesson...Goal Setting.
If you ever expect to do anything in life and succeed, you have to set goals. This is a basic principle in life. There are appropriate ways however, to set your goals just as there are inappropriate ways. Most people fall into one of 2 catorgories.
*Not setting goals*
If we are honest with ourselves, we will admit that we truly have a fear of failure. That's normal...no one wants to fail, but you can't allow that fear to cripple you. You must realize that only you can control your destiny. You can overcome any obstacle that happens your way.
Let me tell you why most people do not set goals for losing weight. In order to set a goal, I must first take an inventory of myself and realize where I am. Then, I must decide where I want to be. This is my goal. It's scary to realize this goal because, let's face it, we don't want to know where we are. We know we are overweight, but we really don't want to know just how overweight we are. Most people won't even get on the scale for this same reason, but what happens is that because you have failed to set at least one goal - even one small goal, you have nothing to measure your success by. You have nothing to challenge you to do more and in a sense, you have doomed yourself to fail before you have given yourself a chance to succeed.
*Over-setting goals...
It's amazing how the mind can work. If you think about it, your ability to succeed is driven by your mentality. When we set our goals, we must be careful not to over set. Meaning, never set a goal that is not within close reach. Why? Because for you, it will feel like you'll never get there. If you say to yourself, my goal is to lose 100 pounds and you manage to lose 10, you'll be happy for some type of loss, but you'll still feel engulfed and overwhelmed by that 90 pounds you have left. We live in a society where everyone one wants everything to happen fast. Most of the time, when we set these large goals, we end up quitting before we reach them because it's simply taking too long.
Now, there is a proper way to set goals. Instead of saying I need to lose 100 pounds, try this. My goal is to lose 2-3 pounds a week. This is certainly attainable and you are more likely to reach this goal. Remember it's all about your mentality, so when you actually reach a goal, you will have made an accomplishment and you will feel successful! You are now more likely to set the next goal and reach it as well.
Wednesday, July 15, 2009
Weight loss tips and secrets...
Hi guys!
My name is Kalia and I am here to share motivation and weight loss tips to help you fight the bulge and become a better, more healthy you!
First things first. Your very first obstacle will be getting yourself motivated. Have you ever heard the phrase "you are your own worst enemy"? Well that is certainly true. We can and we will come up with every excuse in the book to not embark on this journey.
I will wait until monday. I will wait until after the holidays. I don't have time. I don't feel like it. It's too hard. I can't afford the gym. I don't even like the gym.
Sound familiar? Well those were the same things among many others that I used to tell myself. So in this first blog, albeit short and sweet, I ask you to prepare yourself mentally for the road ahead. Strip your mind free of all reservations. In order for you to succeed, you have be a willing participant in your own journey. Will it be easy? No. Are there going to be times when you want to give up? Yes. However, I promise you that once the weight begins to fall off and in time as it continues to melt away, you will remember those tough moments and you will say to yourself..."It was well worth it!" Don't be your own worst enemy. If you will agree to take that first step...or should I say leap of faith, lol, I will be here to encourage you, applaud you and walk with you through those tough times.
Please feel free to subscribe to this blog as we will cover a lot of useful information in the time to come. Let's take control over our bodies and make it to the end! Tomorrow, I will talk about one of the foundations of your journey, this is a very important step in the beginning stages so stay tuned...
Later!
My name is Kalia and I am here to share motivation and weight loss tips to help you fight the bulge and become a better, more healthy you!
First things first. Your very first obstacle will be getting yourself motivated. Have you ever heard the phrase "you are your own worst enemy"? Well that is certainly true. We can and we will come up with every excuse in the book to not embark on this journey.
I will wait until monday. I will wait until after the holidays. I don't have time. I don't feel like it. It's too hard. I can't afford the gym. I don't even like the gym.
Sound familiar? Well those were the same things among many others that I used to tell myself. So in this first blog, albeit short and sweet, I ask you to prepare yourself mentally for the road ahead. Strip your mind free of all reservations. In order for you to succeed, you have be a willing participant in your own journey. Will it be easy? No. Are there going to be times when you want to give up? Yes. However, I promise you that once the weight begins to fall off and in time as it continues to melt away, you will remember those tough moments and you will say to yourself..."It was well worth it!" Don't be your own worst enemy. If you will agree to take that first step...or should I say leap of faith, lol, I will be here to encourage you, applaud you and walk with you through those tough times.
Please feel free to subscribe to this blog as we will cover a lot of useful information in the time to come. Let's take control over our bodies and make it to the end! Tomorrow, I will talk about one of the foundations of your journey, this is a very important step in the beginning stages so stay tuned...
Later!
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