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Archive for August, 2009

Aug
31

Step It Up A Notch To Lose More Weight

Posted by: Harry | Comments (1)

So you’ve lost 20 pounds and you look great. You are getting tons of compliments from friends, family, and co-workers alike. Everyone looks at you like you are crazy when you tell them you are trying to lose more weight. You should be thrilled, right? Well, the reality of the matter is that for many people, after losing the bulk of the weight they had planned, they reach a level where they feel “stuck”.

It’s a weird feeling because you feel good for what you have accomplished, but you can’t really bask in the glory or enjoy your moment

Hitting a plateau is frustrating, but don't throw in the towel just yet. Challenge yourself to lose more weight.

Hitting a plateau is frustrating, but don't throw in the towel just yet. Challenge yourself to lose more weight.

because you just can’t seem to lose more weight or to continue your progress for some reason. This ambivalent feeling of not knowing in which direction to turn is known as the dreaded “plateau effect”.  Now what many people don’t realize is that this “plateau” is actually a good thing. Now before you call me crazy, first you need to understand why this plateau effect happens in the first place, and maybe you will agree.

When you start a new exercise or fitness regimen, you are taking your body (and mind for that matter) out of it’s “comfort zone”. The new exercises are challenging and force you to move in new ways and push yourself physically to new limits. Your body needs to put in a constant effort to complete the task at hand. Your heart pumps faster, your lungs go into overdrive looking for sufficient oxygen, and your muscles are working more than they are accustomed to, causing them to release lactic acid for that wonderful “so sore I can hardly sit” feeling the next day. All these things require a greater amount of energy, which comes from calories. So, what’s the point? Well, simply put, new exercises tend to make you work harder and in turn, burn more calories.

Now over time, your heart and muscles become accustomed to a particular exercise, intensity level, and routine. If you’ve been jogging two miles everyday for the past year, for example, and you never increase your intensity or distance, you are probably quite used to the routine and no longer feel sore after your run. It has become second nature-routine. When this happens, our bodies do not need to work as hard as before and therefore do not burn as many calories. And this is where the “plateau” happens.

So now that you understand how it works, you continue to wonder why it is a good thing. Well, for one, it is a measure of success. It shows that you have become stronger than you were before and can now easily complete an exercise that you once struggled with. Secondly, it will hopefully make you crave a bigger challenge. It’s just like being in kindergarten-you learn your shapes and colors and ABC’s; the cookies and milk and nap time are comforting, but kids need to be challenged to reach their full potential. So, they move on to a higher grade level with new challenges.

The same goes for an athlete. That 2-mile jog may be a comforting routine after a hard day at the office, and it may be great to know you

If you are breezing through your workout and can't seem to lose more weight, then it's time to step it up!

If you are breezing through your workout and can't seem to lose more weight, then it's time to step it up!

lost those 20 pounds- but you and I both know you are more capable of bigger and better things. To reach your full fitness potential, you need to graduate to the next level. And there are several ways you can do this.

An easy way to challenge yourself is by increasing your intensity level or the amount of time you spend doing a certain activity. You can also change up your workout program and try new sports and activities. If you are a soccer player for example, you can continue playing soccer but mix in a few days where you maybe swim or do interval training on a track. If you are a bodybuilder or do strength training (which every one should do to some extent), increase your load or number of reps. Challenge your body-push yourself to the next level.

As a result of these changes, your body will have to work harder to adjust to new environments and situations, and in turn, burn more calories in the process. You will also most definitely increase your lean muscle mass which in turn burns fat and increases your resting metabolic rate allowing you to burn more calories even in your sleep! Now remember, in your quest to “lose more weight”, remember that weight alone won’t give you the whole picture. What you should aim for is fat loss. You may not see that scale budge after all that hard work, but I can assure you you will see positive and drastic changes in overall strength, endurance, muscle tone and definition.

So, don’t get discouraged if you hit that plateau. Instead, use it as a stepping stone to the next level on your fitness journey.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Lose More Weight
Comments (1)

It’s funny how many of us seem to get revved up and try to lose weight quick right around the new year, or maybe a couple week’s before our best friend’s wedding…or maybe the dreaded-er-I mean, exciting-high school reunion. These are great motivating factors, don’t get me wrong. But, there is one big problem-these are temporary “fixes” that prompt us to lose weight quick-and many times, put it right back on a short while later. Many times a lot of people also resort to unhealthy methods of dieting to try to lose weight quick which can negatively affect a person both physically and psychologically. This is often the case of the “yo-yo” dieter.

So how can we still take advantage of the “high” and motivational force we feel knowing an exciting event is just around the corner without resorting to unhealthy weight loss tactics? Well, there are a few things you can do.

1. One of the best tips I can offer is first of all, AT LEAST a couple of months bfore the big event, get a health assessment from your doctor and a certified trainer if possible. He or she can give you an idea of where you stand on your fitness journey as far as body fat percentage and what you need to do to reach your goals.

2. Once you have your “fitness figures” in check and have an idea of what is a healthy weight loss goal for a given time period, break up your big goal into “mini weekly goals”-for example, maybe a 1-2 pound of fat loss per week which would be anywhere between 8-16 pounds in two months!) These “mini goals” will keep you motivated until along the way until the big day and will keep you from procrastinating.

3. Choose a sport or activity you love and just enjoy being part of something bigger. Even if it’s an individual sport like swimming, just

Sometimes, being part of something bigger-like a team-can help you lose weight quick because you enjoy the time you spend exercising.

Sometimes, being part of something bigger-like a team-can help you lose weight quick because you enjoy the time you spend exercising.

being in the pool with other swimmers will give you a sense of community. Use this as an escape from everyday stress. It’s a funny thing, but we seem to shed pounds quicker when we are not actually thinking about it. It’s true. This is analogous to those long workdays. Ever notice when you are really busy time flies? Why? Because it keeps your mind of the clock. When we are enjoying ourselves while doing exercise, time passes by quicker and so do the pounds!

4. Make a countdown calendar and add a “special reward day” at the end of each week of successful exercising. I’ve always loved Saturday’s myself-but you can pick any day of the week that works with your schedule. Pick a day that you take a few hours just for yourself to relax. Maybe hang out with friends, get to the greens for a game of golf, or maybe just a day at the beach with the family is your “cup of tea”. On this day, make sure to continue eating healthy but take a little break from the exercise to unwind and reflect on your progress.

5. Keep your eyes on the prize. This is probably the most important thing to remember. You have a goal, a motivational force helping you keep moving forward. Keep reminders of the big day around to keep going when the “going gets tough”. Enjoy the ride, but keep your eyes on the prize.

Now how can we avoid the “downer” we feel after the big event? Well, the whole point of the five tips above was to help you avoid this “downer” altogether. You see by the end of the two months, you should be feeling a whole lot better inside and out. Hopefully by having found a sport you love-and maybe even making some great new friends while doing so-will give you something to look forward to after that single “big event” is over. Also, realize that everyday is a new opportunity for you to be better-faster-fitter-than you were the day before.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : lose weight quick
Comments (0)

Many of the questions I get from clients and readers alike are regarding tips to lose weight fast. Now this is a tricky subject, because

Looking for tips to lose weight fast? As ironic as it may be, maybe patience is the key!

Looking for tips to lose weight fast? As ironic as it may be, maybe patience is the key!

“quick” is a relevant term-it’s all “in the eye of the beholder”, as the old saying goes. If you’re looking for tips to lose weight fast and want drastic results in “1-2 business days”, you need to take a seat so I can explain a few things to you. You see, weight loss, in order to be successful, has to be a process (and by “successful” I mean you will not get sick in the process and you KEEP the weight off). You can’t expect to lose 50 pounds in a week because you are setting your self up for disappointment.

Many different factors play into the weight loss “game”-and in order to be a winner, you have to play by the rules and put the effort in as far as diet and exercise are concerned. As most of you already know, you NEED to be getting sufficient calories to be going about daily life as well as have sufficient energy to exercise on top of all your other responsibilities. The TYPE of food you put into your body will determine how successful the diet aspect will be. Fuel your body with lean protein, comploex carbs, whole grains, and fresh fruits and veggies-and you will start feeling better from the inside-out.

If, on the other hand you get your calories from highly processed foods, sodas, and other unhealthy sources, not only are you bound to overeat, but you are filling your body with toxins while you are at it. Even your conscience plays a role. Why do you think they call them “GUILTY pleasures”? Well, because these sugary, fatty foods taste great but you and I both know they take a toll on your waistline. Now this doesn’t mean you can never have a piece of grandma’s heavenly chocolate chip cookies–it just means don’t have the whole batch and definitely don’t indulge everyday.

And as far exercise goes-well, you gotta do it. There’s no way around this one if you really want to reach your full potential. Diet can only take you so far. Cutting calories to lose weight is part of the equation, but again you need enough to keep going. So how do you create that “calorie deficit” to shed the pounds? You got it-by exercising.

So for those of you looking for a quick fix, what’s the “silver lining” in all of this? Well, I can assure you that within just a couple of days that you decide to make a change and start a HEALTHY weight loss program balancing nutrition and exercise-you will FEEL an almost immediate, positive difference. This “difference” will in turn boost your mood and all those wonderful endorphins you release when you exercise will make you WANT to keep going. And THAT is the key to successful-and relatively quick-weight loss. Determination, perseverance and most of all, PATIENCE will help you get to where you want to go on your fitness journey.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Comments (0)

My Interview with Bill Phillips after Winning the Body For Life Contest