The golden keys of weight loss are not some buried treasure found by Indian Jones. In fact, you probably already know what they are. So why are so many people still struggling to lose weight? The message is lost in translation. I heard a commercial today that said this particular produce would work wonders for you in your quest to lose weight IF you followed a diet and exercise program. Newsflash, if a produce claims that it will make fat vanish from your body only if it’s combined with diet and exercise, it was the diet and exercise that made that fat vanish not the magic pill. Guaranteed! That said, there’s still a lot of haze around what consists of diet and exercise. Read my last post on the 80/20 Lifestyle to clear up the diet portion. Here, I’m going to talk about the golden key of weight loss #2 which is the cardio portion of exercise.
The days are over that you have to be stuck on the treadmill for hours on end to reach your goals. More and more studies are coming out with compelling evidence that short, intense burst of energy followed by short periods of recovery are far more effective and take a fraction of the time that tradition cardio sessions took. High Intensity Interval Training (HIIT) is by far the best way to spend your time in the gym. It consist of 20 to 30 minutes of cardio broken up with intense periods of work and recovery. Here’s an example of a routine that a beginner can do on a treadmill or any other type of cardio equipment or even outside:
Warm Up: 5 min
Fast Walk: 30 seconds
Slow Walk: 1 minute
Repeat the fast walk/slow walk pattern 14 times for a total of 21 minutes
Cool down: 5 minutes
This will take 31 minutes to complete and is far more effective and not as boring as 2 hours at the same speed. Integrate HIIT into your week by performing the routine described above at least twice if not three times a week. Combine this with the 80/20 lifestyle and a strength training program and lose those pounds now and forever. If you’ve ever wondered why you’re having trouble loosing the unwanted pounds then follow my advise and the advise of thousands of other fitness and weight loss professionals. We have given you the golden keys of success, now it’s up to you.
Stay tuned for details on the Golden Key of Weight Loss #3 where I’ll discuss what exactly a strength training program should look like and how you can keep the pounds coming off all the way through the holidays.
Tuesday, November 17, 2009
Thursday, November 5, 2009
What Are You Waiting For?
The holidays are quickly approaching and we all know what that means. Too much food generally. Oh, the families in town or oh, the company party is coming up or oh, but it’s the holidays. Be honest, have you ever justified eating too much of what you know you should be eating with any of those phrases? I know, so have I. But, lucky for you and me there’s a better way a light at the end of the tunnel. The best thing you could do for yourself is to start that new year’s resolution NOW. What are you waiting for? You know that the longer you wait, the more excuses you come up with, the longer it will take to get those extra pounds off as it stands right now. And you may be contemplating waiting until after the holidays and all those extra calories are consumed. That may not be the best idea. Let’s talk numbers. Weight loss on average is 1 to 2 pounds a week. How many pounds would you like to lose? That’s about how many weeks you can average it’s going to take to get to that goal. Granted, some may lose more than 1 to 2 pounds a week and great but some may lose less. That’s just the reality. It’s not impossible to reach your goal, it a journey. Now that the numbers are out of the way just think how many weeks you may have to add if you chose to get started on your fitness goal until after the new year. Bottom line, what are you waiting for!?
The holidays are stressful as it is, help yourself get through them with beginning a workout routine now. It’s been proven time and time again that exercise reduces stress and release the feel good hormones called endorphins. That’s quite a bargain for your buck, if you put in the time and energy you’ll get out of it less stress, less weight, and a natural high not to mention improved self-esteem and looser clothes. Still not convinced, still trying to come up with excuses. Ok, if you’d like to lose weight and you’re not happy with where you are it’s obvious you’ve got to change something. Why? Because what you have been doing isn’t working. Agreed. I’m not trying to make anyone feel bad I’m trying to say what everyone knows is true but doesn’t want to say for fear of hurting someone elses feelings. The time is now to change what you don’t like about your life. Why wait until 2010 as if that’s all it’s going to take to get you to the gym and eat healthier. I don’t think so.
Ok, so now what? You’re ready to go, you realize there’s no sense in waiting, there’s no magic moment that going to happen as soon as 2010 is here. You realize that if you continue like you’re going and go through another holiday season like you’ve gone through every other holiday season, that getting the weight off will be that much more difficult. Ok, so now what? I’m going to give you the secrets of weight loss. I know it sounds like a gimmick but I guarantee you it’s not.
There are three things that have to match up in order for weight loss to happen now and forever.
#1 A Clean Diet: eat as close to the natural food source as possible. Read my last blog entitled “The 80/20 Lifestyle” for all the details on how to eat clean.
#2 Get on a cardio program at least twice if not three times a week. I recommend interval training, it’s much more effective and you don’t have to send two hours on the treadmill. Interval training is a 25 to 30 min block of cardio divided into walks and sprints. The speed and length of each interval depends on your fitness level. When just starting out warm up for 5 minutes walking, first sprint (or jog) for 30 seconds then walk for 2 minutes. Repeat that sprint/walk interval 10 times for a total of 25 minutes. lastly, cool down with a 5 minute walk.
#3 Begin a strength train program. Hire a personal trainer to show you what do, to keep you motivated, to keep your body challenged and guessing, and to teach you how to formulate your own program. I suggest to hire a personal trainer for at least six months. Reason being, the first three months are the most difficult in terms of forming a new habit of working out and getting your body acclimated to the new stresses that exercise puts on your body. Another REALLY IMPORTANT reason to hire a trainer for at least the first six months is because most people tend to stop their fitness programs and loss heart after the first three months of starting and routine. You’ve probable done this before, you’re full throttle, you’re working out all the time, you’re eating really well, you’re thinking you’re doing really well and can’t wait to see the scale move just like it does on the Biggest Loser. Then you weigh yourself and don’t see nearly the results you were expecting. You get discouraged and quite. Has that ever happened to you or anyone you know. Yes? I know, it happens all the time. But, if you hire a personal trainer for at least the first six months then you’ll get through those tricky first three months and have some real hope of seeing real results. Also, if the trainer is worth anything at all, they’ll give you all the tools you need to make healthy food choices and what it means to eat clean and why eating clean is some important along with a cardio program.
Ok that’s it, the three golden keys to weight loss, a clean diet, cardio, and strength training. If one of those three things are missing you won’t get the long-lasting results that you crave. You may get results, but chances are they won’t last. I’m not being negative, I’m being realistic. I love what I do and it would be a waste of time and energy to give you information just so you could buy into the latest gimmick and never reach your full potential. I want you to be armed with as much information as possible so that this time you truly are successful and this time won’t be like those other times. This holiday season won’t be like the ones before because you’ve decided to make a change, that you’re fed up with trying things that don’t work, that you have the power and capability to change your life today for the better. You have it on the inside of you to make for forever changes not temporary ones. Today is your day. What are you waiting for? There’s no sense in waiting, you’ve been waiting and putting off long enough. You can do this! YOU and do this!
Stay tuned for more on keys 2 and 3 in future blogs. If you’re in the Asheville area and would like to set up a free consultation with me to begin your success story call 828-712-1929 today.
The holidays are stressful as it is, help yourself get through them with beginning a workout routine now. It’s been proven time and time again that exercise reduces stress and release the feel good hormones called endorphins. That’s quite a bargain for your buck, if you put in the time and energy you’ll get out of it less stress, less weight, and a natural high not to mention improved self-esteem and looser clothes. Still not convinced, still trying to come up with excuses. Ok, if you’d like to lose weight and you’re not happy with where you are it’s obvious you’ve got to change something. Why? Because what you have been doing isn’t working. Agreed. I’m not trying to make anyone feel bad I’m trying to say what everyone knows is true but doesn’t want to say for fear of hurting someone elses feelings. The time is now to change what you don’t like about your life. Why wait until 2010 as if that’s all it’s going to take to get you to the gym and eat healthier. I don’t think so.
Ok, so now what? You’re ready to go, you realize there’s no sense in waiting, there’s no magic moment that going to happen as soon as 2010 is here. You realize that if you continue like you’re going and go through another holiday season like you’ve gone through every other holiday season, that getting the weight off will be that much more difficult. Ok, so now what? I’m going to give you the secrets of weight loss. I know it sounds like a gimmick but I guarantee you it’s not.
There are three things that have to match up in order for weight loss to happen now and forever.
#1 A Clean Diet: eat as close to the natural food source as possible. Read my last blog entitled “The 80/20 Lifestyle” for all the details on how to eat clean.
#2 Get on a cardio program at least twice if not three times a week. I recommend interval training, it’s much more effective and you don’t have to send two hours on the treadmill. Interval training is a 25 to 30 min block of cardio divided into walks and sprints. The speed and length of each interval depends on your fitness level. When just starting out warm up for 5 minutes walking, first sprint (or jog) for 30 seconds then walk for 2 minutes. Repeat that sprint/walk interval 10 times for a total of 25 minutes. lastly, cool down with a 5 minute walk.
#3 Begin a strength train program. Hire a personal trainer to show you what do, to keep you motivated, to keep your body challenged and guessing, and to teach you how to formulate your own program. I suggest to hire a personal trainer for at least six months. Reason being, the first three months are the most difficult in terms of forming a new habit of working out and getting your body acclimated to the new stresses that exercise puts on your body. Another REALLY IMPORTANT reason to hire a trainer for at least the first six months is because most people tend to stop their fitness programs and loss heart after the first three months of starting and routine. You’ve probable done this before, you’re full throttle, you’re working out all the time, you’re eating really well, you’re thinking you’re doing really well and can’t wait to see the scale move just like it does on the Biggest Loser. Then you weigh yourself and don’t see nearly the results you were expecting. You get discouraged and quite. Has that ever happened to you or anyone you know. Yes? I know, it happens all the time. But, if you hire a personal trainer for at least the first six months then you’ll get through those tricky first three months and have some real hope of seeing real results. Also, if the trainer is worth anything at all, they’ll give you all the tools you need to make healthy food choices and what it means to eat clean and why eating clean is some important along with a cardio program.
Ok that’s it, the three golden keys to weight loss, a clean diet, cardio, and strength training. If one of those three things are missing you won’t get the long-lasting results that you crave. You may get results, but chances are they won’t last. I’m not being negative, I’m being realistic. I love what I do and it would be a waste of time and energy to give you information just so you could buy into the latest gimmick and never reach your full potential. I want you to be armed with as much information as possible so that this time you truly are successful and this time won’t be like those other times. This holiday season won’t be like the ones before because you’ve decided to make a change, that you’re fed up with trying things that don’t work, that you have the power and capability to change your life today for the better. You have it on the inside of you to make for forever changes not temporary ones. Today is your day. What are you waiting for? There’s no sense in waiting, you’ve been waiting and putting off long enough. You can do this! YOU and do this!
Stay tuned for more on keys 2 and 3 in future blogs. If you’re in the Asheville area and would like to set up a free consultation with me to begin your success story call 828-712-1929 today.
Tuesday, November 3, 2009
The 80/20 Lifestyle
Knowing what to eat, how much to eat, and when to eat can be really confusing when you’re just starting out. A healthy lifestyle may be something completely new to you and you’re not sure where to begin. There are so many different and often times conflicting ideas out there it’s sometimes hard to see the true for all the lies. I know, I’ve been there myself. When I first began to embrace the fact that what I was doing was not getting me the results I was looking for I did all the research you’re probably doing now. What I found was a lot of good information but what I also found was that if I messed up I was doomed. “What it takes to burn off a cupcake” have you seen these articles. Needless to say, there’s plenty of truth to these articles but my goodness they also make you terrified of the cupcake. So here’s the bottom line; it’s a lifestyle not a prison. Eating healthy does not mean eating twigs and berries for the rest of your life, or at all for that matter. If you strive to eat really, really well 80% of the time then that allows you some flexibility 20% of the time. Even if you’re looking to lose weight this percentage of perfection will work just fine for you. Think about it, what’s your percentage of perfection now? Based on the fact that we have an ever-growing obesity problem in this country it’s safe to say that the average American’s percentage of perfection is probably the complete opposite of where is should be meaning they eat well 20% of the time and not so well 80% of the time.
Don’t look at a healthy way of eating as though it’s the most confusing math problem in the world. I’m going to lay it out for you very simply. I tell all my clients this and it really couldn’t be any simpler. Are you ready? Get a pen and paper ready for this one….. Eat as close to the natural source as possible. Ta da! Yes, that’s it. That’s really and truly all there is it. Eat as close to the natural source as possible. So, what does that include? You got it; fruits, vegetables, whole grains, lean meat and dairy. Try this little trick the next time you’re at the grocery store, use up the majority of your budget on the foods that are located around the outside of the store and the rest of your budget on the inside isles. What’s around the perimeter of the grocery store? Fruits, vegetables, lean meats and dairy. Sometimes the whole grains will be there too but usually they’re down the isles. Whole grains come in the form of pasta, cereal, oatmeal, and breads just to name a few. I don’t buy sweets or anything that I shouldn’t eat, I just don’t bring it into the house. Why make a trap for yourself? It doesn’t make much sense for an alcoholic to have alcohol in the house does it? Same thing goes for unhealthy foods for you right now, maybe a year or two down the road you can have those types of things in the house as a reward for yourself or treats for someone else but right now is not the time to have those cake, ice cream, chips, heavy creamy things in the house. Trust me on this one. If it’s there then the chances of you eating it, skyrocket. And don’t get down on yourself just because you may have a hard time controlling yourself with unhealthily foods that are in the house, that you’re doomed and you’ll never break this negative relationship with food. It’s our human nature it’s not just you. I ask you to trust me on this one because I’ve been in the same boat as you may be in now just like the vast majority of people in this country are in. Bottom line, don’t bring it in the house!! I can’t stress that enough.
So let’s talk some about the 20%. It may be a meal a week and two snacks that you’re not perfect about. Considering you should be eating 5-6 meals a day that should be enough wiggle room where you won’t think you’re in a prison when it comes to what you can and can not eat. Also, like I went over in my last blog entry, food should be thought of as an energy source not a source of entertainment. It’s simply there to give you energy and supply your body with the nutrients it needs. Work really hard at breaking the food fun relationship and reestablishing it as a working relationship instead.
Okay, now that you know how to shop and what you’re looking for just remember the ratio and you’ll be on your way to a healthier, skinner you; 80/20. Don’t feel like you’re in a prison when it come to eating healthy, instead be as good as you can most of the time and if you mess up or what to indulge every now and then, then go for it. A healthy lifestyle is about moderation. Stick with the 80/20, it will be good to you.
If you’re in the Asheville area and would like some more information or a free consultation with a personal trainer call 828-712-1929.
Knowing what to eat, how much to eat, and when to eat can be really confusing when you’re just starting out. A healthy lifestyle may be something completely new to you and you’re not sure where to begin. There are so many different and often times conflicting ideas out there it’s sometimes hard to see the true for all the lies. I know, I’ve been there myself. When I first began to embrace the fact that what I was doing was not getting me the results I was looking for I did all the research you’re probably doing now. What I found was a lot of good information but what I also found was that if I messed up I was doomed. “What it takes to burn off a cupcake” have you seen these articles. Needless to say, there’s plenty of truth to these articles but my goodness they also make you terrified of the cupcake. So here’s the bottom line; it’s a lifestyle not a prison. Eating healthy does not mean eating twigs and berries for the rest of your life, or at all for that matter. If you strive to eat really, really well 80% of the time then that allows you some flexibility 20% of the time. Even if you’re looking to lose weight this percentage of perfection will work just fine for you. Think about it, what’s your percentage of perfection now? Based on the fact that we have an ever-growing obesity problem in this country it’s safe to say that the average American’s percentage of perfection is probably the complete opposite of where is should be meaning they eat well 20% of the time and not so well 80% of the time.
Don’t look at a healthy way of eating as though it’s the most confusing math problem in the world. I’m going to lay it out for you very simply. I tell all my clients this and it really couldn’t be any simpler. Are you ready? Get a pen and paper ready for this one….. Eat as close to the natural source as possible. Ta da! Yes, that’s it. That’s really and truly all there is it. Eat as close to the natural source as possible. So, what does that include? You got it; fruits, vegetables, whole grains, lean meat and dairy. Try this little trick the next time you’re at the grocery store, use up the majority of your budget on the foods that are located around the outside of the store and the rest of your budget on the inside isles. What’s around the perimeter of the grocery store? Fruits, vegetables, lean meats and dairy. Sometimes the whole grains will be there too but usually they’re down the isles. Whole grains come in the form of pasta, cereal, oatmeal, and breads just to name a few. I don’t buy sweets or anything that I shouldn’t eat, I just don’t bring it into the house. Why make a trap for yourself? It doesn’t make much sense for an alcoholic to have alcohol in the house does it? Same thing goes for unhealthy foods for you right now, maybe a year or two down the road you can have those types of things in the house as a reward for yourself or treats for someone else but right now is not the time to have those cake, ice cream, chips, heavy creamy things in the house. Trust me on this one. If it’s there then the chances of you eating it, skyrocket. And don’t get down on yourself just because you may have a hard time controlling yourself with unhealthily foods that are in the house, that you’re doomed and you’ll never break this negative relationship with food. It’s our human nature it’s not just you. I ask you to trust me on this one because I’ve been in the same boat as you may be in now just like the vast majority of people in this country are in. Bottom line, don’t bring it in the house!! I can’t stress that enough.
So let’s talk some about the 20%. It may be a meal a week and two snacks that you’re not perfect about. Considering you should be eating 5-6 meals a day that should be enough wiggle room where you won’t think you’re in a prison when it comes to what you can and can not eat. Also, like I went over in my last blog entry, food should be thought of as an energy source not a source of entertainment. It’s simply there to give you energy and supply your body with the nutrients it needs. Work really hard at breaking the food fun relationship and reestablishing it as a working relationship instead.
Okay, now that you know how to shop and what you’re looking for just remember the ratio and you’ll be on your way to a healthier, skinner you; 80/20. Don’t feel like you’re in a prison when it come to eating healthy, instead be as good as you can most of the time and if you mess up or what to indulge every now and then, then go for it. A healthy lifestyle is about moderation. Stick with the 80/20, it will be good to you.
If you’re in the Asheville area and would like some more information or a free consultation with a personal trainer call 828-712-1929.
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