Sunday, October 2, 2011

How to Stay Motivated to be Healthy and Fit.

Nothing is a better motivator than a positive attitude. 
If you feel good about yourself and your ability to accomplish things it will be much easier to make the choice to exercise when you may not feel quite up to it.  

Muscle burns fat…..that’s why starvation diets don’t work.  They depleat your body of escential muscle that will burn the calories we consume.

To be healthy and fit people "really know what to do" but it does take commitment and changing habits.  It does take a lot hard work and effort.  Great advice from NIKE 3 words  " Just DO IT."

If you find your workouts are hit-or-miss and that you give in to temptation a bit too easily, your weight loss may not be happening.   For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged.   If you skip too many workouts, it's almost like starting all over every time.

Do you know anyone that has worked out for years and looks exactly the same?  They are pushing themselves day after day and not making any positive changes.  There is a reason for this, they may not be working hard enough, or they may be working too hard. 

One thing many people don't understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.   Our Diets are a key factor in weight loss.

For weight loss, you'll need to get about 3-5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition-challenging yourself with harder workouts is the best way to burn more calories.   Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.

Strength Training In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps.  For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles. If that sounds familiar, check out Weight Training 101 and my Workout Center to learn how to lift weights and get some workout ideas.

Sticking with exercise starts with finding a program you enjoy and that fits in with your lifestyle, goals and needs. That means being realistic about what you'll really accomplish each week rather than going by what you think you should be doing.  If you know you are not going to be consistent going to a fitness club, then learn what you can do out home out for a walk or jog and include strength training outdoors or in your home.
Some common reasons for plateaus include:
·                        Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.

·                        Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.

·                        Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.

Healthy eating has to  become a lifestyle.  

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