Posts Tagged ‘workout’

Having An Exercise Plan To Lose Weight With Is Half The Battle

It’s been said that what gets measured gets done, especially when doing something that is easily measurable, like your current fitness level. You can go down to your local gym, and get all pumped up about looking like a fitness model, or your favorite movie celebrity; but unless you have a workout plan, it’s very likely you will not even come close.

The reason is because the bodies of those we admire are created meticulously by design. always use an exercise plan to lose weight withChris Evans, aka: Captain America, is not “just” working out. He is working out with certain exercises in a certain way because it’s what works for his body type.

The only way you will know, or not know, what works for you is by keeping good notes and consistently measuring what does, and does not, work for you.

Before you can  begin measuring, it would help to have a workout plan to measure with. Having a plan is like having a platform.

You can always improve upon a platform, making upgrades and/or or additions to it along the way. My point is that once you have your plan, you can design it to match your current level of fitness, and give you a map to follow to get to where you want to go.

Exercise Plan To Lose Weight And Tone Up

This planning allows gives you a road map to not only progress and get stronger, bigger and faster; but to also provide a proven way to get there if someone else wanted to try as well.

This is the great part about measuring and keeping good notes. As your progressions improve you can look back at your journal and use it to help others, not just yourself.

You will be amazed the weights you started with, the reps you were able to perform and how many sets you were able to do. Another great idea is to take a picture of yourself when you start so that as the time goes on you can match your picture to how you look now.

Pictures taken regularly create a powerful portfolio of change for you. You can monitor and see your progressions in real time from month to month or year to year as your body adapts and changes to the different workout plans you been measuring and varying over time.

Here is what I usually suggest to clients I work with – I have them buy themselves a nice portable journal they can jot down their progress, plans, feelings and whatever else they would like get out of their head and onto paper.

Putting pictures into the journals can be very useful as I mentioned earlier as well as your goals for how you want to look and how you want to feel. This will help you when things become difficult and you feel like quitting. Anything worthwhile will challenge you and at times building health and fitness for yourself will become hard but its worth it.

Exercise Plan To Lose Weight Video


When you have something to look forward to it helps to pull you through those mental storms by providing a port for you to arrive at. That’s what goals are, they are ports in the storm that help you to get safely through.

Secondly I would suggest finding a mentor, a friend with training experience, or a qualified trainer who can assess you; so you know exactly where you are. You have to know where you are physically, so you can get to where you want to go; and that comes with someone who can give you the hard facts.

Lastly find someone who can help you stay accountable to your goals and plans. One of the most common errors people make is thinking they can make drastic life changes without any help. Truth is, if you could have made these changes alone you would have done so already.

This is why getting someone you trust, and can confide in, to help you stay accountable to your own goals will do wonders for speeding up your ability to benefit from the results of your training. If you implement these three ideas before getting started you will make yourself almost bulletproof.

What I mean is your chances of being successful will skyrocket because you have set it up in such a way that makes it very difficult to fail; and that’s a great way to start anything in life.

Starting from a place where its hard for you to fail, and has been made easier for you to succeed, allows you to enjoy the process; and be stress free with the plan. If you want to give yourself even more of an edge, enter your name and email and receive the free 7 day email course I put together for you.

It is designed to show you old school fundamentals that will help you burn fat; and shed some of that weight to help you kick start your journey to health and fitness. So go ahead and enter your name and email to receive your email course and until next time – stay healthy.

3 Weight Loss Solutions To 1 Major Issue

There are many different ways to go about losing those unwanted pounds, so much so that I think that people get frustrated, and discouraged, because they feel its to hard to pick which methods work or rather which methods work best for them.

Effort

Get Off The Couch – Get To Work!

This article will try to address some weight loss solutions, and try to make heads, or tails, in hopes of simplifying a somewhat complicated issue. Losing weight isn’t complicated at all, if you burn more calories, than you eat you will loss weight.

Simple enough right, the trick is how to go about doing that in a manner that will not make you fell like you are starving, tired, and suffering. So lets begin with solution number one. And that’s to get your mind ready for the challenge of losing weight.

That’s right you read that correct, I write “challenge,” because although it is simple to lose weight, it will not be easy. You will have to eliminate your favorite sweats, and foods, in order to get the body, and health, that you desire.

So before you begin, you have to get your mind ready. How you go about doing that is by setting a realistic goal first. If you are 300 pounds, its not realistic for you to get a six pack in 4 weeks, that’s just not going to happen.

Most people make this fundamental mistake, and fail quickly, because the expectation is out of whack. See what happens is a person decides they want to lose weight, in order to look good for the summer, so they weigh themselves and see they are 50 pounds over their desired weight.

Weight Loss Solutions That Are Simple To Implement

They realize they need to drop 50 pounds by the time time summer rolls around, which, in this scenario, is two months away. Now what happens, when two weeks into their diet plan, they notice that they haven’t lost any weight?

You guessed it. They quit, and say they cant do it. The reality was that they started with a losing plan, but see themselves as a loser when it doesn’t work – big difference. What they should have done was set that goal back, maybe three or four months, to give them adequate time to account for Murphys Law; which states “whatever can go wrong, will go wrong.”

With this extra time, they can make adjustments, and correct along the way; without being overwhelmed by undue pressure. Now what does this have to do with the mind? Remember that the mind will break before the body does, and if you start with an unrealistic goal, you are going to break when times get tough. So setting goals correctly in the beginning is very important.

Solution number two. Putting together the right nutrition plan is critical. Make no mistake, your diet is 90% of losing weight, and that has to be understood. Some people believe that they can eat anything they want, as long as they workout, and still get the body they want.

Well, if that’s how you think – your thinkin’ is stinkin.’ If it were that easy, everyone would look like a model. Your eating habits have to change, so that your body can change. Now with that said you don’t have to starve yourself, and eat foods that you hate. You can have good foods, that are good for you, and not starve.

Here’s a simple example of what I eat on any given day:

Meal 1 – 2 scoops of vegan protein in almond milk with 1/3 of raw oats

Meal 2 – 1 large apple with 1 serving of Brazil nuts

Meal 3 – 1 cup of brown rice with chicken and a bowl of green leafy veggies

Meal 4 – 2 scoops of vegan protein in water and a scoop of peanut butter

Meal 5 – chicken with a large bowl of green leafy veggies

Meal 6 – 1 serving of Greek yogurt

Don’t forget to drink plenty of water, I drink about a gallon a day

Now you may be thinking, “Wow, I don’t like some of those foods. Do I have to eat all that?” The good news for you is no, I picked those foods because I like them, and they’re good for the body.

Weight Loss Solutions Video


You have to find out which foods you like, and stick to those. Now let me tell you what you cannot eat – fast food; and I mean any fast foods. Rule is if you don’t cook it, you don’t eat it.

Candy is also out. The exception is that after a couple of weeks on your plan, you can start taking a cheat meal, and have something sweet – but don’t go crazy. Don’t eat breads, pastas,ice cream, and cakes….. you get where I’m going with this?

And folks, once you have been on it for a solid two weeks, you won’t even miss all that crap. So again identify what your eating that has to go, and what you are going to replace it with; and start the path to good health and your goal.

Solution number three – work out. Interestingly enough, this is probably the easiest part, because if you aren’t really moving now, any movement is good for you. For instance you can begin with a nice walk 2 – 3 days a week for 20 – 30 minutes – simple as that.

Or you could join a gym and hire a trainer to work with you; or maybe work out with a friend at the park. It doesn’t have to be some crazy workout plan, it can be something as easy as this:

  1. Monday – walk for 20 minutes and stretch
  2. Wednesday – walk for 20 minutes
    1. Do 10 pushups
    2. Do 10 squats
    3. Stretch
  3. Friday – walk for 20 minutes and stretch

See that didn’t sound too hard, did it? Once you get used to that you could increase your walks, and repetitions, on each exercise. But you have to begin somewhere. You can also take up yoga; which is good for over health and wellness.

And again these are just some ideas to help you get started. Now you may have noticed that I gave you three weight loss solutions, but solutions to what you may ask. Solutions to one major issue many overweight people are dealing with – procrastination.

Most people never get things done because they are waiting for tomorrow. No need to wait. I have made it simple for you to start , so get off your rear end, and go get the body you dreamed of today.