Planning A Successful Diet And Exercise Routine
Planning A Successful Diet And Exercise Routine
Why You Can’t Just Start Exercising and Dieting
One of the biggest mistakes that many people make when trying to lose weight or build muscle, is to approach the objective as something isolated and separate from the rest of their lifestyle.
Too many people think that they can start getting into better shape, simply by changing their diet or by starting to train for X number of hours a day.
What’s wrong with this? It doesn’t take into account any of the challenges that led to you becoming out of shape in the first place and it neglects to account for the obstacles you will continue to face.
Why Aren’t You in Shape?
When it comes to working out, people will spend a lot of time and even money looking for the perfect training program. This is ignoring the fact that they aren’t already doing any exercise – despite being perfectly aware that doing some press ups at the end of the day would probably be good for them.
They want to get into shape and yet they’re not already doing anything to get there. Why is that? It’s not the lack of program – it’s the lack of energy. And most likely that lack of energy is in turn linked to a number of other things, such as their diet and perhaps their sleep.
More often than not though, that lack of energy is to do with stress. It’s because they’re coming home every day from a hard day at work that leaves them feeling harassed, energyless and potentially depressed.
Likewise, we’re stressed, tired and rushed because we have so many other commitments. These include things like clubs and activities, taking the kids to school, making food and cleaning the house…
How a Complete Lifestyle Change Helps
With all this in mind then, it’s not enough to just try and add 5 40 minute workouts to your week, that just won’t work! Instead, you should focus on your whole lifestyle to put yourself in a position where you do have the energy and the time to make these big changes.
That means focussing on getting home from work quicker and on being less stressed while you are working. It also means improving your sleep by learning to switch off and by maintaining a more comfortable sleeping environment.
It even means dressing better so you feel more confident at work and thus more energized when you get home.
To get into shape it’s not enough to change one thing. Everything must change.
Creating A Positive Mindset For Exercise
Creating A Positive Mindset For Exercise
Do you hate exercising or is it just not a priority in your daily life.
Everyone should be doing some type of exercise for the health benefits.
Exercise reduces the risk of cancer, longer life span, lower blood pressure and an enhanced mood are just a few of its benefits.
Making exercise part of your daily routine requires the right mindset. If you are dreading exercise you will be constantly looking for reasons not to and never benefit mentally and physically from what exercise has to offer.
Exercising For The Health of It
The following are 5 strategies you can use for creating a positive exercise mindset:
Set realistic goals
Many new to exercising set out with lofty goals – run 3 miles the first day. The next day they are sore and eventually give it up as something they can’t do. If that same person would have set a smaller more realistic goal, maybe a 30 to 45 minute walk the first day, and then increase it by 10 minutes per day with an eventual goal of running 3 miles per day, they would get into the habit of exercising and actually look forward to it.
Get a fitness partner
Exercising with a partner or friend increases your accountability to each other, thus making it less likely that either one of you will cancel a workout. You don’t want to let your friend down nor does s/he want to let you down, so both of you exercise together whether you feel like it or not. Please it give you someone to talk to while exercising.
Do something cardio
Weight lifting or strength training can get boring. While it is a necessary part of exercising and should be in your exercise program, concentrate on doing cardio activities. Whether you choose running, cycling, walking, swimming or tennis, you always have options to add some variety to your workout to keep from getting board. Plus, varying the type of cardio you do also works different muscles or the same muscles differently.
Eat healthy
The second half of the equation to getting fit and healthy is to eat properly. Keep in mind you can’t out exercise a bad diet. Concentrate on eating whole grain, lean meats and fish, and fresh vegetables and fruits. If you are concerned if you are getting the proper nutrients, schedule a consolation with a dietician.
Do yoga
Exercising is as much a mental state as it is physical. If you want to try something that brings your mental and physical beings closer together, try yoga.
Yoga for Mental Health
The Mental Health Benefits of Yoga:
Positive thoughts
Mental clarity
Renewed sense of enthusiasm
Improved sleep
Less stress
Low-impact, joint-friendly exercise anyone can do.
Adding yoga to your daily routine will change your exercise mindset.
Use the above strategies to change your mindset and change your life.
3 Detox Steps For Cleansing The Body
Cleansing the Body: 3 Detoxification Steps
Cleansing the body is a very important matter to a lot of people. Not only does cleansing the body help anyone who does so in the long run, but it is also a good idea to complete a body detoxification in order for all of the toxins and wastes in your body to leave so that you’ll be left with a healthy system. Even though many people speak of detoxification as though it were really difficult to do, the opposite is true. If you break the body and system detoxification down into 3 simple steps one is able to realize just how easy and exciting this process can be.
The First Step: Preparation
Even though preparing for a body detoxification may not seem necessary, preparing for anything absolutely is. Consider: no one would usually skydive or bungee jump without mentally and/or physically preparing. The detoxification cleansing steps are absolutely the same and those who need a clean system need to prepare before they are able to complete a full, healthy body detox.
One of the ways in which you are able to completely prepare yourself is to perform yoga steps several days before the detoxification actually begins. This will not only help clear your mind, but it will benefit your body as well. Of course, there are plenty of other preparation steps that can be done, but yoga is the most beneficial.
The Second Step: Detoxification
This second step is the actual system of detoxification and cleansing your body. This step alone is usually supposed to contain oils like flax seed, olive oil, and primrose, as well as raw soups and fresh greens that are also juiced and pureed. These are all ingredients that one should be digesting during a body detoxification and one is supposed to consume everything on this list for a period of 24 hours. Some of the suggested meals that one is able to eat during this time include: blended and juiced vegetables, like celery, cucumbers, kale, parsley, wheat grass, barley, and spinach. All of these ingredients can be put into a blender in order to make a raw juice which you should drink at least three times during the detoxification.
Another thing that one should consume during their detoxification is vegetable soup that has plenty of garlic and green vegetables. This is the only type of soup which should be consumed because vegetable broth is the most beneficial to the system.
The Third Step: Finishing Up
Many people call the third step the “exit” of the detoxification cleanses, however, does one ever really leave detoxification? However, the rest of the detox system simply calls upon the person to ease themselves away from the raw and pureed juices, the raw soups, as well as the essential oils. This step is supposed to be completed in a series of three days in order to be the most beneficial to the cleanse, however, some people shorten it as well.
All of these steps are vital and important to clearing out your body’s systems by flushing everything toxic out of your body. A detoxification cleanse is something that is called upon regularly by a lot of people, and it is usually certain to help everything in the body!
Make This Your Green Tea Year
It is time you made this your green tea year.
Now that Christmas and the related festive indulgences are over, it’s time to kick start the New Year and start working towards your New Year’s resolutions. However, deciding that you want to lose weight or eat healthy this year is not enough. Instead what you need to do is start taking specific actions to help you achieve these goals.
In this article I’m going to be providing you with one of these specific actions and discussing how drinking more green tea this New Year can enhance your overall health and help you lose weight.
Why Green Tea?
Green tea is one of the most talked about health foods on the planet. However, unlike most health foods which get lots of media attention, green tea lives up to the hype. The reason green tea is so good for you is that it’s packed full of a group of health boosting nutrients called flavan-3-ols. These flavan-3-ols in green tea have numerous benefits in the human body which include:
– Keeping your blood healthy
– Keeping your heart healthy
– Minimizing the severity of allergies
– Protecting against cancer
– Strengthening your immune system
Drinks To Substitute For Green Tea
One of the biggest mistakes people make when trying to stay fit and healthy is not paying attention to their liquid calories. They’ll count the calories they eat with scientific precision but then they’ll go and gulp down a sugar filled drink without thinking twice. Green tea contains zero calories, so if you’re currently guilty of not paying attention to your liquid calories, drinking more green tea can cut the amount you consume and help you lose weight. So, if you drink any of the following drinks on a regular basis, substitute them for a cup of green tea and watch the pounds melt away:
– Beer
– Liqueur
– Milkshakes
– Soda
– Store bought coffees
Serving Suggestions For Green Tea
Although green tea is very good for you and can help you lose weight, many people find the grassy taste overpowering. So, if you’re not a huge fan of the natural taste of green tea, try one of the serving suggestions below:
1) Green Tea With Honey & Lemon: While your green tea is steeping, add a slice of lemon and a teaspoon of honey to the cup to infuse it with a sweet, citrus flavor.
2) Green Tea Smoothie: Place a chilled cup of green tea into a blender along with a selection of your favorite fruits and blend all the ingredients until they’re frothy for a sweet, fruity green tea smoothie.
3) Iced Green Tea: Place some green tea leaves along with a selection of your favorite fruits and herbs into a bowl. Then add hot water to the bowl and let the ingredients steep for 5 minutes. After 5 minutes, strain the mixture into a large jug and chill it in the fridge for at least 1 hour to create a refreshing iced green tea.
Summary
While green tea is something of an acquired taste, drinking it can help boost your health in countless ways. Plus, since it contains zero calories, the more green tea you drink, the less liquid calories you’ll consume and the more weight you’ll lose.
So get the kettle boiling, brew up a cup of this hot healthy drink and start taking your first steps towards achieving your health and fitness based New Year’s resolutions today.
How To Eat Out And Stay On Track With Your Weight Loss Goals
How To Eat Out And Stay On Track With Your Weight Loss Goals
Eating out can really be a challenge when you are trying to shed some pounds. Fortunately though, it doesn’t have to be an exercise in sheer will if you make a few adjustments to your regular dining out routine. Following are some suggestions in order to minimize a complete set-back when eating out with your friends and family.
One of the first questions asked when you are met by your server at a restaurant is whether they might bring you a specialty drink, beer or wine. Are you someone who typically orders a specialty drink or alcoholic beverage when out with family and friends? If so, maintaining your weight loss routine can be really frustrating. Instead of suffering through the evening, try having a glass of light beer or some wine rather than of having a sugary frozen drink like a daiquiri. Frozen drinks contain a lot more sugars and calories, which aren’t good for you if you’re trying to lose a few pounds. Beer and wine, while still not the most ideal, are the best choice if you’re going to drink.
Next on the menu will be your starter. For your starter, have a broth based soup instead of a salad topped with a fatty dressing. While a salad might scream “WEIGHT LOSS” more than soup, most people will choose to pile it with a thick salad dressing, thus negating its weight loss benefits. For this reason soup is a great alternative. If you decide to opt for soup, try to get a soup that is less dense. The clearer your soup is in color, the less fat and calories it will usually have in it.
When it comes time for the main course, try ordering off of the kid’s menu. While this may seem silly, it will help you to ease your hunger without filling up too much. Save the big meals for home, where you can cook a more healthy choice for yourself. If eating off of the children’s menu is not possible, make sure to set aside some of your meal to take home for later.
Speaking of the principle course, one of the widespread pitfalls of going out is that you’re more tempted to want to give in to your former weaknesses in lieu of choosing another thing you consider bland and boring. Nonetheless, as an alternative of swinging too far on the side of deprivation, choose a lighter option of your former favorite food group. For example, in case you are a french fry lover, take into consideration a baked potato with a small amount of butter, instead. While a baked potato with butter is certainly not for each day, you can possibly still get your potato or starch craving met, however with much less empty calories than its fried counterpart. Mostly, look for ways to eat the same as you would while adhering to your weight loss routine at home, and be sure to keep your portions in check.
When having dessert there are many different types of frozen treats. Most of us head for the straight for the ice cream or a rich cheesecake, but something such as a sorbet will be a lot less damaging to your weight loss goals. If this is not available at the place where you are dining, use this as an excuse for an after dinner treat at your local ice cream parlor. There are many delicious options available there for dessert that won’t be a burden on your wallet or waist line.
If you’re going out for a night on the town, it might be a good idea to have some healthy snacks with you so that you can avoid wanting to eat out. Avoiding fast food is the number one priority you should have when wanting to lose weight, but if you must eat out, look into the healthier options on the menu. If you use the above tips every time you eat out, you’ll be able to stay on track with your weight loss plan.
While it can be challenging and will certainly take planning, this is a great personal development exercise to partake in.
Add a Little Spice to Rev up Your Weight Loss
Weight loss is not as simple as one, two, and three. It takes an abundance of knowledge and a tremendous amount of willpower. Because of this, one of the best things that you can do to get a jump start on your diet is to figure out exactly what foods will really give you that extra boost. Well, if you are one who likes a little zest with your meals, you are in luck because it has been said that adding a bit of spice to your meals will help your weight loss.
Although it is not 100% clear how these spice filled foods can boost your metabolism, there have been studies that show there is a main element in many of these different metabolism boosting spices. This element is called Capsaicin. It can actually create heat and raise the temperature of your body so that you burn more calories.
Before tipping the cayenne pepper shaker, though, you should be careful when adding these new spicy foods to your diet. With adding spicy items to your diet, it may increase stomach problems and acid reflux, so you should start with just a small amount. Once you understand how your body reacts to each food, you will have a better idea of what is most ideal for your meals.
When incorporating the element of spices to your weight loss plan, the best time to do this is around noon. If you add a little bit of cayenne pepper or anything hot to your lunch, it will help you stay alert and awake as well as help you with any grogginess that is normally felt after you eat. The added benefit of this is that this additional wakefulness will help you to keep moving around and in turn, burn more calories.
There are a few additional health benefits that come along with indulging in spicy foods. There have been studies suggesting that people that consume a large amount of these foods have a lower likelihood of brain and nervous system complications.
Spicy foods can also help with chronic migraines and have been linked to aiding in lowering depression. On the flip side, there have also been rumors that spicy foods can cause ulcers, however this is not the case. Ulcers may be irritated when you are digesting a large amount of these foods, but they are not the main cause.
Cayenne pepper is not the only spice to help rev things up; there are numerous dried spices that can be incorporated into meals to help aid weight loss. Included in these are black pepper, mustard seed and ginger. If you add any of these dry spices to your dishes, it will add a kick and also help you lose weight more quickly.
Although studies have not absolutely proven these theories, there is a definite connection between eating spicy foods and weight loss. When you know the identities of these spicy foods and exactly how they work to enhance your food and metabolism, you can make more informed decisions about when to add these foods to your meal plan for your weight loss goals.