A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink....
Showing posts with label how to lose weight. Show all posts
Showing posts with label how to lose weight. Show all posts
Wednesday, 14 June 2017
Thursday, 11 May 2017
How to Drink Water to Lose Weight
If it's really that simple, why isn't everyone doing it? Or maybe they just haven't seen this video yet!
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Want more recipes, videos and articles like this? Join me to get healthy 'inspiration in your inbox' - http://tiny.cc/join-me
Friday, 14 April 2017
Is Your Metabolism Keeping You From Losing Weight?
Secrets of Metabolism
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Metabolism Myths
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
Friday, 31 March 2017
Is It Harder to Lose Weight When You’re Older?
Q. Is it more difficult for an older person to lose weight?
A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.
Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.
Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.
People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .
Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.
Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”
Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.
Article source
A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.
Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.
Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.
People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .
Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.
Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”
Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.
Article source
Wednesday, 8 February 2017
HOW TO LOSE 10 POUNDS IN 3 DAYS - The Military Diet, Does It Really Work?
The Military Diet, Does It Really Work?
Anyone out there tried this? Love to hear from you if so.
Let's see how this works....
Anyone out there tried this? Love to hear from you if so.
Let's see how this works....
Sunday, 5 February 2017
Cost of Eating Healthy vs. Unhealthy Part 2
Yesterday, I posted a rather hotly debated blog post – breaking down the costs of unhealthy vs. healthy eating. Today, I thought it would be beneficial to look at some of the “hidden” costs of being unhealthy.
First, it’s important to look at some of the things we buy when we’re not necessarily looking out for our best eating habits. These aren’t necessarily foods – they are expenses we didn’t expect, as Drew started to realize what being overweight really entailed.
Items we bought when Drew was unhealthy that we don’t buy when we’re healthy:
Creams and powders to help with his chaffing= approximately $10 a month
Lotions to try and curb stretch marks (he’d hate that I put this in there)= approximately $20 a month
All the soda & energy drinks as explained yesterday= approximately $30-$50 a month
A LOT more fast food and eating out as explained above going over $130 above what we’d normally spend.
It got me thinking about some of the costs that not even Drew had to take on (since his stage of being overweight was limited to his 1-year journey). But when you start examining how being unhealthy can affect your pocket book in other ways, the numbers start piling up. Here are some possible additional expenses:
Doctor’s bills would most likely increase. Someone would have to pay their deductible and co-payments along with higher insurance premiums. Because Dr. Willey offered to sponsor Drew through his journey and paid for his lab work and doctor bills, we’re not able to gauge and give accurate figures as to what someone may spend on their doctor bills, but I know that if Drew had to pay for all his visits and lab/blood work it was actually a couple THOUSAND dollars…YIKES!!!
Before Drew started this journey he hadn’t needed to go to a doctor in 6 years.
Also, the doctors wanted Drew to go on blood pressure medication (but he didn’t). If he would have, then that would be an additional co-payment cost for his medicine and we’re not sure on what that cost would be. We assume many people that have health problems caused from being overweight may be spending quite a bit on medications and doctor visits.
Then again, it’s not all just cost when you’re unhealthy. There are some costs that we deal with in our efforts to live a healthy lifestyle: These are two that come to mind:
$30 monthly membership at a gym
Approximately $200 monthly for supplements/vitamins (cost for a year spread over 12 months). We realize this is pretty expensive for many people and when we were both fit we spent a bit less.
When you take into account our gym membership and supplements our family does spend a little more in the healthier stage of the journey. However, if we had to pay for Drew’s medical bills there is no doubt that the cost for us would be MORE to be unhealthy then healthy. I realize many people live on a certain budget and some people say they make $75 feed their whole family for the week. I think there are ways to cut back on even the healthy grocery list to make it more affordable for those families on a budget. Some of the tips I have are:
Buy fruit that is in season (and therefore less expensive)
Buy vegetables that are in season (and therefore less expensive)
Price Match- I don’t know if your grocery store does this, but mine does. I look through the weekly ads and when I see chicken breast for example on sales per lb. I take it to my store and I load up on a ton of chicken and price match to save money and then freeze it to preserve it until I need it. Same goes for price matching produce or other products we often use.
Buy generic brands- my grocery store sells both name brands and generic brands. The generic is less expensive.
Make appropriate substitutions- if you can’t afford protein bars then don’t buy them. Buy a different healthy snack that is less expensive.
I think regardless of people’s opinions regarding my analysis for my family, it’s hard to debate that overall our health/life is much more important then the few extra dollars you’ll save eating unhealthy. I’m not saying people should go into debt or go broke when it’s out of their budget either, but I feel that everyone should just try to do the best they can.
Part 1 of my blog post mentioned that there are a million excuses we have to not be healthy. Hopefully, a look into our expenses shows you that being healthy isn’t impossible – even if it costs a few more bucks at the grocery store. It’s not a reason to hold yourself back, or find the healthier you.
As my husband says, “Commit to a healthier you, regardless of your circumstance”.
Blog Source
First, it’s important to look at some of the things we buy when we’re not necessarily looking out for our best eating habits. These aren’t necessarily foods – they are expenses we didn’t expect, as Drew started to realize what being overweight really entailed.
Items we bought when Drew was unhealthy that we don’t buy when we’re healthy:
Creams and powders to help with his chaffing= approximately $10 a month
Lotions to try and curb stretch marks (he’d hate that I put this in there)= approximately $20 a month
All the soda & energy drinks as explained yesterday= approximately $30-$50 a month
A LOT more fast food and eating out as explained above going over $130 above what we’d normally spend.
It got me thinking about some of the costs that not even Drew had to take on (since his stage of being overweight was limited to his 1-year journey). But when you start examining how being unhealthy can affect your pocket book in other ways, the numbers start piling up. Here are some possible additional expenses:
Doctor’s bills would most likely increase. Someone would have to pay their deductible and co-payments along with higher insurance premiums. Because Dr. Willey offered to sponsor Drew through his journey and paid for his lab work and doctor bills, we’re not able to gauge and give accurate figures as to what someone may spend on their doctor bills, but I know that if Drew had to pay for all his visits and lab/blood work it was actually a couple THOUSAND dollars…YIKES!!!
Before Drew started this journey he hadn’t needed to go to a doctor in 6 years.
Also, the doctors wanted Drew to go on blood pressure medication (but he didn’t). If he would have, then that would be an additional co-payment cost for his medicine and we’re not sure on what that cost would be. We assume many people that have health problems caused from being overweight may be spending quite a bit on medications and doctor visits.
Then again, it’s not all just cost when you’re unhealthy. There are some costs that we deal with in our efforts to live a healthy lifestyle: These are two that come to mind:
$30 monthly membership at a gym
Approximately $200 monthly for supplements/vitamins (cost for a year spread over 12 months). We realize this is pretty expensive for many people and when we were both fit we spent a bit less.
When you take into account our gym membership and supplements our family does spend a little more in the healthier stage of the journey. However, if we had to pay for Drew’s medical bills there is no doubt that the cost for us would be MORE to be unhealthy then healthy. I realize many people live on a certain budget and some people say they make $75 feed their whole family for the week. I think there are ways to cut back on even the healthy grocery list to make it more affordable for those families on a budget. Some of the tips I have are:
Buy fruit that is in season (and therefore less expensive)
Buy vegetables that are in season (and therefore less expensive)
Price Match- I don’t know if your grocery store does this, but mine does. I look through the weekly ads and when I see chicken breast for example on sales per lb. I take it to my store and I load up on a ton of chicken and price match to save money and then freeze it to preserve it until I need it. Same goes for price matching produce or other products we often use.
Buy generic brands- my grocery store sells both name brands and generic brands. The generic is less expensive.
Make appropriate substitutions- if you can’t afford protein bars then don’t buy them. Buy a different healthy snack that is less expensive.
I think regardless of people’s opinions regarding my analysis for my family, it’s hard to debate that overall our health/life is much more important then the few extra dollars you’ll save eating unhealthy. I’m not saying people should go into debt or go broke when it’s out of their budget either, but I feel that everyone should just try to do the best they can.
Part 1 of my blog post mentioned that there are a million excuses we have to not be healthy. Hopefully, a look into our expenses shows you that being healthy isn’t impossible – even if it costs a few more bucks at the grocery store. It’s not a reason to hold yourself back, or find the healthier you.
As my husband says, “Commit to a healthier you, regardless of your circumstance”.
Blog Source
Tuesday, 31 January 2017
Sunday, 29 January 2017
Inspiring True Story - Andie Mitchell talks to TEDx about her secret to lasting weight loss
Andie Mitchell talks about her struggles with food, her background and her blog. She explores a topic that she claims took many years of reflection to figure out: the secret to lasting weight loss.
This is inspiring stuff from someone who's been in 'those shoes'..
This is inspiring stuff from someone who's been in 'those shoes'..
Monday, 23 January 2017
A Fear of Exercise!!!
I've received quite a few comments on Facebook and Twitter along with many emails from people who are "fearful" after seeing the newest videos/workouts for next week. There are a few things I want to clarify and outline regarding us all starting some more intensive exercises:
1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time.
2) Customize your own situation. I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.
3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".
I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.
WE CAN ALL DO THIS.. STAY STRONG!
Blog Article Source
1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time.
2) Customize your own situation. I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.
3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".
I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.
WE CAN ALL DO THIS.. STAY STRONG!
Blog Article Source
Friday, 20 January 2017
10 Easy Ways to Lose Weight
Watch this short video and discover 10 top tips to losing weight - the easy way....
Thursday, 19 January 2017
Believe in Yourself!
Don’t be afraid to go for your #dreamweight when you join #SlimmingWorld. It often leads to bigger weight losses! pic.twitter.com/xVVz7cyX9s
— Slimming World (@SlimmingWorld) January 19, 2017
Sunday, 15 January 2017
The Crazy Amount Of Sugar Hiding In Random Foods
How much sugar is really in your food? Sure there's a lot of sugar in Coke, but baked beans?? Also, "healthy" cereal has more sugar than Fruit Loops.
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