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10 ways to keep your new year’s resolution weight loss plan!

10 ways to keep your new year’s resolution weight loss plan!

Well, you finally made it to 2016, and like most of us, you probably started a new year’s resolution! A new year’s resolution is a great way to improve you and your life. But like everything in life, change isn’t easy, and weight loss goals are even harder. Remember, they don’t have to be! Here are ten ways to help you keep that weight off and keep yourself in good shape!

1. Stay away from the weight scale and measurements.

Let’s face it. When you start to lose weight, unless you are taking progress photos you never SEE a difference, you only feel a difference. Yes you may step on the scale, but most people make the mistake of stepping on it every day or every week. You should keep the weight scale to a minimum, as feeling good is the first step to any successful adventure. Stop caring what you look like, that will come in time. Instead, pay attention to how you feel. Do you feel better after every workout? How do you feel after eating healthier? I can tell you after the first few weeks of working out your body will feel better, you will have more energy, your brain will open up, and you will no longer feel “cloudy,” and the list goes on and on!

2. Don’t go cold turkey.

Cold turkey is nice, it’s even better slapped between two pieces of bread and a piece of lettuce (no mayo, mayo is bad)! But let’s be real, sometimes you may want some mayo, or you may want that cheeseburger. So eat it! Plan for cheat meals, and keep the portions consistent. For example, if on a normal day you have one hundred grams of rice, some veggies, and one hundred grams of lean chicken, just ensure when you have your cheat meal it’s proportionate. Cheat meals are okay. Disproportionate meals are NOT okay! But remember to keep the cheat meals to a minimum (1- 2 times a week)!

3. Eat before grocery shopping.

Studies show that when you’re surrounded by food, and you haven’t eaten you are more inclined to crave food, want food and buy food. Is that surprising? No. Did they need a study; perhaps not? But the fact is this; if you don’t buy unhealthy things, you can’t eat them. Cheat days are okay, snacks are not. So next time you go shopping make sure it’s on a full stomach, it will make it that much easier to walk by the muffins, cookies, and cake, or the fresh smell of cooked pizza and breaded chicken.

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4. Break your days into six meals.

When I hired a health expert I was advised to eat six meals a day. At first I was shocked, I was surprised with the amount of food I was told to consume. The idea was simple; don’t count calories, count fat, sugars, proteins and carbohydrates. The difference between complex carbs and simple carbs, and the importance of proteins and sugars was explained to me. I won’t discuss these differences if you need more information on this stuff a simple Google search will answer your questions.

Anyway, with all this information I broke my day into six meals. One meal every three hours, with a portion of carbs 20-30g, and a portion of protein, 30-40gs and vegetables are free. By the end of the day I wasn’t complaining. Six meals a day actually allows you to eat more in a given day, but it allows your body to burn more efficiently. Think of yourself as a vehicle, when you’re hungry and you wait till lunch, or supper, you consume more because YOU’RE STARVING, and you’ve been running on empty!

But when you break your day into six meals, you eat less because most of the time you still feel “satisfied” so you’re just adding to the fuel. You are basically training your body to know that it doesn’t need to don’t worry, food is COMING. It makes it easier for your body to digest the food, and speeds up your metabolism. Most people think eating fewer calories is the way to lose weight, which is true. You must consume less calories, but eating healthy and eating a balanced meal six times a day allows your body to drop those pounds at a much more efficient rate.

5. Make it an activity, bring a friend, and get a Pre-Workout.

Sometimes going to the gym is hard, but this is a skill you will develop i.e., doing what you don’t want to do because you just got to do it. Some days you may not want to go to the gym, but if you have a friend who you go with you will be more inclined to go. Why? Because what evil person leaves their friend to walk through hell alone? (Just kidding, gym isn’t hell, it is heaven!).

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But in all seriousness, every once in a while time gets rough, you feel unmotivated, fat, unhealthy, maybe not strong enough, etc. It’s always good to have a friend to kick you in the butt and say “get your bum here now!” If you feel you need a little more than that, I suggest a pre-workout. People don’t usually recommend these because of the high caffeine content. But I just discovered one medium Starbucks coffee has 300mg of caffeine! That is more than one scoop of your average Pre-Workout!) So, when |I’m feeling tired, or sluggish, I use my Pre-Workout as a “if I take this I have to go!” mentality. However, if you take a Pre-Workout and don’t feel the effects, I recommend cutting out coffee and reducing your caffeine intake. Never go above 500mg of caffeine a day.

6. Make a workout journal.

Workout journals are great and everyday journals are better. Plan your meals, write down times and what you ate, etc. Not only will this help you keep track, but it will allow you to adjust your meals. Also, if you have a piece of pizza, or ice-cream write it down! At the end of the month when you go to do your weigh in you can look back at your meals, and portions (it helps if you use a weight scale for food too). Referencing your journal will allow you to see where you can cut back, what you need to work on and where to improve. Weight loss is a pretty simple variable; you must consume fewer calories than what your body needs. So if you see that your consuming 1500 calories a day, 240g of protein, and 180g of carbs, and only 5g of fat per day and have lost a total of three pounds over the course of a month (which is actually really good), then you may want to keep what you’re doing, and up the fitness intensity. If you find that you are losing too much weight too quickly (you should look to lose about 0.5-1lb of body fat a week) and you lost 10lbs at the end of the month, then you can increase your calorie intake. A journal removes the need for a guessing game. If you don’t guess, you can reach success!

7. Set realistic goals.

You may want to bench press 350lbs, squat 400lbs and run for 10km, that will happen in time, lots of time. These are good goals to have, but those are long-term goals. I’m talking years of weight lifting. So when you set a goal, make sure you set a goal that can be obtained in a reasonable amount of time i.e., run 5kms, do 20 pushups and don’t set a time limit, it will come when it comes!

Let’s say you aim to be able to do 20 push-ups without stopping, write it down in your journal from #6 and bring it everywhere you go. When you do your fitness workouts, write down your weights, and remember this, DON’T aim for weight, aim for good form. Knowledge is success, and you can waste your time doing exercises wrong, and you can HURT YOURSELF. Injuries are no joke, and can lead to long term problems and ongoing issues. If you want a free workout, head to www.bodybuilding.com. They have hundreds of videos that show you proper form and the correct way to do exercises. In my gym there is a little motto “Don’t train harder, train smarter.” and remember this… goals are for you and only you. So don’t cheat at the gym, don’t try to impress, go to the gym and focus on you. Focus on your goals and your aspirations, and focus on why YOU’RE there. You’re there to improve you, and to smash those goals into oblivion

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8. Throw out all those big plates and over sized cups.

Believe it or not, your eyes play a big part of food consumption. That old saying, “are your eyes bigger than your belly?” holds weight. If you eat off big plates and drink from larger glasses, you will find yourself eating more before feeling satisfied. If you limit yourself to small plates, and small glasses you will eat less but feel fuller.

9. No processed foods.

Do you ever crave a pizza, a microwave dinner, perhaps a Kraft Dinner? STAY AWAY!! Processed foods are never good for you. Firstly, all those unreadable ingredients are hard on your body’s digestion system. A little saying goes a long way… “If you can’t read it don’t eat it!” I’m not saying don’t eat that pizza, don’t have Kraft Dinner; I’m saying make your own Kraft Dinner or your own pizza (from scratch) and if you don’t have time, please step away from the microwave dinners. Anything frozen and packaged to be microwaved is the worst thing for you. They are always high in fat, sodium and other preservatives.

10. Join a community.

I’m not going to sit here and tell you this isn’t hard. There will be times when you feel like you’re in a rut, and your body will be screaming to have cheat foods. Those skills take time to develop and old habits to break, just remember this; you’re not alone. I suggest you join a forum based community to help push you along, to post photos of your adventure, and to share your challenges and success stories with others. Once again a good website to visit is www.bodybuilding.com. They have a great community and tons of educational resources.

Remember this… Knowledge = success. The more you know the more places you’ll go!

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Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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