3 Biggest Blunders In A Typical Weight Loss Journey
There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I, as a Coquitlam Personal Trainer have noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.
1) Eating more than you think you are.
Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average individual how large an actual “serving” is. The majority of us underestimate the volume of food we eat (and consequently, underestimate the amount of calories we consume in a day).
By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the quantity of food we eat at each meal. Bear in mind, when it comes to weight loss, you need to take in less calories than you burn each day.
Two good rules of thumb:
A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.
Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.
2) Not eating frequently enough.
It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight reduction, you may wish to aim for more frequent feedings. It is recommended that you consume no less than 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.
Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.
3) Choosing to drink your calories instead of eating them.
This can be a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to remember when relying on these liquid meal replacements. Firstly making sure that there is not abundance of sugar in the drinks, and secondly there is less fiber. Think about it- when making major dietary changes, you want to get the most from your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?
3 Excuses for Not Starting Up On Your Weight Loss
Changing habits is one of the very difficult challenges we human beings are facing. This also relates to changing food habits, and especially starting a weight reduction diet, when you’re used to eating what you need when you want it. Whenever we feel defeated by this challenge it is easy to find excuses for not doing it. I’ll discuss 3 common excuses for not setting up or staying on a fitness diet, and offer you some tips about what direction to go to truly get your mind “on the right track” again.
1. “I just love good food, I won’t ever have the ability to carry this diet out!”
You will find two points worth commenting on in this statement. If you tell yourself you will never have the ability to carry out your fat reduction diet, I will almost guarantee you, you won’t. That which you should tell yourself is: “I definitely will be able to carry out this fat reduction diet” and repeat it as frequently as possible. Should you choose, your mind will trust you more and more and finally it’ll know this whilst the truth.
Who stated that you can’t eat good food? There are plenty of delicious gourmet foods you can eat when you slim down and you can eat as much food as you want – but you have to consume it in certain combinations. You will find weight loss programs today that look closely at anybody’s needs and preferences and emphasize certain foods as the key ingredients in the diet. Opt for diet for slimming down that fit your preferences and tastes best.
- “I have tried this often times before and I’m always falling back to my old eating routine before I have reached my weight loss goal. “
So, you will want to get it done right now? What did you do wrong last time, so you flipped out of your weight loss program? And enough time before that? And before that? Would you see a sample here? Did you use the same excuses? Be aware of what you thought to yourself to justify the quitting of your diet. Look at your mistakes in a positive way, study on them and do not make the same mistake this time. - “I will not have the ability to do my work adequate when I need to starve every day.”
When you yourself have been on a diet for slimming down before, you realize that this really is BS. First, after several days of little but healthy food – you’ll feel a growth in your energy. If you exercise additionally, the raise in energy will soon be even greater.
And which other person but yourself, stated that you have to starve? You will find fat reduction plans available structured so that you might never have even the slightest starving feeling during the dieting period. So that’s no excuse for omitting your diet at all. Its better to schedule a session with a Coquitlam Personal Trainer to help you choose and do right exercises that can accelerate your weight loss.
3 Steps to Getting Those 6-Pack Abs
Irrespective of if you’re a young adult trying to get involved with shape or perhaps a grown woman returning to the entire world of fitness, a harder and flatter stomach is a goal for several of people. This short article does not claim to provide “firm abs” in a week, but instead serves to attempt to change the views some folks have gotten from watching a lot of infomercials at 2AM.
- Cardio is Important
The key to finding a 6-pack is not in building up the abdominals, however in burning the fat that is covering them. The way to achieve this is to really have a caloric deficit, which is often attained by both taking in less calories and using up more calories. An application of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cooldown. An example of a session would be a 30 second run, followed by a 30 second jog, accompanied by another sprint, and etc. for 4 to 15 minutes with regards to the fitness of person. - Abs are manufactured in your kitchen
This is actually the least complex and yet the most difficult aspect in finding a 6-pack. The key to finding a 6-pack is always to cut down on bad food to lose body fat. Here are a few easily applicable tips:* Stop drinking soda and start to drink only water. It could make an enormous difference.
* Eat 5-6 small meals a day. This helps increase your metabolism and keeps your appetite in check.
* Try to look for your calorie maintenance level and gradually decrease 100-200 calories weekly until your are shedding about 1-2 pounds a week.Other Exercises To Do
Now this would be the time for me to personally plug some new life-changing product or idea, but that is not the idea with this article. Here are a few ab exercises for beginners to do as suggested by a Coquitlam Personal Trainer.
* Crunches – There are lots of various sorts, but try to consider it as pulling your bottom rib directly to your hip
* Weighted crunches – Do normal crunches except hold a dish to your chest
* Hanging leg raises – hang from a club and pull your knees directly to your chest
3 Ways the Health Insurance Companies are Scamming You
The growing number of consumers taking up health insurance plans has led to the mushrooming of scam health insurance providers. These providers often target new retirees and the elderly individuals and small-business owners, who can’t negotiate better rates with legitimate insurers. Be very cautious before you invest in any health policy. Read on to get an idea about 3 ways in which your health insurance company can scam you. Its always better to consult with a Coquitlam Personal Trainer, before you wish to settle on any health insurance plans.
- Failure to pay claims
Usually fraud health insurance agents sign up a huge amount of people quickly by offering them lucrative deals. These insurance providers keep paying small premium amounts and medical claims, but if you have a substantial claim amount or regulators catch them, these illegal companies vanish as if they never existed.
So, just beware if you’re getting delayed payments or your service provider is offering fake excuses for the failure to help make the payments. When you yourself have signed up for these illegal plans, perhaps you are liable for the medical bills of your employees as well.
- Non-licensed health plans
If the company from which you have bought your health care policy is not licensed by State Insurance Commissioner, you can be in trouble. If all the protections of insurance regulation do not apply on your service provider, then the company may be phony. In this case your service provider is scamming you by selling non-licensed health plans.
Insurance agents are not allowed to sell any legitimate ERISA or union plan as federal law governs them. So, if your insurance agent tries to dupe you by selling an “ERISA” or “union” plan, report them to your state insurance department.
- Unusual coverage offered at lower rates
If you are offered an unusual coverage irrespective of your health condition and that too at lower rate and much more benefits when compared with other insurers, its time for you too hit the panic button. Do not get fooled by the lucrative offer, else you can be taken for a ride.
4 Easy Tips to Regain Health and Vitality
The US has seen an enormous increase in the number of people considered obese by the medical community. In fact many call it an obesity epidemic. To combat this we find all sorts of pharmaceutical companies selling the “quick fix” pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off.
Of course the same could be said of the diet industry as well. There are many diets going around now you could pick one a month and in a years time still have more to choose from.
What is truly needed are some sensible proven weight loss tips that people can implement no real matter what their present physical condition is. That said let’s dive right in.
#1 Drink more water. Frequently Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.
#2 Eat more often. I bet you thought I would definitely say eat less. While it is true that to lose excess weight you need to eat less calories than you expend… you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode.
#3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, get a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only path to burn more calories.
#4 Finally, determine your “Why.” Decide why you intend to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen. Also work with a Coquitlam Personal Trainer who can motivate and guide you in your journey to achieving the perfect physique!
4 Action Ideas to Get Big Fast
Are you currently fed up with picking up that latest bodybuilding magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is employing a six day split program that has you in the gym for 4 hours a day? What it won’t tell you is that the guy is really a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a few kids. The truth is, all you want to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.
Let’s have a look:
1) Back to Basics – To build muscle you have to train short and with intensity, you only have a limited number of energy per session. Tests reveal that glucose levels drop dramatically after 20 minutes, so exercise selection is crucial, and that’s where a Coquitlam Personal Trainer can guide you in.
2) Perform One Set per Body Part – Having performed one set of a workout to total failure, it should be near impossible to generate the exact same force and intensity for another set. If you are able to generate the exact same force and intensity for this second set then the first set was not worked hard enough. If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no longer requirement for further stimulation. Therefore you have to do one set per exercise, remembering to accomplish working out session in 20 – 30 minutes so to have the most stimulus as you are able to and then move on to another exercise. Current research shows that single set training is as beneficial as multiple set training, decreasing the odds of over training and saving energy for other lifts required throughout the workout. Because you’re doing one set per exercise, you must work it hard and to total failure.
3) Cycle Your Strength Training – The development of muscle and strength is interrelated therefore the exercise session must be designed in order that increases in strength are corresponding to increases in functional muscle.
Cycling intensity through changes in repetitions during your training program, set up by a Coquitlam Personal Trainer, is a successful way to maintain progression and avoid training plateaus.
4) Don’t Train too long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the bloodstream that causes the breakdown of muscle tissue. The total amount of cortisol released is highly dependent upon a long training time.
3 Great Effects of White Tea to Your Body
It’s not just chefs but also medical researchers who are praising the benefits of white tea for the health. Actually there are numerous different types of advantageous asset of white tea that a person may have and we shall look at some people. But first we shall provide you with a brief explanation about what white tea is. It is made of the immature tea leaves that’ll be picked prior to the buds have fully opened on the plant. The name arises from the silver fuzz which still covers the buds and therefore then turns the tea white because it dries. There are numerous different varieties of white tea available and this all depends on the total amount of leaves to buds which are found in each mixture. The White Peony for instance has one bud for each and every 2 leaves in its mixture whilst Silver Needles (the crème de la crème) is created entirely from the down buds and they are normally picked inside a 2 day period during early Spring.
So we’ve now viewed what White Tea is we shall now go on to the various benefits an individual can gain from using this specific product.
- Antiviral and Antibacterial Effects
Studies carried out at Pace University have indicated that White Tea extract could have prophylactic applications which can help to retard the growth of bacteria which could cause Staphylococcus infections, Streptococcal infections, Pneumonia and Dental Caries. It was also unearthed that White Tea is more efficient than Green Tea at inactivating bacterial viruses along with having an anti-viral influence on human pathogenic viruses.
- Antifungal Effect
There were studies carried out which indicate that this has an anti-fungal influence on Penicillium Chrysogenum and Saccharomyces Cerevisiae. It was unearthed that in the clear presence of White Tea extract they certainly were totally inactivated.
- Skin Cancer and Cell Damage Protection
Scientists have now unearthed that the White Tea extract can protect against the Langerhans cell obliteration. It was unearthed that not just the extract protected skin after contact with sunlight but also a person’s immune system was restored also. They also unearthed that the DNA damage which occurs to cells after contact with sunlight was limited. It’s thought that the antioxidant properties in the White Tea extract are the cause of it being so effective. It can be suggested that the extract may give a person with anti-aging benefits.
Along with white tea intake, it’s suggested you consult with a Coquitlam Personal Trainer, for a plugging in a workout plan that fits perfect to your schedule and requirements.
As you can see from above, there are numerous reasons about what the advantage of white tea may have for an individual in order to help them live a healthier and happier life.
3 Extreme Things You Must Do to Lose Weight
- Start Eating a Lot More!
That’s right, you read it correctly… YOU MUST EAT MORE—A lot more than you’re eating right now. You have to eat 5-7 meals a day to fire up your metabolism to lose weight.
Your body needs a constant supply of energy to burn fat, and if you don’t eat a meal every two or three hours…Your metabolism will become so slow that you’ll gain weight just by looking at food.
The sooner you start eating more…the sooner you’ll have the ability to eat the foods you like without worrying about gaining weight.
Now I don’t mean for you yourself to eat 5 large dinner sized meals everyday. You should try to eat 5-7 smaller 250 – 400 calorie meals every 2-3 hours. - Start Playing Golf.
Before you say “what the heck does golf have regarding me losing weight”…Let me explain.
People always tell me that they don’t have time to exercise, they’re too tired to exercise, or they don’t feel like exercising.
But they always find time to have fun. Look, you do not have to get on a treadmill everyday, take aerobics, or swim laps to lose weight. you can lose weight playing golf, playing with your kids, and you may also go to the mall shopping.
What do all those things have in common? They’re all things that involve you moving around just enough to burn fat. Notice that TV, reading, and sleeping weren’t one of many things I mentioned.
Think about it…If you went shopping at your local mall everyday you could easily lose 1-2 lbs. a week just by walking around the mall several times (That’s of course if you don’t make too many trips to the food court).
What about playing golf (without the cart), racquetball, or going out dancing every day? That’s an easy (fun) weight loss of about 2 lbs a week right there.
Try to look for something you want to accomplish this gets you up off your butt and do it everyday for at least 30 minutes (The longer the more fat you’ll burn). - Stop Losing Weight and Start Burning Fat.
If you wish to lose weight… just go on a diet, sit in a steam room for several hours, or take some side-effect infested weight loss pill. If you wish to look better as you lose weight…then you need to focus on burning fat.Diets, steam rooms, and pills cause you to lose muscle and water weight. Losing muscle not only makes you look worse but it also lowers your metabolism making it easier for you yourself to gain weight. Alternatively you can also work with a Coquitlam Personal Trainer, who can guide and motivate you in a journey that will become memorable for you.
4 Fantastic Steps to Reduce Anger
Here are 4 fantastic tips to help you be the one in control of yourself, and not the hazardous madman called “Anger.”
1) Relax and visualize.
Calm yourself down. Take a deep breath. As you exhale, imagine all those bottled-up fury come from the nose and mouth. Release it and be free. Repeat this step over and over until you feel peace inside.
Then visualize being in a place where you feel most happy, calm, and relaxed. It might be a place like a beach, garden, scenic locations, or anywhere else you may think of. Just imagine being there and inhaling the essence of your serene environment. As a result, you will not find it hard to attain inner peace.
2) Pour out your anger to safe outlets.
You had a big quarrel with your former friend. He betrayed your trust. You want vengeance and you’re raving mad.
Hold it. Restrain yourself.
Try your best to get off him as far as you can. You don’t want to hurt anyone. Anger can possess your brain into doing something that you wouldn’t dare do before.
How will you then release your anger if you can’t restrict it anymore?
Buy a punching bag, then pour out all your rage in it. Punch it, kick it, strangle it. Imagine the punching bag is your enemy. When you’re done, you will feel a sense of satisfaction. You may even punch and kick through thin air if you desire.
Another way to release it is “SHOUT!” Find a distant place where you can be alone – a place where no one can hear you. At the very top of your voice, yell out loud “Aaaaaaaaarrrrrrrrrgggggghhhhhhh.” You can choose any word you like provided that you release all those angry demons from the chest.
3) Forgive and forget.
Nothing could ease your mental and emotional pains better than by forgiving someone that has hurt you in the past. It is very unhealthy to burden yourself with unnecessary torture brought about by unpleasant memories of other people’s demeaning acts.
Moreover, if they have taken something important away from you, would it make sense to also sacrifice your health and lifestyle? Of course not.
4) Exercise.
Engaging in exercises increases your endorphins. Your angry mood could miraculously change to a happy one if you get involved with exercises that you enjoy doing. Consult with a Coquitlam Personal Trainer, for a healthy personal training program!
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