When the holidays arrive, many people forget all
about their diets and healthy eating. Weight
gains of 7 - 10 pounds are common between
Halloween and Christmas. To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.
Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are
served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.
Even though the holidays are in, don't forget
about the exercise. Keeping weight off during
the holiday season is burning off the extra
calories. You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.
During holiday parties and at family dinners,
feel free to sample foods although you shouldn't
splurge. Decide on what you plan to eat in
advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats. Before you go to a party,
eat a small snack to help curb your appetite.
If at all possible, avoid alcohol. Having too
many drinks can cripple your will power, and
also add excess calories to your diet. In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging. Also make sure to avoid eggnog,
as each glass can have up to 300 calories.
Be flexible with your healthy eating, as one bad
meal won't ruin your diet. Try to balance your
calories over a few days and don't just look at
one meal or day.
read more here / http://www.expressweightloss.net
lundi 3 août 2015
dimanche 2 août 2015
Weight Loss Supplements You Can Trust
Often losing weight is much easier said than done. Whether it is a
lack of willpower or just being too busy in day to day life it
something that can be much harder to incorporate and think about every
day. Anyone who has struggled with weight loss will know that finding
the right kind of supplement is a daunting task. Unfortunately the
market has become home to many products that are either not effective as
a weight loss supplement or just cannot be trusted as a weight loss
supplement.
With so many products out there how is it possible to tell which will work and which won't? How can you tell the genuine products from the never ending list of products that make false claims? The issue is that when you desperate to lose weight you will often be prepared to try anything to make it happen. One of the big problems with some weight loss supplements is that they do not state the full ingredients of the supplement, how in that case do you know what you are putting into your body? There is no way of knowing how your body will react to it without trying it and this not only costly but also potentially dangerous and in many cases you will find yourself not losing weight at all.
Many weight loss supplements contain stimulants that can make your heart race and for some people this can be very dangerous. It can lead to anxiety for some. There are supplements out there that will cause upset stomachs and even worse. Fortunately many of these harmful weight loss supplements have now been outlawed however no matter what you can always be sure that there will be companies out there willing to exploit consumers by happily selling them weight loss supplements that could be detrimental to their health. Of course not every consumer will experience problems with these supplements, for some the product may in work well for them but is it really worth the risk when it comes to your health?
Take the fat burner Capsiplex as an example of a long standing and effective dietary supplement. Capsiplex is a fat burner that hit the market in 2010, it has grown to become a massive success story. It has been featured in the media (newspapers, magazine articles). There are celebrities who swear by the use of Capsiplex to maintain their figures which for many of them is very important in the industry they are in.
Capsiplex is a very unique weight loss supplement that contains Capsicum extract (Red Pepper) but due to the unbearable heat it is not well tolerated by many people. It had never been used successfully in a weight loss supplement until Capsiplex came along. The manufacturers of Capsiplex cleverly designed an outer layer on the supplement so that Capsiplex could be taken comfortably and more importantly with no stomach irritation so it would be properly absorbed into the bloodstream. Capsiplex is one of the few weight loss supplements that require you to make minimal changes to your lifestyle, you just need to make Capsiplex a part of your everyday life.
With so many products out there how is it possible to tell which will work and which won't? How can you tell the genuine products from the never ending list of products that make false claims? The issue is that when you desperate to lose weight you will often be prepared to try anything to make it happen. One of the big problems with some weight loss supplements is that they do not state the full ingredients of the supplement, how in that case do you know what you are putting into your body? There is no way of knowing how your body will react to it without trying it and this not only costly but also potentially dangerous and in many cases you will find yourself not losing weight at all.
Many weight loss supplements contain stimulants that can make your heart race and for some people this can be very dangerous. It can lead to anxiety for some. There are supplements out there that will cause upset stomachs and even worse. Fortunately many of these harmful weight loss supplements have now been outlawed however no matter what you can always be sure that there will be companies out there willing to exploit consumers by happily selling them weight loss supplements that could be detrimental to their health. Of course not every consumer will experience problems with these supplements, for some the product may in work well for them but is it really worth the risk when it comes to your health?
Take the fat burner Capsiplex as an example of a long standing and effective dietary supplement. Capsiplex is a fat burner that hit the market in 2010, it has grown to become a massive success story. It has been featured in the media (newspapers, magazine articles). There are celebrities who swear by the use of Capsiplex to maintain their figures which for many of them is very important in the industry they are in.
Capsiplex is a very unique weight loss supplement that contains Capsicum extract (Red Pepper) but due to the unbearable heat it is not well tolerated by many people. It had never been used successfully in a weight loss supplement until Capsiplex came along. The manufacturers of Capsiplex cleverly designed an outer layer on the supplement so that Capsiplex could be taken comfortably and more importantly with no stomach irritation so it would be properly absorbed into the bloodstream. Capsiplex is one of the few weight loss supplements that require you to make minimal changes to your lifestyle, you just need to make Capsiplex a part of your everyday life.
Please visit our site for useful guidance and information on
losing weight fast as well as overviews of the safest and most effective
weight loss supplements on the market
samedi 1 août 2015
the Healthiest Foods You Can Get
The following is a list of the healthiest foods that
you can get. This will help you get an idea as
to what foods are the best for your body.
Fruits
Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.
Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.
Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.
Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.
Vegetables
Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.
Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.
Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.
Grains, beans, and nuts
Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.
Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.
Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.
Seafood
Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.
Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.
read more here / http://www.expressweightloss.net
you can get. This will help you get an idea as
to what foods are the best for your body.
Fruits
Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.
Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.
Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.
Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.
Vegetables
Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.
Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.
Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.
Grains, beans, and nuts
Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.
Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.
Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.
Seafood
Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.
Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.
read more here / http://www.expressweightloss.net
vendredi 31 juillet 2015
Weight Loss Supplements You Can Trust
Often losing weight is much easier said than done. Whether it is a
lack of willpower or just being too busy in day to day life it
something that can be much harder to incorporate and think about every
day. Anyone who has struggled with weight loss will know that finding
the right kind of supplement is a daunting task. Unfortunately the
market has become home to many products that are either not effective as
a weight loss supplement or just cannot be trusted as a weight loss
supplement.
With so many products out there how is it possible to tell which will work and which won't? How can you tell the genuine products from the never ending list of products that make false claims? The issue is that when you desperate to lose weight you will often be prepared to try anything to make it happen. One of the big problems with some weight loss supplements is that they do not state the full ingredients of the supplement, how in that case do you know what you are putting into your body? There is no way of knowing how your body will react to it without trying it and this not only costly but also potentially dangerous and in many cases you will find yourself not losing weight at all.
Many weight loss supplements contain stimulants that can make your heart race and for some people this can be very dangerous. It can lead to anxiety for some. There are supplements out there that will cause upset stomachs and even worse. Fortunately many of these harmful weight loss supplements have now been outlawed however no matter what you can always be sure that there will be companies out there willing to exploit consumers by happily selling them weight loss supplements that could be detrimental to their health. Of course not every consumer will experience problems with these supplements, for some the product may in work well for them but is it really worth the risk when it comes to your health?
Take the fat burner Capsiplex as an example of a long standing and effective dietary supplement. Capsiplex is a fat burner that hit the market in 2010, it has grown to become a massive success story. It has been featured in the media (newspapers, magazine articles). There are celebrities who swear by the use of Capsiplex to maintain their figures which for many of them is very important in the industry they are in.
Capsiplex is a very unique weight loss supplement that contains Capsicum extract (Red Pepper) but due to the unbearable heat it is not well tolerated by many people. It had never been used successfully in a weight loss supplement until Capsiplex came along. The manufacturers of Capsiplex cleverly designed an outer layer on the supplement so that Capsiplex could be taken comfortably and more importantly with no stomach irritation so it would be properly absorbed into the bloodstream. Capsiplex is one of the few weight loss supplements that require you to make minimal changes to your lifestyle, you just need to make Capsiplex a part of your everyday life.
With so many products out there how is it possible to tell which will work and which won't? How can you tell the genuine products from the never ending list of products that make false claims? The issue is that when you desperate to lose weight you will often be prepared to try anything to make it happen. One of the big problems with some weight loss supplements is that they do not state the full ingredients of the supplement, how in that case do you know what you are putting into your body? There is no way of knowing how your body will react to it without trying it and this not only costly but also potentially dangerous and in many cases you will find yourself not losing weight at all.
Many weight loss supplements contain stimulants that can make your heart race and for some people this can be very dangerous. It can lead to anxiety for some. There are supplements out there that will cause upset stomachs and even worse. Fortunately many of these harmful weight loss supplements have now been outlawed however no matter what you can always be sure that there will be companies out there willing to exploit consumers by happily selling them weight loss supplements that could be detrimental to their health. Of course not every consumer will experience problems with these supplements, for some the product may in work well for them but is it really worth the risk when it comes to your health?
Take the fat burner Capsiplex as an example of a long standing and effective dietary supplement. Capsiplex is a fat burner that hit the market in 2010, it has grown to become a massive success story. It has been featured in the media (newspapers, magazine articles). There are celebrities who swear by the use of Capsiplex to maintain their figures which for many of them is very important in the industry they are in.
Capsiplex is a very unique weight loss supplement that contains Capsicum extract (Red Pepper) but due to the unbearable heat it is not well tolerated by many people. It had never been used successfully in a weight loss supplement until Capsiplex came along. The manufacturers of Capsiplex cleverly designed an outer layer on the supplement so that Capsiplex could be taken comfortably and more importantly with no stomach irritation so it would be properly absorbed into the bloodstream. Capsiplex is one of the few weight loss supplements that require you to make minimal changes to your lifestyle, you just need to make Capsiplex a part of your everyday life.
Please visit our site for useful guidance and information on
losing weight fast as well as overviews of the safest and most effective
weight loss supplements on the market
jeudi 30 juillet 2015
How To Eat Less (Psychology Of Eating)
How to eat less is easier than you may think. When I taught a
class in the psychology of eating for the weight reduction program, we
made a few easy adjustments that actually worked to change habits.
Changing habits can occur when new behaviors are practiced and supported
over time. Here are a few of the important principles to follow:
1. STRESS MANAGEMENT: We all need a stress reduction list of replacement behaviors to follow. Rather than eat when stressed, we will: 1. Take a walk; 2. Call a friend; 3. Meditate; 4. Go dancing or whatever you put on your list. What has worked best is to practice your replacement behavior as soon as you get home from work every day. You reduce your stress before it builds while creating a healthy habit.
2. CONTROL YOUR TRIGGERS: When we see or smell food, it causes or triggers a biochemical change in our brain of increased gherkin, a hormone that causes hunger. Stores place impulse items near the check out area counting on this effect. Start out making a list of the things that trigger hunger in you. The common ones are TV and magazine food ads, shopping when hungry, eating out, and talking about food. I like to mute and look away from TV ads, eat before I shop, eat out less, and avoid concession stands.
3. SOCIAL SUPPORT: The more people you involve in you diet plan, the more likely it is to work. In the diet clinic, we would always pair people so they could exercise, dine, and socialize together. When one didn't feel like taking a walk, their partner would call with encouragement. Husbands sometime feel threatened when their wife loses weight and looks better. So, they need to be a support too.
4. SLOW DOWN: I guess we are all in a rush because Americans eat very fast. The food goes down so fast, it doesn't register with your brain. So, we keep eating until we are stuffed. One preventative technique we use is to count your chews and take smaller bites. If that's too boring, just put your fork down between bites.
5. NO TELEVISION: TV distracts us from paying attention to our intake. The main behavior that's correlated with being obese is TV watching while snacking. I wish I could find the source. It's easy to just dine at the table especially if others are eating. I'm single, but I still eat at the table with a book or relaxing music. It's an enjoyable period of calmness in a hectic day.
There are more principles, but these should be enough to get you started that fall under the category of easy to do. Once you get used to these replacement behaviors, you do them without thinking. So, go ahead and make your list, get people involved, and have fun with your new lifestyle. L. Johnson
1. STRESS MANAGEMENT: We all need a stress reduction list of replacement behaviors to follow. Rather than eat when stressed, we will: 1. Take a walk; 2. Call a friend; 3. Meditate; 4. Go dancing or whatever you put on your list. What has worked best is to practice your replacement behavior as soon as you get home from work every day. You reduce your stress before it builds while creating a healthy habit.
2. CONTROL YOUR TRIGGERS: When we see or smell food, it causes or triggers a biochemical change in our brain of increased gherkin, a hormone that causes hunger. Stores place impulse items near the check out area counting on this effect. Start out making a list of the things that trigger hunger in you. The common ones are TV and magazine food ads, shopping when hungry, eating out, and talking about food. I like to mute and look away from TV ads, eat before I shop, eat out less, and avoid concession stands.
3. SOCIAL SUPPORT: The more people you involve in you diet plan, the more likely it is to work. In the diet clinic, we would always pair people so they could exercise, dine, and socialize together. When one didn't feel like taking a walk, their partner would call with encouragement. Husbands sometime feel threatened when their wife loses weight and looks better. So, they need to be a support too.
4. SLOW DOWN: I guess we are all in a rush because Americans eat very fast. The food goes down so fast, it doesn't register with your brain. So, we keep eating until we are stuffed. One preventative technique we use is to count your chews and take smaller bites. If that's too boring, just put your fork down between bites.
5. NO TELEVISION: TV distracts us from paying attention to our intake. The main behavior that's correlated with being obese is TV watching while snacking. I wish I could find the source. It's easy to just dine at the table especially if others are eating. I'm single, but I still eat at the table with a book or relaxing music. It's an enjoyable period of calmness in a hectic day.
There are more principles, but these should be enough to get you started that fall under the category of easy to do. Once you get used to these replacement behaviors, you do them without thinking. So, go ahead and make your list, get people involved, and have fun with your new lifestyle. L. Johnson
mercredi 29 juillet 2015
How To Lose Weight Without Doing All The Cooking
osing weight is without doubt one of the
most challenging things you can choose to do. This is because apart from
being committed and dedicated to shedding off the extra pounds, you
need to be very careful about your food selection and how you prepare
the food to the food portions that you eat. This is a task that can be
very daunting, especially if you have a busy working schedule that you
just can't alter.
Luckily, regardless of how busy you could be, there are now possibilities of enjoying healthy, balanced and delicious meals that will help you lose weight even without you stepping into the kitchen or the grocery stores for your shopping. Talented dieticians and gourmet chefs are now offering prepared meals delivered right at your doorstep to help you with your weight loss program. These meals are balanced well portioned and healthy to maximize your weight loss. The food programs are usually put together by medical doctors who are specialized in weight management
By signing up for such programs, you can be sure to enjoy weight reduction program meals that are highly nutritious and contain all the right levels of vitamins, healthy fats, complex carbohydrates, minerals and amino acids. You will enjoy mouthwatering dishes and at the same time lose weight without having to bear all the work of choosing your ingredients and cooking. These kind of weight loss programs are most ideal for those who have started a weight loss program, but have no spare time to cook, those that have no idea of how to prepare healthy meals for their weight diets and those who have no idea what to eat and what not to eat. If you are not sure about the most ideal diet plan for your weight loss, you will also find these programs very helpful.
The Advantages
The weight loss programs offer you the chance to enjoy good food quality and taste considering that your diet is prepared by professionals. You can now eat without worrying about the number of calories you are taking in because everything has been taken care of by the professionals on your behalf.
With such a program in place, you will have a wide selection of meals to choose from to make your weight loss dieting most enjoyable. One of the reasons why most people relapse to bad foods is because they take the same meals over and over that they become boring exposing them to cravings. With the possibilities of playing around with your meals when in a program, you keep unhealthy eating habits suppressed.
The weight loss programs require very minimal lifestyle changes. You can go on with your normal schedule and still manage to eat healthy to aid weight loss.
The meals are nutritionally balanced and come ready in that you will only require heating and eating. They offer the same convenience of fast foods but with the advantage of having your meals well balanced to suit your weight loss objectives.
Luckily, regardless of how busy you could be, there are now possibilities of enjoying healthy, balanced and delicious meals that will help you lose weight even without you stepping into the kitchen or the grocery stores for your shopping. Talented dieticians and gourmet chefs are now offering prepared meals delivered right at your doorstep to help you with your weight loss program. These meals are balanced well portioned and healthy to maximize your weight loss. The food programs are usually put together by medical doctors who are specialized in weight management
By signing up for such programs, you can be sure to enjoy weight reduction program meals that are highly nutritious and contain all the right levels of vitamins, healthy fats, complex carbohydrates, minerals and amino acids. You will enjoy mouthwatering dishes and at the same time lose weight without having to bear all the work of choosing your ingredients and cooking. These kind of weight loss programs are most ideal for those who have started a weight loss program, but have no spare time to cook, those that have no idea of how to prepare healthy meals for their weight diets and those who have no idea what to eat and what not to eat. If you are not sure about the most ideal diet plan for your weight loss, you will also find these programs very helpful.
The Advantages
The weight loss programs offer you the chance to enjoy good food quality and taste considering that your diet is prepared by professionals. You can now eat without worrying about the number of calories you are taking in because everything has been taken care of by the professionals on your behalf.
With such a program in place, you will have a wide selection of meals to choose from to make your weight loss dieting most enjoyable. One of the reasons why most people relapse to bad foods is because they take the same meals over and over that they become boring exposing them to cravings. With the possibilities of playing around with your meals when in a program, you keep unhealthy eating habits suppressed.
The weight loss programs require very minimal lifestyle changes. You can go on with your normal schedule and still manage to eat healthy to aid weight loss.
The meals are nutritionally balanced and come ready in that you will only require heating and eating. They offer the same convenience of fast foods but with the advantage of having your meals well balanced to suit your weight loss objectives.
The bistro MD diet program
is one of the most convenient you can choose for your weight loss
program. It takes the worry and effort off your shoulder and at the same
time keeps the meals delicious and most enjoyable.
mardi 28 juillet 2015
6 Easy Ways To Motivate Yourself to Get Back Into Shape
For many people, getting back into consistent fitness training,
particularly when using weights, can be challenging. All too often many
people give up on their physical body conditioning due to other
interests and commitments that enter their lives - particularly as they
get older, or they simply find the regularity and routine becomes a bit
mundane. In many cases, the time-lapse between the last time they
completed a serious workout and when they decide to start up again could
be years - in some cases, decades.
Unfortunately, having quit an activity such as regular weight training, especially over a number of years, can result in unwanted, but inevitable consequences. These include diminished strength, weight gain (or more specifically, fat gain,) a decrease in general activity levels and loss of motivation.
Those keen on making a comeback to start training again, even if only to lose weight and feel better about themselves, can find things just as frustrating. Being unused to having lost some their former fitness and muscle mass is bad enough, but for those in particular who didn't learn proper technique and posture when they started training when they were younger, find they cannot rely so much on their bodies suppleness and vigour to see them through the demands of strength exercises, increasing their risk of injury.
Like any exercise, if using weight training as part of a fitness routine it has to be carried out regularly and routinely for it to have any meaningful, positive impact - and the desired results of a leaner, toned body, weight loss and more confidence. That means attending a lot of gym sessions - either at the local gym at home or wherever else the workouts will take place, which translates into a great deal of time and commitment, regardless of what level anyone's at. This repetitiveness can sometimes become tedious, and even for those with the best intentions, the sight of the ultimate reward of why they started up again in the first place can be lost.
Despite all these challenges however, starting up weight training again can be a successful endeavour. All that's needed is for someone to come into it with a different perspective, a new outlook. This can help individuals realise the rewards that make their time and dedication worthwhile - and help regain their passion and belief for training, and keep them in the game until they achieve their ultimate results.
Here are a few tips when getting back into weight training again, while keeping injury-free and staying motivated for the long-term:
1) It's All About Technique
Probably the most important aspect of returning to lifting heavy weights is technique. For most returning 'lifters' their body conditioning is not it was, and with the keenness and enthusiasm of getting back to doing resistance training again, a case of too much too soon can become their undoing. Taking to the time to focus and re-learn (or even learn this time) correct technique and posture will allow for more efficient, safe and enjoyable lifting. Injuries can thus be avoided - less pressure being placed on muscles, joints and tendons by using correct technique, with the added advantage of quicker results being realised, which can only result in fuelling the motivation to keep on winning in the gym.
2) Slowly Does it
As alluded to in the first point, too much too soon can cause disappointment or even harm. Whatever the level anyone begins at again, it is important to not overdo it by starting with weights that are too heavy, or doing too many repetitions of any given exercise. Admittedly, it can be frustrating to start back below where you left off, but remember you're not back where you left off any longer - it's been a long layoff, with age and muscle atrophy filling in the gaps, so take it slow and pace yourself the first few sessions. You will then get an idea of how your body reacts, and when you can push on for greater gains.
3) Set Yourself Goals
Setting goals in strength training is important at any level - but more so after returning to it after a long break. This is because any gains you achieve - either in gaining more muscle or weight loss or change of body shape - will typically happen within a different timeframe to what you might have experienced in the past (see point 5 below.) So it's important to gauge yourself against how your body reacts now, not how it used to. Setting goals is an entirely personal thing. They can be longer term (such as getting down to a certain body fat percentage by the end of the year) or short term, (such as increasing the weight of a particular exercise by the end of the week) but it's always useful to remember that they need to be specific and challenging, but not unrealistic for you - at least in the timeframe you've allowed. This will only lead to frustration and disappointment. An easy way to start making excuses not to train...
4) Keep a Progress Tracker
You can achieve consistency of training when you track your progress accurately. It is a great motivator when you see your results on paper (or electronic device) - how much heavier you're lifting, how many more reps you're doing, how much muscle you've gained, your weight loss (or fat loss) - all these facts and stats add up to a satisfying experience that keeps you hungry for more. It will also reveal where you've not gained and perhaps slacked off a bit, helping you regain your focus on what needs doing for next time.
5) Use Your Advantage
Did you know that as a previous lifter, your body is naturally 'programmed' to build muscle easier than if you were just starting off? It's a scientific fact (published by the National Academy of Sciences) that even though your muscles regress somewhat during a long break, they more often than not retain some 'memory' of having at one time being larger and stronger. This means that when they are exposed to resistance training again, the body is able to employ muscle memory to trigger a much faster reaction and addition of muscle proteins.
6) Make it fun
For many people, doing anything, including exercise is more fun when doing with someone else, or in a group. If you can arrange a regular 'gym buddy' to workout with, this can help motivate you to get to workouts more often (and on time!) as well as adding an edge of competitiveness - which can only help to motivate and progress you further.
If you would like to learn more, download your free Fat Myths Loss Guide here:
Unfortunately, having quit an activity such as regular weight training, especially over a number of years, can result in unwanted, but inevitable consequences. These include diminished strength, weight gain (or more specifically, fat gain,) a decrease in general activity levels and loss of motivation.
Those keen on making a comeback to start training again, even if only to lose weight and feel better about themselves, can find things just as frustrating. Being unused to having lost some their former fitness and muscle mass is bad enough, but for those in particular who didn't learn proper technique and posture when they started training when they were younger, find they cannot rely so much on their bodies suppleness and vigour to see them through the demands of strength exercises, increasing their risk of injury.
Like any exercise, if using weight training as part of a fitness routine it has to be carried out regularly and routinely for it to have any meaningful, positive impact - and the desired results of a leaner, toned body, weight loss and more confidence. That means attending a lot of gym sessions - either at the local gym at home or wherever else the workouts will take place, which translates into a great deal of time and commitment, regardless of what level anyone's at. This repetitiveness can sometimes become tedious, and even for those with the best intentions, the sight of the ultimate reward of why they started up again in the first place can be lost.
Despite all these challenges however, starting up weight training again can be a successful endeavour. All that's needed is for someone to come into it with a different perspective, a new outlook. This can help individuals realise the rewards that make their time and dedication worthwhile - and help regain their passion and belief for training, and keep them in the game until they achieve their ultimate results.
Here are a few tips when getting back into weight training again, while keeping injury-free and staying motivated for the long-term:
1) It's All About Technique
Probably the most important aspect of returning to lifting heavy weights is technique. For most returning 'lifters' their body conditioning is not it was, and with the keenness and enthusiasm of getting back to doing resistance training again, a case of too much too soon can become their undoing. Taking to the time to focus and re-learn (or even learn this time) correct technique and posture will allow for more efficient, safe and enjoyable lifting. Injuries can thus be avoided - less pressure being placed on muscles, joints and tendons by using correct technique, with the added advantage of quicker results being realised, which can only result in fuelling the motivation to keep on winning in the gym.
2) Slowly Does it
As alluded to in the first point, too much too soon can cause disappointment or even harm. Whatever the level anyone begins at again, it is important to not overdo it by starting with weights that are too heavy, or doing too many repetitions of any given exercise. Admittedly, it can be frustrating to start back below where you left off, but remember you're not back where you left off any longer - it's been a long layoff, with age and muscle atrophy filling in the gaps, so take it slow and pace yourself the first few sessions. You will then get an idea of how your body reacts, and when you can push on for greater gains.
3) Set Yourself Goals
Setting goals in strength training is important at any level - but more so after returning to it after a long break. This is because any gains you achieve - either in gaining more muscle or weight loss or change of body shape - will typically happen within a different timeframe to what you might have experienced in the past (see point 5 below.) So it's important to gauge yourself against how your body reacts now, not how it used to. Setting goals is an entirely personal thing. They can be longer term (such as getting down to a certain body fat percentage by the end of the year) or short term, (such as increasing the weight of a particular exercise by the end of the week) but it's always useful to remember that they need to be specific and challenging, but not unrealistic for you - at least in the timeframe you've allowed. This will only lead to frustration and disappointment. An easy way to start making excuses not to train...
4) Keep a Progress Tracker
You can achieve consistency of training when you track your progress accurately. It is a great motivator when you see your results on paper (or electronic device) - how much heavier you're lifting, how many more reps you're doing, how much muscle you've gained, your weight loss (or fat loss) - all these facts and stats add up to a satisfying experience that keeps you hungry for more. It will also reveal where you've not gained and perhaps slacked off a bit, helping you regain your focus on what needs doing for next time.
5) Use Your Advantage
Did you know that as a previous lifter, your body is naturally 'programmed' to build muscle easier than if you were just starting off? It's a scientific fact (published by the National Academy of Sciences) that even though your muscles regress somewhat during a long break, they more often than not retain some 'memory' of having at one time being larger and stronger. This means that when they are exposed to resistance training again, the body is able to employ muscle memory to trigger a much faster reaction and addition of muscle proteins.
6) Make it fun
For many people, doing anything, including exercise is more fun when doing with someone else, or in a group. If you can arrange a regular 'gym buddy' to workout with, this can help motivate you to get to workouts more often (and on time!) as well as adding an edge of competitiveness - which can only help to motivate and progress you further.
If you would like to learn more, download your free Fat Myths Loss Guide here:
George Vlismas is the owner of OnlyMensHealth.com, a newsletter
and website dedicated to providing information and resources on all
aspects of men's health, nutrition and fitness.
Inscription à :
Articles (Atom)