Let’s talk about the GOOD things you can do for your body to lose that weight.
First of all, please take DIET out of the vocabulary. Diet sounds like a short term project and when the project is over you will go back to the regular way of life. Think of your weight loss as a journey towards a healthier life. Good food will make you feel better! I NOW get excited about tomatoes! (not I didn’t grow these- just begged a neighbor) But, the point is that I love tomatoes, blueberries, raspberries, anything fruity or vegetably! I eat a good 4-5 meals a day and my cravings for Iced Mocha’s is going AWAY! My gut is diminishing as well. My focus is on healthy eating, smart training and sleep. I TRY to focus on the positive and on moving forward, not looking back. What can I learn from this experience?
There are three things that you must have in your daily life that will ensure muscles BUILT and fat LOST.
Principle Number one is intensity! Running or walking is great- but you need intensity to BURN more calories!!! In Shawn Phillips’ book, Strength for Life, he suggests two “cardio” workouts a week. 30 minutes TOTAL!! You can do it on a treadmill, stairmaster, on a track or on the streets- 3-5 minutes of warm-up followed by 60 seconds of HIGH intensity, followed by 60 seconds of LOW intensity. This could be done anywhere or anytime. I’d grab a jump rope and do it in the garage! My marathon plan has a minimum of TWO high intensity workouts every week! Intensity is the key to going faster, burning more calories and a great use of your time!
Number two: Smart, effective weight training. Lifting heavy weights. Should be fairly hard on the last rep. One program that I believe to have merit and offer a reasonable challenge is the Strength for Life program. All the workouts don’t take more than 35 minutes in concentrated EFFORT over a 12 week program. There are many programs out there, this is just one that I am currently reading and to have found to be simple, yet, challenging and I love his philosophy of training and living.
Number three: Sleep. Most of us, me included, are sleep deprived! You need a good 7-8 hours of sleep per night. When you don’t get enough sleep, your body releases more cortisol which controls your appetite, AND this actually leads your body to hold on to abdominal fat. (Resource)
I could go on and on. Please know that I am struggling with extra pounds too! These are the three that I know will work and have a significant effect on your progress. I think the most important thing to change is your mindset. Make a decision for a healthier life and you WILL see progress.
What is working for you? Anybody have any tips to offer?
7 responses so far ↓
1 FormerlyFatMatt // Aug 12, 2008 at 4:27 am
Protein Smoothie
1 cup Pasteurized egg white
8 oz Strawberry
8 oz Pineapple
1 Scoop Syntrax Lemonade Protein
330 Cals – .7g fat – 32.2 g carb – 50.5g protein
Egg whites are pasteurized so no salmonella! Would never know you were drinking “raw” eggs and they’re the most digestible form of egg protein you can consume. The more you cook an egg, the less protein that is absorbed.
I drink these in between meals to keep my metabolism going and feed my mudcles.
2 MizFit // Aug 12, 2008 at 11:24 am
You have nailed it ALL.
Something intense
daily.
No matter how little time you might have on a given day.
Visualize.
See in your minds eye how you will look when at your goal (and I’m not thinking just losing weight. Crossing that finishline. Receiving a promotion. Whatever you’re working toward).
M.
MizFits last blog post..Tues Trends: MeMeMe? It’s time for TheeTheeThee.
3 Andrea // Aug 12, 2008 at 1:49 pm
I recently purchased a heart rate monitor and now, I don’t know how I did my workouts without it! It really helps me measure the intensity at which I am working, whether it’s a 30 minute run on the treadmill, a 60 minute run outside, weights or stretching. Now that I am aware of my resting heart rate and my max heart rate, I am able to push myself harder and feel like I’m getting the intense workout I need, especially as I train for a Half-Marathon in September.
4 FatFighter // Aug 12, 2008 at 2:23 pm
I’m big on interval training – it is such a great way to burn calories. And I’m with Andrea on the heart rate monitor – I can’t workout without one. It really helps you push yourself.
5 Lance // Aug 12, 2008 at 2:36 pm
Right on the money! This is all excellent advice.
A book that I like a lot is “New Rules of Lifting” by Alwyn Cosgrove and Lou Schuler. My wife uses their second book, “New Rules of Lifting for Women”. It’s excellent stuff, fun to read, and it works! They touch upon the importance of nutrition, strength training, and cardio. With an emphasis on strength training.
For food, it works best for me to plan ahead. It holds true for me that if I fail to plan, then I plan to fail.
6 Strong One // Aug 12, 2008 at 3:38 pm
Aahh yes, making a lifestyle change instead of short term adjustments.
DIETS do not work.
Great post.
And I’m getting better at getting more sleep.
Strong Ones last blog post..So, What Can You Do In Less Than 8 Seconds?
7 Mark Salinas // Aug 12, 2008 at 6:50 pm
right on! Yep, yes, uhuh!
Mark Salinass last blog post..Right brain vs. Left brain
Leave a Comment