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Essential
Weight Loss & Health Strategies For Women
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by:
Phil Beckett
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Essential
Weight Loss & Health Strategies For Women
By Phil Beckett
Copyright © Physique Concepts Inc.
Why is it that some struggle to stay in shape while others achieve
unbelievable results that inspire themselves and others?
It's actually very simple. Excellent results come from a plan, a
specifically designed women's fitness program that includes weight
training and cardio workouts along with excellent nutrition and
supplementation.
Below you'll learn the essential strategies that will enable you to
achieve your goals. These simple strategies can be immediately
implemented into your lifestyle with little sacrifice on your part. It
will add quality years to your life.
1. Don't be too aggressive.
One of the biggest problems most women encounter when starting a health
& fitness program is rapidly depleted motivation after only a
few weeks due to an overly ambitious plan.
As you become accustomed to the lifestyle shift, you can add more days
and get improved results. But beware: if you try to do too much too
fast, you may end up quitting altogether.
2. If you don't enjoy doing resistance training or are pressed for
time, concentrate on working the largest muscle groups with compound
resistance movements.
A lack of success is generally just a lack of understanding of how a
woman's body works. Most women want to lose fat and tone and firm their
bodies.
The way to do that is to use resistance to train large muscle groups.
3. Stretching improves flexibility, blood flow, muscle recovery, low
back pain, health and a host of other things. Additionally, stretching
can prevent injury, making sleep better and improve your performance.
Always stretch, but be certain not to stretch pulled muscles. You
should always warm-up before stretching. However, it is very important
that you know how to stretch. Never bounce!
4. Set realistic, attainable weight loss & health goals.
You must have both short-term and long-term goals so you can gauge your
progress. It's crucial to have a baseline before you begin, so you can
measure success.
5. Set exercise appointments with yourself.
Use your day-timer to set appointments for exercise, and then stick to
them. You wouldn't miss a business meeting or client appointment, would
you?
So don't miss an exercise appointment with yourself. Nothing is more
important than your health. Nothing.
Everything else will crumble around you if your health fails. So make
your exercise appointments a priority.
6. Exercise correctly. So much time is wasted doing, at best,
unproductive exercise, or worse, dangerous exercises. Get educated on
how to exercise correctly. And the absolute best way to do that is to
have someone develop a program for you and then teach you what to do
and how do it right.
7. Enjoy yourself.
The most difficult thing is actually getting into your running shoes
and going to the gym. But once you begin your workout, relax and enjoy
the process.
Yes, exercising can and should be somewhat rigorous but it is just that
investment which makes it supremely rewarding. As with anything, if
you're in the moment, you can fully appreciate the experience and truly
enjoy the process.
8. If you want to maximize your results or fat loss efforts, you've got
to eat breakfast.
Even if you don't exercise at all, breakfast remains the most important
meal of the day. You breakfast should canteen complete proteins and
complex carbohydrates.
9. Eat fat to lose fat.
Healthy fats are necessary to your body for a bunch of reasons:
regulating hormonal production, improving immune function, lowering
total cholesterol, lubricating joints, and providing the basics for
healthy hair, nails and skin.
One distinction you must be aware of it is the difference between
healthy fats, and dangerous fats.
Good fats are monounsaturated fats like olive oil, peanut and canola
oil, avocados, all natural peanut butter and nuts; and omega-3 fats
like salmon and mackerel and soy-based foods.
Bad fats are saturated fats, partially hydrogenated fats, and trans
fats.
10. Drink plenty of fresh clean water.
Yes, you've probably heard this over and over again. But there's a
reason for it; it's the truth! The recommended amount is approximately
eight classes, or 64 ounces, of water every day.
When you're exercising, you need to drink even more. Over 75 percent of
your body is water.
Even small deficit of water can radically affect how your body
performs. Here's a good rule of thumb: if your urine is a dark yellow
or has a strong odour, you're not drinking enough water.
11. For optimum results eat regularly throughout the day.
Fasting or overly restrictive diets will enable you to lose weight, in
the short run. Because the way he loses primarily water weight and lean
muscle mass.
But in the long run, it has exactly the opposite effect you want. When
you restrict your diet, your body instinctively thinks it's being
starved and shifts into a protective mode by storing fat.
You should eat 4 nutritionally balanced meals each day, and should have
least one or two healthy snacks. This keeps your metabolic furnace
stoked, so you burn more fat at a faster rate.
There you have it. Essential strategies for an effective health, weight
loss and fitness lifestyle that will have you looking and feeling
better then you have in years, maybe ever!
The hardest part is getting started and sustaining motivation until
fitness becomes habitual. Once you develop the habit, which can take as
little as 30 days, your whole life will change for the better.
About the Author
Phil Beckett is one of the world's most
experienced weight loss, health, fitness and nutrition experts. He is
the C.E.O. of Physique Concepts Inc. and the Fitness Director for
Women's Health & Fitness Inc. He's helped thousands of women
succeed with their weight loss, health & fitness goals over the
past 14 years. Phil also specializes in the research end of women's
weight loss products.
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