Health and other associated issues - Tips, Information and Guides

Health Tips Index Weight loss story weight loss picture safe weight loss

There are simple steps in the process to this weight loss story, the big weight loss picture and safe weight loss also to gaining six pack abs indicated as follows: strengthen your torso muscles which will in turn help you lose body fat. Ideally simple, however when it comes time for action motivation time and other factors can become a problem. To reverse your habits of many years our plans help keep you focused on dedication, willpower, patience and time to get a six pack so that in the end, the effort is well worth it. Below is some info on how you should proceed.

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Tone or Build Muscle

Do Crunches. Lie on the floor. Do not place both hands behind your head but rather cross your arms in front of your chest.

Do Sit Ups. Lie on the floor, feet on the floor, knees up and hands behind your head or crossed on your chest. Sit all the way up.

Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up.

Train Your Oblique Muscles. It is not as important to work on your oblique muscles at first.

Lose Fat

Lift Weights. The more muscle your body has, the more calories your body burns, even at rest.

Do Cardio. No matter how muscular your abs are that six pack isn't going to show if you cover it up with a layer of fat.

Diet Tips

Keep Metabolism Steady. Eating one small meal (such as a potato, a salad, etc.) every three hours that you are awake will not speed up your metabolism.

Eat More Fibre. Most people don't get enough fibre.

Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind:

Eat Smaller Meals More Frequently.

Drink More Water Everyday.

Tips

It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you are putting together a complete record that can be referred back to in the future.

If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.

Make a photo diary of your body but don't take pictures too often, maybe once a month. Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet & exercise you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements. Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.

Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.

For added variety you may look into using a stability ball and/or a medicine ball during your ab workout. Doing crunches on the stability ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.

Warnings

As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn't going to help you in the long run.

If you have a bad back be especially careful when doing abdominal exercises. You can injure it or aggravate any injuries you may have. Always stretch after warming up (a short jog or brisk walk is a good way to warm up)and after exercising.

One big rule is do not starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power saving mode. Not only that, but starving yourself makes it very easy to go on eating binges, building up your desire for high calorie fatty salty or sugary foods.

Fibre also acts like a mild laxative. Be careful if you eat a lot of fibre. It can also cause some gas if you are not used to taking in so much fibre. If you increase your fibre dosage by a lot, increase your water intake too. Excessive fibre with little water can result in digestive problems. Habitual snacking on unhealthy foods is often done almost subconsciously. Many people do this and do not realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they do not believe that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high fat, sugar snacks like peanut butter chips, popcorn and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that cake, slice, donut down.

Be wary of ab machines that you may see on TV. You can get a great abs workout just by using the floor. Remember that it's not the exercise that will give you the six pack. It is the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardio exercises are millions of times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.

Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin/mineral pill is likely all that most people will need.

In summary

The above simple steps outline the process to a successful weight loss story, follow the big weight loss picture. You will enjoy safe weight loss gain more confidence while you strengthen not only your body but also mind and spirit in turn helps you lose body fat and gives you the desire to keep it off.

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