A Quick Guide To Weight Loss For Beginners

A Quick Guide To Weight Loss For Beginners

Losing weight can seem very hard, especially if you tried several methods in the past and did not get the results you expected. You can actually reach a healthy weight by simply adopting better habits. Keep reading if you want to learn more about weight loss methods that work.

Forget crash diets, intensive exercise programs and counting calories. These weight loss programs can help you lose a few pounds but you will not be able to follow these unusual diets or exercise programs for very long. The best way to lose weight is to adopt better habits for good. Your goal is to transform your lifestyle, not to go on a crash diet for a few weeks before going back to your old habits.

Transforming your habits can take some time. It is best to take small steps so you can work on getting used to your new lifestyle rather than expecting to transform the way you eat and organize your time overnight. You will get better results if you take as much time as you need, even if you do not progress toward your ideal weight as quickly as you were hoping to.

Find new foods you really enjoy. You should introduce a couple of new foods in your diet on a weekly basis. Try cooking new foods in different ways or combine them with spices. Replacing all your favorite unhealthy foods with better alternatives you enjoy just as much will make adopting a healthy diet a lot easier. You can still eat your favorite unhealthy foods as long as you eat very small quantities once in a while.

Adopt a more regular schedule. Try getting up early and have a healthy breakfast to start your day. Have three meals at fixed hours during your day or try eating five smaller meals if you always feel hungry between your meals. Organizing your time more efficiently will help you find some free time to exercise regularly. If you do not have time to work out, try being more active, for instance by walking for thirty minutes a day or by riding your bike to work.

Exercising regularly is a great way to tone your body and reach a healthy weight. Start working out for twenty minutes a day or have two or three longer workout sessions on a weekly basis. Look for exercises you really enjoy so your fitness program stays fun and interesting. You could for instance join a team so you can practice a sport you enjoy or sign up for a martial art class if you want to acquire some new skills. Fun exercises such as dancing, practicing aerobics in the water or even playing in the back yard with your children are also great ways to get some exercise on a regular basis.

Losing weight is not as hard as it seems if you focus on adopting a healthier lifestyle rather than counting calories. Follow the tips you just read and you will soon get the results you always wanted.

Contact Coach Rob Lagana for more a free consult. 

Weight Loss Over the Age of Forty

Weight Loss Over Age Forty

Weight loss is a challenge at any age. But, after the age of forty women in particular have the added obstacle of having to overcome the hormonal changes in the body. Hormones have a definite impact on weight loss.

Of course, weight training is always recommended, no matter what your age. Unfortunately, in your forties and fifties your body responds differently to exercise. Even when you are burning up the calories, the fat is reluctant to leave, preferring to stay in your body, marbleizing your muscles. You might be surprised to learn that this has to do with the diminishing amount of testosterone in your body as you age.

To combat the decrease of testosterone, a high protein source of whey protein. In research from Finland, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours. Garlic, Cruciferous Vegetables, and Olive Oil are great for helping testosterone metabolism. 

Salmon is a good choice also as it is rich in protein and Vitamin D (and let’s not forget those healthy Omega-3 oils). Broccoli, spinach, beef and lentils is helpful for the iron it provides, building up your red blood cells that in turn carry oxygen to your muscles.

Another less talked about subject is testosterone replacement therapy. Women that already have built a good amount of muscle mass, don’t need it.  However, women with little muscle mass, can greatly benefit from TRT.  There are also many benefits of TRT for women. Testosterone is important for women since it is a major precursor of estradiol production. In premenopausal women, circulating testosterone levels are approximately 10-fold greater than estradiol levels.1 The normal range for testosterone in women is 15 to 70 ng/dL, and by the time women reach their 40s, their blood testosterone levels are approximately one-half less than in their 20s.1 

A man would typically use 190 mg of Testosterone Cypionate a week, to bring his low levels of testosterone up to an optimized level. This optimized level is what a healthy 20 year old male would have if they got their blood work done. A women would be prescibe a much much lesser dose and would need to be monitored more closely through blood work. 

Finally, don’t underestimate the value of weight training 30 minutes to 1 hour a day which will help burn those calories and continue to do so even after the workout is over!

There’s no denying that success in the weight loss department after the age of forty
requires a little more of a concentrated effort.. It’s a harsh reality, but weight loss can be accomplished if you follow these guidelines. Even more importantly, you will be improving your overall health resulting in feeling stronger and healthier. Isn’t that the ultimate goal in any diet regimen?  Contact me to get started on an training plan that is right for you.

Reference:

 Davis SR, Davison SL. Current perspectives on testosterone therapy for women. Menopausal Med. 2012;20:S1-S4.

Fat Loss – Shape Shifting Women

Fat Loss – Shape Shifting Women

Shape shifting is a word that has been in the media quite a bit in recent times, but more in relation to the characters in the Twilight novels than what we are going to discuss in this article.

Shape shifting is something that women over the years have gotten all too familiar with. As women get older and stack on the years unfortunately for many the pounds seem to jump on along with the years. Even those who are fortunate enough to stay reasonably slim can still find changes taking place to the shape of their body.

From having an hourglass figure you may suddenly find yourself more closely looking like a beer tankard these days, with no waistline in sight. Dr. Pamela Peeke, at the University Of Maryland School Of Medicine is quoted as saying, “Aging gracefully becomes a matter of girth control” There’s hope with a plan and its never too late to look and feel your best.

Twenties: During their twenties the estrogen production of women rises. All of a sudden instead of being a skinny teen, weight starts to develop on the hips, thighs and breasts. Now is when a woman’s focus should be on developing a strong fitness foundation that can last for life. During this period muscle tone should be built and body fat minimized.

Thirties: Research has established that during this period if you become pregnant whilst you are fit and healthy the chances are that at the end of nine months you will have a fit and healthy baby. However, even if you don’t have children your metabolism is entering a slowing down period. It is recommended that you introduce some resistance training into your routine to keep your metabolism at its peak.

Forties: Now is the time when shape shifting starts to become evident, due mainly to fluctuating progesterone and estrogen levels. You may start to notice the development of a pot belly or love handles. To keep this at bay, increase your physical activities, adjust your lifestyle if necessary and keep on top of the situation.

Fifties: Don’t worry this isn’t the point of no return unless you allow it. Keep your mind and body active, stay alert and keep yourself as fit as possible. Increase your cardio even if it’s just walking that extra distance, and keep up the resistance training. Don’t forget your objective is to live a long and healthy life, all achievable by making just a little bit of extra effort and being aware of the pitfalls of neglecting yourself.

And let’s not forget those in their sixties where not only can weight gain become critical in affecting their health they don’t have quite the same energy as when younger to tackle weight loss programs. But that’s not to say weight loss in your sixties isn’t achievable. It absolutely is and it can be safe and prolong your life.

Fat loss is something that we need to be aware of through most of our lives, and the key factors to keeping your weight and shape under control are to follow a healthy and nutritious eating regime. It doesn’t have to be a strict diet just sensible eating of small regular and well planned meals.

Even if you are not an exercise junkie try to factor regular bouts of exercise into your daily routines even if it’s only for 30 minutes a day, you will reap the benefits of being consistent.  Don’t let shape shifting hold you back, get started with a plan to get your body and fitness back now !

Are you looking for the right plan customized for you?  Contact me for help.

Five Benefits You Need To Know About The Ketogenic Diet Weight Loss System

Five Benefits You Need To Know About The Ketogenic Diet Weight Loss System

One of the hottest approaches in weight loss that is sweeping the industry is the idea of ketogenic diet weight loss programs. These are extreme low-carb diets where the aim is to be in a state of ketosis, meaning that the body is burning fat as fuel as opposed to glucose.

This state is achieved, largely, by simply depriving the body of glucose via the food source is available through the dieters nutritional plan.

This is a diet approach that works for many people, and here are 5 benefits of ketogenic diets that you may not be aware of.

1 – Being in ketosis allows the body to process fat and use it as fuel in a way that no other state allows as easily. Carbohydrates are much easier to convert and use as fuel, so when you are providing plenty of these to your body, you need to burn and use all of those before your body will finally begin converting and using fat as fuel!

2 – Another benefit of being in a state of ketosis is that excess ketones are not harmful to your system in any way whatsoever. Any key tones that you create which are not needed by your body are simply excreted through urine, easily and harmlessly. In fact, this excellent benefit is the reason why you can check whether you are in a state of ketosis using urine testing strips in the morning.

3 – When your body gets used to being in ketosis, it will actually begin to prefer ketones to glucose. This is the ideal state that you want your body to be in – no longer craving sugar whatsoever, and in fact preferring protein as a fuel source as opposed to sugar.

4 – Another benefit of ketogenic diet weight loss is that being in a ketogenic state is very useful for controlling insulin levels in the body. Insulin is one of the substances that makes you crave food, particularly for its high in sugar, and so controlling it to healthy levels is one of the key elements of weight loss.

5 – Last, but certainly not least, is that the majority of people who take advantage of ketogenic diet weight loss report that being in a ketogenic state makes them feel significantly less hungry than when they are in a non-ketogenic state. It is much easier to stick to a diet – any diet – when you’re not fighting cravings and hunger every step of the way. In fact, hunger pangs can often be the thing that derails a person’s best efforts! Not having to deal with them makes it easier to meet your goals, all the way around.

Now that you are aware of all of the weight loss benefits of being in a state of ketosis, it makes sense that you would at least give this approach a try – after all, what do you have to lose except weight?

Finding Your Lifestyle Change Motivation

Finding Your Lifestyle Change Motivation

There’s a common belief going around the lifestyle-building and self-improvement fields that although long-term change takes months and years of work and habit-building, change itself actually happens in a single instant: that moment you find whatever it is inside that makes you decide once and for all that you are going to change your life and you are not going to go back.

But how do you find that lifestyle change motivation? It can be a difficult task to figure out, but if you want a better life then you won’t be able to find change without starting at motivation. Motivation is the furnace, the fuel, the fire that pushes you and helps you overcome the obstacles — because there will always be obstacles — and achieve the life that you really want.

The good news is that there are often several ways to get to the same positive place, so if you’ve tried to find that lifestyle change motivation you need and failed, don’t let it get you down. There are many options to help you find that drive to get you to your version of a perfect life!

Remember People Naturally Love to Help Others

If part of the struggle is finding a purpose that excites you, then you may want to look towards others. This approach also works very well for individuals who have struggled with depression or self-worth. Maybe you don’t need to dig inside first – maybe your passion can come from others.

If you have children or a loving spouse, frame the change as something you’re doing for them, to give them the amazing gift of you at your best. Even if you’re not with someone or don’t have kids, are you an aunt or uncle? Do you have cousins? What friends have always been there for you and what do you wish you could do for them?

By nature people love to help others. You may find yourself struggling to improve your own life when you think of yourself, but when imagining buying a toddler nephew his first car or Mom a little retirement home, the motivation suddenly pops up.

Let your mind wander. If money were no object and if you were capable of anything, whom would you help? How would you do it? What idea excites you? Write down anything that really grabs you during your brain-storming.

Create Your Ideal You

This isn’t just a rah-rah recommendation. Actually visualize the way you see your perfect self: write down the details of the hair, body, tattoos (or not), and throw in some flair. Do you perceive yourself as a barbarian? A wizard in a D&D universe, a smooth-talking cross between Michael Westen and Sam Axe from the TV show Burn Notice?

Write down what you see when you envision you as you want to be and then don’t just keep that as a visual picture! Get an artist friend to draw your vision – or learn to draw and do it yourself.

Imagine yourself as a D&D character build. Why do you like this or that fictional TV character? Be specific. Don’t just say “charismatic.” Okay – is it the lack of fear approaching the opposite sex? Having the skill set to be amazingly self-confident?

Hone in on those details and imagine yourself and the life that you want. That should be your picture to keep in mind when it is time to focus in and really motivate yourself.

Dream Boards to Visualize

Being able to take your dreams and put them in a visual form is critical to lifestyle change motivation. The more clearly you can “see” what excites you, the more likely you are to find that encouragement and energy that you need to make a major life change. Building a “dream board” is the practice of cutting out magazine pictures, or printing out pictures from online, and assembling a collage on a board that you then concentrate on. The pictures should mean something to you.

Money, if you dream of being rich. A person jumping for joy on the beach, if you want to overcome depression. Do you see a dream home? Cut that out and put it on the board. Encouragement, future homes, six-pack abs, a beautiful chapel scene for a wedding – whatever speaks to you personally is what you need up on the wall.

When you can see what a better lifestyle can bring you every time you wake up in the morning and go to bed (or sit in your home office) then you are more likely to feel inspired and make working on yourself a habit.

Keep an Unedited Journal

A problem many people have with getting truly motivated to create a better lifestyle is that they aren’t completely honest. For this reason, you should keep a completely unedited journal writing about your future life.

Keep it private and don’t censor yourself at all. If you’re worried about someone finding it, have a lock box with two locks on it if you need to, and hide the box, but write it out in 100% complete honesty. Re-read the passages you write. Add to them. You are writing about your own future life and when you are honest and not pressured by others you might be amazed what really comes out.

Once you find your true desires and are unashamed then you can power forward with changing your life because you actually are working towards what excites you!

Learn To Love The Grind

One of the best motivational speakers to listen to for this one is Eric Thomas, aka “The Hip-Hop Preacher.” Some people find it’s not necessarily the goal that excites them but the growth, the feeling of movement, the feeling of improvement.

Learning to love the process and love the grind is a great way to reach that constant self-improvement. and falling in love with the process will pay incredible dividends.

Even if you’re not completely sure what your purpose is, what you want, or where you want to go, if you can fall in love with the work of self-improvement you will find yourself in an amazing place while you figure out those other questions.

In Conclusion

Lifestyle change motivation is always a tricky challenge, especially since the things that most motivate one individual might mean absolutely nothing to another. However, everyone can take steps to figure out their own goals, really take hold of what makes them tick, and move towards the type of change and self-improvement that lead to a much better life.

5 Tips To Improve Self-Discipline Immediately

A study was completed in 2006 concerning self-discipline in students and how it impacts their SAT scores. The results showed certain students were able to achieve higher scores because of their dedication to studying and inherent self-discipline. The others struggled and never managed to reach their full potential.

Studying is not the only activity in life where self-discipline leads to better success. Self-discipline is important in fitness and nutrition for better health.

Here are five tips to improve your self-discipline as soon as possible and reach your full potential sooner.

They are not easy to follow and there will be challenges along the way, but when your mindset is in the right place, you can make it happen.

1) Set a Goal and Finish the Job

Let’s say you are hoping to write a novel shortly. You want it to be about 120 pages long. You have written down the plot and are ready to start.

What is the best way to tackle this project and remain disciplined? Do you just set goals and hope for the best?

No. To be successful you have to not only set goals (i.e. when it should be done), but also to finish the job. Some writers will write as they please but that is the wrong approach; it leads to procrastination, and you never actually finish the book or the project you are working on.

Instead, every day you should choose a specific number of pages to complete and work your way up to that full 120-page count.

This tip applies to any walk of life where discipline is required. You have to both set the goals and finish the job. You cannot set goals and then leave it.

The reason some people are not able to stick to their diets is because they set the goals but do not finish the job. You have to be committed. If you procrastinate, you will never succeed. This might be the most important of the 5 tips to improve self-discipline. 

2) Hold Yourself Accountable

Are you holding yourself accountable? Some people know what they are doing wrong but are not willing to hold themselves accountable. If you are making mistakes, you have to become aware of these errors and then fix them.

You cannot just let the same things happen again and again. The people who do that are the ones who fail.

If fixing errors is one of the hardest things for you to do, you will have to set out mini punishments for your mistakes. You have to do what it takes to hold yourself accountable.

Being self-disciplined is not as easy as getting up in the morning and turning on a switch. You have to work for it.

3) Forget Negative People and Their Opinions

People around you are going to talk, and they will put you down. Some of the most successful people can identify a long list of individuals who didn’t think they would be where they are right now.

There will always be people ready to drag you down. Most of them are not enemies but in fact are people who care about your “well-being.” Even so, you have to tune them out.

You have to forget their opinions and remain dedicated. If you let them change your stance, it means that you have lost trust in your ability. Self-discipline demands self-confidence; that is the only way you will be able to meet the goals you have set.

It is not supposed to be a free ride, and you should not treat it as such. You will have people who don’t like what you are doing, but push forward anyway [or nonetheless or despite them].

4) List Distractions and Purposely Ignore Them

What are some of the distractions in your life that have to be ignored? Do you listen to a lot of music on your phone? Do you use the laptop to surf the web all day long? Do you watch TV shows in binges and never take the time to do something productive?

Distractions vary from individual to individual. Success is going to come down to self-awareness. Are you ready to seek out these distractions and eliminate them? Be patient and look for all of the distractions in your life.

I’m not telling you to remove them forever; that is drastic and unnecessary. Instead, set a time limit on each of these distractions and stick to it. This is what self-discipline is all about.

5) Remove Unnecessary Decisions

What are you going to eat in the morning when you get up?

This is a question some people have, and they are not decisive with their answering and tend to waste time and not make the right choices. Do you want to keep spending valuable time on this question?

It is better to have your meals prepared a 3-4 days or a week in advance. Need help with meal prep? Contact me for more information.

This approach will allow you to move on with the rest of your day. Stop spending 10 to 15 minutes standing in the kitchen looking at your options. Have breakfast ready beforehand and simply prepare it.

This is why people who eat cereal in the morning are often disciplined. Making breakfast is easy, and does not take up a lot of time.

This tip is not just about choosing the food you are eating, but about all of those unnecessary tasks that people end up doing. You have to eliminate them as soon as you can.

If you are spending too much time making these kinds of decisions, you will never get a chance to work towards bettering yourself as a person. You will get lost in the details.

These five tips to improve your self-discipline take work. Being disciplined is not a skill, and you will have to be patient. You will have ups and downs because self-discipline does not come naturally to everyone. You will have to be mindful of the mistakes you are making and remain honest with yourself.

If you make a mistake, accept it and get better. People who don’t learn from their mistakes are the worst at making improvements, and will never increase their self-discipline.

You have the potential to become better. It begins with your mindset.