Keeping Fit

So you decided to lose weight, get in shape, and take control of your life, but then…here come the excuses. Why do people make excuses when it comes to losing weight? Is it because they’re not ready to give up the bad habits, not ready to put in the work to lose it, or just not really ready to lose the weight?

As I’m writing this, a particular person comes to mind. This person creates an excuse for just about everything. An excuse for not doing cardio, not eating well, not wanting to exercise with weights…an excuse for everything. I don’t understand it. It seems like it takes more work to constantly create excuses than it does to just do it.

If you are one of these “excuse makers”, I challenge you to STOP with the excuses…NO MORE EXCUSES! The best advice I can give is to start making yourself aware of all the excuses. Hang a calendar on your refrigerator or desk and write on it every single day. Every day you exercise and every day you make an excuse for not exercising. At the end of the week, tally up all the excuses. If you didn’t realize before how often you use excuses…you will when it’s written down in front of you.

You’ve been overweight for so long now…you can’t even remember what it’s like not to be. You say that you’ve tried “EVERY” diet and exercise plan and nothing works, but can you really, honestly say that you’ve tried??? Can you honestly say that you gave it your all? How long did you stick with your exercise plan? Were you consistent with it? Did you make weekly calendars with planned exercise activities? How long did you follow that “DIET”? Did you keep a food journal logging your daily nutritional intake, e.g., calories, protein grams, carbohydrate grams, fat grams, etc.? Did you eat small, sensible, frequent meals throughout the day (approx. 5-6/day)? Did you set goals…realistic ones? These are all habits you should be consistent with if you want to lose weight and change the way your body looks once and for all. So, if you’ve given up on the weight loss project…give it another shot, but this time I want you to give it your all. Just Do It!!!!

A warrant has been issued for my arrest! As one of the area’s “Most Wanted” I’m going to be “Locked Up” to benefit the Muscular Dystrophy Association (MDA). They’re locking me up on August 20th, 2009, but if I raise enough $MONEY$ for this great charity, they will spare my arrest. Please contribute to my bail (all donations are tax deductible). Here is a link to where you can post your donations for my bail: Click Here To Bail Me Out

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Everyone has witnessed the guy in the gym that’s lifting too much weight during a bicep curl. Rocking back and forth, swaying his elbows and arching his back as he attempts to lift the weight. Whether trying to impress his own ego or the girl on the machine close by, he’s playing Russian roulette; leaving his low back, lower abdomen, and bicep tendons susceptible to injury.

Tip: Prior to the start of the lift, contract the muscles of the core. With elbows isolated, contract the bicep muscle(s) as you lift the weight. Continue to contract the muscle and control the weight as you lower it back to the starting position.

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Lower belly fat is typically the last area of fat to go. Diet and exercise are the keys in reducing excess body fat. In order to burn fat you have to create a caloric deficit; this means consuming fewer calories than your body is burning. In addition to diet, strength training will help to burn additional calories as well as increase your lean muscle mass.

Yes…eat smarter and exercise. Eating small frequent meals (5-6) throughout the day will help to keep your metabolism more active. Try to limit your meals to lean proteins and complex carbohydrates, excluding saturated fats whenever possible. Limit or cut out completely, your intake of processed grains and refined sugars. Eating this way will also allow your body to release its stored body fat to be used as energy. In addition, exercising with weights (resistance training) will increase your lean muscle mass…provided that you are meeting your nutritional needs. Muscle tissue burns most of your body’s calories. So, the more muscle you have…the faster your metabolism will become.

Even if you are careful, injuries can still happen. Strain is a term describing damage to muscles and tendons. You will usually feel a sharp pain followed by an achy feeling. Sprains describe injury to joints and ligaments. Throbbing pain is felt accompanied by swelling and/or bruising. If you sustain an injury, it can take anywhere from 3 days to several months. If you feel that the injury isn’t healing, be sure to see your physician. You can speed the healing process of most minor strains and sprains by following these principles: R-I-C-E.

Rest: Stop any activity that bothers the injured area. Wait until the injury is completely pain free before using it again.
Ice: This reduces the swelling and pain. Ice the injured area for 15 minutes 3 or 4 times a day until the pain has subsided. Don’t let the ice stand directly against your skin.
Compression: Put pressure on the injury to help reduce swelling. Wrap the bandage or brace (you can get these at your local pharmacy) tight enough so you feel pressure but not so tight that you cut off circulation or feel numb.
Elevation: Put the injured area above your heart (propping it up on a pillow or two works well). This helps drain fluids and reduce swelling.

More than 85 percent of adult women develop some cellulite on their lower body. Cellulite is just fat deposits beneath the skin. It appears lumpy and dimply because it’s being smashed between the muscle and skin. If you want to get rid of the cellulite…you have to burn the fat. So, do your cardio to burn extra calories, eat right to minimize fat storage, and weight train to tighten up your muscles and increase your metabolism!

Millions of people made a promise to themselves to become more healthy and fit in 2008. We’re nearly three months into the new year, and many people have found themselves resorting back to their unhealthy eating habits and non-active lifestyles. Why? Whatever the reason…DON”T GIVE UP! Get back in the game. Summer is right around the corner, and you have plenty of time to lose the fat, build the muscle, and start feeling GREAT again.

Here are a few tips to help get you back on track:

1. Make a promise! Commit to someone other than just yourself; a family member, friend, or co-worker. Being accountable to someone other than yourself will help keep your promise.

2. Have a plan!. Make a monthly calendar that lists what activities you’re doing on each day of the week. Example: Monday-workout (upper body), Tuesday-cardio/abs, Wednesday-workout (lower body), Thursday-cardio/abs, etc. Plan on doing some type of physical activity at least six days a week.

3. Be patient! Don’t expect to see results over night. Most experts say it takes 21 days to make a habit. This is plenty of time to start seeing noticeable changes with your body.

Are you in an unhealthy marriage with you fat? You’ve been together for so long that it seems easier to put up with than to get out of? Try to imagine how much happier, productive, and energetic you’d be without it. Maybe it’s time you finally divorce yourself from your fat and start a new life!