Click Here
for more articles |
|
|
Essential Weight
Loss & Health Strategies For Women |
by:
Phil
Beckett |
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. |
|
