Are you Almost There?

Why can't you lose those last ten pounds? You cleaned up your diet and started eating whole grain foods. You walked, jumped, leaped and sweated off twenty pounds or more. Now, just ten more to go and you will reach your goal weight........(crickets)......Stepping on the scale every morning for the last three weeks and it has not budged. "What's up?"

You are not alone. We all have reached a plateau at some point. The last ten pounds are harder to lose than the first ten or twenty. The reason is, for every pound you lose your metabolism slows down by up to 20 calories per day. The slimmer you become, the less calories you burn.

To adjust for this change, you must rev up your cardio workout. Start doing cardio workouts 4 or 5 times a week instead of just 3. Increase your intensity and burn more fat using interval training. Incorporate low, moderate and vigorous cycles in your workout. Power walk by pumping your arms when walking outside or on a treadmill. Change your workout music to tunes with a faster beat and try to keep pace.

Remember, if you keep doing things the same old way, you will continue getting the same old results. So change your workout routine often to avoid the plateau effect.

If you had success reaching your goal weight, what helped you lose your last ten pounds? I invite your comments.                                                      .                                                                                                                                                                                                         

Lose Weight By Reading Nutrition Labels

According to a new study, just by taking an extra minute to read the nutritional labels on food purchases could help you lose nearly 10 pounds. A United States National Health Survey examined 25,000 consumer's shopping and eating habits. After analyzing the results, the study found on average, women who read the nutritional facts weighed up to nine pounds less than women who did not check the label on their favorite foods.      
      
First they analyzed those who read the nutritional label when purchasing foods, then they moved on to the relationship with their weight. Women who read labels had a body mass index 1.48 points lower than other women, meaning they had less body fat proportional to their height and weight.
    
Fifty eight percent of men read food labels as opposed to 74 persent of women, according to the research. The men who read food labels had a body mass index of 0.12 points lower than men who did not read the labels.
  
In summary, if we take the time to read nutritional labels, we can make informed healthy food choices that enable us to lose weight and keep it off.  

LEG CURLS

Lying leg curls and seated curls are both exercises that work the hamstrings. However, which is better at targeting the inner hams? The more popular of the two is the lying leg curl. It is the go-to move for hitting the  back of the thighs.

Lying Leg Curls

There are a few ways to make the most of this exercise. First, keep a slight bend in the legs at the start of each repetition. The slight bend will not only maintain constant tension on the hamstrings, but it also helps to protect the knee joint from injury. Second, for the majority of the set, try to keep hips down and close to the bench while focusing on the hamstrings. Third, avoid trying to look up from the prone position. Protect your cervical spine by keeping your head neutral and eyes focused forward to alleviate neck strain.

Seated Leg Curls

The seated leg curl puts an immediate stretch on the hamstrings. Many leg curl machines allow you adjust the settings for the back support, the quad pad and the arm for your legs. You want to avoid over-extending your legs at the start of each rep and keep the quad pad snug to your quadriceps. A snug position helps to keep your legs in position throughout, but just loose enough to allow some room to move. Last, the back support should allow for solid support of your lower back. Some lifters sit up or bend forward holding tight to the support bar in front of them. This position puts an even greater stretch on the hamstrings at the start of each rep. It is fine to use this position as long as when you sit back your support is properly placed to support the lower back.

Which Has Advantage?

The seated leg curl has the advantage. When doing seated leg curls, your legs are bent at the hips about 90 degrees in relationship to your torso. This motion stretches the inner hamstring muscles more than lying leg curls. So, if your inner hams are lagging behind, just take a seat.

Journey To Fitness: SWIM WHILE YOU EXERCISE

Journey To Fitness: SWIM WHILE YOU EXERCISE: A way to stay cool while losing inches and toning muscles is swimming. Swimming is a good choice when you want to add variety to your exerci...

SWIM WHILE YOU EXERCISE

A way to stay cool while losing inches and toning muscles is swimming. Swimming is a good choice when you want to add variety to your exercise routine. Sometimes, we just need a break from traditional cardio or resistance training regimes. There is so little risk of injury that you can still maintain a swimming routine throughout your life. You can also choose a swim partner. Exercising can be more fun with a partner and you are more likely to stick with your routine.

First, choose a bathing suit that fits well and will be secure on you. You do not want to have wardrobe malfunctions while you are working out. I prefer to wear the women’s Olympic style one-piece suit for swim exercise. It crisscrosses your back so you avoid any concerns with the straps. You can purchase one at most sporting goods stores.

The body-shaping benefits of swim exercises are the result of burning calories while building muscle. You can burn 500-700 calories per hour, depending on how vigorous you work out. In addition to blasting calories as you swim, you build lean muscle that ignites your metabolism to keep burning calories hours after your workout.

Research has found that swimming helps to fight off aging. Swimmers are biologically 20 years younger than their actual age. The research also shows that a swimmers blood pressure, cholesterol level, cardiovascular performance, central nervous system and cognitive functioning are all comparable to someone far younger than their age.

A pool might not be the first place you think of when you are trying to shape up and slim down, but perhaps it should be. Look no further. Exercising in water can help you whittle a sexy sculpted silhouette.

Make a Fitness Plan

The reason most people gain weight is that they eat more calories than they burn. So to lose weight, you need to reduce the number of calories you eat and increase the number you burn. By doing this, you will use up energy stored in your fatty tissue to make up the difference. If you have a  realistic goal in mind, you can lose two pounds every week until you reach your total weight loss. 

First figure out how much you are eating by keeping a daily food diary for three random days. Write down everything you eat and drink for breakfast, lunch, dinner and between meal snacks. There are many calorie counters online that are available and you don't have to join a program to use. The one I like is caloriecount.com. It will grade the food value and also give the nutritional facts. Add up all the calories you consumed in a day; it is probably a lot more that you think. Now, start by reducing your food intake by 500 calories the first two days. Reduce it again by another 200 calories the following days and continue until your total calorie intake is down to approximately 1200-1300 calories a day.

You will need to burn off 7000 calories a week to lose the two pounds. Choose an aerobic exercise you enjoy and find out how many calories you would burn in one session or one hour. Maintain a fitness journal to help keep track of your workout sessions. Write down how you were feeling, what motivated you, and what made you smile. Keep track of your successes and the amount of weight loss. Your journal can be a highly useful tool that will help you reach your desired goal. The important thing is to get into the habit of exercising regularly.

Make a plan to be fit and healthy. Listed below are things to do to prepare your fitness plan:

  - Decide on your goal weight
  - Prepare yourself mentally. Visualize the fit and healthy body you will have when    you reach your goal.
  - Enlist the support of family and friends.
  - Get rid of unhealthy foods in the refrigerator and pantry. Replace them with healthy choices.
  - Determine how many daily calories you are currently consuming and how many you need to reduce.
  - Make a 7-day meal plan that includes eating 5-6 times daily at 2 1/2-3 hour increments.
  - Find the exercises and physical activities that you enjoy.
  - Write out your weight-loss plan. Writing it down will help keep you committed to your goal.

Once you have your plan, get moving. Start visualizing yourself daily. Take photos of your weight before, during and after you triumph. Stay committed and you will be on your way to a slimmer, healthy lifestyle.

Make the Right Choices

Everyone can benefit from having someone coach you, no matter what your goal may be. When you choose a coach, a specialist or a personal trainer, they will stay with you every step of the way. You will be sure to get the most out of your workouts. Face it, we should all be held accountable for making the right choices and committing to our goals. You must choose to live fit and healthy.

Even if you already participate in some type of fitness program or you exercise occasionally, you can still benefit from having your own fitness coach. They will start by assessing your current fitness level and your goals. Next step will be to make necessary changes that will jump-start you to the next level. Your diet and fitness program will consist of a weekly personalized meal plan and effective exercises to maximize your workouts. Your program will continue to change in order for you to achieve the best possible results.

Working with your coach will keep you excited and motivated to continue your workouts. He or she will be right beside you pushing you along and showing you how to get it done. You will feel energized to get up and get going. If you need a wakeup call or someone to assist you when shopping for healthy meal items, talk to a fitness nutrition specialist. They can help you stay on track.  

As a certified Specialist in Fitness Nutrition my coaching program includes utilizing many motivational strategies, such as, nutritional guidance, fitness assessments, instruction on proper exercise technique, correct breathing technique, flexibility and the necessary stretching exercises. So stop talking and start doing. Today is the time to make a change.
Healthy fitness starts on the inside. Get fit and look fabulous!