A fitting Monday Motivation if there ever was one. It’s January 3rd and a lot of people have made resolutions. Even if you haven’t made a “resolution”, if you’ve made the decision to start an exercise program, then one of your motivations should be because you said you would.
If you told your self you were going to do it, then grab hold of yourself by the ear, drag yourself over to whatever work out space you work out in, and get the job done. It’s usually just the starting out that is the difficult part any way. So if you can get started that is half the battle.
The US has seen a massive increase in the amount of people considered obese or overweight by the medical community. It is now more and more commonly known as an obesity epidemic. We find ourselves being battered by pharmaceutical companies selling “quick fix” pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off. Of course the same can be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from.
What is really needed are some sensible proven weight loss tips that people can implement no matter what their present physical condition is. That said let’s dive right in.
#1 Drink more water- All too often Americans are borderline dehydrated, so they end up eating when they are actually just thirsty, and they aren’t getting enough water so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.
#2 Eat more often- I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend…you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning. Eat less calories. Eat more often. Don’t get hungry, your body wont win against hunger, avoid being hungry by eating small calories often.
#3 Move more- You need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories. Do SOMETHING. And if you can then pick up a good workout routine.
#4 Finally, determine your “Why”- Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen. Have enough “whys” that you will be able to pull from like a deck of cards, or an ammunition pack. If one doesn’t work to get you motivated one day, then move to the next one, until you find the reason that will motivate you.
Personally my reason when I first started were, to get healthy, live longer, look better, prove to myself I could, prove to others I could, be an inspiration, to feel better about myself.
Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?
Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone?
When scientists first reported that during intensive exercises, your body burn glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burn body fat, everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.
Does it work? Obviously it does not work because there are still so many fat people around, although they are working out with low intensity exercises isn’t it? Why is that so?
Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim. But during a high intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.
To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.
Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.
You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.
A lot of Beachbody programs use interval training, probably the biggest one is Insanity. It uses Max Interval Training, which is going solid for 3 minutes, and then tapering off for a 30 second rest period.
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So it’s New Years Eve 2010. Do you make resolutions? I know some people think they are ridiculous, probably because a lot of them arent kept, but personally I like resolutions and I like New Years.
The New Year is a time when we can say “This is a pivot point, this is where things change”. It’s that time when we can start over. Can we do that any time? Yes, but just something nice about having a new year to start over with. It’s nice to look back at the past year and see what has been accomplished, and look on to the next year and see what is wanted to be accomplished.
The 2 big ones. Yep, you know what I’m going to say right? The quit smoking and the lose weight one. Well why shouldnt those be big ones? They are worthy goals. Smoking is bad for your health, being over weight is bad for your health. I am all for it. I just think we need an enduring spirit for these things. Any sort of resolution we make requires our commitment. My step dad often says he gives up swimming for lent, well he doesnt swim anyway, and its too cold for it, so its easy to commit to. But losing weight and smoking are wars. We have to have a mindset of that and be dug in. We also have to be prepared to lose a fight in the war. Remember, losing a battles doenst mean losing the war.
We only truly lose when we give up.
So as New Years approaches, I have a couple wishes for you. That you have goals, set them, and commit to get them. That you have an enduring spirit. That are healthy and happy in the year to come. And last but not least, that you keep coming back to my blog :)
The coach summit 2010 just finished a bit ago, and with it, a new video regarding the coaching opportunity! Check out the video and let me know what you think. This is what I can tell you for sure, you can get in the best shape of your life, and earn good money doing part time work!
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Obesity refers to the physical state of excessive body fat. You have Probably experienced the frustrations of dieting at least once in your life, unfortunately the majority of people have (weighing in at over 66% of people being overweight, yes pun intended). Close to a hundred million Americans go on a weight loss diet in any given year and up to ninety-five percent of them regain the weight they lose within five years. Worse, a third will gain back more weight than they lost, in danger of “yo-yoing” from one popular diet to another. The conventional approach to weight problems, focusing on fad weight loss diets or weight loss drugs (??? who ever though this was a good idea?), may leave you with just as much weight and the additional burden of ill health.
Currently approximately sixty-six percent of all American adults are overweight, or even worse, obese. Our culture keeps growing fatter and fatter, even though we obsess about being thin, but this is not just about appearances. Cancer, heart disease, diabetes, hypertension, gallbladder disease, and osteoarthritis, are all known to be precursored by obesity. Obesity contributes to as many as 375,000 deaths every year, and each year the number grows. Ever more, it is staggering what the public health costs are for obesity. Obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at 30 billion dollars, according to researchers at Harvard University. Staggering… it is also a factor in 57% of diabetes cases… costing… $9 billion per year. Yes, that is with a B
Set Realistic Goals:
No doubt you have fallen for one or more of the weight loss diet schemes over the years, promising quick and painless weight loss (one of the first clues that it’s a fad). Many of these quick weight loss diet programs undermine your health, cause physical discomfort, flatulence, and ultimately lead to disappointment when you start regaining weight, shortly after losing it. Fad or quick weight loss diet programs generally overstress one type of food. They contravene the fundamental principle of good nutrition – to remain healthy one must consume a balanced diet, which includes a variety of foods. Safe, healthy, and permanent weight reduction is whatís truly lost among the thousands of popular diet schemes.
Some of the weight loss diet schemes reign supreme briefly, only to fade out. While some wane from popularity due to being unproductive or unsafe, some simply lose the public’s curiosity. Examples of such fad diets include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Rotation diet, Beverly Hills diet, Breatharian, Ornish Plan ñ the list goes on and on. These fad diets advocate a specific technique (such as eliminating a certain food, or eating only certain combinations of foods) in conjunction with the basic idea that the body makes up the difference in energy by breaking down and utilizing some part of itself, essentially converting matter into energy. This self-cannibalism, or catabolism as it is referred, typically starts with breakdown of stored body fat.
That is why Beachbody’s 3 step approach works so incredibly.
Exercising every day, working towards your goals (notice the word working), eating right, a combination of all sorts of good foods, and the support of peers to help you through the programs.
Beachbody’s programs, like P90X, Insanity, and more, may be popular, but they are anything but fads. They are based on sound science and driven by results.
Achieving improvement in developing your muscles is not just simply a result of your 7 best tips to boost your personal exercise plan but is mainly an outcome from the process of performing the exercises itself. As you repetitively perform the same exercise routine, your body gradually adapts to it and thus you need more challenging activities if you want to bulk up some more. In developing a new program, you need to consider the intensity, volume, duration, frequency, recovery, balance and exercise selection.
These variables will aid you in formulating effective body fitness activities. To give you a clearer picture, here is a brief overview of the seven variables:
1. Intensity. This refers to the amount of resistance used in the exercise. As you continually apply the same amount of stress on your muscle, it will in no time adapt to it. This is the reason why you have to gradually increase the resistance at a tolerable level. As your muscle adapts to it, there is already in improvement in your muscle mass. So if you want to bulk up more, add a little more resistance by increasing the weight of the resistance.
2. Volume. This is the length of time you do each exercise. As the intensity increases, you must also improve the volume of the exercise. This involves increasing the number of repetitions for each activity.
3. Duration. This refers to the length of time per training session. Exercise routines usually take 30-60 minutes. The 7 best tips to boost your personal exercise plan can start from 15 minutes and then gradually lengthening the time. This allows your body enough time to adapt to the activity.
4. Frequency. This refers to the number of times you do exercise in a particular period like maybe twice a week. However, it is recommended that you should train your muscle twice or thrice a week as part of your routine.
5. Recovery. This refers to the amount of rest that your muscles need to recover from the resistance/stress applied. It is not healthy to force yourself to continue the performing the exercise beyond the tolerable level. Rest periods should be observed to allow your muscles to recover.
6. Balance. The end result should provide an adequate proportion of work for all muscle groups. This does not necessarily mean a perfectly balanced exercise program. Some muscles need more work especially the larger ones compared to the small groups. Your goal must be directed towards developing muscles at the right proportion.
7. Exercise selection. The last variable is the type of exercise activity needed depending on what type of muscle that you are going to develop. Different kinds of exercises targets different types of muscles.
Another important thing that you should consider in developing an exercise program is to consult your trainer because he knows what is appropriate for you. His training and expertise will help you achieve your goal. But of course, you must also do your part by following the 7 best tips to boost your personal exercise plan and by performing it efficiently and effectively.
Have you been wanting to lose weight, but struggling to do so? Are you looking for help to lose some weight, or get in better shape? The bad news, you probably already know how to lose weight. It’s not a complex process, calories in vs calories out. You probably know the bad foods you eat, and you probably dont have a lot of accountability. Well here’s the good news, we’re here to help you.
My name is Will Bochkay, I’m a coach with Team Beachbody, along with a lot of other coaches that are on my team. Beachbody makes some of the best workouts and nutritional supplements, and we are here to take care of the people who use them, at no cost, it’s absolutely free.
Beachbody offers the coach program to people to help their customers actually attain their goals, more than just selling a product, they a support system. We are here to answer questions, help you select the best program for you for your goals, help you with the programs, and even provide motivation, for groups, or just one on one.
For instance, I have a customer named Katie, she is in her 40s and likes up beat music. She isnt a big weight lifter, but she does enjoy cardio kick boxing and classes like that, so I got her set up with Turbo Fire, and she is drinking shakeology as a meal replacement because she wants to lose some weight. I set up a private facebook group for a couple people using Turbo Fire, and it’s been great for all involved. Everyone is having fun, staying accountable, and achieving their goals.
Another group that has been working out recently is the P90X group, and of course that is a pretty large group! We all check in on a private facebook group with each other every day, and soon to be starting up will be a P90X2 challenge group. I’m very excited for that one personally.
If you are looking to lose weight, we have the products to help you, they have been proven time and time again, and we have the support system. Just sign up for free coaching at the top of the page, and lets start your journey to actually helping you achieve your goals!
I got home the other day to find a package leaning up against the garage door. I was so excited to see it there. What could it have been? Shakeology? Nope, got it already. Results and Recovery? Vitamins? Nope & Nope.
It was Insanity
I was so excited. As a lot of you may know, I started out with P90X in mid September of 2009. Then I did P90X + for 4 weeks, and then wanted to bump up my cardio routine so I ordered RevAbs. I completed 10 weeks of RevAbs, which I think is a great routine, and then I decided I wanted to get back in to more resistance training, but still wanted to bump up my cardio more.
So, here we are today!
I’m combining P90X and Insanity. Why not, it’s the perfect combination. Heavy duty resistance and heavy duty cardio!
June 7th was my first day with starting Insanity, and I’m alternating between Insanity and P90X every other day, except for Saturdays, which is when I do a Hot Yoga class at Yoga Home in cincinnati.
What do I think about the first day of Insanity? Well I skipped the fit test/work out and went right to the Plyometric Cardio Circuit. I now know for sure why there is “water” all over the cover of the DVD box….
It’s sweat! haha, Oh my gosh, after the first 5 minutes I was burning up and on fire. It was an awesome work out, by the time I got to the end I had been put on the floor several times to catch my breath and just rest. Anyone who does anything athletic should definitely use Insanity to help them train for endurance. Marathoners, Triathloners, Cyclists, Runners. I honestly couldnt imagine who wouldnt benefit from it.
Anyway, I’m excited. 90 days from now is going to be a very interesting day!! Cant wait to see my results.
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How is your exercise program going? Having trouble staying on course? Maybe you knew you wouldn’t be able to adhere to a routine and are now worried about how you are going to stay motivated. What can we learn from those who stick to an exercise program? What are their motivators?
We have learned from exercise research that the number one reason a long-term exerciser continues with an active lifestyle is to achieve fitness and maintain health. This is an expected response because health and fitness have always been the most frequently sighted response to exercise. Here are the ten motivating factors that keep people exercising for the long-term and not just short-term goals: 1) feelings of well being, 2) increased energy and vitality, 3) enjoyment of activity, 4) better sleep, 5) being more alert 6) look good, 7) stress reduction, 8) maintain body weight 9) maintain health 10) fear of being over-weight. Now who wouldn’t want to experience any of these benefits? One thing I want to point out is that appearance or feeling better and weight management were not the most important motivators for long-term exercisers.
Long-term exercisers make exercise a priority. This characteristic is very important to appreciate if you are going to be successful in adopting and maintaining a fitness routine. Priority was the only influential strategy long-term exercisers acknowledged. If you make exercise a priority in your life, you will have a better chance of staying with your program for the long-term.
How do you go from being unmotivated and too busy, to being physically active? We’ve seen from long-term exercisers they have empowered themselves to examine their daily and weekly schedules in an effort to make time for exercise. Physical activity is a priority to them. For you to be successful you must make exercise a priority.
Get started by choosing an activity that you enjoy. Focus on being physically fit instead of focusing on your physical appearance. Do not make your focus physical appearance, but rather on being physically fit. Think in terms of long-term goals of being healthy and fit instead of short-term results of needing to lose 10 pounds before summer arrives. You can start with moderate activity but aspire to achieve greater fitness through vigorous activities.
Remember, nothing was more powerful for long-term exercisers than the positive feelings they got from being physically fit. These feelings were not immediate, but after several weeks they were worth waiting for. The positive feelings created a strong incentive to keep exercising. Positive feelings to anticipate and appreciate are increased energy, overall feeling of well-being, feeling of accomplishment because you committed to exercise, and sleeping better. There is also a feeling of confidence when you make a goal, schedule it as priority, take the actions and follow through to that goal.
Resolve to be physically fit, making physical activity a priority. Develop a goal of exercise, make it a priority and be committed to your goal. This will help exercise become a lifestyle in your life. Persist long-term and reap all the positive feelings that come from being regularly active. You will enjoy it. Get started now!
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