10 More to Go, But No Progress! Part 3: Nutrition
11/10/2008
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Exercising is great. It helps you to get in shape, tone those muscles, and keeps your heart healthy. But that is only part of the formula. To really reach your goals you can’t just focus on your workouts to get off those last few pounds but also what you are putting in your mouth.
Take a look at what you’re eating. You may already know the areas that are causing you trouble. For many of us it’s getting too many sugary and fatty foods into our diets. Cookies, doughnuts, potato chips, sodas, and alcohol are all foods or drinks containing minimal nutrition with lots of excess calories. So make a list of those unhealthy foods, throw them out, and find a replacement. Instead of grabbing for those cookies, why not eat some fruit or cut up vegetables. Instead of drinking a soda why not try reaching for some water or some green tea. These small changes will make big differences in your waist line.
How many of you are skipping breakfast or eating only 1-2... read more
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diet, nutrition, weight loss, weight loss plateau
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10 More to Go, But No Progress! Part 2: Cardio Training
11/5/2008
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So by now you should be incorporating some of the weight training techniques mentioned in the first part of this article and seeing some progress. That is great, keep it up, but don’t stop there. Overcoming that plateau can be difficult and requires dedication in all areas of your fitness program. Not only do you want to focus on making changes to your strength training workouts, but also to your cardiovascular training. There are three main components of cardio training to focus on that will help to shed those last few pounds: frequency, intensity, and type of cardio exercise.
First, take a look at what you’re currently doing. Maybe you hop on a treadmill or an elliptical three times per week for 30 minutes. Each time you work at the same speed for the same length of time on the same machine. Your body has adapted to this program, hindering further progress, and maybe you are getting a bit bored with it as well. No wonder you aren’t seeing the results you desire.
<... read more
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cardio, intensity training
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10 More to Go, But No Progress! Part 1: Strength Training Variations
10/13/2008
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You have been training hard, going to the gym consistently, eating right, but somehow you cannot seem to lose those last ten pounds of bodyfat. Wonder why you are working so hard but not seeing the desired results despite your efforts? For many, it’s easy to fall into the trap of performing the same routine over and over without providing variety or challenging the body in new ways. When this happens your body will adapt to the routine and will no longer be overloaded, thus creating a plateau to further fat loss. Your progress will diminish and you will fall into a standstill. This can be very frustrating and luckily there are a variety of techniques at hand to help you lose those last few stubborn pounds and reach your goal.
The best way to avoid a plateau is to incorporate variety into your strength training routine. You want to be constantly utilizing different exercises, equipment, and techniques. There are many ways to do this. For example, try to rearrange the seque... read more
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exercise plateau, strength training, vary your workouts
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Nature as Your Gym
10/10/2008
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As the weather gets warmer outside we begin preparing for the summer. With this comes unpacking of your summer attire, such as that bikini or shorts. We also become less motivated to go workout at a fitness club because of the beautiful weather outside. So, rather than abandon your fitness routine altogether, why not take your fitness routine outdoors?
Exercising outdoors can have a variety of benefits such as the following:
• Requires little or no equipment
• Do not have to deal with a crowded gym or waiting for machines
• Can reduce travel time by exercising in your own backyard or a nearby park
• Can exercise anytime and anywhere, including when you travel
• Enjoy nature and the fresh air which can increase motivation
• Save money on a gym membership
These are only a few reasons to enjoy the benefits of exercising outdoors and you can probably think of many more. There are a variety of outdoor activities that one c... read more
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outdoor fitness, workout outside, workout at the park
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5 Secrets to Portion Control
10/10/2008
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You may be exercising, watching what you eat, doing all the right things and yet for some reason the pounds just don’t seem to be coming off. The culprit may not be what you are eating, but about how much you are eating. If your portions are too big, then you are taking in too many calories, which can lead to weight gain rather than the desired weight loss. So here are 5 ways to decrease those super-sized portions.
1. Know what a serving size is.
Here is a quick guide to determine the true size of a serving. Keep this in mind next time you reach in the fridge or cupboard.
A Tennis Ball = A medium sized fruit
A Baseball = A cup of salad greens or cereal
A Golf Ball = ½ cup of cooked pasta or potato
A Ping Pong Ball = 2 tablespoons of peanut butter
A Deck of Cards = 3 oz of meat, fish, or poultry
A Shot Glass = 2 tablespoons of salad dressing
Size of your thumb = 1 oz of cheese
Size of your thumb tip = 1 teaspoon of oil
... read more
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portion control, diet, diet tips, nutrition
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