How Training Can Help You to Lose Weight

How training can help you to lose weight

By: Alex Gwen Thomson

 

People who are obese in weight will require some kind of a plan to work on, that will certainly help them to lose weight. Training to lose weight can help you to achieve the desired results, only if you plan it properly and workout accordingly.

There are some limitations to lose weight for instance using diet pills along with training to lose weight can have serious health related problems. These pills are often used by people to lose weight fast without proper knowledge that outcome in undesired results.

Training to lose weight will require proper understanding and a proper plan that will help you to lose weight effectively. Understand and plan realistic achievable goals that will keep you motivated. It requires commitment and motivation to lose weight and trying shortcuts can often lead you to undesirable results. There is no thing such as fast weight loss pills or drinks.

You need to focus on your goal to lose weight by proper training. Think positive, that will help you to keep motivated for instance, a simple fact that it took time to get the load on so will it take time to shed it off and for sure it will take some time.

Do not think that you can lose weight overnight or in a month or two. You need to understand the point using fast techniques to lose weight is not permanent weight loss and after some time you will be in the same position or even worse and for sure you do not want that to happen. All you require to lose weight is the right set of mind that is motivated enough to stick on the plan setup to lose weight.

Consult a professional trainer to help you understand and get the right set of training exercises to lose weight effectively.

Thomas writes articles and guides for people who want to lose weight. Take a look at newest Weight Loss Tips and Articles on my blog.

Athletic Body? Why Training Like A Bodybuilder Won’t Work

Athletic Body? Why Training Like A Bodybuilder Won’t Work Most exercisers confuse bodybuilding with athletic training.  They want the body of an athlete, but they train like a bodybuilder.  Unfortunately, they are wasting their time and will never reach their goal of building a lean, athletically muscular body.

 

You Are Still Training Like A Bodybuilder

 

Whether you know it or not, most workout programs are based on bodybuilding type training.  If you can rattle off muscles, talk about split workout routines and think your training should only be about building muscle… you have a bodybuilder mentality.  If you base your workout program on a bodybuilding program, you probably will fail to reach your athletic body goals.

 

First, most bodybuilding workouts only concerned with maximizing muscle growth are very long.  And unless you have 2-3 hours to spend in the gym every day, you are not going to get the muscle building results like the pro bodybuilders do.  And some of you might be think  that since you are going to do a “similar” workout, but shorter, then you’ll get the “athletic” muscle you want and not the puffed up bodybuilder look.  How has that thinking been working out for you so far?

 

Second, to build an athletic body you need to train more like an athlete, and less like a bodybuilder.  Athletes are fit, and that’s why they look the way they do.  So, you need to train to increase your overall fitness level.

Plus, you need a nice balance between strong, athletic muscle and low fat.  You need to build athletic muscle but also lose the pounds of fat covering them.

 

You Need Multiple Workouts To Get The Athletic Body

 

I wish I could tell you there was one workout that could satisfy every goal.  But honestly, some people need to work more on one area more than the others to start seeing results.  For example, some people have a low level of fitness and need to work on that before they can be concerned about building muscle or losing fat.  The just don’t have the physical capabilities to get through those type of workouts.

 

On the other hand, some people are fit and lean, but need to put on muscle.  Or, they put on muscle easily, but need to shed a few pounds of fat to look more like an athlete.

But no matter what angle you look at it from… you need to address fitness, fat loss and muscle building at some point to ultimately achieve the athletic look you desire.

 

You need to rotate between three different kinds of workout with different major goals… Fitness, Fat Loss and Strength & Size.  Each of these workouts should be slanted to the specific goal of the workout, but not work against the other goals.  For example, when you are doing the fitness workout you could put on muscle and burn fat.  Of when fat loss is your goal you should be burning fat in a way that also increases fitness and builds (or keeps), useful muscle.  Same for the strength and size workouts.

 

So, the key to getting the athletic body you want is to change the way you think about working out.  Stop training like a bodybuilder if you don’t want to be one, and start training like an athlete if you want to look like one.  Use a variety of workouts designed to build the athletic body you seek, without sabotaging the other performance and appearance goals.  I think you find that by approaching your workouts this way… you’ll build the strong, lean, athletically muscular body that not only performs great, but turns heads as well.

 

 

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See how Coach Lomax combines dumbbell and bodyweight exercises to build an athletic body at:

http://www.gladiatorbodyworkout.com  Find out why one workout just won’t do when an athletic body is your goal.

 

 

The Best Ab Exercises: The Top 5 Mistakes Most Guys Make

The Best Ab Exercises: The Top 5 Mistakes Most Guys Make One of the many challenges men have is to decide what kind of workout they want to do to get a sexy six pack. One of the fears that many men suffer from is that they will work out for months on end and never see any results, or go back to the old way of doing things. So the question is, what are the best ab exercises for six pack abs?

 

The best way to explain this is to talk about what NOT to do. With that in mind, I’ll not talk to you about the top 5 mistakes most people make when they are trying to get ripped six pack abs, so you can save yourself the time and energy, by not making the same mistakes again.

 

Mistake #1: Imitating bad workouts you find on TV. This is a probable reason why you will not be able to burn the belly fat fast. Inexperienced people think that doing some simple workout, like they do on TV is the answer, because they have ripped abs and sexy bodies, and don’t know any better. What they don’t know is that most of the workouts on TV are ineffective and they actually got the abs working out the REAL way, and eating the RIGHT way.

 

And in fact, one of the WORST ab exercises you can do is the regular, repetitive crunch or sit-up. When you do this exercise you are not adding enough resistance to your stomach, and you are not burning belly fat efficiently either. (You should go behind the scenes and see them really work out! You’ll a totally different workout

routine!)

 

Mistake #2: Trying to get ripped by only working out your abs. This is not the most  effective way to burn belly fat!

You want to keep a gradual increase in resistance and difficulty for your abs. That’s how you build size, which is what makes them come out from behind your belly fat.

 

So what ab exercises should I do? There are hundreds of exercises that are better for building abs. Some of them include doing a classic mountain climber, or doing the plank for 1 minute. You must also incorporate pull-ups and dumbbell squats. These exercises keep your metabolism high and will allow you to burn fat even after the exercise.

 

But the bottom line is that many, many people will need to do something different from what they are doing now in order to get the most out of their workout routine.

 

Mistake #3: Think that because you purchased some type of exercise machine will make you get ripped abs, just because you have it. The magis is not in the machine, the magic (if

any) is in the workout done by YOU, regularly, on the machine, and eating right.

 

Mistake #4: Being weak minded. Thinking that you can get a six pack without working hard is a myth. It does require a fair amount of exercise and work. You cannot get a six pack by wishing or thinking about it. You actually have to RUN, do the PUSH-UPS and replace fast food with broccoli soup!

But if you are able to do these things, you’ll start to see a ripped midesction in less than 12 weeks!

 

Mistake #5: Thinking the hardest exercises are the best ones. You don’t need to do some crazy, advanced, upside down workouts in order to get the ripped six pack abs you want. The best ab exercises are simple, effective and fun.

Just do the normal ones, with the exception of crunches and sit-ups, they don’t work to well!

 

Hard ab exercises is a waste of time. They are frustrating, hard to do and often kill your motivation to continue, since you can’t do them properly. It’s about building strength and having good form, not winning the academy awards of crazy ab workouts.

 

 

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Chris is author of Six Pack Exposed, a groundbreaking six pack abs guide for people that will have you build a six pack so fast that people around you will beg for information on how you did it. Find out more about the best ab exercisess by visiting http://www.SixPackExposed.com right now!

 

 

How You Can Get 6-Pack Abs!

How You Can Get 6-Pack Abs!

Copyright (c) 2009 Stephen Smith

 

If you mention the words, six-pack and summer together, most people immediately think of beer. Images flood their mind of relaxing, warm, summer days spending time with friends and having a couple of coldies! In this article, we’re more concerned with the other type of ’six-pack’ the abdominal type and how you can get them fast!

 

There is no other body part that is more universally revered than a set of rippling abdominal muscles. They are the hallmark of athleticism and indicate a great level of physical condition. A ‘wash-board’ midsection gets noticed.

Men look on with awe and envy, whilst women stare with wonder and admiration. Add to this the fact that when you’ve got a great set of abs -  you feel great. It makes sense that achieving a chiselled stomach is high on the list of priorities for most men. Unfortunately though, it is a very elusive goal. It seems that no matter how hard they try and no matter what exercises they perform, some guys never seem to attain the highly desirable, ‘granite-like’ midsection displayed by many of the men that grace the pages of Men’s Health magazine!

 

Surprisingly, it is actually very easy to get a great set of abs and in this article we will show exactly what you need to do

 

Attaining a great set of abs requires a multi-directional approach; you must combine a variety of factors in order to get the desired result. To get a great set of abs, you need to apply principles to build the abdominal muscles as well as principles to strip the fat that overlies them. Let’s face it, even if you have the most well-developed abdominal muscles in the world, if they are covered by an ugly layer of fat, you won’t be able to see them and neither will anyone else!

 

Before we cover the exercises for training the abdominal muscles, let’s firstly go through the ten ‘Six-Pack Abs’

principles:

 

1. Train all the abdominal muscles

 

2. Apply the abdominal training principles

 

3. Do not perform more than 20 reps per set

 

4. Train to failure on every set

 

5. Progressively overload the muscles

 

6. Don’t train abs more than twice a week

 

7. Perform 2-3 giant sets of 5 exercises each workout

 

8. Train all muscle groups (weight training)

 

9. Regularly perform cardiorespiratory (aerobic) exercise

 

10.  Follow a sound nutritional plan

 

1. Train all the abdominal muscles

 

The abs are made of four muscles: rectus abdominis (the muscle at the front of your abdomen), the internal obliques, the external obliques (the muscles at the sides of your body) and transversus abdominis (the inner-most layer of abdominal muscle).

 

In order to have great-looking, strong and functional abdominal muscles it is imperative that exercises are performed that work all four muscles.

 

2.  Apply the abdominal training principles

 

The abdominal training principles should be used when any exercise is performed for the abs. They are as follows:

 

- Perform the movements slowly

 

- Work through a full range of motion (from full extension to full contraction)

 

- Emphasise the stretch of the muscle being worked

 

- Breathe out during the flexing (concentric) phase

 

- Focus on squeezing the muscle being worked

 

3. Do not perform more than 20 reps per set

 

Performing more than 20 reps per set trains your muscles for endurance rather than strength or muscularity. If you can perform more than 20 reps for an abdominal exercise, change the exercise or find a way to make it harder. Aim to work within the rep range of 8-15.

 

4.  Train to failure on every set

 

The abs are just like any other muscle group in the body, they respond to the same stress. If you want to get maximum benefit from your ab workouts, take each set to a point of momentary muscular failure; continue the exercise until you can’t perform another rep; no matter how hard you try.

 

5. Progressively overload the muscles

 

Since the abs respond and adapt to training just like any other muscle group, you must find ways to make the ab workouts progressively harder. This can be done by selecting more advanced exercises, reducing the rest between sets, performing a few more reps for each set than the previous workout or increasing the number of exercises being performed in the workout.

 

6.  Don’t train abs more than twice a week

 

It is common for people to train abs every day under the mistaken belief that it will help them burn the fat off their stomach. ‘Spot-reduction’ is a physiological impossibility. Abdominal training will only build the abdominal muscles. Cardiorespiratory (aerobic) exercise, a good nutritional plan and an elevated metabolic rate (from having more muscle on your whole body) are the only factors that can help you lose body fat.

 

7.  Perform 2-3 giant sets of 5 exercises each workout

 

There are many ways to train your abdominal muscles in order to get the results you desire. This is just one training regime that is very effective. It is a very intense way to train your abs and is also a very efficient way to train them. You will get fast results from a relatively short training time.

 

8.  Train all muscle groups (weight training)

 

By performing weight training exercises for all your muscle groups you will increase your muscle mass. Since muscle is one of the most metabolically active tissues in the body (it burns up a lot of energy), your metabolism will get an enormous boost An elevated metabolism means you will burn off fat faster and your abs will show through sooner.

Perform at least 3 weight training session a week.

 

9.  Regularly perform cardiorespiratory (aerobic) exercise

 

Cardio is enormously beneficial in helping you shed body fat fast. Not only can it help you burn fat whilst you are exercising, but it can also keep your metabolism elevated for some time after the session is completed, further enhancing fat loss. Cardio also increases the levels of oxidative (fat-burning) enzymes in muscle cells, making your muscles more efficient fat-burners. Perform at least 3 cardio sessions a week.

 

10. Follow a sound nutritional plan

 

The old saying, ‘You are what you eat’ holds true. If you eat badly, your body will look and function badly; but if you eat well, your body will look and function well. By being disciplined with your eating habits you will be amazed at how easy it is to stay in great condition, have abs all year-round and feel fantastic!

 

 

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Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. Lots of free articles and interesting weight loss information can be found on his website:

http://www.quick-weight-loss-principles.com

 

 

Cardio Pulse Wave heart test: What is it measuring?

Cardio Pulse Wave heart test: What is it measuring?

Cardio Pulse Wave (CPW) uses the BPro device and A-PULSE CASP software. This is the state-of-the-art equipment, technology and software. Now learn what the measurements mean. This is somewhat technical so bear with me.

 

A-PULSE CASP is a revolutionary product patented by HealthSTATS International Pte Ltd. It is able to measure accurately the Central Aortic Systolic Pressure (CASP), which is the blood pressure at the root of the aorta. It is the only device which can be used in common clinical setting. CASP has been shown in many recent studies as an important determinant for strokes and CVS events. It has been validated via invasive study and achieved an accuracy

(co-relation) R= 0.9917 independently. A-PULSE CASP is FDA and CE MDD registration approved. It is also being used in large drug trials by Pharmaceutical companies.

 

What is arterial pulse waveform?

 

When the left ventricle ejects blood into the aorta in systole, the perturbation generates a wave that initially travels through the arteries from the heart towards the arterial tree.

 

Pulse waveform has 2 components. 1) Forward travelling wave when the left ventricle contracts and 2) Reflected wave returning back from the peripheral.

 

What is CASP (Central Aortic Systolic Pressure)?

 

This is the blood pressure at the root of the aorta or the largest artery in the body, as the blood is being pumped out of the heart. This pressure is called Central Aortic Systolic Pressure or CASP. CASP has been shown to be an important factor in the relation to strokes and cardiovascular events, more so than the brachial pressure, or the pressure at the arm commonly.

 

How to measure CASP?

 

Invasive method

 

This is direct measurement and has been considered as the most accurate method. To perform the measurement, a catheter must be inserted into the aortic root from brachial or femoral artery, which is obviously an invasive method and could result in complications. This invasive method of measuring CASP is not available in clinical setting. However, A-PULSE CASP can be used in clinic and the accuracy has been validated against this invasive method, the result is R= 0.9917 (co-relation). (What this means, for those of you who are like me and don’t quite get the point, is the CPW is 99.17% as accurate as the cathater

method!)

 

Non-invasive method

 

HealthSTATS (HS) invented a device named BPro which is able to capture radial pressure waveforms. Furthermore, HS developed a proprietary formula to derive central aortic systolic pressure (CASP) from the calibrated radial pressure waveform.

 

What is augmentation index?

 

The difference between the second and first systolic peaks expressed as a percentage of the pulse pressure.

 

What is the arterial compliance?

 

The ability of an artery to increase the volume in response to a given increase in blood pressure is called compliance.

 

What is pulse wave velocity?

 

PWV is the speed at which the pressure waveform travels (wave propagation) along the aorta and large arteries, during each cardiac cycle.

 

What is applanation tonometry?

 

The principle of applanation tonometry is that the force acting on the plunger is proportional to the pressure in the artery when where the artery surface is flattened.

 

 

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Eric Glenn is the successful owner of several global health businesses and regularly advises clients and customers on health, nutrition and creating their own global business.

Eric strongly recommends the use of supplements with Synergy Worldwide to improve your health. To learn more about supplements that can help to improve your health visit http://www.ericglenn.com or his health supplements website http://www.synergyteamglobal.com

 

 

Bodyweight Calisthenics Are Better Than Boring Cardio

Bodyweight Calisthenics Are Better Than Boring Cardio Most exercises split their workouts into resistance training and cardio training.  They use weighted resistance for the resistance part and some type of monotonous exercise like jogging, rowing or biking for the cardio part.  But by neglecting bodyweight calisthenics they’ve just made a big mistake.

 

You see, you’ve just overlooked one of the best ways to get a great cardio workout as well as build a high-performance, athletic body… bodyweight calisthenics.  You don’t need any equipment at all to get a great cardio workout.  And there are added benefits for using bodyweight calisthenics instead of boring cardio.

 

You Can Do Bodyweight Calisthenics Anytime, Anywhere

 

The more you base your workouts (resistance or cardio) on equipment, the more excuses you have to NOT do the workout.

 If you only use an exercise bike… what do you do when the exercise equipment is in use?  What happens if the row machine breaks?  Most people will use that as an excuse to skip the cardio workout all together.

 

On the other hand, if you have a functioning body, you can use bodyweight calisthenics.  As you can see, there are no excuses left for missing the workout.  using bodyweight exercises for your cardio means you are ready for a workout anytime, anywhere… rain or shine.

 

Bodyweight Calisthenics Prepare You For Real World Challenges

 

Most exercisers wrongly believe that only monotonous, boring exercise is “cardio” exercise.  But the truth is, AND activity that increases your heart rate and breathing rate can improve heart and lung function.  And a fast paced circuit of bodyweight calisthenics is definitely going to get your heart and breathing rates up.

 

The added benefit is being prepared for real world challenges.  The fact is, endurance improvements are specific to the activity trained.  That means if you run, your heart and lungs get better for running.  This explains why you get out of breath easily doing an activity you don’t practice in your workout.  But on the other hand, bodyweight workouts can be made up of so many different types of exercises that they prepare your for challenges both inside and outside the gym.

 

You’ve Probably Been Neglecting Your Bodyweight Exercises

 

The sad fact is, you probably don’t do enough bodyweight exercises.  Exercise is made up of movement… both moving around the weight of your own body in various directions AND moving weighted objects around.  Unfortunately, most exercises spend most of their time training weighted resistance and neglect bodyweight only exercises.  So, using bodyweight calisthenics as your cardio portion of your workout not only improves hear and lung endurance, but trains your body to move.

 

As you can see, bodyweight calisthenics are a great option as a substitute for your regular cardio workout.  You’ll never have an excuse to skip a workout.  You’ll ultimately build a more high-performance body ready to meet life’s challenges with excellence.  And you’ll fulfill a much needs training requirement… bodyweight exercise.  No matter how you cut it… bodyweight calisthenics are a great way to get both a cardio workout and build a high performance, athletic body.

 

 

—————————————————-

To get a free copy of my Special Report “Bodyweight Exercise Cardio Intervals”, just go to:

http://bestathomeworkouts.com/bodyweight-exercise-cardio-int

ervals/  Here you’ll get the exact exercises I recommend with photos and detailed descriptions.  Give boring cardio a kick in the pants here:

http://bestathomeworkouts.com/bodyweight-exercise-cardio-int

ervals/

 

 

Bodyweight Calisthenics Are Better Than Boring Cardio

Bodyweight Calisthenics Are Better Than Boring Cardio Most exercises split their workouts into resistance training and cardio training.  They use weighted resistance for the resistance part and some type of monotonous exercise like jogging, rowing or biking for the cardio part.  But by neglecting bodyweight calisthenics they’ve just made a big mistake.

 

You see, you’ve just overlooked one of the best ways to get a great cardio workout as well as build a high-performance, athletic body… bodyweight calisthenics.  You don’t need any equipment at all to get a great cardio workout.  And there are added benefits for using bodyweight calisthenics instead of boring cardio.

 

You Can Do Bodyweight Calisthenics Anytime, Anywhere

 

The more you base your workouts (resistance or cardio) on equipment, the more excuses you have to NOT do the workout.

 If you only use an exercise bike… what do you do when the exercise equipment is in use?  What happens if the row machine breaks?  Most people will use that as an excuse to skip the cardio workout all together.

 

On the other hand, if you have a functioning body, you can use bodyweight calisthenics.  As you can see, there are no excuses left for missing the workout.  using bodyweight exercises for your cardio means you are ready for a workout anytime, anywhere… rain or shine.

 

Bodyweight Calisthenics Prepare You For Real World Challenges

 

Most exercisers wrongly believe that only monotonous, boring exercise is “cardio” exercise.  But the truth is, AND activity that increases your heart rate and breathing rate can improve heart and lung function.  And a fast paced circuit of bodyweight calisthenics is definitely going to get your heart and breathing rates up.

 

The added benefit is being prepared for real world challenges.  The fact is, endurance improvements are specific to the activity trained.  That means if you run, your heart and lungs get better for running.  This explains why you get out of breath easily doing an activity you don’t practice in your workout.  But on the other hand, bodyweight workouts can be made up of so many different types of exercises that they prepare your for challenges both inside and outside the gym.

 

You’ve Probably Been Neglecting Your Bodyweight Exercises

 

The sad fact is, you probably don’t do enough bodyweight exercises.  Exercise is made up of movement… both moving around the weight of your own body in various directions AND moving weighted objects around.  Unfortunately, most exercises spend most of their time training weighted resistance and neglect bodyweight only exercises.  So, using bodyweight calisthenics as your cardio portion of your workout not only improves hear and lung endurance, but trains your body to move.

 

As you can see, bodyweight calisthenics are a great option as a substitute for your regular cardio workout.  You’ll never have an excuse to skip a workout.  You’ll ultimately build a more high-performance body ready to meet life’s challenges with excellence.  And you’ll fulfill a much needs training requirement… bodyweight exercise.  No matter how you cut it… bodyweight calisthenics are a great way to get both a cardio workout and build a high performance, athletic body.

 

 

—————————————————-

To get a free copy of my Special Report “Bodyweight Exercise Cardio Intervals”, just go to:

http://bestathomeworkouts.com/bodyweight-exercise-cardio-int

ervals/  Here you’ll get the exact exercises I recommend with photos and detailed descriptions.  Give boring cardio a kick in the pants here:

http://bestathomeworkouts.com/bodyweight-exercise-cardio-int

ervals/

 

 

The Best Exercise To Lose Belly Fat

The Best Exercise To Lose Belly Fat

Copyright (c) 2009 Lakeland eBooks

 

So you have been dieting for weeks and your belly is not reducing as fast as you would like; what steps can you take to accelerate your weight loss. The first thing you need to do is increase the amount of aerobic exercise that you are undertaking, this can be anything from jogging around town to a full blown gym workout. Whatever you choose, always make sure you consult a physician prior to beginning to make certain that your exercise program is not going to be detrimental to your healthy.

 

The first step is to ensure that you have warmed up and stretched adequately, doing this at the beginning and end of your exercise session will reduce the amount of lactic acid that builds up in your muscles thereby reducing your stiffness the next day. So for the first month start with twenty minutes of exercise that increases your heart rate and gets you pink in the face.  You should try to do this at least three times a week in order to get the maximum benefit from your exercise.

 

Now if your aim is to lose belly fat you may wish to arrange you program so that the best exercise to lose belly fat are incorporated into each session. There are a variety of exercises which you can implement into your program that will help tone your stomach. The basic stomach crunch is the first and is where you lie on your back, it is best to use an ab roller for this which can be purchased at any sports outlet. Obviously if you are a member of a gym, they will have ab rollers or sit up benches to use. So lie back with your back flat on the floor and grip the ab roller with each arm, now using your stomach muscles raise your back off the ground to no more than 30 degrees; hold position for a second then return to your starting position. Try to do this twenty times, take a minutes rest then repeat four times so that you total number of crunches is 80 (20 crunches x 4 with a minute break in between).

Eventually after you have been doing stomach crunches for a month you should increase the amount so that you do 30 crunches four times. I found that after a couple of months I managed to do 300 stomach crunches and my stomach began to look and feel flatter. There are other exercise that you can incorporate into your fitness program however the standard stomach crunch has and always will be the most beneficial.

 

 

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Join me on our weight loss journey and receive FREE weight loss publications http://www.planet-weight-loss.com How To Live A Healthy Lifestyle http://www.8keystoebaysuccess.com/ebooks/8keystoeatinghealth

y/

 

 

Stamping out the ‘Buts’

Stamping out the ‘Buts’

Wouldn’t it be great if losing weight was as simple as just wanting it to ‘happen’? Unfortunately it’s not as simple as wanting it to happen. If you want to maintain a healthy weight, you need do a bit more than just want it. You must want it bad enough to do something about it. Throughout the years I have had many conversations with people about hypnotherapy and how it can help people. Since many people associate hypnotherapy with losing weight and smoking, these conversations produce some very interesting insights.

 

For example, some people say to me: ‘Oh Sonia, believe me; I really WANT to lose this weight…I have tried absolutely everything in the past’. It is usually at this point the ‘buts’ come into the conversation. ‘But’ language is insidious; it says ‘I do not have a choice. I am not in control’. When you use ‘but’ language, you are giving away all of your personal power. So how do you know when you have a case of the ‘buts’? Here are some really common

signs:

 

* ‘I want to lose weight but I have no willpower’;

 

* ‘I want to lose weight but I don’t have time  to exercise’;

 

* ‘I want to lose weight but I can’t seem to walk past the chocolate aisle in the supermarket’;

 

….and so the list goes on. And no, I don’t always jump to the conclusion that these ‘buts’ are just excuses. I genuinely believe that the people I talk to actually feel they are powerless. I also know something that these people probably don’t know: they are slaves to their own negative beliefs. That is, they have not yet been show how to use their minds to create what they want. They continue to focus on what they don’t want and as a result, they get more of the same; more disempowerment; more disappointment; more ‘blah’.

 

But what they don’t know is that it doesn’t have to be that way. Do YOU have a case of the ‘buts’? If so, write them down on a piece of paper. This is probably the most constructive thing you could do for yourself, because as you do this, you will reveal to yourself your own negative beliefs; that is the beliefs that have created your current circumstances; the beliefs that have created your current weight!

 

It is only necessary to want to do something and to know how to do it in order to be able to do it. So maintaining a healthy weight is about wanting it badly enough; wanting it enough to make time for physical exercise; wanting it enough to pass by the chocolate aisle at the supermarket.

If you are having trouble losing weight, ask yourself: ‘How badly do I want this?’ Perhaps you don’t really want it at all. Perhaps someone else wants it for you and you don’t really want it yourself. Or maybe you’re so terrified of failing you simply can’t get started.

 

But getting started so very important! On the other hand if doing it all at once is too overwhelming for you, why not start small? Take an apple into work for morning tea rather than buying a donut. Have a skinny cappuccino instead of a full-fat one. Every little bit counts. ‘Anna’ did exactly this. She was so morbidly obese that making huge changes was far to overwhelming for her. So she started small. She had half a donut with morning tea instead of a whole donut.

She ate fresh vegetables with her meal instead of rice or pasta. That way, she didn’t feel as though she was depriving herself; and yes, she DID lose weight!

 

One of my clients said to me: ‘Sonia, I have been skinny all my life. I just want to lose a couple of kilos off my stomach. Why is this so difficult for me this time?’ After we reviewed his existing diet we found lots of little ways for him to cut down on his calorie intake. We started off with the cups of coffee. When we added it up we discovered that ‘Laurie’ was consuming 6 cups of coffee each day, each with a whopping 3 teaspoons of sugar!!! Can you imagine how thrilled he was to find that by making a few adjustments here and there he was able to shift the weight within a month despite having tried and failed for the past two years? ‘Laurie’ took control, and he did it by starting small.

 

If you want to lose weight and keep it off, start small and build up your ’success muscles’. The most important thing is to do something different; anything different. As you do this, you begin to say ‘no more ifs or buts’; you will surprise yourself at how successful you can be. So congratulations in advance!

 

 

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Sonia Devine is one of Australia’s leading experts in weight loss hypnotherapy. Want to learn more about how to achieve permanent weight loss? Claim your FREE Weight Loss E-book here  => http://loveyourselfslim.com.au/free_stuff

 

 

The Muscle Building Power of Compound Exercises

The Muscle Building Power of Compound Exercises It’s not unusual for a muscle building newbie to focus on their favorite individual muscles in the gym and work them with isolation exercises. However, much more can be achieved through a foundation of compound exercises, even for your favorite muscles. If you’re looking to build a bigger physique compound exercises cannot be overlooked.

 

What are compound exercises?

 

Compound exercises involve the use of more than one muscle and/or joint, as apposed to isolation exercises that only use one. The best example of a compound exercise and most commonly used is the barbell squat. The barbell squat is mostly thought of as a leg exercise. What many people don’t realize is there are many more muscles benefiting from it.

Think about it. During the squat you are working your legs, buttocks, back and many more supporting muscles.

 

You may notice that the big guys in the gym do this much more than the small guys. There is a good reason for it too. Not only do they use more than one muscle at once, they allow you to use more weight which puts more stress on your muscles causing tears in the fibers which are essential for muscle hypertrophy, or muscle cell growth.

 

Why should you use compound exercises?

 

If you are serious about building a bigger physique compound exercises should be the foundation of your muscle building regimen. The movements involved with these types of exercises simulate real life movements more so than many isolation movements. Not only that, they require more balance during the motion which requires the use of muscle that aren’t used during isolation exercises. So logic will tell you that the more muscles that you can use, the more muscle fibers you will tear, which results in more muscle growth throughout your body.

 

Isolation exercises certainly have their place. When you achieve that size you are looking for you can then focus on individual muscles that are lacking or require additional growth for optimal muscle balance. It’s no wonder why you might see bodybuilders using isolation exercises. Once they have achieved massive muscle growth they start focusing on building a more aesthetically pleasing body by developing individual muscles. However, until that point they will mainly focus on gaining overall muscle mass using the compound exercises.

 

What are the best compound exercises to use?

 

You are probably already familiar with many of the great compound exercises. Here are some of the best:

 

Legs: Barbell Squat, Deadlift, Lunges

Back: Rows, Chin-Up, Lat Pull-Down

Chest: Bench Press, Inclined Press, Dips

Arms: Pull-Up (Close Grip), Twisting Dumbbell Curl

Shoulders: Military Press, Hang Clean and Press

 

The bottom line is if you want to build a bigger overall physique,  a foundation of compound exercises cannot be forgotten. With the growth they bring in your primary muscle groups plus the additional supporting muscles you are bound to get a bigger physique than with just isolation exercises alone. Add a supporting diet to the mix and your are well on your way.

 

 

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Jim Clements is the President and CEO of Simply Ripped, LLC, a company dedicated to providing you with the information and tools necessary to build muscle, burn fat, and maximize your muscle definition.

To learn how to build, burn and sculpt any body type go to:

http://www.simplyripped.com

 

 

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