Former U.S. President Harry Truman used to say, The only thing new under the sun is all of the history that you have never learned. It is amazing how much truth is contained in that statement, especially when it comes to diet and weight loss. Imagine the thinner and fitter you, believe it can happen, and Im going to show you how to get there for good.
Forget the "get results fast" crowd, they have lied to you for years. Trying to make it look easy they have focused upon the easy road - i.e. no exercise, and left heavily restricted diets as the only solution. So, like any sane person after weeks of starvation, you quit and move on back to the comfort food and the pantry full of Doritos. I don't blame you!
Fortunately for the real world there are two ways to get at the thinner you not involving starvation:
1.) The amount of energy consumed, and
2.) The amount of energy burned.
What you need to do in a nutshell is restrict the calories you consume so that they are 500 calories per day less than the calories that you burn. That formula is:Cb-Cc = 500kCal, or Calories burner minus Calories consumed equals 500 calories. You dont have to keep this up forever, just long enough to get down to your targeted weight. Then you can shift to the calories consumed and calories burned being equal to one another.
This doesn't have to last forever, just long enough to reach your desired target. Once you get there then you can make the uptake and the outgo approximately equal. This leaves little room for trips to the pantry to get the Doritos.
Born in the USA means we are somehow genetically susceptible to believing there is a shortcut; there is not.
We can get you exactly where you want to be with a formula proven to work for decades. To do this though we first have to see ourselves as successful in this journey, so I need you to close your eyes and see the happiness generated by the new you. As long as you believe and can see a positive outcome you are half way home to making it happen.
Every detail you can imagine about how all of the things in your life would be if they were exactly the way you wanted them to be. Maybe youll turn the head of that special someone, maybe youll just plain feel better and have more energy for the rest of your life, or maybe be happy and content.
Let's stick to the known facts to make certain that you have lasting success this time, especially if you have been a multiple time victim of the shysters. You need to be able to create a dream just how great it is going to feel and how excited you are going to be when you have achieved your goal. Write that goal down and put it on a Post-It note in your bathroom mirror. If you can see things happening then you are very close to making them happen..
I know because I have had to do this in my own life to achieve success. Remember like attracts like " i.e. most fit people who watch their diet and exercise dont hang out with smokers and drinkers at the local bar because it is not consistent with their core beliefs.
Youve got to make the thinner and fitter you one of your core beliefs and make the time necessary to get exercise and carefully watch what you eat and count those calories. This isnt all that difficult, even if you are horribly out of shape just start with a walking program and a heart rate monitor watch that measures your distance, time, and heart rate.
HOW ARE YOU GOING TO ACHIEVE THIS?
HOW ARE YOU GOING TO ACHIEVE THIS?
Go get evaluated before beginning a new exercise program if it has been a long, long time since you last exercised. Once that base discussion is out of the way and we have eliminated any potential health risks we are ready to begin.
Some of these heart rate watches have alarms that will help keep you inside your target exercise zone where you most efficiently burn fat and calories.
Id recommend just getting a little notebook and setting up a log. Take your heart rate every day prior to beginning exercise, well call this your resting heart rate (RHR), and then make note of the length of time you exercised, what you were doing (walking, running, biking), and what distance you went. Keeping this little log is going to show you clearly the improvement in your fitness and performance over time. It is only a competition between you and you.
Keep a diary everyday of what you did, what you ate, and what your heart rate was. Get used to taking your pulse at the same time each day. For instance, if you take your resting heart rate when you get up in the morning then do it everyday at that time. Keep track of what type of activity you did, and what your maximum and minimum heart rate were, along with how fast you recovered down to 40 beats less than the maximum. This is all about tracking incremental changes.
You'll need to document and track your intake as well and fortunately there are a lot of good tools for this.
Go to your favorite search engine and type in calorie counter. Most will allow you to enter a food type and the quantity consumed in cups or other form of measurement and then automatically count the caloric uptake. All tyou have to do is keep the diary with you and perform this once per day.
It is best to try to get in 6 days of exercise per week but when you first get going, especially if it has been a while, then go one day on and one day off until you build up some base. As your recuperation cycle improves you will find yourself being able to exercise every day.
You are going to need to build a solid foundation if it has been a long time since you experienced any sustained exercise. Measuring recovery is one of the key factors to determining how hard you can work on any given day and we do this by measuring and evaluating our resting heart rate. Following a tough day if your heart rate is still high then you will need to have an easy day as you did not recover from the previous day's activity.
A recovery day does not mean no exercise, rather it just means that we exercise in a lower heart rate zone for that day to allow recovery. All of the information you need is going to be given to you with your heart rate watch - resting heart rate, target zone violations transmitted by beeper, and some of the watches even count calories for you. How cool is that? You'll begin to burn more calories when you sleep and rest as you begin to exercise more. It is a large associated plus of exercise.
I've seen difference of as high as three times the amount of calories burned while at rest just because an individual has been on a new exercise program for a month. This can make a 1,000 calorie per day difference just from your sleeping hours, which is huge. If all you do is restrict calorie intake then you completely miss out on this major benefit of exercise which is metabolic change.
This particular piece is not about designing a program for you specifically, but most fitness experts agree that 30 to 45 minutes of exercise each day is appropriate.
To catch all of my columns you'll need to visit our website or the blog.
Forget the "get results fast" crowd, they have lied to you for years. Trying to make it look easy they have focused upon the easy road - i.e. no exercise, and left heavily restricted diets as the only solution. So, like any sane person after weeks of starvation, you quit and move on back to the comfort food and the pantry full of Doritos. I don't blame you!
Fortunately for the real world there are two ways to get at the thinner you not involving starvation:
1.) The amount of energy consumed, and
2.) The amount of energy burned.
What you need to do in a nutshell is restrict the calories you consume so that they are 500 calories per day less than the calories that you burn. That formula is:Cb-Cc = 500kCal, or Calories burner minus Calories consumed equals 500 calories. You dont have to keep this up forever, just long enough to get down to your targeted weight. Then you can shift to the calories consumed and calories burned being equal to one another.
This doesn't have to last forever, just long enough to reach your desired target. Once you get there then you can make the uptake and the outgo approximately equal. This leaves little room for trips to the pantry to get the Doritos.
Born in the USA means we are somehow genetically susceptible to believing there is a shortcut; there is not.
We can get you exactly where you want to be with a formula proven to work for decades. To do this though we first have to see ourselves as successful in this journey, so I need you to close your eyes and see the happiness generated by the new you. As long as you believe and can see a positive outcome you are half way home to making it happen.
Every detail you can imagine about how all of the things in your life would be if they were exactly the way you wanted them to be. Maybe youll turn the head of that special someone, maybe youll just plain feel better and have more energy for the rest of your life, or maybe be happy and content.
Let's stick to the known facts to make certain that you have lasting success this time, especially if you have been a multiple time victim of the shysters. You need to be able to create a dream just how great it is going to feel and how excited you are going to be when you have achieved your goal. Write that goal down and put it on a Post-It note in your bathroom mirror. If you can see things happening then you are very close to making them happen..
I know because I have had to do this in my own life to achieve success. Remember like attracts like " i.e. most fit people who watch their diet and exercise dont hang out with smokers and drinkers at the local bar because it is not consistent with their core beliefs.
Youve got to make the thinner and fitter you one of your core beliefs and make the time necessary to get exercise and carefully watch what you eat and count those calories. This isnt all that difficult, even if you are horribly out of shape just start with a walking program and a heart rate monitor watch that measures your distance, time, and heart rate.
HOW ARE YOU GOING TO ACHIEVE THIS?
HOW ARE YOU GOING TO ACHIEVE THIS?
Go get evaluated before beginning a new exercise program if it has been a long, long time since you last exercised. Once that base discussion is out of the way and we have eliminated any potential health risks we are ready to begin.
Some of these heart rate watches have alarms that will help keep you inside your target exercise zone where you most efficiently burn fat and calories.
Id recommend just getting a little notebook and setting up a log. Take your heart rate every day prior to beginning exercise, well call this your resting heart rate (RHR), and then make note of the length of time you exercised, what you were doing (walking, running, biking), and what distance you went. Keeping this little log is going to show you clearly the improvement in your fitness and performance over time. It is only a competition between you and you.
Keep a diary everyday of what you did, what you ate, and what your heart rate was. Get used to taking your pulse at the same time each day. For instance, if you take your resting heart rate when you get up in the morning then do it everyday at that time. Keep track of what type of activity you did, and what your maximum and minimum heart rate were, along with how fast you recovered down to 40 beats less than the maximum. This is all about tracking incremental changes.
You'll need to document and track your intake as well and fortunately there are a lot of good tools for this.
Go to your favorite search engine and type in calorie counter. Most will allow you to enter a food type and the quantity consumed in cups or other form of measurement and then automatically count the caloric uptake. All tyou have to do is keep the diary with you and perform this once per day.
It is best to try to get in 6 days of exercise per week but when you first get going, especially if it has been a while, then go one day on and one day off until you build up some base. As your recuperation cycle improves you will find yourself being able to exercise every day.
You are going to need to build a solid foundation if it has been a long time since you experienced any sustained exercise. Measuring recovery is one of the key factors to determining how hard you can work on any given day and we do this by measuring and evaluating our resting heart rate. Following a tough day if your heart rate is still high then you will need to have an easy day as you did not recover from the previous day's activity.
A recovery day does not mean no exercise, rather it just means that we exercise in a lower heart rate zone for that day to allow recovery. All of the information you need is going to be given to you with your heart rate watch - resting heart rate, target zone violations transmitted by beeper, and some of the watches even count calories for you. How cool is that? You'll begin to burn more calories when you sleep and rest as you begin to exercise more. It is a large associated plus of exercise.
I've seen difference of as high as three times the amount of calories burned while at rest just because an individual has been on a new exercise program for a month. This can make a 1,000 calorie per day difference just from your sleeping hours, which is huge. If all you do is restrict calorie intake then you completely miss out on this major benefit of exercise which is metabolic change.
This particular piece is not about designing a program for you specifically, but most fitness experts agree that 30 to 45 minutes of exercise each day is appropriate.
To catch all of my columns you'll need to visit our website or the blog.
About the Author:
Before you buy in to any weight loss program or fad, make sure you read Rusty Squire's free report on permanent weight loss using a sensible program of diet and exercise, along with a Heart Rate Watch.
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