The best Fitness Tips
Weight loss Tips
1. First things first – The weight loss equation
The simplest way to explain when you will lose weight is: Weight loss
will occur when you consume less calories than what you burn, in other
words Weight loss = Calories in – Calories out. Of course there many
other factors that matter but having this simple formula in mind is
useful in many situations. In addition, one pound of fat is approx. 3500
calories so when your calorie deficit gets to 3500 you will lose one
pound. Can you imagine 4 sticks of butter is equal to one pound.
2. Monitor your daily calorie intake
Keeping a food diary is a healthy practice but if you are only focused on what you are eating it becomes unhealthy. It is not a good practice but having a clear picture about the number of
calories you consume on a daily basis is necessary.
3. Eat at predefined hours
Try to eat at the same time each day. Studies have shown that this
helps digestion since our biological clock is synchronized with our
brain and stomach. It may sound weird but from experience I noticed
that when I am not eating at my regular times I feel bloated and
digestion takes longer. So, try to eat at predefined times and at least
2-3 hours before going to bed. This will give enough time to the body to
digest the food before entering sleep mode.
4. The importance of Water
How many of you drink at least 6 glasses of water per day? If you’re
answer is NO, do not worry you are not alone. Many people, including me,
make this critical mistake. If you think about it our body is 70% water
and it is needed for the normal functioning of body organs. Lack of
water intake can lead to dehydration, tiredness and dryness of the skin.
In terms of weight loss water can assist detoxification and the removal
of unnecessary toxins from the body and skin. At the same time aids
digestion and keeps the stomach full thus reducing hunger and
unnecessary calorie consumption. The recommended intake of water per day
is 2.7 liters for women and 3.7 liters for men.
The more you drink the more you shrink
- Start your day with a glass of fresh cold water. This may be hard at
the beginning but getting used to this habit will help many body organs
‘wake up’ and function better.
- Carry a bottle of water with you at work and aim to drink it before
lunch time. After lunch refill it until the end of your working day.
- Drink a glass of water 15-20 minutes before your main meals. This will slow down your appetite for food.
- Whenever you feel hungry and want to snack try to drink a glass of
water. In many cases this is enough to take away your desire to eat
- Lastly, water has zero calories so drink as much as you want without worrying about gaining weight.
5. Do not rush into getting super-fast results
If you follow slow and steady steps you will be able to get the weight off and keep it off!
On the other hand, if you lose weight fast by adopting a crash diet you
find on the Internet you will end up with more weight than before
starting the diet. Healthy weight loss takes time especially if you need
to lose a lot of pounds. It is much better to make slow and steady
progress and be sure that the weight is gone forever rather than losing
too much weight too soon.
6. Learn how to lose weight the safe way
If you are new to dieting and weight loss then most probably you are
confused from where to start and what should be your first step etc.
This is very common and one of the most popular questions we get from
our readers the last 6 years.Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes In my opinion before even starting a diet
or weight loss program you should do some reading and familiarize
yourself with the basic weight loss concepts. I am not suggesting
spending days learning the theory, after all losing weight is a
practical matter, but learning a few important concepts in advance can
prove very helpful in the long run. The guide you are reading now is a
good starting point as it covers all aspects of weight loss, fitness and
dieting; you can continue reading our other articles as well since we
have planned to gather all the information you need in one place.
7. Keep a food and emotions journal
For many people emotions and feelings are associated with the
quantities of food consumed. When you are stressed or depressed you
turn to food (and especially fatty food) for comfort. This is may be
happening to you as well and you know that this is bad and can destroy
all your hopes for losing weight. You cannot easily control this but one
handy tip to try is keeping a food and emotions journal. This is
basically a piece of paper (or an online food journal) where you record
what you eat per day and your emotional state. If you do this for a
couple of weeks and go back and have a look at the results you may
identify some patterns and take some precaution measures. In terms of your workout goals-Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes For example
you can remove sweets and snacks from your cupboards and replace them
with healthy alternatives. By doing so when you are feeling stress and
turn to food for relief you will not end up eating a tone of calories
but food items that are at least healthier.
8. No need to measure your weight on a daily basis
As I mentioned above weight loss takes time and by getting on the
scale on a daily basis will not make the process faster but most
probably will add more stress and frustration. Instead try to weigh
yourself once per week and write the result in your food journal.
9. Do not follow more than one diet or weight loss program at the same time
If you choose to follow a commercial diet or weight loss program then
concentrate on one program at a time. Good weight loss programs have
different phases, each phase having a clear start and finish goal.
Follow the program guidelines correctly for the time required and
evaluate your results at the end. Mixing different programs together or
not following their instructions will not generate any good results.
10. Don’t be afraid to ask for help
Don’t be afraid to seek professional help if you are not getting any
results. The Internet is a great way to learn how to lose weight but
sometimes other factors such as diseases, functional disorders may hold
you back. A professional (your doctor or nutritionist) will be able to
identify these and suggest ways to overcome them.
11. Select your foods wisely
Even if you are not following a ‘formal’ diet, being selective on the
type of foods you eat can make a difference in your weight. Try to eat
well balanced meals containing items from all foods groups including healthy fat like extra virgin or soybean oil, avacodo etc.
Excluding certain food groups or following very restrictive diets is
not recommended. Have in mind that 1 gram of Fat has 9 calories compared
to 4 calories in a gram of protein or carbohydrates.
12. Fruits and vegetables are necessary for a healthy weight loss
I am sure you all know that fruits and vegetables are needed for a
healthy body but in terms of weight loss fruits and veggies have a lot
more to offer. They are full in fiber which contributes in maintaining
the feeling of fullness for longer periods. They are loaded with
essential vitamins and minerals and they aid digestion. The dietary
guidelines for the Americans (and all healthy diets like the DASH diet
or Mediterranean diet) suggest a minimum of 5 servings of vegetables per
day. There are so many choices available for every need or taste. Have
fruits as breakfast companions or as snacks and vegetables as a side
dish with your main meals.
13. Diet Friendly Drinks
Drinks such as soft drinks, cream coffees, beer and other alcoholic
drinks carry a considerable amount of calories. To give you an idea, a
pint of lager (beer) has around 193 calories, a glass of wine 134 kcal, a
shot of whiskey 55 kcal while a regular cola type soft drink around 90
kcal. The point is that drinks add calories to your daily diet and
should not be forgotten when calculating you calorie intake. There are
many alternatives like water, green tea, light soft drinks etc. you can
drink without adding to your weight. Always remember less is more!
14. Snack with caution
I am sure that you all agree that snacking is a factor that may lead
to diet success or failure. Snacks are usually food items that carry a
large number of calories and taking one or two a day outside our meal
plan can negatively impact our diet.
For starters you should not completely abandon snacks from your diet
because this makes them more desirable. Instead you should revise your
snacking options and choose more wisely. For example instead of eating a
chocolate bar which may carry 150 kcals go for an apple which has 70
calories. There are many options to choose from you just have to plan in
advance and do a bit of research. Some healthy snacks ideas (some are
less than 100 calories) to help you out: Fruits (apple, banana, pear,
orange), low fat yogurt, smoothies, berries, rye crackers, dried nuts,
black chocolate, raisins, air popped corn, dried mango, rice crispy and
15. Start your day with a good breakfast
I have talked in the past about how important breakfast is --
- Breakfast is the most important meal of the day since your body needs energy after the night sleep.
- A good breakfast will wake up your digestive system
- Digestion in the morning is faster
- Eating a good breakfast can give you enough energy until lunch time and reduce your hunger
- A good protein breakfast (eggs, ham, cheese and yogurt, fresh juice
and black coffee or tea) is ideal to get the energy you need to kick
start your day!
16. Size of your food portions does matter
Think about it this way, if you eat a large portion of food aren’t
you consuming more calories than when eating a smaller portion? Even if
what you are eating is low fat and low calorie, if you eat large
quantities you are consuming more calories. Some studies suggest that
you should eat meat the size of your palm or potatoes the size of a
tennis ball etc. I do not agree with this approach. Your goal is not to
get obsessed with what you eat and start counting calories and taking a
tape to measure the size of your meat but to learn how to eat sensibly
and avoid exaggerations. If you really want to lose weight then you know
in advance that you need to eat less than what you are used to. When
filling your plate ask you self if the food you have chosen is
accordance with your diet or not, is your plate full up? Is it well
balanced? Just think for a bit and take into account the tips provided
in this article and you will soon realize the ideal portion size for
17. Read the food label and understand what do the different numbers mean
Read labels and educate yourself on the ratio of ingredients/protein/carb/sugar/salt.
18. Stay away from rapid, fast or crash diets
Try searching for “how to lose weight” on the Internet, you will find
hundreds of diets promising that you will lose weight without effort in
a very short amount of time. These are known as ‘fast weight loss
diets’, ‘crash diets’ or ‘fad diets’. In their majority they are
cleverly presented by a celebrity or a model and there are trying to
convince you that you can get a fit body by following their plan. In
reality this is not the case. If you are overweight then this means that
you are doing something wrong for a number of months or years and you
cannot just reverse the situation without really trying. So stay away
from any plan or program that looks too good to be true and concentrate
on how to deal with your problem using well-know and healthy techniques.
19. Do not skip meals and especially breakfast
I have explained the importance of a good breakfast for weight loss
above but it is equally important not to skip any meals. Start your day
with a good breakfast and then try to eat at predefined intervals
without skipping meals. Eating every 2-3 hours can boost your metabolism
and help you spread calorie consumption evenly throughout the day which
is very important if you are trying to lose weight. Plan your meals in
advance to ensure that you know what to eat at each meal and not fall
into the traps of choosing the easy solution (fast foods or junk food).
20. A Raw lean clean and green- diet is the best weight loss diet
lean am this is proven and tested for a number of years and this is what all
studies and weight loss experts suggest. Very low calorie diets (VLCD),
very low fat diets, high protein diets, liquid diets, detox diets and
anything else you may find on the Internet, work only for the short term
and are not suitable for everyone. A balanced diet (such as the
Mediterranean diet or Dash Diet) is the best way to lose weight and is
suitable for everyone.
21. Metabolism boosters
Metabolism is a term used to describe the rate which our body burns
calories. A good way to improve metabolism is by eating frequent meals
throughout the day (as explained above). Other ways to boost metabolism
have to do with fitness and in particular regular exercise. By
exercising 2-3 times per week you can increase your metabolism provided
that you gradually increase the effort you put on a workout. What this
means is that if you exercise with the same pace over and over again
sooner or later your body will get used to this pattern and the benefit
in terms of weight loss will be minimized. If on the other hand you
increase you repetitions, difficulty level and time of exercise your
heart rate is increased and metabolism is raised.
22. Walking is easy and efficient
Walking is the easiest form of exercise and can be performed by
anyone, anywhere. There is absolutely no excuse for not walking at least
20-30 minutes per day. You can wake up 15 minutes earlier in the
morning and walk for 10 minutes; you can do another 10 minutes after
lunch and 10 minutes at night.The average person can burn around 100
calories for a 30 minute walk; pace and weight can play a difference but
on average this is the number you can assume.
23. Be active throughout the day
You don’t have to spend endless hours in the gym to be an active
person. There are many activities you can do in a day and burn calories
without realizing it. For example instead of using the lift try to walk
up the stairs (where applicable), don’t park your car to the nearest
parking slot when going to work but take the opportunity to walk as much
as you can. These activities are not enough if you want to lose a lot
of weight but they are great ways to keep your body and muscles moving.
Every activity helps even if it’s not significant and it is certainly
better than sitting on the couch all afternoon and watching TV.
24. Find a sport or a hobby
Many people do not like (or want) to go to the gym or join a formal
fitness class but they still need to lose weight. This is where sports
come to the rescue. Doing a sport such as football, basketball,
racquetball (to name a few) is a great way to burn calories by doing
something that you like and enjoy.Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes This is also true for hobbies. Having
a hobby that requires movement like rock climbing, swimming, cycling
etc. can have the same benefits as going to the gym or doing regular
25. Don’t do these exercise mistakes
People who exercise for weight loss do a very critical mistake and
are not getting the most out of their workout sessions. When you do the
same exercises over and over again, at the same pace and duration, you
are not getting any weight loss benefits. In order to burn calories
while exercising your heart beat rate has to be at high levels and the
only way to achieve this is by increasing both the duration and pace of
your exercises. You need to constantly push yourself to do more and
exercise harder if you want to burn more calories.
26. Try High Intensity Interval Training (HIIT)
High Intensity Interval training is a great technique to increase
calorie burning. You can apply HIIT to both cardio and weight lifting
routines by following one simple rule: alternate between high to low
training periods in a single workout. For example have a look at the
following 15 minute routine of how HIIT works:
Warm up session (2 minutes)
Walk for 40 seconds and jog for 20 seconds. Repeat 10 times
Finish up with 3 minutes stretching
HIIT is a very good way to get faster results and it is recommended by fitness experts and personal trainers.
27. Best time to lose fat is the morning – best time to build muscle is the afternoon
Many studies have shown that morning exercise can generate better fat
burning results while exercising in the afternoon is better for
performance. So if you want rapid results you can do some cardio
exercises in the morning to accelerate fat burning and weight lifting
exercises in the afternoon to build more muscles.
28. Combine both cardio and resistance training exercises in your weekly routine
Elaborating more on the previous tip, for a complete weight loss
fitness program you need to include both cardio and resistance training
exercises in your schedule. Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classesIf you’re plan is to exercise 3 times per
week you can include resistance training (such as a weight lifting
session) between your cardio workouts. For example you can do cardio on
Monday, weight lifting on Wed and Cardio again on Friday. Resistance
training exercises can help you build more muscle mass which in turn
will increase your Resting Metabolic Rate.
29. Find a fitness buddy
Having someone to share your weight loss goals is important. A
fitness or weight loss buddy can help you stay focus on your goals. Find
someone who has the same goals and agree on the fitness plan to follow.
Maybe there are days you are not in the mood for exercising or do not
want to go to the gym; this is where your fitness buddy can give you
courage and motivation. Setup your mini contests and prices (who can run
faster on the treadmill or who can lift more weights) and make your
exercise sessions more enjoyable.
30. Experiment with different fitness programs until you find the one that works for you
Towel with Lisa Avellino,Live studio classes here on this
site www.susanmarlowefitness.com pole dancing, PX90, beachboy, weight watchers, bootcamb and spinning
(to name a few). How do you know at a program is suitable for you? You
just have to try them out and find out! What is important is to find
something that you like and can do for long periods of time. Do not
select a program because it is trendy or because your friends are doing
it but choose a program that can work for your needs and lifestyle.
31. Figure out why you want to lose weight
Motivation is about believe and self-confidence. To get motivated to
do something you first have to believe in what you want to do. When it
comes to losing weight the first thing you need to clear out in your
mind is why you want to lose weight. Is it because of health reasons?
Is it because you want to look better? Is it because you are tired of
having those extra pounds for so many years? Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes Find out your reasons and
believe in yourself. If others can lose weight, there is no reason why
you cannot do it.
32. Set both short terms and long term goals
is not enough, you need to be more
specific as to the how and when. This is a goal with
both short term (1 pound per week) and long term targets (15 pounds in 3
months). You do not have to make complicated goals or calculations but
having a clear set of objectives with deadlines will help you get there
33. Visualize your success
This is a trick that many successful people use. When you set up a
target or dream you need to start visualizing that you have achieve it.
Think how good would you feel and how your life could change if you
finally manage to lose weight. Visualize your success and look forward
for the day that this will become a reality and not a dream. After all
do not forget that nothing is impossible if you really want it.
34. Reward your self
I have said above that you need to set short term and long term
goals; it is also a good idea to set rewards when you meet your targets.
Rewards can be anything from a day off from work, to buying something
that you want or from going out to a restaurant to eat what you like
without thinking about calories and diet.
35. Get motivated from weight loss success stories
Another good way to get motivated is to read the stories of other
people who have managed to lose weight successfully. Search the web and
find inspiring stories, read about their problems and solutions and
learn from their mistakes. While reading them imagine that one day you
will be writing your own success story and this day is not very long to
36. Don’t be afraid (or shy) to talk about your goals
People who want to lose weight are sometimes afraid or shy to talk
about their goals with friends or family. There are many reasons why
this is happening but the most important is because you do not truly
believe that you can do it or because you are afraid to fail and
disappoint everyone who knew about it. If you think about it for a while
this is just silly. Instead of being pessimistic and shy try to open up
and talk about your goals with your close friends and family. See this
as an opportunity to try harder and succeed and use their encouragement
and advice as a motivation source.
37. Opportunity to learn something new
Dieting and weight loss are not something bad or a torture. It is a
great opportunity to learn something new and reveal the secrets of
healthy living. It is an investment for health and life and you should
be happy that you are actively trying to improve your quality of life.
Consider your experience as a step towards a better and more enjoyable
life rather than a burden you have to deal with.
38. Beat your habits and beat the scale
Have your ever thought why you are overweight? Is it because of your
genes or is it because of your habits? Both reasons can be true but in
the majority of cases our unhealthy habits are to blame. Unfortunately
the modern way of life and hectic lifestyles are the major causes of
obesity and it takes a lot of effort to make the switch to a healthier
way of living. If you can manage to beat your unhealthy habits then be
sure that you can beat the scale as well.
39. Learn from your mistakes
During the process you will make mistakes that’s for sure. What is
important is not to get discouraged and quit but to learn from your
mistakes and continue until the end. Mistakes can teach us a lot of
thinks and learning from our mistakes makes us stronger and willing to
40. Put excuses away
This is my favorite tip. When you say to someone that they need to
start a diet or exercise they can find 1000 excuses why they cannot.
They can think all sorts of reasons to convince themselves that they
cannot do it, either because they don’t have the time or because it is
too difficult or because… There are no excuses! You are probably still
reading this guide because you want to actually lose weight so stop
thinking about excuses and start thinking about your first step. Try Zumba, boot camp, weight loss,pilates or yoga classes today at Susan Marlowe Fitness or at our online classes
41. Change your lifestyle and not diet
So far all the weight loss tips, dieting tips, fitness tips,
motivation tips explained above had one purpose: to teach you how to
change your lifestyle. This is the single most important secret about
dieting and weight loss. If you can manage to change your eating and
living habits then everything else becomes easier. It’s all in the
lifestyle and this should always be in the back of your head. Follow the
tips in this guide and try to incorporate them in your daily life and
start watching the pounds go away and never come back.
42. Learn more about the Mediterranean diet
When I talk about a healthy lifestyle the Mediterranean diet comes to
my mind. If you are not familiar with Med diet do a bit research and
learn more about the Mediterranean dietary pattern. Basically the
Mediterranean diet is a lifestyle approach and not a commercial diet but
its principles can help you lose weight and enjoy a healthier life. I
follow the Mediterranean diet principles for years and it’s not only the
best way to lose weight but it’s also a great approach to living.
43. Close your ears and eyes to advertising
For the next couple of days count the number of advertisements you
can find on the Net, newspapers, TV and magazines that are related to
weight loss / diet / fitness. I am sure you will be shocked with the
result. The weight loss industry is considered by many as the million
dollar industry and companies try to take advantage of people who want
to lose weight end especially those who want to lose weight fast.
Different products, services and fitness equipment are promoted without
passing basic health controls and without the approval of official
bodies, the result? You are wasting your money and time and risking your
health on marketing chimp sticks. Stay away from fad diets and products
and do not listen to their false promises, there is only one way to
lose weight and this is the healthy way.
44. Take all opportunities you have to move
The more you move the more calories you can burn. Take every
opportunity to move either at home or at work. Walk, do the garden, wash
your car or dog, clean the windows, paint the house, build a tree house
for your kids and in general do anything possible to stay away from the
couch. Sitting on the couch all day cannot do any good, on the contrary
it makes it difficult to stand up and exercise.
45. Watch TV only at night
One of the causes of obesity (especially for young children) is TV.
Watching TV all day has nothing to offer to anyone. Set up a rule to
watch TV only at night and spend the rest of you day doing something
creative and interactive.
46. Stress, rest and sleep
Experts suggest that you should sleep at least 8 hours at night. This
is also beneficial for your weight loss efforts and is our way (as
humans) to relax, clean our minds and rest our muscles. Stress on the
other hand is bad for your health and weight. I am not going to go in
detail how to handle stress but if you can manage to control stress in
your life the benefits are endless.
47. Have fun
You cannot be stressed and busy all day and expect to follow up your
diet or fitness program. You may be able to do it for a couple of weeks
but you will soon get tired and quit. Try to do fun activities at least
once or twice per week and refill your batteries with energy to do the
rest of your activities.
48. Buy a fitness magazine
Once in a while it’s not a bad idea to go and buy a lifestyle or
fitness magazine. It can be relaxing and motivating to see how other
people are handling diet and fitness.
49. Register for our newsletter
to stay connected so that we go through this process together Like our Facebook page at susanmarlowe fitness and go to the newsletter section and sign up.
50. Make the first step now
Before doing anything else drop as a comment below and state your
goals. This is your first step towards a healthier and happier life.Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes
remember to come back and let us know that you have achieved your goals!
Lose weight -- and keep it off -- with super-simple diet tweaks that trim 100, 250, even 500 calories a day.
Cut 100 Calories a Day -- Lose 10 Pounds
a YearThe last thing you want to do right about now is go on a diet. You can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year. Up your cuts to 250 and you're down 26 pounds. Want to lose faster? Ditch 500 calories daily and you'll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.Cut 100 Calories at Breakfast
- Use skim milk in place of flavored Coffee-mate in your two morning mugs.
- Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
- Order bacon, not sausage, with your eggs.
- Choose a yeast doughnut instead of a denser cake one.
- Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
- Put barbecue sauce, not honey mustard, on your chicken sandwich
- Top your organic turkey burger with onions, lettuce, and tomato and skip the cheese.
- skip 12-ounce child-size soda instead of the 21-ounce medium water at the drive-through.
- Slim down your sandwich by using 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
- Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size or better yet ask for dressing on the side or serve your home salad without dressing and just dip your tongs before each bite.Try this trick at dinner too.
- Skip the crackers and shredded cheese on your chili.
- Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
- Making meatballs? Mix half the amount of ground beef anad use turkey instead with your favorite recipe calls for with half as much cooked brown rice.
- When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show. Never have them fried,try baking in the oven with olive oil and yoru favorite seasoning with a bit of sea salt.
- Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of homemade fresh fruit sorbet-just use frozen (no sugar added) strawberries,bluberries,apricots in the blender then refreze and enjoy your homemeade guiltfree and delicious dessert.
- Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
- Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
- Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas and ue raw honey,aguave or stevia to sweeten.You'll save about 100 calories for every tablespoon you swap.
- Indulge in a slice of angel food cake drizzled with a reduced fresh fruit reduced sauce rather than three cookies.
As the weather grows colder and the days grow shorter, making time for activity can be more challenging. However, sticking to your fitness plan during winter months may help to boost your mood, and keep you on track with your health and fitness goals. You don't have to break a sweat to burn calories; Find ways to move more today than yesterday. Try these winter fitness tips to keep moving:
• If it's too cold outside, look for places to exercise indoors. Don't belong to a gym? Pop in a workout video at home, or find a nearby mall to go power walking.
• Use variety to fight the winter blues. Experiment with a new class such as the Iso-towel workout,yoga, kick-boxing, or Zumba. Enlist a fitness buddy to help keep you motivated. Go ice skating, cross-country skiing, or snowshoeing – each of which can burn over 500 calories an hour!
• Swimming isn't just for summer. Find a local indoor public pool to use. See if there is a water aerobics class you can participate in, or swim or walk laps in the pool.
• Be sure to stay hydrated! Even though the weather may not be warm, you still need to drink plenty of fluids. Drinking water and other no-calorie fluids before you feel thirsty is good to do year-round.
• Take the stairs instead of the elevator or play a Wii game with the kids.
• When you plan on exercising outdoors in the winter, be sure to warm up first. Colder temperatures can make your muscles tighter, which might make them more prone to injury.
1. Find a motivation
Finding something to look forward to will help in keeping you on track. You can always think forward to that event when you have those days when you just don't feel like exercising. Schedule a vacation or a special date. Buy the outfit in the size you plan on being by the event. Hang up your idela bikini or dress in a place where you will constantly of your best weight and goal! Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classes
2. Stick with a routine and the power of the penSchedule time everyday for exercise. Actually writing it in your blackberry or fitness journal will insure better results. studies show that when you make a written contract (even with yourself) you are more likely to follow through.
3. Set goals
Set goals based on your current measurements and body fat. Don't be unrealistic, but set short and long-term goals that are achievable. Don't pay a lot of mind to numbers on a scale, but do take your measurements every few weeks.
4. Reward yourself
Reward yourself for meeting both short and long-term goals. Although tempting, don't make the rewards around food. Treat yourself to a spa day, a new outfit, a movie date, or a new outfit or a massage to celebrate your accomplishment. Of course, the rewards for meeting long-term goals should be more elaborate than the rewards for meeting short-term goals. success stories video (WMV — 6 MB)
5. Get a workout partner
Although it is hard to find time to workout with someone, having a workout partner that is following a similar plan to yours is useful. I find that it is difficult to skip a workout if my workout partner is going on and on about how great his/her workout for the day was. Hire a personal trainer to get to the next level,add to your motivation and create the most efficient workout ever. on a tight budget-share a session with a friend-this is a great way to learn new exercises and have accountability to a professional to guide both programs to even better results!
6. Get the kids involved
People are always amazed that I have three kids and can carry out a program like P90X. The reason is, I use the time as a bonding experience. Kids love to jump around and they will love trying to do the workouts with you. It makes exercising a little difficult as you have to watch out for the little ones and you also tend to spend much of the workout talking. But at least you get the workout in and you get another healthy way to spend time with the kids.
7. Make simple (lean and green)meals,healthy snacks and plan ahead
Finding time for dinner is a major issue especially when you have kids. Plan dinners on the weekend. Think of things that are easy to make or that you can make beforehand and freeze. Try Zumba, boot camp, weight loss, Pilates or yoga classes today at Susan Marlowe Fitness or at our online classesThis will remove dinner preparation from the list of things you need to do when you walk in the door. Try one of the recipes in the lighterside gourmet section of this website.
8. Make the time to charge up-anytime!
make it a spa at home experience. The house is asleep and you have the time to yourself with minimum, if any, interruptions. You also feel good and energized for the rest of the day.
9. Don't be hard on yourself when you miss a day - Keep Going
Missing a day can be a source of guilt. Often times when days are missed try to be more aware of your activity choices,wear a pedometer and do home dvd. The pedometer should read the recommended 10,000 steps and the home workout will be a great cross training option on an alternate day. Especially during the winter we tend to spend less time outside so be sure to have a current dVd ready before the inclement weather. Remember that any day where you get to work out is beneficial to you!
10. Make it a priority and love yourself more!
his is the most important tip ,If we think of exercising as a "MUST DO" we are more likely to stick with it. Hold yourself accountable by keeping a journal, giving yourself reminders, and adding your workout to your calendar. In the end, it's up to you to decide how important working out really is to you. Determination and dedication to you is the key.the better you take of you the better you feel so -get it done and check it off the "to do" list every day!
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The darker the leafy greens, the more nutritious they are.
success stories video
(WMV — 6 MB)
Always eat breakfast to get your metabolism up & going. Your metabolism slows when you sleep & if you don’t eat breakfast your body stays in hibernation mode.
67 minutes: average time Americans spend eating meals per day, which means only approx 20 min per meal! Slow down, chew. Slower eaters take in 10% fewer calories.
Hot foods will fire up metabolism: capsaicin found in chili peppers exude heat and can turn the metabolism up a notch while reducing hunger. Tags: Lisa,Lisa's tips