Ok, so...yeah...the title is a bit deceptive but for those of you that are looking for a quick fix, you really need a reality check and hopefully this it. If you really read the title then you may have realized I didn't say anything about losing weight being fast! Can you lose a lot of weight quickly? Most certainly but the likelihood of you keeping that weight off is inversely proportional to your chances of keeping that weight off in the long run.
What I mean is the faster you lose the weight, the less likely you are to keep it off. This statement comes from personal experience and not from a scientific study. Take a look at my completely made up graph that I dreamed up: Also check the way to lose weight here: the benefits of roller skating for weight loss Completely Made Up Graph There are anomalies. There are some people that have dropped massive amounts of weight, quickly, and kept it off. However, for the sake of this article we aren't going to delve into how they accomplished it. If you are wanting, or needing, to lose a lot of weight and keep it off, here are a few pointers that may help you in that journey. Have realistic expectations A monumental mistake that many make when trying to lose weight is making changes to drastic to maintain. I don't need to tell you that we live in a "I WANT IT NOW!!!" society. We want everything instantaneously. We have been conditioned to think and feel this way. Losing weight is no exception. Not only do we want it now but we also want it with the least amount of impact to our 'normal' life as possible. It is a struggle because when you combine those two 'wants', it produces a long term weight loss enemy that is very difficult to defeat. How do you do it? You need to take baby steps. You start by making realistic goals. Rather than looking to lose 10 lbs per week, your goal should be 1-2 lbs per week. Yeah, I know you may consider that slow. To be honest, I really don't care if you do because if you want to make a real and lasting change in your life, this should be your expectation and your diet should reflect it. Think about it. Are you going to be more likely to stick with a diet that leaves you starving every minute of the day or are you more likely to stick with a well balanced diet made up of clean foods at a modest caloric deficit of 500 to 1000 calories below your BMR? Avoid fad diets like the plague Just so you know, you may see an occasional Google ad on this blog that advertises "Lose 30 pounds in 30 days!" or something along those lines. As a disclaimer, I want to make it clear that I do not endorse these types of ads and I don't have control over what Google shows here. Now, on the fad diets...cabbage soup, master cleanse, etc (I'm not goingto link to resources on this so if you want to check them out, I won't be the one to promote them). I assure you that if you stick to these 'diets' you will lose weight...and probably a lot of it. But what happens when you hit your target weight? Have you changed your lifestyle to foster continuous maintenance and improvement? No. You haven't. You won't eat cabbage soup for the rest of your life. You won't go on a cayenne spiced water drink ONLY for the rest of your life. In fact, you've learned nothing about nutrition except how NOT to lose weight. In all likelihood you will return to your normal, pre-diet lifestyle. Then, not only will you gain the weight back, you could possibly end up worse off than when you started. If you go down the fad diet path, the odds are incredibly against you keep the weight off for the long haul. Do you research. Hire a REAL nutritionist. Do your research. Do it RIGHT! Take 'baby steps' when starting a fitness program Here is my take on it setting up a fitness routine that will encourage long term results. I am sure some may disagree and that's ok. This worked for me and it has worked for others I have helped. If you haven't worked out in a while, or if you've never worked out, it is very important that you take baby steps. Science has proven that weight training promotes fat loss so I do believe that needs to be one aspect of your beginning program. However, in the beginning, I would recommend that you start with cardio and start slowly. Get used to being active. When I started, I started by walking for 30 minutes (treadmill) at about 3.5 mph. That is a moderate walking pace. Each subsequent cardio session should increase on that in some way whether it be a faster speed, walking at an incline, or walking for a longer period of time. In addition to your cardio, I recommend starting very slowly on the weights with a professionally designed routine. If you jump in with both feet with workouts that are designed for more advanced gym-goers, you may become so sore that it hampers your workout sessions for the near future. For some people, the pain is so much of a deterrent that they give up almost immediately. While you want to maintain whatever muscle you have as much as possible, your main focus should be getting your weight down to a manageable level. To recap, start slow, begin with a focus on cardio, then slowly shift your focus to weight training (while continuing your cardio). That's my recommendation. Build a support system In my opinion, having a strong support system is probably the biggest key to long term weight loss. If you are married and your wife or husband isn't supportive of your efforts, you are almost certain to fail. If you are single and your friends aren't supportive, it is also very difficult to succeed. If you find yourself in any situation where those closes to you aren't supportive, all is not lost! There are a ton of online fitness communities that people turn to everyday for support! Here are just a few as a sample:
In closing, the main theme of this post is that there is no quick fix. You didn't gain 50 extra pounds over night. You shouldn't expect to lose it overnight, either. Ignore the unreasonable claims. As the saying goes, if it sounds too good to be true, it probably is.
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With the development of society today, GYM rooms began to emerge and it is gradually becoming the sport was much loved, not only by this subject to help you improve health but also help you get a nice body as desire. However, to do GYM properly, not everyone knows, especially with the beginners. That is why today I will share with you guide GYM set correctly, the most effective gym tips for beginner, so you can achieve maximum efficiency for the practice offline. The most effective gym beginner advice Almost new people who go to the GYM first time have wrong views that work hard workout more, the heavier it will get muscular body, as desired firmness. But the fact is that, whether you do the wrong methods it will cause you to sap your energy, but quality is also not effective. So you should consult some GYM principles advises properly, efficiently following: 1. Choose clothes Because practicing for GYM take a lot of effort, makes you sweat a lot, so you need to know how to choose the appropriate attire for the sport. You can wear these pants, T-shirt fabric such as tank tops, the pond next door, shorts... to help the practice to be comfortable and you should remember to equip yourself with a towel to wipe the sweat. Avoid wearing jeans, khaki pants, or pants tight short to the gym. You also should pay attention at the panties, wear the pants in cotton, cool, absolutely should not wear boxer type underwear or too tight, too hot. This also is one of the key notes to practise GYM. 2. Diet for beginner at gym To practice for GYM correctly, you need to pay attention to diet before you begin. Not be too hungry or too full bung are not good for your workout. If left too hungry stomach will cause body fatigue, drowsiness, fainting can if too tired to practice. And when you leave the belly too full, ABS workout to operate continuously it will affect not good for your digestive system. In addition, you also need to avoid alcohol before exercise of jog. Because alcohol will cause rapid heartbeat, unstable, dilated blood vessels, if set too GYM activity likely to cause stroke, very dangerous. So to the method set properly GYM idea to snack before exercising 1-2 hours and drink plenty of water to be able to be sweating, this is fine, useful in practice GYM. 3. Start, stretch the body before the workout GYM GYM principles of practice properly or correct method is before practice you need to start the body with gentle movements. This helps warm the body, helping the joints, muscles lubricated and limit bad problems occur, such as severe cramps in practicing. Also, when finished you should also relax the body by relaxing movements. This helps the muscles are elastic return to its original state, avoiding the complete set always hurried, joints, muscles still hold the status of "folding", "twisted" while practicing. This is the cause of the bodily fatigue, sore soreness the next day. 4. GYM workout properly To get the healthy body, you should have appropriate training plans, properly. When set up the exercises from basic to advanced, mainly collective body exercises on the shoulder, chest, abdomen, back, bucket, gloves and exercises should follow a certain order. Exercise for beginner in gym : In the first 3 months you should practice basic exercises for the chest muscles, arms and shoulders. Then when you started to get used to add to the bucket assignments, back and legs. Next arrived the following specialized exercises for each part of the body. Note: When come to the time of abdominal exercises you should set first time is about 30 - 45 seconds, because in the body, abdominal muscles are, the faster "cold" most, if stay too long training it will not achieve high efficiency. This new method is set properly GYM. 5. Timed practice for beginners When get into a participation of GYM, you need to practice hard every day, because it will be time to wake and stimulate the body's potential. The next new practise you may have discomfort, but from the second session, this phenomenon will be reduced and lost. GYM time set correctly for Beginners should practice 30 minutes a day, 6 days / week. After practicing for 6 -12 months, you increase the training hours to 90 minutes / day and 1-year training on the set just 90 minutes / day, 4 days / week is enough. This is a tutorial that is set properly GYM many people apply. NEW Rio Roller Disco Skates I’m always looking through the ‘net to find new and exciting roller skates that have come onto the market. Recently I came across the ALL NEW Rio Roller skate, the Rio Roller DISCO. The Rio Roller has gone through various different looks and face-lifts over the last few years to give it the current, funky look. Previously though the Rio Roller was only available in Pink or Blue. But man has that changed. Introducing for your skating pleasure, the Rio Roller Disco roller skate. The Rio Disco features the same quality specification as the original Rio Rollers, including nylon high impact chassis, besides, a semi-soft boot constructed using a breathable mesh material that fit and feel like a trainer, polyurethane cast wheels, performance ABEC 5 bearings and aluminium trucks However now the Rio stands out like never before. the NEW disco version features the bright fluorescent colours that are incorporated into ALL aspects of the skate. The black boot features green, pink and blue fluorescent stripes along the side, multi colour lace-eyelets, pink wheels, blue truck cushions, as well as a disco glitterball effect liner. Truly the ultimate in new disco skates. Get some disco fever with new Rio Roller Disco roller skates. SFR Raptor.76 Roller Skates This is the new and improved version of the original Raptor Skates from SFR (Speed. Fitness. Recreation). While the original was a hugely popular skate, the new Raptor.76 has been re-designed with comfort and performance in mind. The Raptor.76 has a two-piece hard boot with improved liners for extra comfort while skating. The major improvement to the Raptor.76 is the addition of the new SFR Slick wheels. Whereas the original Raptor’s had 82A wheels, the Raptor.76 have 76A (hence the new name) wheels. These wheels are new on the market and have a similar feel to the all-time classic SIMS wheels. They are softer than the old Raptor wheels and so offer much more grip. I’ve tried both types of Raptor roller skates and the Raptor.76 is hands-down the better model. You can tell a lot of time and effort has gone into improving what was a very good skate in the first place. Starting a new routine in the winter time is hard. When you hear the wind howling outside your window, and you turn on the TV to find that the weather is miserable; it becomes a mental barrier to our fitness goals. I am from the east coast, and found that the winter months can be a hard time to maintain running shape.
In the winter months we are naturally more sedentary because of the temperature, lack of sunlight, and higher caloric intake. Never is it more apparent that we are still animals than in the winter months. Ideally, since most take their fitness goals as a year round endeavor, you have to find ways around this. Somedays you just do not feel like going outside. In in this case at home exercise become almost paramount to achieving your fitness goals. Since most people do not have an at home gym, at home exercise has to be done with your body weight. When doing body weight exercises I believe in going until muscle failure, and hitting all the muscle groups. Typically I think body weight exercises should be done in a pyramid circuit. Where the repetitions count down from 100% to zero. Below is a pretty good at home exercise routine that I have found works nicely. This at home exercise circuit is done by time. The first time I did it, I used 30s, and then went down to 10seconds by 5 second increments. I did it that way because it allowed me to do 5 sets and figure out exactly what was weak and strong. At Home Exercise Wall Sits - Standing, place your back against the wall in your home. Begin to slide down until your thighs are parallel with the floor. Hold. Push Ups - The basic pushup; lay on the ground with your thumbs touching the outside of your chest. Your feet should be no more than 8in apart. Push your body weight up. You should be left with your body making a diagonal straight line. The best part about push ups is that there are so many types you can. I like to switch it up and do at least two different types switching back and forth between sets. Sit Ups- Lay with your back on the floor Place your hands on the back of your head, just so your fingers touch. Raise your knees so they are in a comfortable position 90 degrees to the ground. Use your abs to pull your body up. Mountain Climbers Again get in the push up position. But this look forward, and bring your knee to chest. place that knee back at the start position and do the other. Plank Simply holding yourself up in the push up position. Wall supported hand stand push ups (advanced) If you are not strong enough to do this, you can skip it. Place your back against the wall. Kneel down and place your hands in front of you. Walk your feet up the wall, and as you walk move your hands closer to the wall. If you cannot do pushups you can hold this position. Oblique Crunchs Lie on your back as if you were about to do a crunch. Pick your feet up off the ground so your calves are parallel to the floor. As you go up slightly twist your body to the right and reset back to the ground. Alternate to the next side. Set 1 (30s) Rest 30s Set 2 (25s) rest 30s Set 3 (20) rest 15s Set 4 (15s) rest 5s Set 5 (10s) Done. Today we’re going to look at the SFR Racing Storm adjustable kids roller skates and the benefits of it. The Racing Storm range of roller skates for kids from SFR are available for boys and girls in the following colours, white & pink, black & pink and blue & grey. All Racing Storm skates are adjustable and offer a fantastic four sizes for the price of one. Oh yes! Four sizes for the price of one. We all know how fast kids feet can grow and how expensive it can be to keep up! With this value for money, it’s easy to see why Racing Storm skates are so popular for parents and kids alike. The value doesn’t end there, oh no. This adjustable roller skate also comes with precise ABEC 5 bearings, allowing for your kids to skate further and longer with less effort. The Racing Storm is primarily designed as a kids roller skate, however as the sizes do go up to size 6 they are perfectly suitable for older children and the ‘tween’ market. As with all good kids skates, the Racing Storm comes with a secure, high ankle support for added protection for younger skaters. Something to be aware of though if ordering these skates is that they are a tight fit. In researching these roller skates, I have always found that it has been advised to selected one size up the regular shoe size. An excellent roller skate for any child or tween, the Racing Storm from SFR comes highly recommended! This video of review below will help you learn more about Introduction Your body is a sensitive structure as it quickly responds to any aerobic activity that you involve yourself in. This response can either be positive or negative. According to a study conducted at Universitat Konstantx and the University of Massachusetts, skating is one of the best aerobic exercises that has immense advantages to the body. This study was supported by statistical data which also suggested that; among those people who involve themselves in roller skating, 87.43% of them have positive gains. Doesn’t this say something? You can also check How to avoid the risks of roller skates How is Roller Skating Helpful to Your Health? Roller skating provides your body with fluid motion that keeps you from damaging your muscle joints. The movements will strengthen your legs, glutes, arms and cores as you try to balance your body throughout the workout. This in turn helps you to enjoy the skating movements even after practicing them for long periods of time. Just like any other aerobic activity, regular and daily roller skating greatly reduces your chances of developing fat-related illnesses like obesity, cancer, heart-attacks, diabetes, stroke, and high blood pressure. This it does by burning down calories and any excess build-up fats. Your immune system and nervous systems also get strengthened and resistant to any type of adverse health complications. Roller skating will help you to build up strength and this is particularly in the muscles of the abdomen, hips, groin, quadriceps, gluteal and the the lower legs. Strong muscles results to a good body coordination and therefore, an improvement in your body agility. In addition to increasing your muscle strength, roller skating also helps to increase your muscle endurance. This means that you can therefore practice roller skating for long periods of time without getting exhausted. According to The American Heart Association, roller skating is recognized as a simple yet effective aerobic activity that has a good effect to the heart. This it does by increasing the heart beat rate to levels of 135-160 beats/minute. The heart's blood flow is thus kept steady and this in turn causes a positive response to the entire body. Conclusion From the afore-mentioned facts, it is evident without doubt that roller skating is a rich, classic,quality and perfect way to combine fun with health fitness. It is an enjoyable sport activity that is suitable for all ages. To be guaranteed of all these advantages, purchase the roller skates that fit you properly. What are you still waiting for? Do not waste more time!! Roller skating is one of the best types of both recreation and exercise. However, like any form of exercise and even many forms of recreation there are some safety considerations. We are going to discuss not only the potential benefits of roller skating but also how to avoid the risks of roller skating. Health Benefits The most apparent health benefits are the ones that come from just being more physically active. Roller skating is a great way to burn more calories. But, that is just a small part of the potential health benefits. A major benefit comes from the fact that you have to keep your balance. By requiring you to keep your balance then you have to use your core muscles. These muscles include you abs. These are muscles that aren’t strong enough on most people. That is why many people have back problems. Potential Risks With the fact that you have to keep your balance, there are some potential risks to consider. First, you are putting a large amount of stress on your ankles. You ankles are the joint that you are using to stay on the skates, make turn, stop, go, pretty much any move that you make. For too many people, our ankles are also very weak. How to Avoid the Risks You can avoid the risk of ankle injury by taking a few simple steps. It starts by putting some thought into the skates that you purchase. For both men and women’s outdoor roller skates, you want to start by looking at the fit. Buying roller skates is much like buying a pair of shoes. If they are too tight then you can actually impede blood flow to your feet. If they are too loose then you lose any ankle support. You also can cause blisters and other problems with your feet. The second thing you want to look at is ankle support. You want to choose a pair of men’s or womens outdoor roller skates that properly support your ankles. But, just because they cover your ankle’s doesn’t mean they are actually providing proper support. You want them to leave your ankle’s free to move without slipping around. You want them snug but not too tight. The snugness is what provides the actual support. There is no doubt that roller skating, especially the outdoor roller skating is extremely fun. You get to spend more time outdoors, enjoy nature, and exercise. You also get the physical fitness benefits of roller skating. But, you need to put some thought in the purchase of either men’s or women’s outdoor roller skates. By using the proper amount of thought such as; getting ones that fit you properly and provide an adequate amount of ankle support then you will minimize the potential risk of injury. You will be able to spend your time simply enjoying the activity and strengthening those ever important core muscles. We hope that you will enjoy this activity and find the pleasure that we always have. There are many crazy, unreal, and flat out dangerous diets around these days, and it seems as if people will try anything except hard work to lose that extra fat. With that in mind, what would you think if someone told you that the key to losing weight was right there staring you in the face, day in and day out. This article is all about water and water weight; What some people will do to torture themselves, and a small tip that will actually work and is healthy for you.
You may have heard before about how professional athletes, such as Mixed Martial Arts fighters and Boxers will lose several pounds of weight just days or hours before their weigh ins for their events. The process these professionals go through to make weight is tantamount to physically torturing yourself so that they can participate in the event scheduled for them. First, they will envelop themselves in some form of plastic and then go jog or "relax" in a sauna while wrapped up, for up to one hour at a time even, with the goal of draining as much water from their body as possible; extreme dehydration. While in the process of draining themselves, their heart rate can reach 170 bpm or higher, depending on the professional athlete in question, while also raising their blood pressure to questionable levels. Typically, these athletes can lose a massive amount of water weight doing this, and achieve their target weight for the weigh in even if they are no where near the actual weight for the fight in question. Some have even reported losing up to TEN pounds of water weight in a days period. However, this loss is temporary, and as soon as they start consuming fluids again they will immediately replace the water weight that they had dropped, but not before highly stressing their body, obviously. Because of this, it is impossible to apply this method as a way to lose weight overall, so beware anyone trying to hype this as a diet! But, water can indeed aid you on your weight loss goals... Which leads me to the tip that I mentioned about water and weight loss. Next time you are hungry, try drinking a glass of water.. Sound too simple? Well, it isn't! Sometimes, when your body needs to be hydrated the signals it sends can be very similar to hunger signals, especially to someone who has never analyzed the craving. So drink a glass of water, and wait about fifteen minutes. About a fifth of the time, your hunger may subside, and you will get better at determining your cravings over time. However, and this is important! I do NOT condone under eating! That can be dangerous for you, and even lead to no weight loss as your body starves and holds on to anything it can get. Instead, use it as a tool to aid in over eating, and you may just lose weight and be healthier for the trouble, too. |