Many Ways to Get Back to Your Weight Loss Goals

 Many Ways to Get Back to Your Weight Loss Goals

 

9. Get support

For a lot of people finding the motivation and going the mile alone can be difficult. Having someone to do it together can provide the drive and the motivation to start again and stick to a weight loss regime. Studies also support that the most successful ‘dieters’ are those who have support.

Support can come from a lot of different sources and in many ways. Weight loss clubs could be one of them. Moreover, support could come from family, in terms of help or an ear to listen to you. A very close friend of mine wanted to lose weight but could never stick to it or stay away from temptations until her husband decide to be her weight loss ‘coach’. He supported by eating healthy and even went as far as preparing meals and packed lunches for work. It is needless to say that the result was success.

 

10. Find your nemesis and prepare for it.

People often have a reason why they slip off their goals or why they find it hard to get back on. This reason can be different for each one and could range from not being able to resist a chocolate to I haven’t got time to cook. That reason is your little nemesis which makes your life hard. Make a list of all the things you may think will be affecting you or do affect you in reaching those weight loss goals. Are you too busy, don’t like weight loss diets, or are there too many biscuit tins in work? Whatever it is work it out and work a plan for it.

There are ways to work around busy lifestyles when ‘dieting’, or opt for weight loss regimes which are flexible and suit your taste and lifestyle rather than strict weight loss plans, or little tricks you can do to cut down on the biscuits and sweets. Losing weight can be as flexible as you want to make it.
However, don’t forget to be realistic in what you expect from your weight loss regime. If you want to follow a relatively low calorie diet, and lose a lot of weight fast, but without giving up sweets or chips it may not be possible.

http://www.weightlosshelpandtips.net/2012/11/10-ways-to-get-back-on-your-weight-loss-goals/

 

Maria Menounos's 5 Favorite Weight-Loss Tips

Maria Menounos's 5 Favorite Weight-Loss Tips

 

 

1. Start with breakfast: You've heard it before, and it's true — what you eat in the morning can make or break your day. Maria blends up a quick, filling, and nutritious breakfast using trainer Harley Pasternak's Breakfast Smoothie Recipie. "I've been doing it for a year," she says. "It's got all the protein I need, and it's yummy."
2. Just move: "'Always be moving' is my mantra," Maria says. "It works." Although she tries to make time for the gym, Maria says the most important way to burn calories, especially if you're busy, is to rack up those steps. Maria aims for 10,000 steps a day to ensure she stays on the right track.
3. Drink hot water: Get ready for Maria's favourite weight-loss trick — keep a mug of hot water handy. "Hot water is like magic. It fills you up: it also is detoxifying, de-stressing, and helps digest the food in your stomach," she says. "You'll find yourself eating a little less if you're drinking hot water." Although Maria also recommends drinking tea or adding lemon to your mug, she opts for plain hot water since it's more convenient, especially if you are using an office kitchen.
4. Stock the good, drop the bad: Self-professed salad addict Maria always makes sure she keeps leafy greens stocked in her fridge, along with Greek yogurt. To ensure she actually opts for the healthy items she's stocked, she makes sure to keep anything unhealthy out of her house. "I think that makes a big difference, because if it's there, I will eat it," she explains. "If it's not there, I'm too lazy to go get it."
5. Don't eat late: Even with her busy schedule, Maria tries not to eat past 8 p.m. every night. But that doesn't mean she advocates going to bed starving. "If it's too late, and I'm really hungry, I'll have a Greek yogurt or something simple like that," she says. "That way I don't have a big meal that I have to digest during the night."

http://www.fitsugar.com/Maria-Menounos-Weight-Loss-Tips-32987218?ref=31406098

Rock Solid Abs Workout (Day3)

Rock Solid Abs Workout

 

7. STABILITY BALL SIDE CRUNCH

 

 

BODY PART TARGETED:  SIDES (OBLIQUES)
EXERCISE MOVEMENT:

• Sit sideways on the stability ball, that is, with your right side/ hip on the ball, and hold your torso almost upright. Place both feet against a wall and put your left leg behind your right leg.
• Cross your arms over your chest. This is your starting position.
• Keeping your arms crossed lower the right side of your torso down to the ball.
• Slowly rise back up to the starting position and hold at the top for a second.
• Complete one set on the right before repeating the exercise on the left side.

TIP: Place your feet wide apart to help aid balance. To make to exercise more difficult, move the ball closer to the wall.

 

8. STABILITY BALL OBLIQUE CRUNCH 

BODY PART TARGETED:   CORE (TRANSVERSE ABDOMINUS), STOMACH (RECTUS ABDOMINIS) & SIDES (OBLIQUES)



 

EXERCISE MOVEMENT:

• Lie with your back on the stability ball and place your hands on to the sides of your head/ by your ears. Steady yourself with your feet, keeping your legs bent. This is your starting position.
• Bending at the waist, bring your torso up while twisting over to your right side.
• Slowly and with control lower your torso back down to the starting position.
• Repeat the movement on the left side.

TIP: Small movements suffice. Lifting your torso two to three inches will do the trick!

 

9. STABILITY BALL STRAIGHT-LEG CRUNCHES

 

BODY PART TARGETED:  STOMACH (RECTUS ABDOMINIS)
EXERCISE MOVEMENT:

• Lie on your back and with your legs extended squeeze a stability ball between your feet/ lower legs.
• Now raise your legs, with the stability ball, off the floor (about 45 degrees) and reach your stretched out arms towards the ball. This is your starting position  (yes you’re going to really feel this one!).
• Raise your torso up and touch the ball with your fingertips.
• Slowly and with control lower your torso to the floor.

TIP: Remember to breathe during this exercise.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss:

How Much Exercise Do I Need? Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt.




http://www.superskinnyme.com/best-ab-workout.html

Rock Solid Abs Workout (Day 2)

Rock Solid Abs Workout

 

 

4. STABILITY BALL PLANK & ROLL 

BODY PART TARGETED:  STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE AND COORDINATION



EXERCISE MOVEMENT:

• Kneel behind a stability ball and place your bent elbows/ forearms on top the ball.
• Now lift your knees off the ground and form a straight line between your head, shoulders, hips, knees, and feet. Your feet should be about hip-width apart.
• Draw your abs in tight, keep your weight in your arms and your elbows below your shoulders. This is your starting position.
• With control, slowly roll the stability ball about a little forward/ away from your body.

TIP: Lift your hips higher if it feels uncomfortable in your lower back. You can increase the difficulty of the exercise by increasing distance you move the ball away from your body.

5. STABILITY BALL PUSH BACK 

BODY PART TARGETED:  BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)



EXERCISE MOVEMENT:

• With your arms extended, put your hands on the floor and your feet on the stability ball.
• Your feet, hips and shoulder should form a straight line, and your hands should be below your shoulders. This is your starting position.
• Pressing against the floor with your hands, slowly push your body backwards, allowing the ball to roll back. Draw your abs in tight (belly button pulled in towards spine).
• Roll forwards back to your starting position.

TIP: Your hands should remain in the same place on the ground. Lift your hips higher to stop your back arching if it feels uncomfortable in your lower back.

6. SPIDERMAN

 BODY PART TARGETED:  CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)



EXERCISE MOVEMENT:

• Start in the standard push up position, with your hands below your shoulders, and your body in a straight line.
• Lift your right foot off the ground and bring your right knee to your side until it touches your right elbow.
• Return to your starting position and repeat on the other side. 

TIP: Keep your abs tight and minimize hip movement.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Weight Loss Tips)

Rules of Weight Loss:
Calculate your BMR (basal metabolic rate): Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.

Add it up: Take your BMR (basal metabolic rate) number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.




http://www.superskinnyme.com/best-ab-workout.html 

(Day 2 ) How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

 

4. REVERSE CRUNCHES

 

EXERCISE MOVEMENT 

• Lie on your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support.  This is your starting position.
• With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off  the floor.
• As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

5. SCISSORS/ FLUTTER KICKS

 

EXERCISE MOVEMENT 

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck.  With both legs extended and toes pointed, lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
• Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

6. V-SITS

 

 

EXERCISE MOVEMENT 

• Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.
• With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
• Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Golden Weight Loss Tips:

Rules of Weight Loss:

Calculate your BMR (basal metabolic rate): Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.


Tomorrow: More Lower Belly Exercises



http://www.superskinnyme.com/how-to-lose-lower-belly-fat.html 

 

( Day 1) How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

 

  

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one.

LOWER AB EXERCISES

1. ROLL UP

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight on the ground.
• Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
• Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
• Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

2. STRAIGHT LEG RAISE

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.

• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.

• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

3. HIP LIFT

 

 

 EXERCISE MOVEMENT

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

 

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Weight Loss Tips)

Rules of Weight Loss: 
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.  

Tomorrow: A step by step process for getting started.

http://www.superskinnyme.com/how-to-lose-lower-belly-fat.html