Weight Loss Made Easy

Weight loss is not hard when you wrap your head around the basics.

If you want to lose weight you need to know and implement some very basic strategies.

You must know yourself and have a good understanding of food in order to have any success in weight loss.

There are so many gimmicks out there sending the wrong messages. You need to control your eating and do some exercise to live a healthy and desirable life.

You will feel so much better about yourself if you just take control of your life, your eating habits and your body.

You need to take control and stand up and fight off the bad habits and the decision making that have got you to this point.

Being overweight is dangerous and plays on your emotions and a whole host of other things in your life.

Food is so readily available with fancy packaging and advertising with plays on words that have you believing they are good for you.

I was overweight for years and have dealt with a lot of the same pain and anguish you are feeling.

You need to exercise, you need to pay attention to what you are eating and get it under control and take back your life.

We have different energy levels and  eating habits all because of the choices we make everyday.

You need to take control today and be strong for the long term change. You can eat all the food you eat now, just not at the same time and as much.

I still eat all of the same food that ate when I was obese, just not all at the same time, same sitting.

You mustn’t use food as a comforter. If you would just take back your life with regular exercise, food can still be your friend, not the enemy.

Diet fads come and go and if you choose to continue to look for a magic pill you are kidding yourself.

Weight loss only comes when you understand food and its place along with exercise, period.

If you are lazy then get busy and fire up your metabolism with the right eating habits and good exercise that will do wonders for you and your long term health.

There is no greater feeling than taking control of your health and losing weight, having energy and doing it without some fad diet that will only make you crave food and gain more weight when you get tired of it.

My friend Mike has taught me so much about food, weight loss and exercising the right way that I recommend you visit his site at http://abbsworkout.net for more great information.

You can also see some testimonial of others that used his program for six pack abs

 

 

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

P90X Extreme Home Fitness

Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by Personal Trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated. The secret behind the P90X system is an advanced training technique called “muscle confusion,” which accelerates the fitness process by constantly introducing new moves and routines so that your body never plateaus and you never get bored. The more you confuse the muscle, the harder your body has to work to keep up. And the more variety you put into your workout, the better and faster your results will be. By breaking old routines and opening new doors, secondary and tertiary muscles are constantly being activated and developed.

The DVD Workouts
Each of the 12 highly diverse and intense DVD workouts focuses on either a specific set of muscle groups or a unique training technique.

  • Workout One: Chest & Back.This superset chest-and-back-blasting workout emphasizes two classic upper-body exercises–push-ups and pull-ups–to build strength and develop shape. The combination of these two push and pull movements will help you burn loads of calories while simultaneously attacking, strengthening, and developing multiple muscle groups.
  • Workout Two: Plyometrics.Get ready to go airborne. Offering more 30 explosive jumping moves, this intense cardio routine will keep you in the air most of the time. Plyometrics, also known as jump training, has been proven to dramatically improve athletic performance. If your sport involves a ring, rink, field, court, or track, this training will give you the edge. Just be prepared to “bring it” for a full hour when you leap into this workout, because there is no letting up.
  • Workout Three: Shoulders & Arms.Nothing rounds out the perfect physique like a pair of well-defined arms and shoulders, and with its potent combination of pressing, curling, and fly movements, this routine will leave you feeling stronger and looking sexier. Whether you want to build muscle mass or just slim and tighten what you’ve already got, these targeted shoulder and arm exercises will give you the results you want.
  • Workout Four: yoga X.Yoga is a vital part of any fitness regimen, and is an absolute must for an extreme program like P90X. This routine combines strength, balance, coordination, flexibility, and breath work to enhance your physique and calm your mind. Yoga X will leave you feeling energized, invigorated, and maybe even a little enlightened.
  • Workout Five: Legs & Back.Get ready to squat, lunge, and pull for a total-body workout like no other. While the main focus of this workout lies in strengthening and developing the leg muscles (quads, hamstrings, glutes, and calves), there are also a handful of great pull-up exercises to give your legs a quick breather while you work the upper body.
  • Workout Six: Kenpo X.Kenpo X was created to give P90X users a high-intensity cardiovascular workout packed with lots of punching and kicking combinations to improve balance, endurance, flexibility, and coordination. During this workout you’ll learn some of the most effective ways to defend yourself, while at the same time getting your body in peak condition.
  • Workout Seven: X Stretch.Stretching is the one thing that will help you achieve a higher level of athleticism over a longer period of time. The X Stretch routine is an integral part of the program, as it helps prevent injuries and avoid plateaus. The extensive full-body stretches that make up this routine use disciplines from Kenpo karate, hatha yoga, and various sports to ensure that your body is fully prepared to meet all P90X challenges head-on.
  • Workout Eight: Core Synergistics.Each and every exercise in the Core Synergistics workout recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe. Loaded with a variety of fun, unique, and challenging exercises, this routine will get you moving in all directions to maximize your P90X results.
  • Workout Nine: Chest, Shoulders, & Triceps.Packed with an array of moves that target both large and small muscles, this workout will do wonders for your upper body. In just one full sequence you’ll get a healthy dose of presses, flys, and extensions to push you to the brink. The results will be a stronger, leaner, and highly defined upper torso that will leave you looking awesome, with or without a shirt.
  • Workout 10: Back & Biceps.With a host of curls and pull-ups, this routine will make it fun to flex those powerful biceps. But don’t worry, ladies–by using lighter weight, you can focus on toning and tightening these showcase arm muscles without adding the size that most guys covet. Additionally, this workout also provides some great back definition that everyone can appreciate. Regardless of your goals, you will achieve them in dramatic fashion if you dig in and max out your reps.
  • Workout 11: Cardio X.This low-impact cardio routine can be used in a variety of ways to meet your P90X goals. Use it in addition to your standard P90X workload when you want to burn some extra calories, or as a substitute if your body needs a break from the program’s high-impact workouts. Whatever your reason for using Cardio X, you’ll find it a fun, full-throttle, fat-burning workout that will leave you feeling lean and mean.
  • Workout 12: Ab Ripper X. The combination and sequence of movements in this unique workout taps into not only abdominal strength, but true core strength as well. Master these 11 highly effective exercises and you will achieve vital abdominal muscle strength to benefit your overall health and physical performance. You’ll also develop that highly coveted six-pack as you take Ab Ripper X to full throttle. It’s extreme work that’s better than any machine in any club.

P90X Fitness Guide
This is your road map and your plan of attack for using P90X. Learn guidelines for getting started and essential tips for how to make the most of the program. The fitness guide provides you tips to reduce your chance of injury; a fit test; recommended supplements and equipment; detailed instructions for stretching, warming up, and performing exercises; and guidelines to help you select which P90X phase to complete, whether Classic, Doubles, or Lean.

The nutrition Plan
Following the P90X nutrition plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the P90X workout routines, this three-phase eating plan recommends the perfect combination of foods to satisfy your body’s energy needs every step of the way. P90X is not about quick fixes or miracle Diets. It’s about selecting the healthy foods that you want to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise. The P90X nutrition plan offers three phases. Phase 1 is the Fat Shredder, a high-protein-based diet designed to help you strengthen your muscles while simultaneously and rapidly shedding fat from your body. Phase 2 is the Energy Booster, a balanced mix of carbohydrates and proteins with a lower amount of fat to achieve additional energy for performance. And Phase 3 is the Endurance Maximizer, an athletic diet of complex carbohydrates, lean proteins, and lower fat, with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life.

Tools to Keep You Motivated

  • P90X Calendar to set your workout goals, track your progress, and stay motivated.
  • Free Online Support Tools for access to fitness experts, peer support, and motivation.

What’s in the Box?
12 DVD workouts, nutrition plan, fitness guide How to Bring It DVD, a calendar to track your progress

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Nutrition, Diet, and Exercise

Whether you are trying to lose weight or live an active healthy life style, nutrition and exercise are vital to your health. We have become as a whole in the western culture, a couch potato, slow moving, over weight and flaccid society. Of course there will always be that smaller percentage of people who get it right and remain fit and healthy. But those that do, make a conscious effort at it with Diet and exercise. Well done if you are in that category!

Part of the problem is that because we as humans have it ingrained in us to constantly change things, we are the only creatures that invent food. No other animal or insect does this and they don’t have the diseases humans do unless we have poisoned their environment. We have so much in the way of processed food that have little nutrient value, that we pack on the pounds and become slower moving.

In the wild, animals that eat the raw greens, grasses fruits and berries are very healthy animals. The meat-eating animals consume the healthy plant-eating animals and remain virtually disease free. Our farms on the other hand, need to mass-produce cattle and chickens so we give them hormones and phosphates and the like and we consume them. That is by the way, some experts now think younger girls are developing much earlier than they used to because of the hormones in meat and dairy products. We can however, luckily eat raw fruits and vegetables and we should do so on a daily basis.

Another culprit is our need to once again, change our environment. We have more machines that do things for us now and it won’t stop there. This is both good and bad. The good is a higher rate of production for the products we need, bad because we are slowing down physically. In as little as ten years ago we could go out on a Sunday morning and see someone pushing his or her lawn mower. (And I mean pushing). Now a days, you’ll see more of sit down mowers or power mowers that literally pull you along with it. Our fore fathers were much more active and they ate nutrient rich foods. And they could eat a lot of it without getting fat because of how much energy they spent from hard physical labor.

Is all lost for us in this day and age? Absolutely not!!! We are perfectly capable of reversing this trend, but it does require a) your dedication and b) follow through. This can be done no matter what your weight and activity level.

Make your first step the decision to become healthy and fit. Once you have firmly made that decision you are on your way. Now take the time to evaluate your lifestyle and really look at it. Be honest with yourself about your eating habits and activity level.

Changing your diet to eating healthy whole foods is a good way to start. It’ll not only help you lose weight and help you feel better, but it will enhance your quality of life. You’ll have more energy and life just feels better when you are healthy.

There are many popular diets out there. The Zone, the Blood Type Diet, Atkins, the South Beach Diet, Weight Watchers and the list goes on. They all have had their share of successes so it is hard sometimes to know what to do. I can only say, do your homework. You will find the right one that works for you and you will be more likely to stick to it.

If you want to do it on your own you can be just as successful if you know some basic rules.

1) Portion control. Cutting down to smaller portions can help tremendously. A great
way to eat less food at one sitting is to drink a glass of water before you eat and then drink more water with your meal. Water takes up a lot of space in your stomach so you will feel full faster and water won’t give you any extra calories. Awesome!

2) Water, water, water. Drink lots of clean pure water. Your body needs it and more than you think. Most North Americans are in a state of semi dehydration. Water flushes out toxins, gets your bowels moving. (Did you know that the amount of pain you feel from injury or minor aches and pains are directly proportional to how dehydrated you are? An interesting tid bit)

3) Eat raw fruits and vegetables as much as you can especially dark greens. Cooked veggies lose some of their nutrients so eating a salad every day would benefit you. Most of your vitamins and minerals are going to come from fresh fruits and leafy green vegetables. And try to stick to organic on this to avoid the pesticides and chemicals.

4) Fiber. You need to keep the bowels moving and the combination of water and fiber will do the trick. The best fiber comes from fruit and whole grains. But consider this: You would need to eat 10 bran muffins to get the same amount of fiber as in a half cup of raspberries.

5) Protein. The best source of protein is from meats such as beef, chicken or turkey. But do limit the amount you eat at one time. You don’t need a 10 or 12oz piece of meat at one sitting. You can get protein from dairy and cheese but consume only small amounts because they digest too slowly. Nut is a source of protein but they are high in fat so consume small amounts.

6) Sugar, confectionary treats, soda’s, junk foods and some processed foods are your enemy. Nothing gives you weight gain and that sluggish feeling quite like this grouping. I am not saying you should never partake of them, but do so only occasionally. We do after all need our cheat days once in a while. Just make them small portions.

7) Find an exercise regimen that you like and will stick to. Pretty much any exercise program will help you lose weight if you stick with it. You will see on TV all the equipment people want to sell you but after watching for a bit you usually know what appeals to you or not. You may just want to pop in a video and exercise with that.

8) I can’t say enough about sticking with your program. It takes time and you can experience losses in the beginning when it seems it is not going fast enough, but if you stick with it, you will get your reward and you will reach your goal weight and have energy to burn.

9) And finally, because some of food is deficient in nutrients from growing in poor over used soil it might be a good idea to get some good vitamin supplements to assisting in getting our daily requirements in. Getting it in food is the best but that is hard to do these days so find a qualified nutritionist to help you in selecting what’s best for you.

Good luck and good health!

Weightmania Pro. Fitness, Exercise, Nutrition and Diet Software (Mac OS X Version)

wpid-41Pwm49RCLSL500.jpgWeightmania is a fitness journal that tracks exercise, meals, measurements, Dieting progress and medical information. Track up to 24 measurements daily including blood sugar (diabetes), blood pressure, cholesterol, sleep and body fat. This includes body fat caliper measurements. It supports both cardio. and weight training, accommodates any workout or diet plan, and tracks up to two people (other versions track more). Visualize your progress, judge the effectiveness of diets and workouts, and reach goals sooner. Includes a simple journal for recording information and five major tools to view and analyze progress. We also added 10 fitness calculators, an 8000-food database, plus tools to create meal programs, workout programs and your own custom food database. On top of this, there are tools to track and manage recipes, grocery lists, favorite Web links, equipment and routes. Look up nutrients in almost any food and view percentages on a pie chart. Edit and store digital photos for any calendar day (makes it easy to visualize progress over time). Calculate calories burned for hundreds of activities, daily calories required, percent body fat, body mass index (BMI), basal Metabolic rate (BMR), target heart rate, distance-time-pace-speed and splits. A 42-key calculator performs numerous calculations and conversions (such as Metric to English). There is a full size color-coded calendar, report maker, statistics tool, nutrition tool and chart tool. Create line, bar, area, and moving average graphs. Compare data on multiple graphs simultaneously. Provides multiple ways to minimize data entry time, including copy and paste, drag and drop and input wizards. Enter meals and workouts in one mouse-click! Great for tracking any diet plan or exercise including running, cycling, weight lifting and walking. Designed for anyone interested in improving their health and well being. Take charge of fitness and get results! Shares data with our Palm version, Weightmania Mobile.

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How To Get What You Want – Know What It Is!

Outcomes – how do we get what we want?

People who get what they want consistently in their lives all have a similar strategy.

Firstly, they think about what they want, not what they don’t want.

Secondly, they mentally rehearse having it already.

Thirdly, they think about the consequences of getting it, positive and negative, to themselves and those around them.

Fourthly, they make sure that they can take action themselves, and that someone else is not responsible for the action.

Let’s take those in turn.

They think about what they want, not what they don’t want. Our minds can’t imagine “not”. “Not” only occurs in language, not in our internal representations. So if we tell ourselves not to do something, we are, in fact, instructing our minds to think of the very thing that we don’t want.

Think for a minute about the following statements:

“I mustn’t eat cake today.”

“I don’t want to start an argument with anyone.”

“I must be careful not to slip.”

As you read these statements, what images come to mind? Eating cake, having an argument and slipping over, probably! Whatever you imagine happening acts as an instruction to your unconscious mind to do it.

It is much more effective to give yourself the following instructions as alternatives to the above statements:

“I will eat healthy food today.”

“I will be polite to everyone I meet.”

“I will walk carefully.”

With these statements, you will imagine what you do want, rather than what you don’t want.

My wife and I discovered that our son Thomas has a very effective strategy for running races. He imagines himself running across the winning line, having already won the race. In other words, he mentally rehearses the outcome. And he wins races!

The more sensory rich your rehearsal, the more likely it is that you will achieve your outcome.

Ask yourself: How would I know if I had achieved the outcome? What would I see, hear and feel?

They think about the consequences of getting it, both positive and negative, to themselves and those around them.

In other words, does what they want fit with who they are and what’s important to them? They put themselves even further into the future and ask themselves, “What will happen when I get what I want? Will I lose anything that I have now? How will it impact on those around me and is it worth it?”

“What will happen if I don’t get what I want? What will be the negative consequences of things staying the way that they are?”

It is important to look at things from both perspectives as this reinforces our motivational tendencies to move both ‘towards’ the thing that we want and ‘away from’ the thing that we don’t want. What we call in the trade, a double whammy!

They make sure that they can take action themselves, and that someone else is not responsible for the action.

We are only responsible for our own behavior. We cannot set an outcome for someone else to behave in a certain way and expect it to happen.

We have to look to ourselves first. What can we do differently that will make it more likely that the other person will behave differently towards us?

If your outcome fulfills the conditions below, it is more likely to be achieved.

Phrase It In the Positive:

What do you want? (Not what don’t you want)

Using language that describes what you do want makes it much more likely that you will get it.

Create rich, sensory based, evidence of success.

How would you know that you had it? What do you see hear and feel? How would someone else know that you had it?

Creating evidence procedures is very powerful as it really connects you to your outcome.

Finally, take yourself even further into the future to imagine what is beyond the successful completion of your outcome by asking yourself the following questions:

What will happen when you do get [your outcome]?

What won’t happen when you do get [outcome]?

What will happen if you don’t get [outcome]?

What won’t happen if you don’t get [outcome]?

These, then, are some of the strategies of the most successful people. Try them on, practice them regularly, and notice the difference they make.

What Is The Meaning Of Physical Fitness?

According to a medical study, it was ascertained the “most appropriate measure of physical fitness for the average person is an assessment of the habitual physical activity level.” While most people view the components of physically fitness in different ways, there are definitive benefits derived by certain forms. What is the meaning of physical fitness? Physical fitness encompasses the ability of the body to perform exercise at moderate to high levels of intensity. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.

The most notable forms of physical fitness include strength training; power; agility; balance; flexibility; muscle endurance; cardiovascular endurance; strength endurance, and coordination. The benefits associated with regular aerobic exercise include: improving cardio function; reduction in coronary artery disease, and increasing one’s quality of life. Increasing cardio and respiratory function allows for a variety of benefits, including bit not limited to: an increased ability of exercising muscles to consume oxygen; lowered resting and exercise heart rates; increased stamina; resistance to fatigue; more effective management of diabetes; reduced bone-mineral loss; decreased blood pressure; and increased efficiency of the heart.

Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture. Endurance is an important element for everyday life activities, and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.

As people age, flexibility will allow the body to assume more natural positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying tissue. Excessive fat is a major cause of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.

The most effective way to participate in a well-rounded program is by following these methods of exercise implementation. Determining how many times a week one should exercise; how intense the workout should be; how long the workout is; and what variety to use. Utilizing this exercise program is based on an individual’s fitness level when entering the exercise program, as well as the goal the individual sets. For example, an individual who wants to lose weight and likes to walk would be placed on a program of treadmill or outdoor walking; for thirty minutes a day; three to five times per week; and of light to moderate intensity.

Exercise is an important element, in combination with a Diet regimen, to one’s health. Physical fitness can be utilized in both exercise and diet, but also as part of one’s lifestyle. What is the meaning of physical fitness? It is the combination all of these factors which help in acquiring a healthy, active and disease-free life.

Physical Fitness Means Living Better, Longer

Regular vigorous exercise can provide the basis for good health and wellness. In the past health was determined by the absence of disease or illness. Today we define health in terms of physical, mental and emotional wellness. The health, fitness, and medical experts now regard physical activity, practiced on a regular basis, as essential for achieving and maintaining good health. 

Studies confirm that exercise will not only help you to live longer but enable you to live life at your fullest potential. But, being physically strong and fit is more than striving to live longer, it is striving to live better. If a proper exercise program helps you maintain good physical appearance, have more energy, sleep better, distress ones self, improve performance at a favorite sport or pastime and not have to worry about weight gain isn’t it worth it? 

Ponder the fitness truths listed below as this is what physical strength and fitness is all about. Being fit is about living every day to your fullest capacity not just getting by. 

This goal is within the reach of anyone who educates themselves regarding strength and fitness. 

Your body was made to be very active. 

Your body cannot handle the stress of sitting most of the day. 

Your body thrives on vigorous activity. 

You need to use energy to gain more energy. 

A physically fit body is better able to function at its full potential. 

Strong and fit people tend to feel really good about themselves. 

Most people would like to be strong and fit maybe not for the sake of appearance, but surely so that they can feel better and live longer. Unfortunately, many fall prey to mental obstacles that can prevent and get in the way of getting the exercise we need. 

The first and most important obstacle to conquer if you want to improve your health and fitness is thinking of exercise as an option. Devoting a small portion of each day to physical fitness is a must, not an option or a luxury. 

If you don’t make time to maintain strength and fitness the consequences may not be obvious in the short term. It could be tempting to engage in wishful thinking: “If I don’t work out, no one will know the difference.” That may be true – for a while. 

It takes time, years, even decades for a lack of physical activity to take its toll on our bodies. But the consequences will surely come: weight gain, lack of energy, loss of strength, loss of self esteem, daily tasks will start to become harder. Your career will suffer, your bones will become weaker and more brittle, your posture will take on an aged look, your heart and lungs will grow weaker, and you will become more prone to nasty diseases that could well shorten your life. 

All too often, we go through life, stumbling along down the road of good intentions. We intend to get in that gym workout today. Or, we may intend to begin an exercise program. But intentions, alone, are not enough we need to get started and continue to do it with consistency. Consistency with an exercise program helps it become a habit – a normal part of your everyday life 

You will find yourself looking forward to having that time to yourself…time to think, time to center yourself after the busyness of the day, time to release stress and time to recharge the batteries. In the long run, it’s all up to you and you have the power to make yourself look better, be healthier and live longer.

How To Live A Healthy Life With Proper Nutrition Fitness

Do you feel hungry all the time? Do you have tendencies of overeating? Are you overweight? These are some of the questions that you need to answer to know if you are eating a proper Diet. The questions mentioned earlier may indicate some signs of malnutrition. Being hungry especially when it leads to overeating may not mean that you are craving for food. This is a sign that your body is craving for some essential food nutrients like vitamins, minerals, protein, and others.

The negative side is that if you are lacking in some nutrients and you go on a diet by reducing your food intake, you may end up with more deficiencies which make your body to crave for more food. This is the main reason why most people find it difficult not to over eat. For you to avoid these hunger tendencies, you need to eat high quality foods. This way you can keep yourself from craving more food.

Basically, optimum nutrition fitness involves two vital factors which need to be considered. These are nutrition and regular exercise. Proper nutrition and fitness are two things that need to go together in order to achieve optimal wellness. Fitness is unattainable without proper nutrition.

The food that you eat has a big impact on your overall health. So if you want to be healthy and fit at all times, you need to exercise regularly and eat the right kinds of food. Proper nutrition is an essential component in achieving a healthy way of life, that’s why you have to pick the right food items which