Choose your own path

The good news is there is a way that works - a way that has been proven to
be effective in getting people results! The answer doesn’t lie in following
a single diet or exercise program or in taking handfuls of pills. The answer
is to simply copy the daily habits or rituals of people who have achieved
and maintained the results you want, but then to only incorporate the
habits that suit you and your individual lifestyle.
Let’s face it, we all have different likes, dislikes, tastes, commitments
and time availability. Therefore, the type of plan that suits one person
may not suit you. Why not examine a range of options that can help you
achieve the results you want and then decide to use the principles that
best suit you.
For example, weight training is a great way to ‘tone up’, boost your
metabolism and dramatically accelerate weight loss. However, some
people, for a variety of reasons, cannot or choose not to incorporate this
activity into their lifestyle. If this is the case- fine! There are many other
‘lifestyle modifications’ that someone can make to achieve the results
they desire.
There are many paths that may be taken up the mountain of physical
greatness in order to reach the peak. However, the people who have
achieved the greatest success have modeled themselves on people who
have been successful in the past but they have also managed to forge their
own path.


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Weight-loss difficulties

If you ask most people what they would like to change about their body
you will invariably get a barrage of responses rather than a single reply.
Comments about removing bulges, dimples and rolls from certain areas
whilst ‘toning up’ others tend to be the most common responses.
Since we live in an image-based society most people are concerned about
the way they look. This is exemplified by the fact that diet books tend to
be some of the most popular books on the market.
Unfortunately though, the vast majority of people who want to change
their body don’t even take the first step because they are totally confused
as to which direction they should go. Of those who do take action, many
find their ‘body-changing journey’ a very difficult one. Their progress is
often slow, they experience enormous hardships and obstacles along the
way and they are often required to put in a super-human effort in order
to stay on the path. Worst still, by the end of their journey they often
find themselves exactly where they started! Such is the plight of many
dieters.
This often leaves them frustrated and disillusioned due to the futility of
their effort and with the belief that they have to accept their bodyshape
for the rest of their life.


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How To Create A Powerful Weight- Loss Mind Set

It seems ironic that losing weight is such a simple process but as a
society we continue to get fatter and fatter. Let’s face it, we all know
the basics of what we need to do, we just don’t do it! If you eat less and
exercise more you’re going to lose weight! The problem is how many
people actually do these things? What’s stopping people from doing
the easiest things that they know will get them results? Why don’t they
simply make a conscious effort to reduce the portion sizes of their meals
or get up a little earlier to go for a walk around the block? Jim Rohn (a
US personal development speaker) answered these questions well when
he said, ‘The things that are easy to do are also easy not to do!’
The reason why people don’t do these simple actions to get the results
they want is because they haven’t created a ‘Weight-Loss Mindset’. A
‘Weight-Loss Mindset’ is simply having the motivation or drive to do
what is necessary on a daily basis in order to get the results you want. The
motivation comes from within; intrinsic motivation. Motivation is the
fundamental difference between someone having a flimsy hope to lose
weight and someone having a burning desire to do whatever it takes to
get the excess flesh off their body! It is the difference between someone
getting up in the morning to go for a walk when the alarm goes off and
someone hitting the snooze button, rolling over and going back to sleep!
Many people who have achieved their weight-loss goal often comment
that they experienced a ‘defining moment’ in their life that ‘flicked the
switch’ in their mind; a moment that marked a shift in their mind about
weight loss. It may have been a marriage breakdown, the loss of a parent,
a negative doctor’s check-up or even an innocent comment from one of
their children like, ‘Mummy, you’re fat!’ Any of these situations may
cause an immediate shift in a person’s drive to lose weight.
Unfortunately though, these are the exceptions rather than the rule.
Human beings, the resilient creatures that we are, will put up with a lot
3 How To Create A Powerful Weight-
Loss Mind Set
11
before we’ll make any changes. Often we wake up in the morning after
sleeping well only to feel more tired than before we went to bed but we’ll
put up with it. We look in the mirror and feel disappointed with what we
see but we’ll put up with it. Our joints and lower back ache all the time
but we’ll put up with that too. Yes, we’re willing to put up a lot before
we’ll take any action.
Whats more, even if we do muster up enough motivation to do something
about it, as soon as the going gets a bit tough or ‘life’ gets in the way, we
‘drop the ball’ and go back to old habits. Bad habits are like a comfortable
bed, they’re easy to get into and they’re hard to get out of!
So how do we create a ‘Weight-Loss Mindset’? Is it something you’re
either born or not born with or can it be created? The fact is, just like
athletic ability we all have some but to varying degrees. Some athletes
are born champions and, despite their lifestyle habits sometimes, they
achieve massive success with little effort. These people are very rare
indeed. On the other hand, there are those people who can improve their
ability through hard work, dedication and perseverance, but even on their
best day they may have trouble holding their place in the high school’s
3rd XVIII football team! These people are also extremely rare.
Most people however, will fall somewhere between these two extremes
both in athletic ability and in their ability to create a ‘Weight-Loss
Mindset’. The big difference though, between improvement in athletic
ability and improving your ‘Weight-Loss Mindset’ is that with an athletic
endeavour you are limited by the physical capacities of your body,
whereas when you are dealing with your mind, which is intangible, your
ability to improve is infinite.
Now I know many people may not have the opportunity to have a defining
moment, the moment when a switch is flicked in their mind and they
immediately start taking action towards their weight-loss goal, but there
is another way to create a powerful weight-loss mind set and I will cover
the exact steps later


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Get Advice From the Wrong People.

Once people make a decision to lose weight they will often start asking
people close to them how they think they should do it. These people
are usually family members or friends who have probably never studied
anatomy or physiology and who likely know absolutely nothing about
what it takes to lose weight and get in great shapeShape. As a result, they get
incorrect information that at best, won’t help them achieve their goals, or
at worst, may be harmful to their health!
Perhaps they might decide to follow a diet that they read in their favourite
magazine and more often than not, the diet is advertised to do one thing
and one thing only- sell magazines! It is not used to arm people with
correct information so they can make informed decisions or tell them the
truth about losing weight, it is simply designed to sell magazines.
The best thing to do is to speak with someone who has achieved the result
you desire and who has managed to keep the weight off. Then, model
their actions. Find out what they eat every day, what exercise they do and
what supplements they take and then simply do exactly the same.
Alternatively, employ the services of a professional who has been
successful in achieving weight-loss goals for their clients. Personal
trainers are your best option. Their job is to help people achieve whatever
body composition changes they desire.SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts (Blue, Heavy)


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Don’t Make Permanent Lifestyle Changes.

Once people achieve the weight loss they desire rarely do they maintain
the lifestyle that helped them achieve the result. Often they will say that
it is too difficult to maintain so they return to previous lifestyle habits- the
habits that caused them to put on weight in the first place! This is known
as relapse.
In order to maintain the result it is absolutely essential that you maintain
the habits that helped you achieve it. Of course, you can modify them
slightly and still maintain the result. For example, you can decrease the
frequency of your exercise Stronger Seniors Stretch & Strength Chair Exercise DVD Program- 2 DVD Set - Developed by Anne Burnell, Older Adult Education Provider for the American Council on Exercise (ACE)program so instead of exercising every day
you can now exercise every second day or instead of only having one
‘Treat Meal’ a week you can allow yourself two. Therefore, you are still
maintaining the exercise and healthy eating habits but have modified
them to make them more sustainable for you. Remember these habits
must be maintained for the rest of your life.


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Avoid Lifting Weights.

When people want to lose weight, weight training, or resistance training,
is never considered as an option. The reason is that many people have
the mistaken belief that lifting weights will ‘bulk them up’, cause them
to grow facial hair, make women look like men or cause their voice to
lower 3 octaves!
Despite this, resistance training is probably the most under-estimated
way to lose weight fast! If a mildly calorie-restricted nutritional plan is
followed, it is virtually impossible to increase your muscle mass because
there are no extra calories to use for building muscle. Lifting weights
under these circumstances will simply force the body to maintain its
existing muscle mass, which results in maintenance of your metabolism
and therefore your body’s weight-loss and fat-burning ability.


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Try Another Diet.

It is amazing how many people go on diets, starve, suffer, and put
themselves through pain. Then, when they lose weight they celebrate and
welcome the fact that they can now go back to eating ‘normally’ again.
Of course, the moment they do, the weight piles back on and usually with
reinforcements! Then they decide that the diet they followed didn’t work
so they try another one, again, with the same results.
The definition of insanity is trying to do the same thing over and over
again and expecting a different result. This definition is perfect for dieting.
I compare dieting to trying to defy the law of gravity by jumping off a
different building each time- eventually you’re going to get hurt!
The best way to lose weight is to never go on a diet again, they simply
don’t work. Decide to make some minor changes to your current eating
habits that are sustainable for the rest of your life. If you can’t maintain
the changes then it is guaranteed that the weight-loss results you achieve
will be short-lived.


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Don’t Use a Multi-Directional Approach.

When someone makes a decision to lose weight they generally make
changes to their nutritional habits. Unfortunately, only making changes to
your eating habits is bound to fail simply because your body will always
find a way to adapt to a reduction in your food intake. It does this by
invoking the ‘Anti-Starvation Response’ as mentioned earlier.
A far better approach is to attack the excess weight from a number of
different directions rather than just one. I suggest examining your
lifestyle in the areas of, Nutrition, Supplementation, Aerobic Exercise and
Resistance Exercise. By focusing on each of these areas and incorporating
the various principles that relate to them into your lifestyle, you will be
amazed at how quickly you will lose weight and how easy it will be to
keep it off. It must become a lifestyle.


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Focus on just losing weight.

Focus on just losing weight.
There is nothing wrong with wanting to lose weight fast and it certainly
is possible to lose a large amount of weight in a relatively short period of
time. A 10kg weight loss in 28 days is quite achievable but it is important
to keep in mind that losing more than half a kilo a week is likely to be
losses of muscle, water and stored carbohydrate in addition to some fat. It
is certainly not going to be entirely from fat. Mind you, people who have
a tendency to hold excess fluid will quickly lose it by following many of
the advanced weight-loss strategies we will cover later.
Let’s face it, it has taken many years to put the body fat on in the first
place and whilst it is possible to lose weight fast, losing body fat fast is
another story. It is actually a physiological impossibility to lose body fat
quickly; your body simply won’t allow it. Our bodies have been designed
to hold on to our fat stores as much as possible. By doing so, if we are
ever faced with a famine situation we will be able to survive for a long
period of time due to the fact that we have a good source of energy to
draw from if we need it. Unfortunately, our bodies haven’t adapted to our
‘modern day’ lifestyle where famines are very rare.
When weight loss is faster than a kilo a week the body has a greater
tendency to ‘rebound’. This means you may put the weight back on very
quickly unless you can maintain the habits that helped you achieve the
rapid weight loss in the first place.
Later, we will cover how to lose the maximum amount of weight as well
as the maximum amount of fat as quickly as possible.


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Continuation..........

l will cover the 4 ‘Lifestyle Factors’: Nutrition, Supplementation,
Resistance Exercise and Aerobic Exercise and how to incorporate them
into your lifestyle in order to get amazing results.The first part however, shows you how to create the correct mind set. Let’s fact
it, even if you know all the strategies to lose all the weight you want in
the next 90 days, unless you are motivated to put them into practice, they
are totally useless!
Once you have created the correct mind set, the next step is to ensure you
avoid some of the common mistakes people make when they want to lose
weight. This will ensure that you stay on the right track.
Once you are motivated and know what the mistakes are, then it is time to
learn the most effective strategies to finally lose all the weight you want.
Without going into detail, I will cover exactly what you need to eat, what
supplements you need to take, what exercise you need to do and briefly
cover why these strategies are effective.


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Introduction to fat loss

Has it been a dream of yours for years to shed those unwanted kilos?
Do you still look at your ‘skinny’ clothes in your wardrobe and
think to yourself, ‘one day’? Do you ever imagine yourself at the beach
wearing skimpy little bathers, lying back on a towel, soaking up the rays
knowing the opposite sex are looking at you as they walk past?
If you’re like most people you probably said ‘yes’ to all of these questions.
The only problem is how do you lose the weight and more importantly
keep it off? With so many diets, exercise equipment, pills, powders and
potions on the market it is virtually impossible to know what works and
what doesn’t. It’s like trying to find a needle in a haystack! Plus, with the
deceptive marketing tactics used by the food industry, what chance do
you have? Let’s face it, with so much conflicting information combined
with a hectic lifestyle, is it any wonder why, as a nation, we are getting
fatter? And with so many factors working against you, who can blame
you for being overweight?
There is an answer though! By following a simple, scientifically-proven,
easy-to-use plan, you can lose all the weight you want faster than you
ever thought possible and easily keep it off for the rest of your life! The
amazing thing about this revolutionary new information of course is the
speed at which it works. It is rather remarkable but true, many people
throw off as much as 4 kilograms of fluid and weight in the first week!
This information isn’t the usual approach to weight loss, which means following
a restrictive, starvation diet or tortuous exercise program; it is a ‘fast-start’
guide that simply offers you a range of strategies that have been proven
to work time and time again and that fit perfectly into your lifestyle. What
could be easier than that? Even better still, ll'l show you how to
develop ‘intrinsic motivation’- the motivation that comes from within
so you continue to perform the habits that help you maintain a fantastic
body.The Mediterranean Diet


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Weight loss Foods

Salmon
top 5 best healthiest foods Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

Greens
top 5 best healthiest foodsGreen vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

Greens
top 5 best healthiest foodsGreen vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!


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