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Lose Weight: How to Exercise and Burn Fat on a Busy Schedule

Too Busy to Work Out? Let this simple guide show you step-by-step how to squeeze in a regular workout routine.

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In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.

For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.

So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.<ol>

<b><li>Commit to a specific schedule</b>

When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time",
you were in direct violation of this key principle.

In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.

Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a <i>written</i> plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.

<b><li>Utilize the weekend</b>

Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.

What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.

<b><li>Keep your workouts as a high priority</b>

One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.

Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.

In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.

<b><li>Enroll others in your goals</b>

Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.

Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.

<b><li>Don't beat yourself up</b>

No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself when that happens.

Remember that it is what you do <i>consistently</i> over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
</ol>

No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!

To Your Best Body,

Lawrence Cole<br>
Your Lifestyle and Fitness Coach<br>
<a href="http://www.yourbestbodynow.com">YourbestbodyNOW.com</a>

 

Lose Weight During The Holidays? How To Get Double Credit For Every Lost Pound!

If you've been struggling with your excess fat, the prospect of the upcoming holidays may well fill you with dread.

You barely fit in your clothes as is. If things go the way they usually go during the holidays, you may have to join the post-holiday shopping crowds out of necessity! You won't have a thing to wear - because nothing will fit anymore.

I don't know about you, but that prospect always makes me cringe. I've been there, and I'd rather not repeat it.

Which i...

weight loss, weightloss, fat loss, fatloss, diet during holidays, holiday weight gain, lose weight,

If you've been struggling with your excess fat, the prospect of the upcoming holidays may well fill you with dread.

You barely fit in your clothes as is. If things go the way they usually go during the holidays, you may have to join the post-holiday shopping crowds out of necessity! You won't have a thing to wear - because nothing will fit anymore.

I don't know about you, but that prospect always makes me cringe. I've been there, and I'd rather not repeat it.

Which is why I have occasionally approached the holiday season in a rather contrarian spirit when it comes to my intake of food. And I'm planning to do it again this year.

How's that? Easy.

There are two major weight loss facts that work in my favor here:

Every pound I lose between Thanksgiving and early January counts twice!

It's a matter of simple math!

As you know, those of us already struggling with extra weight can easily add 10 pounds or more during a few weeks of reckless ingestion of cookies and eggnog. I've done it before, and I don't care to repeat that particular feat.

Now imagine this: Instead of adding 10 pounds, how would you feel if you were to lose 10 pounds instead. Or even "just" 5 pounds. You'd be way ahead of the game, wouldn't you.

Sure, it'll be a bit of a hassle. Maybe even a big hassle. But just for a few weeks. Meanwhile, if you keep the pay-off in mind, it will feel so worth it.

But it wouldn't be half as good an idea if it weren't for fat loss secret number two:

Most people's bodies seem to respond very nicely to alternating high and low calorie intake days.

There are several diets that feature this technique, including renegade versions of traditional ones. Just check out the Wendie Plan, Wendie's version of Weight Watchers, where she distributes the 35 extra "points" over just 3 to 4 of the 7 days, thereby creating quite some ups and downs.

The weight though will just go down, down, and down some more because that kind of "weight cycling" prevents our bodies from turning into metabolic slugs.

Imagine the potential of this little trick. You could work its magic by simply planning some diet days alternating with some less restrictive days - carefully scheduling the more generous allotments for the days with office parties, family Christmas celebrations, and so on.

That's exactly what I'm going to do.

Yes, I know! It's going to be hard with all the seasonal goodies around.

So let's review the benefits:

If you DO lose weight NOW, it will count DOUBLE!

Instead of gaining 10 pounds, you could LOSE 10 pounds!

Net loss: 20 pounds, maybe even more!

Wouldn't THAT be worth a little awkwardness around the punch bowl? Imagine being that much slimmer come New Year's Eve! Imagine the dress you'd be able to wear -- the one that hasn't fit you in ages! Imagine all your friends having piled on the pounds in the meantime, wondering how the heck you managed to actually get thinner!

Go ahead. You deserve to look and feel great! Make that new and improved body your own personal Christmas present.

 

How To Make Sure You Will Give Up On Your Weight Loss Resolution In 4 Weeks

Every year millions of us make a New Year’s resolution to lose weight. Every year millions of us give up before the end of January. Let’s take a look at some of the things we do to set ourselves up for failure year after year.

Super Restrictive Diets

We all like instant gratification. We want to loose 30 pounds in 3 days. That’s what drives us to super restrictive diets that promise immediate fast results. We go on the soup diet, the rice diet or the egg diet. We are b...

Every year millions of us make a New Year’s resolution to lose weight. Every year millions of us give up before the end of January. Let’s take a look at some of the things we do to set ourselves up for failure year after year.

Super Restrictive Diets

We all like instant gratification. We want to loose 30 pounds in 3 days. That’s what drives us to super restrictive diets that promise immediate fast results. We go on the soup diet, the rice diet or the egg diet. We are bound to give up – who can eat that stuff for 30 days straight?

The Juice Diet

With this particular diet, you don’t have anything other than water and this disgustingly sweet juice for 48 hours. Sure you’ll lose a few pounds of water when you first try it, but it’s obviously not a long-term diet plan.

Diet Pills

Diet Pills are supposed to work by suppressing your appetite and boosting your metabolism by using caffeine and similar stimulants. They don’t work well long term for two reasons. You don’t feel very well if you’re jacked up on caffeine that much. I tend to get grumpy, impatient and jittery. Secondly, their effects tend to wear off over time. Your body just gets used to all the extra stimulants and you loose the intended benefits and are simply stuck with a caffeine addition.

Low Carb Diet

Any diet that cuts out most of a major food group will be hard to stick with. Low carb diets were all the craze a few years ago, but are slowly starting to fade out. The reason is simple. In the long run, we don’t want to give up bread, pasta and rice.

You already know that these quick fix diets don’t work. You’ve probably made the New Year’s resolution to lose weight a few times and given up sooner or later. Make this year different. How? By using a more common sense approach to dieting. Eat healthy, make small changes to consume fewer calories and get more active. Slow and steady changes in what you eat and what you do will get you there. You will still be sticking to your resolution in February, March, and all the way into December.




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