How to Stop Sabotaging Your Fitness Goals

Ugh.. you’re tired of being out of shape.

You stumble across that new popular fitness plan, and decided to commit.
This time it’s no sugar, low carbs, and an hour of exercise a day.

Everything goes great on day one. You have the veggie platter for lunch, chicken and veggies for dinner, and you nail your workout. You’re pumped.

A few days later, you begin craving sweets. You tell yourself, “just once won’t hurt.” Next, you crave something greasy. You skip your next workout, order fast food, and binge eat in front of the TV.
Soon, you begin feeling guilty.
You wonder how you’ll stick to your plan, and just like that, you’re back into your old habits.

Sound familiar?

This is one of the four most common ways that people sabotage their fitness goals. Learn to tackle this challenge, as well as three others, to set yourself up for success.

1. Expecting perfection

That one sweet? Not so bad.
The fast food binge? Not great, but manageable.
Letting a few setbacks ruin your fitness plans? Definitely bad.

Don’t expect perfection in following your new diet or workout plan.

Instead, we suggest that you look for progress and allow yourself one cheat meal a week while you learn to create new habits.

2. Expecting too much too soon

Everywhere you turn, fitness ads claim instant success. Results now. One-week weight loss.

In reality, these promises are too good to be true.
If you are unhappy with your current fitness, it likely results from years of bad habits. How can you expect to turn it around quickly?

Start your fitness journey with the right expectations.
There is no instant gratification.
Fitness is a process that takes time, goal setting, and commitment.

3. Focusing on that single big goal

Goals are a tricky thing.
Setting fitness goals is great, but focusing on a single big goal can be paralyzing.

To avoid being paralyzed by your goal, break it down into smaller goals.

Create attainable goals for each day, week, and month.
Then focus on one goal at a time, and create a plan for attaining the goal.
What will your actions be? How often will you take these actions? How will you measure your goal?
When you accomplish a single smaller goal, then set your sights on the next one.

For example, if my overall goal is to lose 30 pounds, my first goal might be to lose one pound a week.
This is a trackable, attainable goal.
To achieve that I plan on working out 3 days a week. After sticking with this plan for two months I might increase my commitment by following the nutrition plan and adding a 4th workout each week.

4. Fixating on what you can’t have

When you begin a new diet, it is easy to focus on the things you can’t have: cookies, chocolate, fast food, and sugar.
The problem is this often makes you want them even more. To counteract this, quit focusing on what you can’t have, and start focusing on what you can have.

At first, you might fell limited by all of your dietary restrictions. However, while searching for tasty, healthy foods, you will soon realize that the list is actually endless. Options include chia seeds, flax seeds, quinoa, amaranth, millet, and more.
There are so many possibilities!

Healthy eating can taste great, and isn’t as hard as it seems.
Just experiment with healthy recipes to find the foods and spices that work for you.
Combine healthy grains, spices, meats, fruits, and veggies for tasty meals that don’t take hours to make and give you great nutritious meals.

How to achieve your fitness goals

OK, enough about sabotaging yourself.

Just like that last point, we don’t want to focus on what not to do. We want to focus on what you should be doing. To wrap things up, here are four ways to think about your fitness goals that improve your chances of success:

  • Work on making progress. There is no perfection; only progress (and the occasional setback!).
  • Have patience. Change takes time. Fitness is a lifestyle, which takes a lifetime to achieve and maintain.
  • Take small steps. Set small achievable goals and tackle them one at a time
  • Focus on the cans. Spend your time and effort on what you can have, and what you can do.

Lastly, enjoy the ride and look at this as a new adventure!

8 Ways to get in Shape Without Trying too Much

Are you planning to improve the shape of your body, but not able to take out time from your busy schedule? Just remember that your life can always be what you make it to be.

So, wait no more, and get started in the right direction and get a body shape of your dreams, that too without hitting the gym!

Check out.

  • Say good bye to stress

Stress makes you eat even when you are not hungry, thus making you gain weight.  Thus, whenever you are in a stress, go outside and have a walk in fresh air. It will not only help you in relieving stress but will also help in burning extra calories from your body, maintaining your body weight and will help you to come in shape faster.

  • Stay active throughout the day

You might have a 9-to-5 job, but let not your busy office schedule interfere with your body health. Stop being a couch potato and make sure that you are doing enough physical activity throughout the day. A simple two-minute brisk walk or small exercises and lift-ups in your workstation can increase your fitness levels.

  • Eat right on right time

Try to take your food on time and never skip your meals. Don’t live in misconception that skipping meals would help you achieve your body shape quickly. This way your body will only find it difficult to function properly, thus making you weak and dull.

  • Balanced diet is the key

Avoid taking junk foods and plan your food according to the demand of your body. Incorporate foods items that are low in calories and boost your energy and activity levels. Eat food from each food group every day such as pulses that are rich in proteins, fruits and vegetables rich in fiber and whole grains.

  • Watch your water intake

Water is an important constituent of our body. This pretty much explains why you should drink enough water daily along with other liquids. Drinking enough water would not only keep your skin glowing but would also help you in cutting down extra calories from your body.

  • Go for gardening

This might sound a bit weird, but gardening is a strenuous exercise that doesn’t require any investment. You may choose to grow fruits, vegetables and flowers regardless of your choice, without knowing that you are burning enough of your calories. It is also one of the easiest ways to take a break, forget about all your troubles, connect to nature, and get in shape faster.

  • Enhance your sitting skills

Regular sitting for more than 6-7 hours on office chairs may lead to spine and other health problems. Thus, it is highly recommended to sit on a stability ball as it activates the abdomen, hip and the back muscles and balances your body perfectly.

  • All work and no play?

Do you remember when you had played your last game? Try to remember your childhood memories and play your favorite game whenever you are free. This will not only relieve you from stress but would also help you burn calories.

Wait no more. Get started today.

Pause And Read This First, If Your New Year’s Resolution Is To Lose Weight

Its the new year and we’re sure there’s something familiar on most of our resolution lists.
Thats right, every year we promise ourselves to get healthier, whether in eating better, dieting or exercising.

Sneakily and surely however, a new kind of national diet exhaustion has set in: Although the number of overweight women is increasing, the percentage of them who are trying to lose weight has decreased, according to a recent study in the Journal of the American Medical Association.

Women quit. They’re done.

And anyone who has dieted can tell you why: The psychological burden that comes with constantly trying to restrict, to calorie-count, to pursue a thinner you, is utterly draining. And, ironically, it’s holding you back from actually shedding those pounds.

“We all need a detox from this unhealthy relationship with food and the restrict-binge-guilt cycle that comes with it,” Alpert says. We couldn’t agree more.

At WH, we know the crucial role eating healthily plays in a person’s overall well-being—and that some of you do want to lose extra pounds. But we’ve also reached a landmark cultural moment, a new way of thinking that dares us to embrace a healthy lifestyle while also loving our bodies.

Here, then, is your permission to go “weight-less”—to drop the strain of letting a number on a scale dictate your self-worth or gobble up all your brain space.

How?

Make yourself these research-backed promises to remove the mental pressure of weight loss, and get healthier and mentally—and, yes, probably physically—lighter in the long run.

Start slowly, without the pressure of instantly seeing your weight drop drastically. Learn to be realistic about your health.

Eat well, move more and feel healthily without scrutinising your weighing scale at every moment.

What is Aerobic Exercise and Do You Really Need It?

For many of us, the term ‘aerobic exercise’ might sound a bit too technical. The term aerobic exercise often pops out the images of spandex and sweatbands in our mind.

But, is aerobic exercise all about it? Let’s find out.

What is Aerobic Exercise?

Simply put, an aerobic exercise ranges from low intensity to high intensity and stimulates lungs and heart by utilizing oxygen.

In other words, aerobic exercise essentially focuses on oxygen by making your heart pump more blood. On the contrary, the term anaerobic exercise is a physical activity which doesn’t stimulate oxygen. Such exercises include sprinting and weight-lifting.

What Types of Aerobic Exercise Are Best?

Some exercises may sound trendier than others, however, there is nothing like a ‘best aerobic exercise’. It all ultimately depends on how genuinely you enjoy a certain move. The best way to meet your fitness goals is by doing a range of aerobic exercises to keep the spirit alive.

A few such aerobic exercises that you can indulge in straightaway include jumping, running, cycling, swimming, and others.

However, certain forms of yoga and dance workouts can be equally useful.

How Do I Get Started With Aerobic Exercises?

The best way to start with an aerobic exercise is to stick with an activity that you think you will stick to. Don’t expect your exercise regimen to be all about fun, however, make sure that it is something realistic which you would be able to do without getting overwhelmed.

For instance, let’s assume that you work 12 hours a day, have two kids to take care of and still plan to use a treadmill in a gym which will take 30 minutes to reach. This, at the first glance, sounds unfeasible, and so chances are high that you will fail.

Thus, make sure that whatever you are committing to is not only exciting but convenient too. Even a five minutes brisk walk can work wonders. If you feel it is too less, double the time you would like to brisk walk for. The bottom line here is to extract the best out of your aerobic exercise regimen without overburdening yourself.

How Often Should You Engage In Aerobic Exercise?

As a rule of thumb, you should perform aerobic exercises for about 30 to 60 minutes around three times per week.

However, it is important to mention here that there is no one fit solution for all. Some people may need fewer sessions, while some others might need more; it all depends on your body type. As per a research by Mayo Clinic, shorter and frequent sessions of aerobic exercises are more useful over longer and less frequent sessions.

Should I Warm Up For Aerobic Exercise?

Yes, you should warm up yourself for 5-8 minutes. Thus, start slowly and speed up once your body has paced up with the work.

In short, aerobic exercises are highly helpful. However, check with your doctor before finally committing to your exercise regime.

Never Try These Diets and Dieting Tips

Have you been dieting for quite a long time?

Haven’t you felt any difference or been able to witness any transformation?

Do you feel the dieting is not giving any result?

Or is it hampering your health and body?

Don’t worry. You are not the only one in this race. There are many abortive cases where the individuals have tried diets that others should never try or even think of trying.

Diets And Dieting Tips That One Should Never Try

Many diets are completely absurd, dangerous and worthless in terms of yielding results. Many of you do not even do some research before embarking on a dieting regimen and just take a dive. The result equals to a zero.

Instead of shedding off those few extra pounds, these diets start taking a toll on your physical well-being.

  • Fat-free diets

This is one of the most bizarre diets where a person is not allowed to include fats in the daily diet. It’s a total misconception that the intake of fat will make you fat.

Fats in the oily, greasy food, fast food, preserved and canned food are harmful as they increase the cholesterol level in one’s body. But fats like avocado, nuts, clarified butter and salmon are really necessary for your good health.

Sharon Palmer, who is an author, has claimed that when fats are infused with a proper balanced diet and consumed, it helps one to not grow fat. Yes, you have read it right.

  • Low-carb diets

This is another absurd form of diet which people follow religiously. You must have heard some models uttering this ‘low-carb’ dieting term. Though it has gained popularity it is definitely not a correct diet and it adversely affects one’s health.

The founder of Inspired Wellness Solutions, LLC – Chrissy Carroll has claimed that although refined carbs like white bread, white rice, etc leads to cardiovascular diseases and weight gain, healthy carbs like whole grains, fruits, vegetables, and legumes are too beneficial for human health. So you should never cut down your carbs (except the refined ones) from your diet.

A study by the American College of Nutrition in 2002 had discovered that when the refined carbs were replaced with the intake of whole grains, vegetables and fruits, the dietary glycemic load and insulin demand dropped considerably.

  • High-protein diets

This dieting concept is incorrect as well. Basing your entire diet on proteins and omitting carbohydrates and fats will not help you lose weight at any cost.

The absence of carbs, fats, fiber and anti-oxidants lead to over-consumption of proteins which, in turn, makes you fat. All the three macronutrients should be present in the diet for a healthy body.

  • Gluten-free diets

How did one reach the conclusion that gluten makes you fat? Cutting down your gluten intake completely will lead to a deficiency of essential nutrients in your body like magnesium, vitamin B12, fiber, and iron.

Gluten-free diets are not recommended at all. But you can definitely lower your intake of refined grains including white bread.

Wrapping Up

A new report publicized by the National Obesity Forum and the Public Health Collaboration has shaken the base of official dieting guidelines and diet regimens. The report argued ‘Eating fat does not make you fat’.

Thus, do not plunge into diets that are simply absurd and has no touch with nutrition at all.

Weight Loss Methods You Should Never Think of Trying

Is it sensible enough to adopt weight loss methods that hamper our health?

Can anyone really be so silly? The world is plagued with such freaks who swear to lose their body weight by hook or crook. The only drawbacks they face are that the hooks and crooks ruin their healthy lives at the end of the day.

God knows what not you do to just shed off those few extra pounds. And some of those what-not can be extremely dangerous and even fatal.

Don’t Even Think Of Trying These

1.     Tapeworm Dieting

There are ladies who actually take up this tapeworm diet to lose weight

In this dieting regimen, the worm grows in your body after the consumption of the worm egg as a pill. The parasite feeds on the food you consume and extracts energy from the fats. Slowly and gradually it gets larger and you shrink, on the contrary. There is medication available to kill the tapeworm after a few months.

It is not as easy as it sounds. The tapeworm diet has proved to be fatal as it causes nutrient deficiency diseases, extreme pain in your stomach, etc. As mentioned in www.bigthink.com, a woman nurtured a twenty feet long worm inside her which in turn infested other worms into her intestines and blood causing her immediate death. She died satisfied maybe as she had lost sixty pounds prior to her death.

2.     Starving For Days And Days

Young girls have made this into a habit of starving themselves for days and days. Eventually, they get hospitalized due to various medical complications.

This is definitely not the correct method to lose weight. There are some nutrients and energy supplying foods that our body needs every day to properly function and most importantly, keep us alive. If you terminate that intake and starve yourself continuously, it could cause your death.

3.     Drunkorexia

It is term developed recently for the methods the teenagers and adolescents adopt to lose weight.

When you skip your meals to drink alcohol, when you drink excessive alcohol and puke out, it is then called Drunkorexia. It is kind of a fusion of improper or under eating and excessive alcohol consumption. This is an extremely bad method to lose weight. It causes your body to lose its immunity, digestive problems, nausea, etc.

Excessive alcohol consumption also hampers your health.

4.     Feeding Tube Diet

There is a feeding tube that is put into your nose that is supposed to run down to your stomach. One needs to consume a solution of protein and fat for the period of ten days.

Although you need not remain in the hospital for this period of feed tube dieting, you would need to carry the solution wherever you go. The most embarrassing part is that hose would be visible to everyone. Apart from making a hole in your pockets, the side effects of this feeding tube diet can be constipation, exhaustion, and bad breath. Eeww!

You should never try this because ten days you have stayed without food surviving on that liquid. It robs the body of so many vital nutrients and can make you very weak.

The weight loss methods mentioned above are extremely dangerous. If you want to stay fit and healthy, eat right and work out intensely. That’s the key to it.

All these disgusting diets are the extraction of good health and wealth.

Why Should You Be Using a Fitness Tracker?

Does wearing a fitness tracker make a person fit or conscious of fitness?

Does that really mean that millions of people sporting that fitness band will not suffer from any sort of heart disease? Or gastroenterological problems? Or high blood sugar levels?

Is it really so? Or it just remains with them as a mere accessory?

What can a fitness tracker do for you?

Fitness trackers are the bands adorned by us to keep a track of our physical activities. They also help in monitoring the functioning of our body. It acts like a pedometer keeping the account of steps we take each day. The fitness tracker also has other impressive features like measuring our skin temperature, the oxygen level in the blood, heart rate, body weight, and perspiration rate.

Few brands have launched these fitness trackers that are believed to measure your sleep along with all the above-mentioned features. Summing up all of this, it seems that the fitness tracker is useful to the humans. The modern world which is inhabited by fitness conscious individuals can feel to be empowered by medical expertise by possessing a fitness tracker. There is no need to visit a doctor to get a routine check-up done.

Brands that launched fitness trackers

There are many companies that have been successful in launching fitness bands like Garmin Vivofit, Nike+ FuelBand, Misfit Shine, Basis Peak, and Magellan Echo.

There are fitness tracking applications built in the Apple watches and Samsung gear watches. Thus wearable health tracking devices are a big hit with people all around the world.

How useful are these fitness trackers?

No one can guarantee the accuracy of such devices. The accuracy of the measurements monitored depends on various factors. And sometimes those factors are beyond the tracker’s programming abilities.

Suppose you are curious about the accuracy factor, you can do a test. Wear two to three fitness trackers of different brands and see the result. They will give varying readings after the monitoring of our functioning of the body. Now can you imagine how useful it is?

These fitness bands cannot overpower conventional methods of body check-up and monitor the body functioning. And in the case of measuring sleep, scientists have oppugned that how does wearing a fitness band around your wrist help to measure sleep when sleep is actually measured by brain waves. Point to be noted, please.

You are logical enough to decide how much useful are these fitness trackers.

In nutshell

Fitness trackers definitely help us to some extent by giving initial readings of the intensity of our physical activities and it helps to keep us motivated.

That does not mean that we can depend entirely on these fitness bands to keep a track of our fitness level. No matter how much advanced these trackers are, it can never be accurate and possess the expertise a doctor is empowered with.

So use a tracker if you want to but do not get into the mad rush to possess it just to make yourself feel as a self-proclaimed doctor.

Everything That You Need to Know About tummy Fat

Hate that tummy fat of yours which bulges out in whatever you wear or even more obnoxiously prominent when naked?

That, being a rhetorical question, serves to state that each and every one of us simply hates tummy fat. In fact, no matter how much fat you become, by default, it would always be the tummy fat which would be the center of all our worries.

The layers of fat piling up in your tummy worsen the cosmetic appeal of the body by giving it a miserable protruding look and also hamper your health.

How Is Tummy Fat Harmful For Health?

Apart from hampering the beauty of a body, tummy fat is a villain to our health as well. The excessive fat stored in your belly causes an increased risk rate of heart diseases and high blood sugar levels. Thus reducing tummy fat is highly recommended as it lowers the risk of such health problems.

How To Get Rid Of That Disgusting Tummy Fat?

Curb down the level of calorie intake

Start following a strict dieting regimen that regulates your calorie intake for every meal. Feed on meals that comprise mostly of fruits, vegetables, and lean meat. You should have food that provides more fiber than carbohydrates. To be precise, you need to maintain a low-carb diet in order to get rid of that tummy fat.

When the term calorie is mentioned, sweets and desserts are found to accompany it. If you really want that bulge in your belly to disappear then you need to ditch the thought of sweets and desserts. Do not indulge yourself with drinks that have sugar in it.

Drink water and keep yourself hydrated

Always keep yourself hydrated by drinking plenty of water. Drink at least eight glasses of water in a day. Water flushes out all the toxins in your body and keeps you fit.

It helps in reducing your tummy fat by a therapy known as water therapy. Drink a glass of water thirty minutes before every meal you take. Water keeps you filled throughout the day, thus reducing your appetite and food intake which automatically makes you get rid of the belly fat.

Exercise in intervals and avoid crunches for the time being

Exercising in intervals helps in a rapid loss of tummy fat. Suppose you jog or do cycling intensely for five minutes then slow down to stretch yourself or slow marching that will help you regain your breath and again resume the high-intensity workout.

It is recommended to do alternative exercises like planks, squats, side stretch, etc. instead of crunches as it doesn’t work when the tummy fat is still piled up. Crunches can be done when most of the belly fat is gone and the effect of it can be seen when the abs get flattened.

The reduction of tummy fat takes time. So you need to remain motivated throughout the process. Keep tracking your progress and measuring your tummy till it gets flat.

Slip into that sexy dress without worrying of the bulge anymore.

5 Tips To Get Started if You’re a Non-Runner

Thinking of starting to run? Are you a non-runner? Have you got tired of lazing around in the house?

Or is your daily exercise routine getting monotonous?

Then running could definitely set you off to a more exciting level of fitness. Think about it.

5 Tips To Getting Started If You Are a Non-Runner

  • Engage in some other physical exercises, then infuse running gradually into the routine

If you are one of those who does not have the habit of exercising daily or involve in any sort of physical activities, then starting to run right away is not a good option. You can begin with a walk and then run in the intervals. Begin with more walking and less running. Then gradually get the pattern inverted by running more than walking.

  • It is not mandatory to walk for getting started with running. You can do few short bouts of other exercises that you prefer any day and then run in the intervals.

And for the ones who have followed their fitness regimen diligently till date, irrespective of the fact that how boring it has turned for them, it is a great time to infuse running into your exercise routine. Since you people are already in the fitness-conscious zone, you know when to run and then slow down for a march or maybe a walk to regain the breath and then again hit tracks.

  • Keep your core tight and engaged

You need to keep a check on your body posture while you start running if you are a non-runner. If you let your tummy loose while running, then it wouldn’t be effective.

Keep your back straight and the core engaged while you run. By core engagement, it is meant that you need to pull in your stomach without holding your breath and maintain the tension there while you run.

Otherwise, you would soon develop a backache and getting rid of that paunch can remain a dream.

  • Decide on your suitable running route

Before you get started you need to select a running route that you are comfortable with. It can be a park, it can be the treadmill, it can be your house lawn, it can be the riverbanks, it can be the countryside roads, etc. Wherever you feel you can be secure while running and can enjoy the route, decide on that. And then hit the tracks.

  • Avoid listening to music while running

You need to avoid listening to music while running because your mind wanders away from the activity and you tend to miss the ‘high’ that runners feel when they enjoy running to the fullest.

  • Invest in good running shoes

You need to invest in shoes that are specifically made for the runners. They keep your feet safe from any injury while wrong shoes or old, worn-out shoes hurt your feet while running.

The transformation from a non-runner to a runner needs determination and excitement to get started with running. You need to hit the real tricks of running to experience that “runner’s high”.

Yes, that term is not a myth. It does exist. You just need to make it right.

From being a non-runner, soon you could be termed as a runner.

Your Personal Trainer Won’t Change Your Life!

If you prefer slugging in your couch the whole day, then do not expect your personal trainer to change your life.

Many of you feel that getting a renowned personal trainer to train you will make you fit within a certain span of time. Is it really so?

Do you seriously feel getting instructed by a fitness trainer will change your life?

Then it’s high time you change your outlook. Your life will change simultaneously.

Personal trainer is not meant for changing your life

The recent times has witnessed that the fitness industry is struck by glamour. People nowadays tend to believe that staying fit is equivalent to look good and being in good shape.

The fitness experts and personal trainers are busy updating photographs of overweight people and their transformed figure after undergoing the fitness training, workout tutorials and ads for fitness gears. Hence, people fail to remember that a personal trainer is not meant to change your life. In fact, they motivate you to lead a fitness-conscious life and challenge you to change your life yourself.

The very common misconceptions people have about personal trainers can be clarified by enlisting these true facts :

  • A personal trainer does not help you lose weight

Many of you continue to have this misconception that you can easily shed off that excessive body weight of yours if you get trained by your personal trainer. Well, it is not entirely your fault. This incorrect notion is popularized by the publishing of dramatic weight loss photographs of certain individuals.

Your personal trainer trains you to perform some physical activities and exercise so that you stay fit and your stamina increases. Trainers are there to make your workout effectively, which in turn builds muscles, reduces stress and enhances your metabolism.

Working out has a bunch of effects on your body and weight-loss is one of its side-effects.

  • It is always not necessary for a personal trainer to have a perfect body

You must be sitting and assuming that each and every personal trainer or any fitness professional is meant to have a perfectly toned and flawless body. That is a myth.

It is really not necessary for your personal trainer to have six-pack abs or 18-inch biceps but it definitely necessary for your trainer to not have a paunch. To be precise, a trainer should be flawless in performing physical activities and motivating others to stay fit. Having a perfect body doesn’t really help in the fitness-related skills.

To conclude, it would be better to remind you the fact that a personal trainer will not change your life. Personal trainers do not change you, in fact, they give you space to challenge yourself so that you can change your lives. They do encourage you to stay fit and increase your stamina and flexibility to perform any physical activity.

The fitness trainers promote an active lifestyle. When you become fitness-conscious, you are the one to have a changed lifestyle.

Lives change due to fitness, not due to personal trainers.