Weight Loss Diet Programs Eagle River AK
Goal Setting is a Must for Fitness and Fat Loss
14 Sep, 2010
Posted by: Natural Medicine In: Fitness | Personal Growth
by Darin L. Steen
In working with well over 500 clients that have graduated from the Fat loss LifeStyle 12 Week Body Transformation System I have learned a lot about what motivates people to make lasting change.
One facet of most people’s fitness and fat loss programs that usually gets overlooked is goal setting. It is a fact that only 3 percent of the population has a goal that lasts past the second week in January. But you need to have something to shoot for. You also need a way to track your progress.
Below is a simple, usable goal-setting strategy that you can personalize for yourself.
Please know that if you do not work out with weights, focusing only on cardio, this technique will not work for you – even if you eat better.
What is leverage? It is something that gives you more strength or power than you would normally have.
In order to have leverage when you set a fitness goal you must have a precise goal, an exact deadline, and you must have emotions attached to the completion of the goal.
The goal is the “what,” and your emotions are the “why.”
When you have a what and a why, you have leverage. You have more power to consistently get your work-outs in. And you have more incentive to eat small healthy meals often.
Plugging in your emotional reasons for wanting to peak your fitness and fat loss is crucial. It is the why to the what. It does not matter what they are. Just make sure that they are real for you. Pick the top two or three emotional reasons why you must become healthier, leaner, stronger, and more energetic.
You’ll want to make sure you have a very precise goal. An example of an ineffective goal would be “I want to lose some weight” or “I want to feel better”.
A better goal would be “I am going to lose 2 inches off my waist by such and such a date (some date six weeks into the future).
Most people make the mistake of only using the scale to see if their fat loss program is working. The scale does not tell you the whole story. It will not tell you if you are replacing fat with muscle. It will not tell you if you are losing valuable water, muscle, or fat.
Ideally you should use a one site skin fold caliper kit. It is very quick, easy, and consistently accurate. Within one minute you will know your overall body fat percentage, fat weight, and lean body mass. Armed with this information you will be able to really tell if your fitness program is working.
If you are reluctant to use a skin fold caliper kit, at least use a tape measure and a scale.
A measurement around your waistline and a scale weight can let you know more than just using the scale. If the scale stays the same, but your waistline is less, then you know that you have gained muscle and lost fat. It’s not as precise as a skin fold caliper kit, but it is much better than just using a scale.
Below is an example of our goal setting tool that we use with our client...
New Research Finds Water Helps With Weight Loss
26 Aug, 2010
Posted by: Natural Medicine In: Eating and Lifestyle | Fitness
New research presented at the 240th National Meeting of the American Chemical Society provides clinical evidence that drinking enough water can be an important key to losing weigh .
According to the research, two 8-ounce glasses of water before meals, helped with weight loss.
“People should drink more water and less sugary, high-calorie drinks. It’s a simple way to facilitate weight management.”
The study included 48 adults aged 55-75 years, divided into two groups. One group drank 2 cups of water prior to their meals and the other did not. All of the subjects ate a low-calorie diet during the study. Over the course of 12 weeks, water dri...
Stay OFF the Scale to Monitor Your Fitness Fat Loss Program
31 Aug, 2010
Posted by: Natural Medicine In: Diet and Excercise | Fitness
by Darin L. Steen
The only thing that can come from using only the scale to determine if your exercise program is working is “Bad News”.
If you really want to know if your fitness / fat loss program is working you need more tools. The scale simply will not give you the true answer to the question, “Am I gaining muscle and losing fat?”
What Can the Weight Scale Tell You?
Your body is made up of about 60-65 percent water.
A 160 lb. person contains about 100 lbs. of water. That water goes in and out of cells, muscle and organs, depending on many factors.
Judging by the weight registered on the scale, you cannot tell whether you’re gaining or losing fat, or gaining and losing muscle.
But with a little education and a couple of simple tools, you can be well on your way to monitoring the success of your program. Within minutes you will be able to deduce what is working and what is not working to get you closer to your fitness goals.
Then, do the things that work, and stop doing the things that don’t work. It’s as simple as that.
While some of these seem to be common sense, I have found that we are very emotional when it comes to fitness and fat loss. By working one on one with over 700 clients in the last eight years, I have found that most of my clients loose their common sense when it comes to their body fat level.
Below are only a few of the many reasons why your weight could be fluctuating on the scale:
My point is that your body weight fluctuates for so many reasons, you can’t easily determine what is causing it.
Three Tools to Determine the Effectiveness of Your Weight Loss Program
Three ways that are far better than just using the scale to see if your fitness program is working are: