Self Improvement Book
Tuesday, September 26, 2006
  Simple Tips to Help You Lose Body Fat in Less Time
If you're looking to lose some unwanted body fat, this article will show a few simple, proven ways to shed more fat in less time.

Drink more water throughout the day. Drinking water will help you feel fuller throughout the day. You will be less likely to be hungry and less likely to snack. Try drinking an 8 ounce glass of water or flavored water before you eat. The water should help you feel less hungry so you will eat less during the meal. If you are new to drinking water each day. Start out drinking one quart of water per day. Slowly increase your water intake up to a total of 64 ounces per day. If you are not use to drinking water and then you suddenly start to drink a lot of water, you can mess up your electrolytes. So start out drinking water slowly, just as you would start an exercise program slowly and slowly increase as the days go on. Did you know you can live for weeks without food, but only a few days without water? Water is essential to overall good health and helps to carry out the toxins from the body through the urinary tract and bowels.

Eat five to six small meals each day. One good rule to follow is to fuel the body with something small and nutritious every 5 hours. This helps to keep your metabolism running smoothly and efficiently, which in turn helps your body to burn more fat. If you eat one or two large meals each day will cause your metabolism to slow down. Skipping meals will cause your body to hold onto stored fat as a defense mechanism. Your body becomes unsure of when it will get its next meal. The body will conserve stored fat in case of future calorie needs.

Each meal should be a combination of high protein, carbohydrates and a dash of fat. Your plate should contain more fruits and vegetables than the protein or fat. A good rule to follow with how much protein to consume at mealtime is just enough that would cover the palm of your hand. Anymore protein than this eaten at one meal will automatically turn into stored fat, which is exactly what you doesn’t want to happen. Never skip breakfast. You should eat a well-balanced breakfast within two hours of awakening from an 8 to 10 hour sleeping period. Good sleep is also important for good overall health and burning fat. Sleep that has some dreams throughout the period of sleeping is a good indication that you are getting the kind of sleep you need.

High quality protein is found in foods like chicken, turkey, fish, eggs, milk and cheese. Quality carbohydrates are fruits and vegetables. Berries are especially good for antioxidants. Use breads, cereals and pasta sparingly and only as condiments. Take Fish Oil everyday.

Cardiovascular workouts 3 to 4 times per week are highly recommended to help you burn fat and calories. The safest exercise for bones and joints is a moderately brisk walk, 30 minutes at least per session, and 3 to 4 times per week. Cardiovascular exercise increases your metabolic rate and helps you to burn more calories throughout the day even while you are resting. Anymore than 30 minutes per day of cardiovascular exercise can lead to overtraining.

Weight train three to four times per week. Weight training helps you burn more calories and fat in the future. Weight training does not burn a sufficient amount of fat while you’re training. It is important to add lean muscle to your body. You burn more energy/calories just to maintain that lean muscle tissue. If your body has lean muscle you will burn more calories even while sleeping. The more calories you burn, the more fat you lose. This is why weight training is an important part of a weight loss program.

With all exercise programs, always remember to begin slowly.

Reduce your calorie intake slowly. In order to lose body fat, you need to burn more calories than you consume. Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar and high-calorie dressings or condiments. Try using spices to add flavor to your food.

As you reduce your daily calories, you should be able to observe in the mirror what effect it is having on your body composition and shape. If you don’t see results after a couple of weeks of reducing your daily calories, reduce than again by 150 to 300 calories per day. A slow, methodical drop in calories will allow you to find the number you need to keep losing fat without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will also slow down and you will stop adding lean muscle tissue. Over time, you will fine the number of daily calories you need to keep losing body fat without losing lean muscle tissue.

Author: Connie Limon. Please visit us online at: http://www.selfimprovementbook1.com We are an article and resource directory all about self improvement. Our mission is helping you overcome the difficulties of life and re-making these challenges into strengths. Sign up for our bi-weekly newletter.

This article is FREE to publish with resource box.


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Sunday, September 24, 2006
  Goal Setting Tips
Setting and achieving goals can be stressful. Start out with a goal you just about know for certain you will achieve. For example, if you actually want to lose a total of 20 pounds. Set your first goal to lose only 10 pounds. Once you celebrate reaching this first goal, then go for the maximum of weight loss goal you wish to achieve.

Each new year brings new resolutions. People make unrealistic promises to themselves knowing that many of them are sure to be broken. But we do it anyway, because it is a tradition that has been passed down through many generations. When we make these unrealistic promises and goals we only set up ourselves up for failure and unhappiness.

There are several ways to plan for reaching your goals that can greatly increase your chances for success and reduce the amount of stress involved.

First, goals should be written down. They need not be etched in stone. For example, say if you want to lose 20 pounds in the next two months, and two months later, you have only lost 15 pounds, don’t punish yourself as being a failure in reaching your ultimate goal of losing 20 pounds. Celebrate that you almost made it. Then set your next goal for losing that last 5 pounds. You can do it!

Many people would see this as a failure, get depressed, and go back to their unhealthy habits. The results are predictable. They gain back the weight they lost (or more) and end up back at square one. You don’t have to be one of these. Achieving part of your goal is still a success. You just need to realize that perhaps the first goal you set for yourself was a little unrealistic at the time. All is not lost. You at least achieved “almost” what you set out to achieve. Don’t stop now. Set another goal and go for it.

Achieving a goal is like driving to a different city. You never travel in a straight line. You make turns, take detours, and sometimes get lost (although most men would never admit to this). Do you go back home and start over? Of course not. You just make adjustments from your current location.

Taking the above example once again, losing 15 pounds instead of 20 is not failure! You need to make the necessary adjustments in your goal and continue on. Instead of dwelling on your inability to lose 20 pounds, consider that you now only need to lose five pounds. Since you just lost 15 pounds in two months, losing five more in the next month should be a snap. But if you do not, you simply make the necessary adjustments once again from that point. Each goal gets easier and easier.

You should also make reasonably achievable goals. If you need to lose 100 pounds, do not plan to lose it in the next six months. That is not only unreasonable; it can be dangerous to your health. However, losing 100 pounds in 12 months breaks down to slightly less those two pounds per week. That is certainly within reason.

If your goal is to earn a million dollars in the next year, that is admirable. But have you thought about how you are going to do that? If you are starting from scratch, that may not be a reasonable goal. Perhaps you should start by building a foundation first and shooting for your first million dollars next year.

Of course, if you plan on making a million dollars next year and only make 20 bucks, you only have $999,980 to go. Try not to have an all or nothing attitude when working toward your goals. If you make some progress, give yourself credit for it. Sometimes people set goals unrealistically for themselves without even realizing it. Setting unrealistic goals is almost always setting you up for failure. So try things in small steps. Celebrate each achievement as you go. Keep looking forward to that higher mark and the ultimate of what you are really after in your life. Eventually, you will win.

Author: Connie Limon. Please visit us online at: http://www.selfimprovementbook1.com We are an article and resource directory all about self improvement. Sign up for our bi-weekly newsletter. Our mission is helping you overcome the difficulties in your life and turning those difficulties in strengths.

This article is FREE to publish with the resource box.


 
Friday, September 22, 2006
  Self Improvement Book
Self Improvement Book is a new article and resource directory all about self improvement. Topics include:

Website Mission:

Helping others overcome the difficulties of life and re-making these challenges into strengths. We can make weak areas strong. We can expand and stretch our minds for an increase in the capacity to think and reason through problems, create new ideas and discover innovative solutions.

I am on a personal journey of self improvement.

On the website I offer self improvement resources from Higher Awareness Products, Life of Learning and Audio Motivation, AudioFire and CopyforCoaches products among other self improvement resources.

I also offer you products from Oasis Advanced Wellness - natural solutions for maximum health.

Please visit us and sign up for our newsletter. I will be sending out a newsletter about every two weeks. Send me your suggestions for improvement of the website and your self improvement articles or resources. I will add them to my directory.

Connie Limon

 

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