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Partner

2011-08-14T08:00:00.000-07:00

Find a partner. Sometime it is hard to commit to a workout and diet program on your own. By finding a partner (consider your spouse) you can stay motivated and help each other to stay focused. Also, it can make you feel guilty if you do lose focus. With a partner, you are more likely to stay on your routine.

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Don't Snack

2011-01-08T12:12:00.000-08:00

Some people feel that by snacking they will stay full and will not over eat. There is some truth to this. However, you may be creating a habit that becomes associated with a task.
Example: How often to you go to the movies and don't buy popcorn? Do you eat popcorn when you go shopping or while cleaning the bathtub?

Snacking can create habits that make you want to eat certain foods when you are not even hungry. This can result in over eating. If you want to prevent eating too much at meals don't spread your meals out too far. If you have lunch at noon and dinner at 7:00pm you will probably eat more than you need. Try eating your meals about four hours apart and no more than five. By doing this you will need to eat four meals a day. The result is that you will never get to the point that you are starving and end up overeating while preventing eating snacks as a habit.

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Happy New Year

2011-01-02T14:43:00.000-08:00

Guess everyone is making their New Year's resolution to get fit. Right? Well , forget setting crazy goals. Focus on making some small improvements from last year. I always see so many people in the gym from January 1 through February 28. That is usually as long as those commitments last.

Most is this lack of commitments is because goals are set to lose a certain amount of weight. Without a plan to do so, you will see very little result or reach your goal and then quit. Set goals to exercise more and eat less. Give up a food that you normally eat a lot of and replace it with a leaner healthier food. Commit to exercising three times a week. This will allow you to be flexible to when you exercise and will help to to taste committed even when things arise that prevent you from working out.

Good Luck and Happy New Year!!!

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Better Looking Abs

2010-12-24T11:03:00.000-08:00

Nice abs look good and make us proud. However, it's hard to loose the fat to show off the abdominal muscles that lie underneath. Too often we feel like we can get that washboard look from doing crunches and situps. Although this helps to build these muscles, it does little to help remove the fat to show off these muscles.

Make sure that you include some good cardio for burning calories. Losing weight will help you to burn off the fat that hides your six pack. Focus on a good diet along with exercise to expose your nice abs.

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Exercise for health

2010-12-22T08:24:00.000-08:00

So, have you ever considered that not everyone is looking to have that nice tight body? It's true many people are not into that look and many people aren't attracted to others that have rock hard abs. Most people look the way they do by choice, they have the body they want and do not desire to have less than 10% body fat. Just because you have certain goals, don't assume that everyone else isn't happy with their appearance.

Now for those people that love the way they look: Remember you do need to exercise to stay healthy. Schedule about an hour a week of good cardiovascular exercise to get your heart rate up. This will help you to feel better and even rest better at night. With any exercising you need to include stretching.

Holiday Calories

2010-12-20T07:05:00.000-08:00

We all get concerned about gaining weight during the holidays. It's not just all of the extra food but the lack of exercise. Here are a few tips to help you with the holiday weight gain.

Devote a few minutes on each morning doing a few simple exercises. Just 10 minutes could burn off those two extra sausage balls you ate.
Control the sweets. Limit the amount of cookies, brownies, and cake that you eat.
Eat a healthy snack before going to the Christmas parties. This help keep you from being quite as hungry.
Drink plenty of water. Water will help you to fill full and may help to prevent over eating.

Happy Holidays!!!

Fast Food = Fast Fat

2010-05-13T17:45:00.001-07:00

Cut out all of the fast food. Heck just look at the fat content of some of the fast food meals. That's enough to make you stop eating it. It seems that we some times trade convenience for health. But there are some healthier fast foods. Get a nutrition guide and just take a look.

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More meals each day

2010-04-06T14:51:00.000-07:00

To help lose weight and maintain weight loss, you should eat about six meals per day. By doing this you avoid getting hungry which can lead to overeating. Is unfortunate that we are taught to eat only three meals a day. The bad thing is by the time you wait 5-6 hours to eat you are starving. This usually leads to overeating. Dieting and weight loss isn't about cutting out meals, it is a bout eating steadily throughout the day. In our work environment, we are normally given one lunch break during the work day and not three. However, you can take advantage of eating healthy snacks during your breaks. This will help prevent you from getting so hungry and eating too much during your next meals.

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Fitness Foods

2010-03-29T17:59:00.000-07:00

Fitness Foods: "Do you need to eat less to lose weight? Are you eating the right things? There is a good chance that you are eating foods that you feel are healthy, but are causing you to put on the pounds.

-A lot of fruits are high in sugar.
-Most meats contain a lot of fat.
-Many harmless snacks contain more calories than most of your meals.
-Many drinks fill you with calories but do not fill your stomach."

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Want to stop over eating?

2010-03-25T18:01:00.000-07:00

This has worked for me... There have been so many times that I would go out to eat and have an appetizer, entree, drink, and dessert. I may sit down and have a 1200-1800 calorie meal! That is crazy for one meal. But when you are 22 years old and work out 3-4 hours a day it is no big deal. But when you are in your mid 30s and get to workout 3-4 hours a week, those calories can build up. So I started drinking lots of water before I eat. This helps me to feel full much faster and prevents me from over eating. Give it a try. Drink two glasses of water before you eat and see if you don't start eating less over a period of time. Now that my body is use to it, I eat much less.

Good luck! www.exercise-diet-nutrition.com

Sugar: The Enemy

2010-03-20T11:14:00.000-07:00

Too much sugar can lead to excessive weight gain. Watch how much sugar you eat each day. Simple sugars are more difficult to burn off. For those sweet cravings, try eating complex carbohydrates like in sweet potatoes and whole wheat bread. You need the carbs for energy but if you are not actively working out, too many carbs can not be burned and get stored in your body. So watch your carbs and limit the sugar.

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Don't Give Up

2010-03-19T05:41:00.000-07:00

We can make excuses all day long to not do something. However, exercise and proper nutrition are two things that you can not afford to give up. When you feel that you don't have time, make the time. Just don't make the decision to not do anything. Get a jump rope and use it for 4-5 minutes. Atleast you will get your heart rate up and burn a few calories.

To help stay motivated, think of all the reasons that you should watch your weight and exercise:

To be healthy for your family
Setting an example for your children
So you look better
To increase your confidence
To be noticed more often
So that you can feel proud of yourself

Keep focuses and make sure that you exercise a little each day and keep a close eye on what you eat.

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Eating less can make me gain wait???

2010-03-18T17:45:00.000-07:00

Is eating less better? Some people think that if you eat less food you will lose weight. This is somewhat true but not exactly true. Basically to lose weight you have to burn more calories than you take in. However, if you cut out meals and starve yourself, you body will sense this. So to survive your body will start storing more fat. This reaction to the lower calorie intake can be counterproductive in your quest to become trim.
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2010-03-17T11:22:00.000-07:00

Don't put it off. Get started today. Many people just let excuses get in the way of beginning their diet and exercise routine. Don't do this. Start today by counting your calories and adding a few exercises to your daily routine.

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