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Strength Training For Weight Loss
Strength training includes any type of exercise where you work against resistance. This includes any movement using your own body weight, bands, tubes, resistance machines, or free weights. Incorporating a strength training routine into your weight loss program can help you lose weight. First, resistance training is a great calorie burning exercise. On average you will burn approximately 200-400 calories per session. Another benefit of strength training is that your metabolic rate will stay elevated for some time after the workout.
Some research studies show that metabolic rate can stay elevated for more than 12 hours. This means you are burning more calories even at rest. However, the main advantage of strength training is that it preserves muscle so as you lose weight more of it comes from fat. If you continue resistance training for several months you may actually gain muscle. Adding muscle is great because it takes more energy to fuel the extra muscle with most of these calories coming from fat. As with any new exercise start gradually. Begin lifting a couple of days a week using light weights at first. As your confidence grows, you can increase the number of days you train, the amount of weight you use, or the number of exercises you do. An appropriately designed resistance training program can be an effective tool for weight loss.
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The Biggest Loser Club Tip: Diet Information For Healthy Weight Loss
While much of mainstream weight loss diet information targets women, you may wonder, “Do men and women lose weight differently?” Probably not, but it has been suggested that the triggers for eating are different for men and women.
For men, stress seems to be the one emotion most often associated with overeating. Many overweight men can trace their weight problems back to stress. There are many ways men can control stress in their lives, and it starts with implementing a successful weight loss and diet plan. Identify the stress and change your response it. In other words, replace overeating with a more positive behavior. There are many alternatives to choose from such as going for a walk, reading, listening to your favorite music, or calling a friend. Develop some constructive behaviors and have them ready to go when stress triggers the desire to overeat or eat something you shouldn’t. Another method of controlling stress is by actively practicing stress management techniques. Examples of stress management techniques can be found below.
Relaxation techniques
Imagery
Meditation
Yoga
Tai chi
Progressive muscle relaxation
Exercise
Being fit and healthy also increases your ability to deal with stress as it arises
Organization skills
A neater physical environment at the office and at home decrease clutter and reduces stress
Time Management Skills- learning to prioritize tasks and avoid over-commitment reduces stress
Stress reduction will not only decrease your urge to overeat but also positively affect other aspects of your life. Ultimately, how you handle stress is up to you. Learning to deal with stress will improve the long-term success of your weight loss program.
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The Importance of Weight Loss Support
There is no denying that weight loss is a difficult challenge. You must make so many changes in order to lose weight; at times it can become overwhelming. This is one reason gaining support is vital for success. Most of you will not travel down the road to weight loss on your own. At some point in your journey you will need a helping hand.
Start locating individuals and/or groups that can provide the supportive relationships you need to be successful. Weight loss support truly is about developing relationships. The greater your support network the more resources available to overcome obstacles when they arise. You may receive support in a variety of forms. One powerful type of support helpful for weight loss is emotional support.
An example of emotional support may be as simple as a friend complementing you on how well you did in aerobics class last night. Emotional support can help you through a tough time by listening, providing encouragement, or expressing acceptance for you. Emotional support makes you feel good and assists in keeping you on the path to weight loss. Support can also be more tangible and practical such as keeping your children while you go exercise or providing you with financial assistance when you are in a bind. Enlisting support is important for your weight loss efforts so get busy recruiting your team.
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The Biggest Loser Club Tip: Choosing An Effective Weight Loss Program
With so many weight loss programs on the market, selecting the right plan to meet your needs can be a difficult chore. Before joining a weightloss program you should investigate all of your options. Don’t settle for the first program you find in the phone book, because it might not be right for you. Collect as much information as possible about each potential program so that you can make an informed decision. Healthy weight loss programs that are safe and effective should:
Teach healthy eating and calorie reduction without eliminating specific foods or food groups.
Provide proven strategies for making positive and healthy behavior change
Consider your cultural differences
Encourage participation in a structured exercise program and increased daily physical activity (taking the stairs instead of the elevator, etc…).
Promote a steady and slow weight loss over time to reach target weight loss goals
Provide medical supervision if the program includes consuming meal replacements or special diets like a very-low-calorie diet.
Have a plan to assist you in keeping the weight off after you have lost it.
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Family Support for Weight Loss
If you are to succeed in losing weight you must have your family onboard. They must be your biggest cheerleaders. Below are several important things your family should do and avoid as they assist you along this process.
Things to Avoid
Threats: Using threats will only serve to anger the overweight family member. Nothing positive can come from it.
Don’t conceal food.
The overweight family member will find the food sooner or later and be resentful.
Don't attack or lecture.
Avoid talking down to the overweight family member. This will make them feel worse about themselves not better.
Don’t expect perfection.
Weight is something that’s managed not cured. Be patient and compassionate if there is a setback.
Don’t avoid social activities due to the overweight family member’s weight. This will cause the person’s self-esteem to plummet and create resentment towards the family
Things to Do
Be positive: Always be willing to provide an encouraging word and pat on the back.
Keep a relaxed atmosphere at home. This allows plenty of time for the overweight family member to devote to eating right and exercising more.
Be an exercise partner.
Forgive lapses. The overweight family member feels badly enough as it is, no need to make them feel worse by coming down on them. Stay positive and move forward.
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The Biggest Loser Club Tip: Use an Online Journal
When searching for an online weight loss diet program, try to find one that has a journaling component. The use of an online weight loss journal is helpful for several reasons. Keeping an online diary allows you to create a written scrapbook of your path to weight loss. To spice up your journal you may want to include digital pictures showing improvements over time. These pictures can provide additional weight loss motivation for yourself and to others. Another key benefit of keeping a diary is stress reduction. Expressing your feelings honestly, overcoming obstacles, and dealing with setbacks in a journal can help you release the stress you may normally bottle up inside. An online journal can also be used to record goals. Writing down your goals in a journal makes your online weight loss diet aspirations seem more concrete and can increase your level of commitment. Some individuals like to use daily entries while others prefer writing on a less frequent basis. The more open you are the better you will understand issues that keep you from achieving your weight loss goals.
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Understanding Variety, Balance, and Moderation
A study conducted by the American Dietetic Association found that 2 out of 5 people surveyed thought eating a healthy diet required giving up the foods they love. Actually nothing could be further from the truth. Avoiding your favorite foods will only lead to binging on that very food somewhere in the future. There are three important guides to use when developing a healthy diet: variety, balance and moderation.
Variety – You should select a number of different foods within a particular food group.
When you eat the ‘same foods’ every day you miss out on important nutrients found in other foods within the same group. For instance, if you only eat carrots as your vegetable source, you get plenty of vitamin A but no folate. Folate is found in dark green vegetables like spinach, broccoli and asparagus. Another reason to add variety in your diet, particularly for fruits an vegetables, is that each color of fruit or vegetable contains different cancer retarding substances called phytochemicals.
Balance –You should eat foods from all of the five different food groups. The different food groups are:
Grains
Vegetables
Fruits
Milk
Meat and Beans
If you eat a bean burrito with salsa, an apple, and low fat glass of milk, you have covered all of the groups. Try to consciously consume balanced meals throughout the day. Overeating any particular group will cause you to miss vital nutrient found in other food groups.
Moderation –You should use portion control at meals and not over consume any one food. Realize that there are no “good” or “bad” foods. All foods, even those that are high in fat, have there place in a healthy diet plan but must be controlled.
By using these three pillars of a healthy food plan you can lose weight and adequately fuel your body throughout the day.
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The Biggest Loser Club Tip: Go Online for Fitness
For those who are cyber savvy going online to meet your fitness needs is an excellent idea. There are many personal training businesses providing online weight loss exercise programs. Before choosing a program you first should asses your needs. What type of services are you looking for? If you know little or nothing about exercise it is probably wise to join a comprehensive program that provides as much information and one on one attention as possible. Someone with more fitness knowledge may choose a less inclusive service, say for instance provide just a workout plan with none of the bells and whistles.
No matter what online weight loss exercise option you choose the program must be structured to consider your personal goals, your unique life circumstances and take into consideration your equipment availability. Cost of online fitness programs vary based on the number of services offered. Some services include personalized online or phone consultation with a fitness expert, tracking your exercise and weight loss goals, daily e-mailed workouts, online access to support groups through their website, articles, tips and a lot more. There are some relatively inexpensive and even free sites out that may provide some or all of these services. Choose wisely, work hard, and you can achieve your weight loss goal.
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