For Better Results - Pick up the Pace

Do you ever find yourself wishing you could see the results of your weight loss efforts a little quicker? Maybe you'd like to shed a few more pounds before Spring Break. Would you like to drop a dress size or two before Summer arrives?

Good News! Simply pick up the pace during your workouts. Varying your pace can help your body burn more calories.

Pick any cardio exercise you enjoy ( like running, swimming, rowing, or even your treadmill). Warm up for 2 minutes at a moderate pace, then pick up the pace and put her into really high gear for 30 seconds. Shoot for the highest intensity you can safely manage.

Then - Slow down and do a couple minutes at a slower, more normal pace so you can begin to catch-your-breath.

Gradually pick up the pace again for a minute or two, then back off again for a few minutes. Slowly return to a more comfortable pace. ( This might take a few minutes - depending on the length of your workout and how much time you need to recover. )

Repeat these steps eight or ten times. You'll maximize your weight loss and muscle growth while you burn more calories in less time! You really can exercise and lose weight fast!

Combine weight or resistance training with flexibility and aerobics to burn fat even faster! Pick up the pace and you too can sculpt a leaner, sexier looking body before swimsuit season! Health and fitness experts agree - the quickest way to lose weight is with daily exercise and a healthy diet!

The Rest of the Story

     We've all heard of that wildly popular book  - "Think and Grow Rich". History is filled with classic rags to riches stories that can help motivate even the most skeptical among us.

    And who hasn't seen or heard of the awesome success achieved by many a popular sports figure. Legend has it that Michael Jordan - perhaps one of the greatest basketball players in recent history - was cut from his high school basketball team. His first attempt to make the team resulted in disappointment.

And then, he used that setback or failure to move on and get better. Much, much better! He practiced alot. Most likely every day. Rumor has it that his Mother had to drag him off the basketball court and into the house for Supper and bedtime.

What can you and I learn from the great Mr Jordan? Always mind your Mother - and never give up! If you want to accomplish anything keep practicing. Keep moving in the direction of your goal. Whether you want to lose 2 pounds or 52 - you can.

    First, you have to decide upon your goal. Then, start taking action towards reaching your target. And keep practicing. Keep taking action - everyday - if you must. Enjoy the journey and savor the thrill of the experience!

If your goal is a big goal - break it down into smaller, more manageable pieces. Want to lose 50 pounds? Set your sights - at first - on losing a single pound or two. Then 2 more. Many a health expert - people much more knowledgeable than me - recommend 2 pounds per week is a healthy and safe weight loss target. So, give yourself some time to drop those 50 pounds. if it takes you half a year - that's great!

The great inventor - Thomas Edison - didn't succeed at crafting his first light bulb until he had found hundreds of ways that didn't quite make it. His goal took time - and lots of setbacks! The great violin masters didn't reach their incredible levels of mastery in a week or even a year. They practiced and practiced some more. Their amazing talent took years to develop.

That famous Subway guy - Jared - took a year or maybe longer to shed his extra pounds. And he kept practicing those 2 simple habits anyone can choose to adopt. He walked - alot. And he watched his calories! Simple choices. He chose to enjoy eating healthy foods and and exercise regularly. Together, these simple habits helped him reach his weight loss goal! 

    Even small changes can bring great success. Think about it - If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. So, what if you were to cut your calories - just a little - every day? One less beer. Or perhaps passing on that morning donut. Go for a protein rich egg-white omelet instead.

     You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. Health experts agree - the quickest way to lose weight  and keep it off - is the combination of exercise and diet.

Start Losing That Belly

We all have to start somewhere! The simplest steps eventually lead to great results. The Best Way to Lose that unsightly belly fat is with a two-fold approach.

Plenty of aerobic, heart pumping exercise combined with eating healthy foods are the keys you need to shed those unwanted pounds. Kickstart your metabolism with some early morning protein. Then get as much exercise as you can throughout the day!

First – Start getting in better shape fast by taking a walk. Yes, a nice, pleasureful, low-stress, relaxing walk. Burn some calories and let your mind wander. Catch up on your thoughts while you enjoy nature and start your journey to a fitter, leaner body!

Step 1. Go for a walk. It’s that easy to reap the benefits of moderate endurance exercise. Each time you go - simply walk a little farther. As the weeks pass, gradually increase the pace, and distance of your walks.

Step 2. Every two weeks, increase the duration of your workout by five minutes. Also, add five minutes of total-body stretches to the beginning and end of your workouts (for a total of 10 minutes of stretching). Improving your flexibility makes your workouts easier over time.

Step 3. After exercising moderately for a month, add a five-minute vigorous workout three days a week. For example, if you’re walking, speed up to a fast walk or slow jog for a total of five minutes, on three of the days you work out. After two weeks, increase the higher intensity portion of the workout to 10 minutes. Two weeks later, increase it to 15 minutes of vigorous exercise, and then two weeks later do 20 minutes of vigorous activity, three to four days a week. This is a healthy activity that will help you reduce your chance of illness and find more pleasure and vigor in your life.

If you are unable to find time to walk for 30 minutes at one time, take a few mini exercise breaks. Try several 10 or 15-minute walks a day. It all adds up to better health. For the best results many avid walkers enjoy at least 45 minutes of brisk walking. Start today – Exercise is - for many - the quickest way to lose weight!

You’re probably already walking more than you think. And by taking advantage of opportunities all around you to walk more every day, you’ll be surprised at how quickly the steps add up! Walk up the stairs instead of riding the escalator at the mall; take an after dinner walk with your family; choose the farthest spot in the lot at work; eat lunch outdoors instead of at your desk.

Walking 30 minutes or more a day at a brisk pace is an excellent start to your weight loss program. Keep eating healthy foods and keep walking!