How to Begin Running for Weight loss

Busy people are always pressed for time. The good news is that like so much in life, the best things are free and running for weight loss is one of the best and most effective lifestyle changes you can make.

It is also an incredibly simple and inexpensive activity to partake in because running is the body’s instinctive response, whether you need to catch a bus or escape from a perilous situation and can be done anywhere with a track, with no equipment at all.

Many people find that they simply can’t continue past a few minutes before they descend into an ungraceful huffing and puffing (think of the Big, Bad Wolf). Fortunately, like most victims of disuse, this is easily remedied with an effective running plan.

Things you’ll need:

  • Running track or treadmill
  • If you plan to run indoors, a treadmill, preferably with incline capability and multiple speed settings
  • Running shoes
  • An effective running plan geared for beginners like Bob Glover’s The Runner’s Handbook.

Running Plan

The goal of any effective exercise program is to successfully cause the body to adapt to an increased demand or workload. For rank beginners, getting their bodies used to running will have to be done gradually, giving the body time to adapt adequately.

To do this you are going to alternate walking and running with the goal of being able to work up to 20 minutes of continuous running.

This is both a respectable goal to increase your confidence and will bring about marked improvements in your stamina and appearance. After the first month or so, you’ll notice that a lot of your old clothes are fitting you comfortably again. In my case, family and friends were the first to compliment me on my trim appearance. Most importantly, it will build an important foundation for more advanced fitness routines down the road, as you continue to improve.

The plan given below has been taken from The Runner’s Handbook by Bob Glover. I can honestly say, it’s one of the easiest and rewarding training programs conceived by man (no kidding). The confidence and energy-boost you get from it are the best bang for your buck in the world of DIY fitness routines. Moreover, it’s written by someone who’s a recognized authority in the field of competitive running and has introduced 1000’s of people to running in his. You can read more about him here.

Additionally, if you’re serious about your running, I recommend getting the Kindle version of this book. At $17 from Amazon, it’s practically a steal and may just become your best friend over your many hours of pounding the pavements. It also comes in hardcover form and is available

Week Run-Walk Ratio (minutes) Total Run Time
1 Run 1, walk 2. Complete sequence 7 times 7
2 Run 2, walk 2. Complete sequence 5 times 10
3 Run 3, walk 2. Complete sequence 4 times 12
4 Run 5, walk 2. Complete sequence 3 times 15
5 Run 6, walk 1.5. Complete sequence 3 times 18
6 Run 8, walk 1.5. Complete sequence 2 times 16
7 Run 10, walk 1.5. Complete sequence 2 times 20
8 Run 12, walk 1, run 8 20
9 Run 15, walk 1, run 5 20
10 Run 20 minutes non-stop 20

 

Coach Glover’s key reminders for following this program are:

  • All running should be done at a conversational pace and all walking should be done briskly.
  • The numbers are there to help you to take the guesswork out of it, so all you have to do is follow the plan.
  • You’ll see your best results when you follow the plan faithfully, 3-5 times a week.

For those wishing to expand their running arsenal with marathons, speed training and hill-running, this book is equally helpful, as it is for beginners. You can find it here on Amazon.

Expect plenty of protests of from your body, along with some shortness of breath and soreness in your lower body. If you persist though, you’ll find that these are only temporary as the body is a marvellous adaptive organism: it does precisely what it is trained to do!!!

Smoothies For Weight Loss – The Best Diet Solution for Busy People

fruitsmoothies

Most of us know that generous helpings of the fruits and vegetables are just what the doctor ordered. Even if we don’t know why, we just know that broccoli is generally preferable to treacle tart.

The problem is when you’re surrounded by a treasure trove of mouth-watering desserts, sugar-laden junk foods and similar treats, fruits and veggies generally feel like work. They have to be cut (heaven forbid), they don’t taste as great and they seldom leave us craving more. To put it mildly, they feel like ‘work’ when most of us would rather ‘play’ … with easy junk food that is. Obviously, something is amiss here.

smoothies-for-weightloss

Fortunately, there is any easy way out. Correctly made, a smoothie will deliver all the health benefits of a day’s worth of fruits and vegetables quickly and in a thoroughly satisfying way. The semi-liquefied form will allow your body to absorb and use the nutrients very quickly, leading to an almost instant energy boost and improvement in your mood.

You Need

What to Remember

Simple is Usually Better

As with any health-related move, you’ll find an almost dizzying amount of content and variety online, when it comes to smoothie ingredient ideas. Generally speaking, however, in order to maximize health benefits, using the only the most basic ingredients will deliver the best results. While there’s nothing wrong with adding a bit of whey protein to thicken the blend and assist in workout recovery, adding copious amounts of high fat/ high sugar items like syrup, chocolate, will only make you feel more bloated and lethargic once you’ve had it.

Use lots of Vegetables

Carrying the wisdom of your nutrition class, mom and the many health publications you’ve probably read over the past so many years, it goes without saying that vegetables are an unmistakable part of any ‘health’ drink. They deliver many benefits such as the many vitamins and carbs. The high-fiber content will also help regulate your digestive action and bowel movements. In fact, to put things simply, you’d be hard pushed for a reason no to include them.

If you’re confused for choice, simply use the ones you put in your salad. Typically, the average salad incudes: lettuce, tomato, cucumbers, beets, radishes. Personally, I like to add celery to mine as I find it helps me recover faster after workouts.

Use lots of Fruit

Unless your taste-buds have done a fast-track in their evolution and are at the point where you can down mucky green goop without problems, you are probably going to want to sweeten the deal a little. That is, if you want to love your health drink and keep coming back for more.

Fruits are an excellent choice for this purpose. They provide a natural, sustained energy boost that can last you throughout the day. The greatest benefit is obtained when whole fruits are used instead of fruit juice. Additionally, they provide a tasteful thickness to the smoothie and play a key role in evening out the “hunger pangs” experienced my many zealous over-eaters throughout the day, due to their fiber content. My personal favourite is to use either a sliced apple or banana for an instant healthy and delicious pick-me-up.

Busy as a Bee? 

I know that spending the next couple of weeks putting together an ingredients list is not what most busy people like spending their hard earned weekends on. So what options does a busy person have?

Enter Angela Stanton’s Green Smoothie Cleanse and Weight Loss System.

The Author

Angela has spent the better part of 5 years researching various nutrient-rich foods and the best ways for the body to absorb them. In this quest, she’s enlisted the help of nutritionists, naturopaths and doctors to create a one-stop-shop for smoothie aficionados.

Is it Right For You?

It doesn’t matter if you’re a beginner or experienced smoothie-maker. The recipes in this book are both easy and quick to make and contain enough variety to please even the most adventurous smoothie drinker.

At $17 it delivers the best value for money of any smoothie guide on the market.

Features: 

  • A full list of healthy ingredients to include in your smoothies along with the calorie and nutrient counts as well as the health benefits obtained from each specific nutrient.
  • a 28-day smoothie and juicing plan designed to reboot your body for weight loss, greater overall energy and mental alertness37-1
  • A comprehensive guide for eating healthier snacks. Very useful for people who find themselves experiencing acute sugar cravings and “pangs” throughout the day.37-4

Bonus

Furthermore, unlike other smoothie guides, this is not a stand-alone product. It comes with other assorted goodies like:

  • 30 Superfood Meal Plans: “Superfoods” are both highly-prized for the high concentration of nutrients they contain and and misused because many simply don’t combine them for maximum  benefit. Angela de-mystifies this process by providing easy to follow meal plans that include both, paleo and vegan ones.
  • Exotic Tastes: If, like me you’re into trying out foreign foods but don’t always go about it in the healthiest way then this will be a great little guided tour of the world’s different cuisines. It provides up to 40 different foods from the Far East, Africa and several other places to give you endless variety for your meals.

The Bottom Line

This is an excellent product for making healthy and delicious smoothies that I highly recommend. It’s ideal for busy people looking to get the equivalent of a nutritious meal in a few minutes

If that isn’t enough, it’s extremely cheap at and comes bundled with very relevant and compact ebooks on Superfoods and Exotic Recipes from around the world. A must have for all diet-fiends!

Keep an eye out, because it’s often on sale. There is also an option to break up payment over 4 months.

There is also a No Risk Guarantee. So you can give it a try, and if for any reason you decide the course is not for you, return it within 90 days and receive a full refund of the purchase price.

Conclusion

Busy people everywhere complain about not having enough time, resources or knowledge of nutrition to eat healthy.

The reality, to paraphrase an old Chinese proverb, is that these are all examples of throwing a tantrum about not being able to carpet the earth when all you really need to do is put on a pair of slippers. The Green Smoothie Cleanse and Weightloss System will help you do precisely that with very little time and effort on your part.

A few strokes of the knife, a couple of the seconds on the blender and a few health fruits and vegetables provided by Mother Nature are all you need to get your daily dose of vitamins, minerals, fiber and other assorted ‘goodies’ to keep your body happy and healthy.

Happy Blending!

Harry

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Easy Weight Loss Diet Plan – Simple Tweaks to Cut Calories


smoothies-for-weightloss

Life nowadays can be busy. So busy, in fact that most people prefer to eat out and eat take-out. Problem is while this saves time, it wreaks havoc on people’s weight loss goals.

Most fast foods are prepared with copious amounts of unhealthy fats, sugars and preservatives to help them last long and prepare quickly

On the other end we have serial dieters, calorie-counters who are so lost in a myriad of details  that they forget that healthy eating need not be so complicated. Let’s face it, our ancestors managed to eat quite well using nothing more than simple recipes and some common sense.

Here are some simple tweaks anyone can make to make their eating weight loss plan much more effective. And the best thing is they take less than 5 minutes and in as little as 5 dollars.

A lot of people are intimidated by workout and diet regimens and it’s hard to argue with them. Many come across as a punishing, unmerciful exercise in self-denial leading to low energy, mood swings and the inevitable hunger pangs. And once it all becomes too much, it leads to cheating and the whole point of the exercise is lost (insert  picture)

If this sounds familiar to you then rest assured, you are not alone and you don’t need to do this to yourself. Losing weight and staying fit should be a fun endeavour. In fact, one key observation I’ve made about just about anyone who’s become successful at what they do is that,

They all love to do what they do and can’t wait to do it some more

This little piece of everyday wisdom should be enough to make people question the accepted wisdom behind the majority of diet and exercise regimes.

Most people also miss the fact that there is a significant psychological component that affects one’s hunger. These include the perceived amount of food in one’s plate, a person’s level of activity on any given day, among many others.

Optimizing these features before you get down to the specifics of what you eat on a daily basis shall prepare you for success while allowing you to eat what you  want and enjoying the summer on your own terms


Plate/ Portion Size

When trying to figure how we can lose weight while still eating what we want, it pays to focus on the “want” part. Problem is humans are far less attuned to their body’s needs than animals are (and a lot less active too). Unlike them, we rarely eat based on what our body needs but based on the idea that we must fill our plates (regardless of their plate size) and finish the food on our plate.

Now if you think about this is no different than letting the quality of your own vision or windshield dictate the speed you travel at, rather than the actual speed limit.

While no one is asking you to bring in the measuring cups and scales just yet, there are a few tips to get you started:

  • Invest in smaller plates. This is actually cheaper and less expensive than most people realize and is a great way to get the whole family involved, especially if everyone needs to cut some calories
  • Eat in Halves. “Draw” an imaginary line through your plate and play a game with yourself that the total amount of food in your plate shouldn’t cross the boundary you’ve just made. This will force you to eat less without actually requiring you to make a promise to eat less.

And it makes for great presentation besides. With a little practise you can get used to creating some pretty slick dining designs.

half-empty-plate-food-x

In the end, the best thing to do is realize that these strategies are just for re-training your mind and body to accept smaller food servings and still “feel” like you’ve had a satisfying meal.

Sort of like the way, a toddler gets the feeling of “balance” using trainer wheels before he/she can actually ride a bike.

After 4-6 weeks of doing them, the size of your food servings will automatically go down.


Let Mileage Dictate the Poundage

mileage

One of the worst things about most popular diet programs is their rigidity. A casual glance at the life of an average person will reveal one constant:

That it varies!!!

Yes, a day spent at the office or grocery shopping is going to be very different from one spent playing soccer, at the gym or gardening. Your body will have a different set of metabolic demands on days where you work harder.

This is common sense but a lot of diets do not address this intuitive truth of eating well. Many a born-again weight-loss enthusiast has begun a diet program with the best of intentions only to realize that while they may shed a few pounds, they feel completely depleted and unable to do much more than wait ruefully for their next bland serving.

Don’t be like them!!

Here’s how to eat smarter:

  • Fill the fuel tank only when you expect to be using the Afterburner: That’s right. The protein shakes, meatballs and gi-normous portions of food can and should be kept for the days you expect to be working out hard or engaged in a great deal of labour/ movement in general.
  • Before a workout, you want to give your body enough time to digest the food you’re eating to ‘fuel’ your workout. This requires both (1) enough time for the body to digest and (2) food that can easily be broken down by your digestive system. My personal favorite at this point is to make a fruit and vegetable smoothie
  • After a workout, you want to begin replenishing your depleted energy reserves with protein and carbohydrates within 15-20 minutes of cooling down. The reason for this is that . Your body will thank you for this and you’ll greatly cut short the time needed for recovery and reduce the exhaustion commonly felt right after a hard  workout.

 

http://chadhowsefitness.com/2014/06/how-to-structure-your-meals-to-burn-more-fat-and-gain-more-muscle

http://greekbodycodex.com/how-to-structure-a-fat-loss-diet/

http://athleticiq.com.au/structure-flexible-diet-meal-plan/

Fitness for Busy People Starts at Home

Burn Belly Fat Fast at Home

Yes, you heard me right. This may come as a surprise to many but home is often the best place to embark on any fitness-related journey. There are several reasons for this.

Regularity

In order to be effective, any diet/ fitness program must allow the person to carry out his/her chosen exercises, regularly and preferably at a set time of the day. This allows the process to become a habit and raises the likelihood that it will become a permanent part of somebody’s life.

The benefit to someone who works out at home is that the exercises can be done at any time, in any kind of weather and can be adjusted to suit the needs. For someone like me who regularly faces the possibility of rain or snow when it comes to exercising outdoors (I live in Canada), this is a no-brainer. Numerous studies have shown that any task that is performed in byte-sized amounts with regular frequency tends to have a higher likelihood of being mastered than something that is done infrequently in larger amounts.

Starting your summer fitness journey at home will melt away most of the excuses that people invent

Simplicity

Let’s face it, most people’s in-house workout equipment will not resemble a fully equipped gym – and maybe that’s a good thing. Most newcomers to the gym feel intimidated at the sight of so many weight racks and machines and many fall into the trap of wanting to try them all.

This in, general doesn’t work so well in the long run. For one, unless you’re extremely fit to begin with, you’ll quickly exhaust yourself by subjecting your body to a great deal of varied stress. Secondly, you are unlikely to make any fitness/ fat loss gains. As I’ll explain in my other posts, the quickest gains are made by doing a few activities regularly and building them to high-intensities.

Since homes offer more limited space, they are a great place to build your fitness habits and get your summer fitness plans off to a running start.

Enjoyability

If there’s one principle that all human beings are subject to, it’s that we actively endeavor to choose pleasure over pain. Now, it might sound strange to hear the word pleasure being used here but consider the following.

Think of the average weight room. A common observation is that many people pile on more weight than necessary to “look cool” or impress their friends. While this gives them a temporary ‘ego boost’, it doesn’t necessarily do their body any favors and a few weeks in, the familiar ‘crash and burn’ phenomena kicks in.

At home, you get to decide what you’re comfortable with, what kind of activities you enjoy and what intensity level you want to start. If you prefer running on your treadmill then you are free do that. If you’d rather do calisthenics, you have that option and if you’re into indoor sports like squash or tennis, then you’re still catered for.

By replacing the mentality of ‘no pain, no gain’ with an activity you can’t wait to do, you’ll really take your summer fitness goals to the next level. Getting fit at home by regularly  doing your way of sweating it out, is a great place to start.