Can Walking Reduce Your Waist And Flatten Your Stomach?

August 4th, 2010 Lisa Paule

I love walking, probably because I do not feel like I am exercising. It is the most natural form of exercise that a person can do, and it is great for one’s health. It also does not require you to buy an expensive piece of equipment, one just needs a good pair of walking shoes.

The question today is, can walking reduce your waist and flatten your stomach?

Drumroll please!  . . . . . . .  yes it can!

Actually, walking is part of the reason why I lost 20 pounds.

If you are overweight and you want to lose those extra inches, walking is a great start for you. It will improve your health as you lose weight and you will look good and feel great!

One can lose weight successfully just from walking, but you will have more success if you combine your walking efforts with a proper diet.

Now before you hit the road, do you have a goal? You need to make a weight loss goal and you need to decide how much weight you want to lose, and how much time you are giving yourself to lose that weight. Writing down your goal will keep you focused on what you want to accomplish.

You also need to track your progress, so you can get encouraged as you start losing the weight. There will be times when you are feeling discouraged, or maybe you are low on motivation or you gain a pound or two, it does not mean your weight loss efforts are in vain. You need to keep your focus and keep at it.

Remember walking burns calories so the further you walk and the faster pace you go the more calories you’re burning.  Start out your walking exercises slow and work your way up the ladder picking up the pace at the same time.

Warm ups need to be done for about 5 minutes before you walk and than cooling down 5 or 10 minutes after the walk.    You want to warm up to get your muscles and joints loosened up, cool down to slow the heart rate, and bring the blood pressure back to its normal range.

Your walking exercises in itself should last at least 30 minutes.  During this 30 minutes each day you should be able to pick up the pace and walk further.  While your walking, take the talk test every once in awhile.  The talk test is if you can’t talk and breath while walking than your walking to fast so slow down some.  You want to be able to carry conservation with someone while your walking.

Try and make the walks fun, otherwise you will get bored fast and you will not do it long enough to reap the amazing benefits. Take your mp3 or ipod when you go on your walks, or invite a family member to come with you, or if you have a dog, take him along. You can pitch the idea to your spouse and children, and it can be a special time for the whole family to bond and do something healthy together.

As you keep walking, and increasing the pace and distance of your walk, you will realize that  you are getting fitter and leaner. As you lose fat off your body, so you will be dropping inches off your tummy. And the more inches off your body you drop, the more closer you get to flattening that stomach and exposing your 6 pack.

Taking the decision to exercise and eat properly is not to be taken lightly. It requires quite a commitment, but the reward are worth it.

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Still Want Perfect Abs? Stay Away From These Foods!

August 2nd, 2010 Lisa Paule

Getting a six pack is not all about exercise, because even with all the exercises you can do, if you have fat around your waist, there is no way you will be able to see the six pack abs.

So the exercises you do coupled with the food that you eat will result in better success for you. When it comes to abs, there are foods that you should eat, and foods that will make your getting abs next to impossible.

Here are some of the good foods: foods that are high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains are just some of the foods that you need as part of your diet.

Also important are the usual suspects like staying away from alcohol, avoiding junk food and avoid foods with a high salt content.

In addition to the foods that you should eat when you are trying to get six pack abs, there are also those that you need to stay away from. These include simple carbohydrates as well as complex carbohydrates.

Dairy is also a product that is high in fat and should be limited. Take fiber by capsules instead of through breads or vegetables, as they tend to be high in sugars. You will want to eliminate all of the sugars from your diet when you
are going for six pack abs.

Remember that it is important to eat all of the foods on the food pyramid. It is never a good idea to eliminate one type of food over another for a long period of time. When you are looking to build the perfect abs, you should concentrate on a high protein diet, but still eat vegetables as well as whole grains and dairy.

But sweets have no place in your diet as they do not offer any nutritional value whatsoever. Simple carbohydrates are
absorbed quickly and do not stick around long enough to give your body any sort of nutrition. Eliminate simple carbohydrates and starches from your diet if you want to have lean, rock hard perfect abs.

Remember when it comes to getting a flat stomach and exposing your abs, it really boils down to weight loss. It is about exercise, eating the right foods, how frequently one eats the right foods and being consistent in ones efforts to make the change to eating healthier.

Click Here To Get Rid Of Wobbly Fat Around Your Stomach!

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Focus Your Way to a Fitter Body

July 29th, 2010 Lisa Paule

In today’s fast-paced society we’re bombarded by a thousand different things at once. As such, it’s often difficult to get anything done. And the same goes for your workouts.

I’ll explain what I mean in just a second but let me first clarify why focus – not multi-tasking – needs to be your modus operandi if you want to reach your fitness goals.

For some reason, we’ve been told that multi-tasking is good and that if we can juggle several “plates” at once, then we’ll get more done. But the reality is that mulit-tasking can take a toll on your brain – and your results.

In a study of 14 participants who underwent fMRI, researchers at Vanderbilt University found that when people try to juggle two tasks at once, a bottleneck occurs in information processing. The posterior lateral prefrontal cortex, a part of the brain that is involved in decision making, delayed one task until the other was complete.

Another study, by researchers at the University of California, Los Angeles, involved 14 participants (mean age 26) who were asked to learn a task under two conditions. They learned one task without any distractions. Then they learned another task while listening to, and trying to count, a series of beeps. Not surprisingly, their ability to recall how to do the task later on was much better when they learned it without distraction.

Preliminary research also suggests that maintaining focus, on the other hand, might help build brain tissue. Researchers at Massachusetts General Hospital conducted MRI studies of people who regularly practice meditation, and found that compared with controls, they had more gray matter (brain cells) in areas associated with attention and sensory processing.

Okay, so what does all this have to do with you achieving your health and fitness goals?

Well, everything really!

Let me give you an example of a typical person working out in the gym. They show up with no plan. Wander around trying to improvise their workout as they go. Become distracted by talking to other people, reading a magazine, or watching TV – remember we’re still in the gym here.

The result – a sub-par workout. And if this continues….sub-par results!

You see, when most people go workout they don’t have a specific workout that they’re going to follow. So they do a little bit of everything. Their workout is not focused – it is scattered.

As a result, they don’t achieve much other than being able to brag to their friends that they “went to the gym”.

I don’t know about you…

But for me, results speak louder than words any day of the week.

And, in order to get results, you need to be focused – not only on your ultimate goal – but also on the process that will take you there.

Focus is one of the qualities that will help you achieve tremendous health and fitness success.

In fact, it’s one of the greatest qualities of the world’s top fitness pros.

If it works for them, it can work for you too!

To help you get started (if you’re a little scattered)…

Here a few practical tips for fostering focus, even in distracting environments such as the gym or your home (if that’s where you workout):

1. Turn off the cell phone or e-mail

2. Review your goals before working out.

3. Write down your workout plan before you even begin to workout.

4. Visualize yourself going through your workout successfully.

5. Stay in the moment. Don’t allow your mind to drift about what you need to do after your workouts. Just enjoy the process.

Want more great tips for building the body of your dreams? Why not learn from the pros themselves?

CLICK HERE to discover their secrets.

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The Science Behind Shorter Workouts

July 28th, 2010 Lisa Paule

This article was written by fitness and nutrition author Jon Benson. It benefited me so much, I just had to share with you. . . .

A few years ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Since that time its kissing cousin, “7 Minute Body”, has been released, featuring a complete in-home version of the same workout principles covered in 7 Minute Muscle, as found below:

7 Minute Workout Solution < –61%Off

Here’s the real irony: Of the 127 testimonials I’ve received so far that I deem worthy of publishing on the web, over forty were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle (and 7 Minute Body) is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

And, for this week only, you can get it at a 61% discount. You’ll get everything: 7 Minute Muscle (the gym-based workout) and 7 Minute Body (the in-home workout) plus the six training videos today for less than the cost of a cheap dinner.

It’s a system and a price that’s impossible to beat.

Go here now:

7 Minute Workout Solution < –61%Off

P.S. You’ll thank me later for the months of time I’ve given back to your life… not to mention that new body in the mirror.

Remember:

Train Hard. Train Smart. And Train Cheap…

7 Minute Workout Solution < –61%Off

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8 Ways to Motivate Yourself to Workout and Eat Healthier

July 28th, 2010 Lisa Paule

FTTP2 250X250 8 Ways to Motivate Yourself to Workout and Eat HealthierIf you’ve ever lacked motivation to workout or eat healthier, then you’ll want pay attention to the following 8 tips I’ve got lined up for you.

But first, it’s helpful to understand what motivates us. In general, we move towards pleasure and away from pain.  It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.

Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.

1. Find Your Reasons Why (and the more reasons the better)

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret.  If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game.  For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters to you most and work from there.

3. Change Your Mindset

You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.

4. Anchor the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, after an exhilarating workout you may want to do a fist pump to celebrate. Do this enough times in that state and you’ll anchor the good feeling. In the future, you can do a fist pump at any time of day to get that great feeling once again.

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past (ie. reference points) where you were successful, then realize that you can do it again. If you were once able to do 50 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.”  Maybe you’re “in your element.”  Maybe you are “David vs. Goliath (the workout). One of the most powerful things you can do is find a metaphor that connects to your values.  Whatever you choose make sure it resonates with you.

7. Pair Up

This is one of my favorite ways to make something fun and sustainable.  One person’s painful task, is another’s pleasure.  Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why hiring a trainer can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life.  Action often comes before motivation.  You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

Need more motivation for your workouts? Need inspiration and proven strategies to make eating healthier easy?

=> Discover how the world’s top fitness experts do it! <——— CLICK HERE.

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