The main reason people are overweight is that what is called (BMR) is lower than it should be. BMR stands for Basal Metabolic Rate. BMR is the rate at which your body burns calories to perform your regular everyday functions of the digestive system, circulation, breathing, Etc….
Your body requires a base number of calories to do these normal functions. How do we get that number? Take your current weight and multiply that number by 10 and you’ll get your Calorie intake.
It’s gets pretty simple here: your body ‘senses’ that it is not getting enough calories and it will start slowing down all its functions so that it does not burn up as many calories. This is your body’s protective defense and survival mechanism.
Now by going on the so called yo-yo diet you are actually working against your weight loss goals. Why you ask?
During the diet your body is not getting enough calories so it actually starts storing the calories for a so called self induced famine. Have you noticed a gain in weight during your diet? This is why!
Tips to speed up your metabolism so that you don’t have to crash diet since that will only work against you.
1. Workout 3 or more times per week on cardio type workouts switching up between types of workouts such as interval cardio training.
2. Work on strength training. Muscle takes more energy to keep supercharging your metabolism.
3. Do not skip meals! Always eat breakfast, have more snacks that consist of veggies and fruits, and keep your starchy meals at bay. These include foods such as pasta, white rice, white potato, stick with the brown slower burning carbs.
4. Look for ways outside of your workout to be active. Park a bit further than usual away from a store so that you have to walk a bit more. Use the stairs at work, Take more walks at the park weather permitting.
There you go! Make sure that you follow those tips and you’ll start living healthier!
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Tuesday, March 2, 2010
Start Living Healthy and Start Seeing Results
This post is about the Energy and Effort Required to Make it Happen!
Simply stated it’s about the amount of energy and effort you put into anything that you do…
The saying is “you get out what you put in” and this is so true on so many levels and areas of your life.
The area of life that I am speaking of is Fitness and Nutrition. I haven’t put out a post in about a few weeks as I have been working with a lot of my campers 1 on 1 to assist with making sure they are on the right path for weight loss. We are implementing a great Nutrition program to complement the Boot Camp Program and keep everyone on the right track, more about that a bit later.
Over the past few weeks I have seen people really take what we have been teaching and go head on and make it happen and they are seeing the results of it now! So to those that are making it happen keep it up cause it only gets better from here.
On the other side of things I have seen other’s say that what they are doing is not working or they are just not ready to give up certain things they are eating to achieve the weight loss. Here is the deal I get it I completely understand the mentality there.
Look, I will be the first one to say to you “I know it’s not easy to say I am going to have a piece of fruit instead of that piece of cake or bowl of ice cream.” This comes with time and changing behavior.
Here are some questions you really need to ask yourself and quick because I have seen the frustration level on those faces and I have seen the discouragement that comes along with it……
1. Am I ready to give 110% and be consistent for 3 months? 3 Months is the amount of time it takes the mind to adapt to any new program and start working.
2. If what I am currently doing isn’t working am I willing to change what I am doing? You must be willing to try something different if what you are currently doing isn’t working.
3. Will I keep track of my meals and calories each day for the next 3 months? Again the 3 month timeframe is the amount of time it takes your mind to adapt and get you into an everyday routine that you won’t have to think about, and you will just do it.
4. I am willing to give up those alcoholic beverages from time to time so I can get the results I am looking for and get to a point where then I can treat myself from time to time?
These 4 questions are the root of achieving success in the weight loss game. Now above in those questions I talked a lot about the mind and the time it takes to adapt to a new way of life, I say that because our program is not a get thin quick and then gain it all back once you stop the program.
It’s a lifestyle that you start to live and carry through with you for the long haul. It’s about incorporating a Healthy Eating Plan into your day and a great exercise regime into your weekly routine.
It starts with your mind and changing your behavior each day. This process takes a while but once you change your behavior you will start to change:
- The way you shop for foods
- The way you eat
- The way you think
- Ultimately the way you live
If you get into this with the mindset of getting healthy then the weight will come off because you will be doing everything that was just said in the above paragraph.
I know that this will hit some of you harder than others and this wasn’t to be a soft touch post but one that will hopefully get you thinking and on the right track to success.
Here’s a quick quote to get you thinking if this hasn’t already “Instead of giving myself reasons why I can't, I give myself reasons why I can.”
Start living healthy and you’ll start seeing results……
That’s it for now!
Until Next Time
Your Fit Coach
Mike
PS: if you want to see a Nutrition Program that teaches you how to eat rather than telling you to eat there stuff then just send me an email at fitnesscoach.michael@gmail.com and I'll give you the online tour personally.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Simply stated it’s about the amount of energy and effort you put into anything that you do…
The saying is “you get out what you put in” and this is so true on so many levels and areas of your life.
The area of life that I am speaking of is Fitness and Nutrition. I haven’t put out a post in about a few weeks as I have been working with a lot of my campers 1 on 1 to assist with making sure they are on the right path for weight loss. We are implementing a great Nutrition program to complement the Boot Camp Program and keep everyone on the right track, more about that a bit later.
Over the past few weeks I have seen people really take what we have been teaching and go head on and make it happen and they are seeing the results of it now! So to those that are making it happen keep it up cause it only gets better from here.
On the other side of things I have seen other’s say that what they are doing is not working or they are just not ready to give up certain things they are eating to achieve the weight loss. Here is the deal I get it I completely understand the mentality there.
Look, I will be the first one to say to you “I know it’s not easy to say I am going to have a piece of fruit instead of that piece of cake or bowl of ice cream.” This comes with time and changing behavior.
Here are some questions you really need to ask yourself and quick because I have seen the frustration level on those faces and I have seen the discouragement that comes along with it……
1. Am I ready to give 110% and be consistent for 3 months? 3 Months is the amount of time it takes the mind to adapt to any new program and start working.
2. If what I am currently doing isn’t working am I willing to change what I am doing? You must be willing to try something different if what you are currently doing isn’t working.
3. Will I keep track of my meals and calories each day for the next 3 months? Again the 3 month timeframe is the amount of time it takes your mind to adapt and get you into an everyday routine that you won’t have to think about, and you will just do it.
4. I am willing to give up those alcoholic beverages from time to time so I can get the results I am looking for and get to a point where then I can treat myself from time to time?
These 4 questions are the root of achieving success in the weight loss game. Now above in those questions I talked a lot about the mind and the time it takes to adapt to a new way of life, I say that because our program is not a get thin quick and then gain it all back once you stop the program.
It’s a lifestyle that you start to live and carry through with you for the long haul. It’s about incorporating a Healthy Eating Plan into your day and a great exercise regime into your weekly routine.
It starts with your mind and changing your behavior each day. This process takes a while but once you change your behavior you will start to change:
- The way you shop for foods
- The way you eat
- The way you think
- Ultimately the way you live
If you get into this with the mindset of getting healthy then the weight will come off because you will be doing everything that was just said in the above paragraph.
I know that this will hit some of you harder than others and this wasn’t to be a soft touch post but one that will hopefully get you thinking and on the right track to success.
Here’s a quick quote to get you thinking if this hasn’t already “Instead of giving myself reasons why I can't, I give myself reasons why I can.”
Start living healthy and you’ll start seeing results……
That’s it for now!
Until Next Time
Your Fit Coach
Mike
PS: if you want to see a Nutrition Program that teaches you how to eat rather than telling you to eat there stuff then just send me an email at fitnesscoach.michael@gmail.com and I'll give you the online tour personally.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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