My weight loss tips

The following some weight loss tips that worked for me.

I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating ideas you’ve heard before. That brings me to the first point:

Drink 8 glasses of water everyday

The first thing you should do after your feet touch the floor in the morning is head straight for the kitchen and pour yourself at least 12 ounces of fresh, cold water. Water will "cleanse" your body after an overnight fast, helping you feel refreshed and alert. This is a great way to set the tone for a healthy day! And a start like that helps you make the right decisions about what you're going to have for breakfast and whether you'll make it to the gym. It will also give you a better workout, since you'll feel more hydrated. Good hydration also keeps your joints flexible, which may reduce your risk of injury, so you can keep moving. Finally, a big glass of water will start filling you up so you won't overeat at breakfast -- it helps make you a better judge of your own satiety.

Include a source of fat and/or protein at every meal and snack.

For many people, eating just carbs for a meal or snack never gives them a feeling of being satisfied. That's because simple carbs don't have staying power: fat and protein slow down the insulin/glucose response, keeping your blood sugars level, promoting satiety, and helping you stay on track the rest of the day. Try some almond butter or a handful of nuts with your apple, a hard-boiled egg with your raisin bran, or some hummus with your pretzels. And of course, plan your meals and snacks in advance.

Eat negative calorie foods

In order to feel full I eat cucumbers, because it gives fibers and is considered a negative food. Negative calorie foods aren't completely void of calories. Negative calorie foods are foods that use more calories to digest than the foods themselves contain. The body has to work harder to process these foods; therefore, they are natural fat burners. Negative calorie foods are high in water content, which is one reason the caloric intake is low.  (see mervmail  - Negative Calorie Foods 02/01//11)

Write down specific goals. Include times, dates, and other details. 

Change them to keep them fresh, and adjust them as you meet your older goals. For example, "I will fit into my skinny jeans in 60 days" or "By November 30, I will no longer eat in front of the TV" or "I will be up to 12,000 steps a day by January 15."
It's harder to kid ourselves about what it takes to do something specific than what it takes to do something general. For example, if your goal is to be able to run five miles by June 1st, it's very hard to delude yourself into thinking that being up to 2 miles by May 15th will work. But if your goal were less specific - for example, to "run more often," you would have a much easier time convincing yourself you're doing well when you're really not. Being more specific helps you to plan more effectively and better understand how you're doing, both of which are powerful allies in reaching your goals. 

If you go "off" your diet, forgive yourself and move on.

Maybe you indulge in one too many glasses of wine at a dinner party, and this leads to having a big rich dessert... or two... Don't hate yourself in the morning. Drink a big glass of water (see above) to clean your slate, and start over.
One diet slip-up is not going to make a difference in the long run. Of course, daily blunders are no longer occasional... truly infrequent indulgences may actually help prevent burnout and give you some reprieve against a too-strict mindset. If you punish yourself or wallow in self-loathing because you didn't stick to your plan, you risk overall diet failure. We are human. We err. Keep the big picture in mind and try harder next time. In fact, I would recommend to have one “off” day a week!

Make the small changes

This is a pretty common tip: giving up what most diets say you should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give anything up, so I decided to make small changes instead. The first switch I made was switching to diet soda. Don’t worry, you’ll quickly get used to the flavor. The second switch I made was to giving up diet soda, and switching to ice tea. The last minor switch I made was to become “healthy” and drink only water. Occasionally I will still have a diet coke or ice-tea, so I am able to still enjoy a healthy social life while maintaining my diet.

Schedule your workouts

Finding the time to get to the gym can be very difficult. For me it was the mornings that I was able to go to the gym before my family “interfered” or my busy work schedule. It’s like any other routine, that need to be scheduled as a part of your day. Also, I found working out in the morning there are less changes that other last minute situation interfere from going to the gym.

These are just some personal tips that have helped me in the past.

Pessimist versus Optimist

·         "The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty."

·         Winston Churchill

See opportunities

Never accept the negative until you've thoroughly explored the positive.

Things you control

·         Start concentrating on the things you can control.
You can’t change everything, but you can always change something. Wasting your time, talent and emotional energy on things that are beyond your control is a recipe for frustration, misery and stagnation. Invest your energy in the things you can control, and act on them now.

Worry

Worrying doesn’t take away tomorrows troubles, it only takes away today’s PEACE.

Unknown

Positive step

Every positive step that you take is transforming your being. With the consistent use of your will and steady determined practice of what you have learned, you will be amazed at how fast transformation takes place. Transformation of your being brings a peace and a joy that is indescribable. You have to experience it to know it, but once you do, you will never go back.

Faith in yourself

"Getting ahead in a difficult profession requires avid faith in yourself. That is why some people with mediocre talent, but with great inner drive, go so much further than people with vastly superior talent."

Sophia Loren

Your Health is your business

Your Health is your business
Take some of the basic principles from parts of your life where you have achieved success, and then mold them slightly in order to recreate that success in different forms. The same strategy can be used over and over, just restructured to better suit the given idea/goal/or topic. Ex: Family setting, sports, business, health, etc. Being capable of creating balance in one’s life is a fundamental tool in achieving greatness and absolute health. By applying certain principles and balance to your life, you are setting yourself up for great success. You know what works for you, you know how to be happy in all facets of your life (because you have perfected a certain level of BALANCE) and you are able to take steps forward that will undoubtedly accelerate your performance.

I will lay out 7 strategies to help you succeed and find balance, Balance = Success.

1.Develop a written plan

To be successful at just about anything you have to visualize what you are going to do, and then put it down on paper. Planning is a way of pulling you out of the day to day tasks you have set for yourself, and will sometimes enable you to think about the bigger picture. It is all too common that people spend too much time working within the parameters of an outdated plan rather than on producing a better plan. Without this plan, it’s easy to lose focus and instead just take things as they come reducing productivity. Personalize your goals and re-evaluate on a regular basis. You want to set goals for now, midterm, long term, and an end goal. By visualizing and mapping out what you plan to accomplish, you are reducing risk and protecting your investment “YOU”. Know yourself and your capabilities, and make sure your written plan works within the perimeters of your abilities.
2.Get Professional advice

 

Bankers, Lawyers, and accountants are some of the first people contacted when starting a business. In the fitness realm a trainer, health coach, or even magazine and web content can be helpful. Nobody knows it all, nor will you ever. If you knew it all, things would become boring and stagnant and there would be no need for others advice because you would already have all the answers. But since you don’t live in that world, find someone that can help you get started or perfect what you are already doing. Perhaps you just need to find a way to become more efficient at managing your routine. Having a Personal Trainer is an excellent way to help you remain motivated and dedicated to what you want to achieve. A good health or life coach is also adept at helping you come up with innovative ideas. It is definitely a challenge to formulate solutions to difficulties that stand in your way. Through the advice you receive, you are able to get over those hurdles and back on the fast track of achieving your goals. It is also good to get professional advice because they will look at your plan and goals more objectively as an outsider and give you the advice you need to improve not just what you want to hear.

3.Persistence

We all struggle with discipline; it does not come easily, not even for the most successful. Anyone can give up; it's the easiest thing to do. But to keep moving forward and progressing, regardless of failure, misfortune, or hurdle in your path, that is true strength and is what will separate you from the rest.  Bodyweight and fat fluctuate, muscles come and go, max lifts fade; but with hard work and persistence, you can better previous bests and continue to set the bar higher and higher. There is always room to grow, at 90% capacity you will have mastered your craft, but there is still that 10 % remaining that will take a lifetime to acquire. Persistence takes discipline. Discipline is the hard work you do after you get tired of doing the hard work you already did.

4.Supplement

By supplementing your income you are able to free up funds and put them to good use. In your business you may only make enough for the necessities; extra income can translate into growth. When you rely on one income stream it’s hard to get your money working for you, and if that one income stream dries up in most cases bankruptcy will follow. The same can be said for supplementing your diet. When you rely strictly on your diet alone, you rely on that one stream of nutrition to get in everything your body needs to live, grow, and recover. When you aren’t getting all the nutrients your body needs you can’t work at an optimal level and achieving your goals will be much harder and eventually your body is bankrupt and depleted. If your diet fails, the supplements that you incorporate into your plan can help fill in the gaps where your diet is lacking. In a recent study it was reported that upwards of 80% of all people don’t get everything they need from their diets alone, so supplementing your diet with even the basics is a smart thing to do. Multi vitamin- multi minerals, BCAA’s, Fish oils, and protein powders are some great basic supplements that can be of benefit to your diet plan and in turn, translate into growth.
5.Lay off the credit

 

To be successful you shouldn’t rely on the use of credit as a means to make your business work. It’s easy to go overboard and over spend, and before you know it you are laden with debt and work to pay your debt rather than to grow your business. If you have a solid plan in place, with a strong workout regimen and diet, stick to it. Some people incorporate cheat meals into their diet, which is ok, but in doing so it’s very easy to go overboard. You think that because you worked so hard you have built up credit and can use it however you want. What started out as a cheat meal turns into a cheat day and in some cases a cheat week and beyond. You keep telling yourself that it’s ok and that you are capable of reversing what you have done and in a sense pay off the credit you have used to get ahead again or back to par. Some will make excuses and tell themselves that one extra tablespoon of peanut butter won’t hurt, or that they already messed up for the day so why not eat whatever they want that day and they will start back strong the next. This is all a means to an end and a practice you should never let get between you and the goals you have set for yourself.
6.Get rid of Debt

 

Going into or keeping a business going is always harder when you are burdened with debt. It’s best to keep your debt low to zero and have that capital to work with. In health and fitness, debt would be the equivalent of fat. Having an overabundance of fat will make your journey more difficult and make achieving your goals harder than it needs to be. The most prominent health benefit derived from a low body fat percentage is the reduced risk of heart problems that may arise due to clogged arteries or veins. Studies have shown that people with more fat around their abdomen are more likely to suffer from Type 2 Diabetes than those with lesser body fat around the waist. Low body fat reduces the risk of various types of cancers such as ovarian cancer, cervical cancer, uterine cancer, and colon cancer in females. In males, chances of prostate cancer and colon cancer are reduced. Low body fat is associated with a reduced risk of Sleep Apnea, which can cause shortness of breath and possibly even lead to heart attacks in some cases. So reduce your fat “debt” and live a better life.
7.Save, Save, Save

Nothing happens overnight but accumulates over time. To be successful at anything you need to allow the time necessary to accomplish your goals and let your hard work add up, like money in the bank. Whether it is gaining muscle, knowledge, losing weight, etc.; whatever it is, everything takes time and patience. It takes time to develop the healthy behaviors needed to look or feel the way that you want, but they all add up to contribute to your overall goal and before you know it you have accomplished what you initially set in place as your end goal. After about a month of consistency, you will have developed a habit and you will find that everything you initially may have had a hard time doing becomes effortless and becomes a normal part of your day to day life. You look more how you want to, you have the knowledge to help put your plan in place, and after seeing results your motivation level also increases. Sit down and assess your goals. Look realistically at the time needed to achieve your goals. Then create the best path for you.

Great teacher

"I have come to believe that a great teacher is a great artist and that there are as few as there are any other great artists. It might even be the greatest of the arts since the medium is the human mind and spirit."

John Steinbeck- 1902-1968, Writer and Winner of the Nobel Prize for Literature

Wealth

·         “The real measure of your wealth is how much you’d be worth if you lost all your money.”

·         Unknown

 

I am what I am

o    I do my thing and you do your thing.
I am not in this world to live up to your expectations,
And you are not in this world to live up to mine.
You are you, and I am I,
and if by chance we find each other, it’s beautiful.
If not, it can’t be helped.by Fritz Perls, “Gestalt Therapy Verbatim”

 

Resentment

·         "Resentment is like taking poison and waiting for the other person to die."

·         Malachy McCourt

When people hurt you

·         When people hurt you over and over, think of them as sandpaper. They scratch and hurt you. But later, you’ll be shining and polished, while they end up useless.

·         Chris Colfer

Your ultimate destiny

“It's not what's happening to you now or what has happened in your past that determines who you become. Rather, it's your decisions about what to focus on, what things mean to you, and what you're going to do about them that will determine your ultimate destiny.”

Anthony Robbins

Food that I eat

First of all, I wanted to emphasize that nobody’s body is the same, and therefore, what might work for me might not work for you! Thru trial and error I have created a list of products that works for me. Besides of the results consuming certain foods, I am also trying to make things more convenient by sometimes preparing food for the week and/or buying pre-made (sliced/cut) products. It all comes to having a “system” that woks for YOU! Make sure you plan in advance.

Food that I eat;

Protein - Lean meats such as turkey, chicken, eggs, tuna etc.alternatively, other types that contain more essential fats or muscle building qualities like Salmon or Steak. Even though I am not a fish–lover, am recently trying some other fishes – in order to be successful you need to get out of your comfort zone.

Protein (besides the above) – Whey protein (quick digesting) and Casein protein (slow digesting for the evening)

Essential Fats - A few different options based on your personal daily nutrient in-take but I usual go for cashews/almonds/peanuts (the butter spreads also an option), Omega 3, Flaxseed and Avocado.

Vegetables - make sure you meet your daily fiber requirement - Standard choices are usually Broccoli, Asparagus, Cucumbers, Spinach, Carrots and Tomatoes. Also experimenting with other vegetables, such as Brussels sprouts (see comment at fish)

Carbohydrates - I have a very high carb content in my daily macros so variety again is the key. Brown Rice, Yams, Sweet Potato, Quinoa, Cous Cous & Organic Oats.

Supplements - BCAA (branch chain amino acids), Multi Vitamins, CLA, Acetyl L-Carnetine, Omega 3, Green tea e.a.!

Cinnamon in the morning to help regulate my blood sugars.

Water - More important than most people realise...hydration is so important for so many reasons. Just to name a few, cleanses your skin, helps flush the system and most importantly can prevent headaches and boost energy levels.

Fruits - Many fruits contain anti-oxidants, help energy levels and contain loads of other nutritional benefits to create the perfect balance – Bananas, apples and Blueberries are my

favourite choice.

Dairy - Improves bone health and may reduce osteoporosis, even more important when still growing to assist bone mass. I tend to opt for Greek Yogurt and Coconut & Almond Milk.

Anti-Oxidants - Helps optimal health and wellness, just to name a few...Most Berries, Garlic and a variety of nuts.

Simple Carbs – I only consume simple carbs immediately after my workout, in combination with quick digesting (Whey) protein.

**When I am trying to lose body fat I am cutting out most foods listed under Carbohydrates. Furthermore, dropping to 1 cheat day a week, and at the end to only 1 cheat meal a week.

The idea behind being prepared is to make your lifestyle easier to maintain and to create your own luck...Preparation + Opportunity = Luck.

Your life is now

·         Your life is now. Seize it and choose to make it absolutely amazing. Now is the time to discover your passion and pursue it with all your vigor. Take chances, be brave and wild at heart. Be fearless. Make a difference. Leave your mark. Let nothing hold you back from the great things you are destined for. This is your time. Make every second amazing.

Love yourself

·         Love yourself. Become your own priority. – Strive to be the ‘you’ you want to be. Nourish your mind and body. Educate yourself every day until you die.

Life ends

Life ends when you stop dreaming, hope ends when you stop believing, love ends when you stop caring, friendship ends when you stop sharing.

truly live life

·         "When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life."

·         Greg Anderson

happiness

It is your right to be happy. This is what you were made for. And if you will not resist, happiness will find a way to pour from your heart and fill your days.

Secret of Happiness

·         The secret of happiness is to count your blessings while others are adding up their troubles.

·         William Penn

 

20 Rules to a better Physique

20 RULES TO A BETTER PHYSIQUE

1. Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.

2. Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.

3. Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.

4. Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.

5. Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, photochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.

6. Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.

7. Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.

8. Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!

9. Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.

10. Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!

11. Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.

12. Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.

13. Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.

14. Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.

15. Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.

16. No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.

17. Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.

18. Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.

19. Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.

20. Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.