The 2 Reasons You are NOT Losing Weight

#1 You Aren't Working "Hard Enough"

Remember: It's Called A 'Work'out! You aren't pushing yourself. People who aren’t used to working out, don’t really know what it feels like to push themselves.  So, when they exercise they simply ‘go through the motions’.   Simply put - you have to exert yourself. For instance; walking or running on a treadmill; or going for a run – while talking on a cell phone or talking with your workout partner is an example of NOT exerting yourself. The rate of oxygen to carbon dioxide exchange should be high enough to the point of you only being able to do one or the other – not do both.

This is why when you see people ‘giving it their all’ they ‘gasp, yell, grunt, or make some kind of exclamation’.  It takes oxygen to talk.  It also takes oxygen to exercise.  To divide your oxygen consumption is to divide your efforts.

Another example would be to imagine yourself trying to carry on a conversation … while holding something heavy above your head, trying not to let it fall on you.  You can’t do it.  You can’t do it, because your muscles need oxygenated blood in order to be useful.   If you were holding a 50lbs to 100lbs brick above your head while someone was asking you 50 questions – sooner or later, you’d stop answering (and probably tell them to shut-up) because you answering is using precious oxygen; oxygen your muscles need to keep that brick in the air.   Most often, people think when they are “out of breath” they are pushing too hard and they ease up.  But that is actually how you break your ‘plateau’.   You have to hit your peak EVERYTIME you work out.  Otherwise, you’re merely wasting your time. The human body adapts to whatever demands you put on in. If the demand you put upon your body in the gym (strolling) is the same as you do during your day to day life (strolling) your body will not change!

#2 You simply refuse to  change your eating habits    Look- Do the Math! Many people believe that since they are working out, they can continue eating the way they always have.  This belief comes from tv, movies, magazines and etc  – catering to ‘what you want to hear’. Simply put.    We don’t get fat due to not working out.  We get fat because we eat more calories than we burn. Ponder that.  Say it out loud. Here it is again. We don’t get fat due to not working out.  We get fat because we eat more calories than we burn.

A calorie is made up of Carbs, Fats, & Protein.  Every calorie is different due to the percentage of each of these items.  You could eat a calorie that is 50% Carb, 25% Fat & 25% Protein.  Or, 10% Carb, 0% Fat, 90% Protein.  You get the idea. When you have bad eating habits and you get big, you’re eating more calories than you’re burning, and you’re putting on body fat.  This is because the majority of the calories you’re eating are high in Carbs and high in Fat. When you have good eating habits and you get big; you’re still eating more calories than your burning, but you’re putting on muscle.  This is because the majority of the calories you’re eating are high in Protein. When you have good eating habits and you’re staying the same size; you’re eating the same amount of calories that you’re burning, so you’re staying the same size.

Conclusion!

Eating ‘healthy’ is not the same as eating for weight loss.  The key is to eat healthy while eating for weight loss.

Your Caloric burn has to be higher than your caloric intake.  When people ‘go through the motions’ in the gym AND they refuse to change their eating habits … they are literally just wasting time, money, and effort because they will NEVER reach their goal of losing weight.

Drinking Water And Weight Loss - Does It Work?

Is there a link between drinking water and weight loss? 

Yes, and one that has been scientifically proven. 

Drinking water with or after food helps to bulk out our food, sending messages to the brain to say that we are full so we will eat less.

Water also helps in aiding the absorption of vitamins and minerals in our food. For example, fat needs water in order to be broken down and used by the body. Water also helps to flush out the waste material in our bodies and thus helps keep us in optimum health.

So how much should you be drinking and when. You should aim to drink at least half you weight in ounces (140lbs person = 70oz water a day) more on hot days, more if you drink dehydrating drinks such as coffee, tea, and/or alcohol.   

You should spread your consumption throughout the day. There is no need to drink bottled water as in most areas tap water is perfectly safe.  If you do prefer the bottled variety, steer clear of the flavored ones. These products contain sweeteners.

If you do not drink sufficient water, you will feel lethargic, tried and confused. Your body may misinterpret your feelings of thirst as hunger and thus you can over eat. In fact by the time you feel thirsty your body is already starting to dehydrate hence why should drink regularly. You may find that initially you have to go to the bathroom more often but your body will soon adapt to the increased volume.

Drinking water on its own won’t win your weight loss battle. You need to make changes in other areas as well including your diet and the level of exercise you undertake. You should aim to be doing at least twenty minutes of exercise per day.  Remember, exercise isn’t exercise if you are not pushing yourself.  If you aren’t maximizing your exercise – then you’re just participating in an activity and your body will not respond as if you’re working out. 

There is no point in drinking loads of water and taking exercise if you are still eating junk food every day. You need to retrain your palate and make your diet healthier. Do it gradually. Replace your favorite bad food with something healthy.  Swap your chicken nuggets for a salad.  Increase your fruit and vegetable consumption while decreasing the amount of cakes, candy and bad fats you eat. Not only will you lose weight but your skin will love you too.

The link between drinking water and weight loss will also help to give you glowing skin and you will soon become the envy of your friends when you show off your new slimmer figure at the next social occasion.

The Shirt

Most people are unsuccessful with weight loss goals due to their lack of planning and consistency. They know what they want, but they make up their minds before they do it, how much effort and how long it should take.

In other words, they commit to the idea of losing weight … they even commit to what they think it will take to lose weight. But they fail to commit to the reality of what it really takes to lose weight. 

Here’s an example:

I want a really, really nice shirt. You know - something that I can wear to a nice restaurant – casual dining, no jacket. Thus, I want a really nice shirt.

So, I head out to Buckhead – not to Lenox, but to Phipps Plaza. (I know, right. LOL)
 

After walking around; going into several different stores – I found “the” shirt! I mean, this shirt is hot! Not too flashy, not to stiff – it’s perfect … until I look at the price tag.
 

“Gasp” $230 Bucks?!? WTH! Are you kidding me???? For a “shirt”?
Well Sir, it’s not “just a shirt”. Its … blah, blah, blah …
 

You see –
 

My expectations were set really high, not really real. I had unconsciously determined how much this shirt should cost and how much I was committed to paying. Unfortunately, my little “made up fantasy” didn’t square with reality.

Also, I went into this whole shirt thing, unprepared. I went into it blindly … with false – made up expectations – base on nothing factual. It was just “how I thought it should be.”

Have you ever done this?

If you have, it may be hindering you from accomplishing your goals. Like me. Because I never did get that shirt.

My program maps out EVERYTHING you need to do for you to be successful. You don’t have to think about it, you just need to do it ... without improvising, because you think you know better.

So, get started and commit to your goals. 

People do what they want to do. They just search for justification … for the sake of other people. Well, search for justification for the sake of yourself this time. Right now, this is all about you.

Remember:

“If you don’t do it – it won’t get done. It’s all on you!”

The Meal Plan Mind Set

When it comes to losing weight, far too many people set themselves up for failure before they even begin the process. They literally dread going on their meal plan and before they start the process, they are planning their mishaps along the way. Sad to say but true, far too many people are planning their first rocky road mishap while eating their last bowl of Rocky Road ... thinking; : “I can’t have any more to this” – as if it’s a punishment.

I have no idea why people tend to do this to themselves but it is something I see far too often.   If you are honest with yourself, you will realize that moderation is the key.  It’s a simple concept that many people loathe and refuse to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any meal plan you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

 

Portion control is another problem that we have. We live in a society of "up selling". Super-sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these ‘up sized’ orders.

To be truly successful when meal planning you need to embrace the process of building a healthier you, rather than depriving yourself of s ‘happy you’.

Do not think of your weight loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts, do not direct them at your meal plan. When you feel deprived, remind yourself that you are depriving your bones of carrying around that excess weight.

 

Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges.

Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the meal planning process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable high calorie burning activities into your daily routine you may be amazed at the results.

Meal Portion Control Tool

Planning for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means … avoid indulging. (Can you say: “recovering alcoholic?”) However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful

than you have ever managed to be in the past.

Goal Setting Essentials For Weight Loss Success

Success with any project begins with a finished goal in mind.

With weight loss, it's all too common to quickly lose focus without specific goals. Setting goals is one of the best ways to insure success with any weight loss program. Here are some tips for creating and sticking to weight-loss goals. 

Short-Term Goals:

Both short-term and long-term goals are important for weight loss success. 

Short-term goals are essential for staying motivated long enough to meet long-term goals. Short-term goals should be set daily or weekly.

Many people who want to lose weight focus more on the long-term goals, but if you neglect opportunities for success along the way, it is too easy to get discouraged. 

Make it easier for yourself by creating daily and weekly milestones. For example, you could set a short term goal to attend Boot Camp class twice a week. Each time you meet your goal, you have another success, which will increase your motivation to do more.

Long-Term Goals:

Long-term weight loss does not happen overnight. Setting long-term weight loss goals reinforces the fact that weight loss is a lifestyle choice, not a quick fix. Long-term goals really measure the success of your weight loss program. You can set these up monthly, or every two to three months. This is enough time to really gauge your progress. Long-term goals work best if they are measurable and concrete. You could focus on losing a specific percentage of body fat, or a certain number of pounds.

The best way to meet both short and long-term goals for weight loss is to make sure you have everything in place before you begin. This means setting up a healthy eating program, a regular exercise program, and connecting with supportive people. By taking care of these important aspects, you will be more prepared.

Begin by choosing a meal program that offers a variety of healthy foods, and is easy to follow with your current lifestyle. A great way to stick to a nutrition program is to plan out your eating schedule for each week, that way you can anticipate any roadblocks that may arise, and also do your grocery shopping ahead of time. It's much easier to stick to your eating program if you have everything you need.

Regular exercise is also incredibly important but it means NOTHING if your meals aren't good.   

You should incorporate both aerobic exercise and strength training workouts. Not only does exercise burn calories and shed pounds, it simply makes you feel better. You will have more energy and be more enthusiastic about staying focused on your weight loss goals.

One final step is to arrange a support network. Losing weight requires not just physical changes, but also emotional and mental ones. Having a community of people (such as at the Black Phoenix) who are dedicated to your weight loss efforts will help you stay motivated.  You can also enlisting your friends and family in supporting your goals, you may also want to try some of the online communities.

Losing weight is much easier when you start out with a goal in mind. By setting short and long-term goals you will be able to achieve daily success, and also work toward the end result. Making sure you have clear strategies for eating, exercise, and emotional support will contribute to your motivation, and ultimately to your weight loss success.

Weight Loss Tips That Will Help You Beat The Bulge

There is no easy way out of obesity but there is certainly a way to beat it. As a matter of fact, you only need to remember two words if you want to lose weight: Hard Work. 

Face the fact, there is no substitute for hard work if you want to be successful regardless of what your trying to accomplish; a college degree, a relationship, an aquired skill, etc.  

It's going to take hard work and those who have attained the goal that your currently reaching for - already know that.  Those who haven't attained that goal that your reaching for, my not know that ... so be aware of the haters.

It takes a lot of time, commitment, and dedication to trim down, slim down, and be healthier. With a little planning and a lot of will power, plus me on your side :) you can be on your way to a healthier you.

Whether you wish to shed just a few pounds or lose from 20 to 30 pounds, weight loss tips can make dieting, exercise, and the whole weight loss venture easier and safer for you. But remember that weight loss ‘tips’ are not meant to be the only tool you can use.  Your effort is actually the key factor to a fast track weight loss. That being said, here are a few tips you can commit to:

#1 Proper Diet

<<=This plate is how you get fat, by the way.

In contrast to popular belief, diet is not mainly concentrated on losing weight instead it is also essential for maintaining an overall healthy you. Diet is usually defined as eating a controlled amount of certain food to regulate weight. 

Some people are on a diet to lose weight while many go on a diet to gain weight usually in the form of muscles. Proper diet starts with getting rid of foods which are not beneficial to the body. Cut back on fats, alcohol, and the intake of abusive drugs. Of course, I can help you put together a great meal plan for you. Click Here to see<==

#2 Drink Water

What better way to quench thirst than drinking a glass or more of water? Forget the fizzy drinks, sweetened fruit beverages, shakes, and iced teas. Compared to other drinks, water has no calories and cools your body. Drink 12-16 ounces of water every meal (this will help keep you from overeating) and bring along a bottle of water when you are on the go. 

If you like, you can squeeze fresh lemon for a zesty taste. This may be one of the simplest weight loss tip you can commit to.  Also, lack of water is often confused for hunger.  So, drinking water can help prevent you from over-eating.

#3 Exercise

Here is where hard work is really demanded. Though many people live hectic lives and even the thought of exercising makes their head ache, exercise is great to both lose weight and maintain a healthy body.

But remember, the more effort you exert, the more calories you burn.  So push yourself to get the most out of your workout.

Weight loss is achievable with will power, proper diet, water intake, and exercise. Follow these simple weight loss tips and benefit from them.

Win the Battle Against Fat Cells

 As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

 
BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here: http://blackphoenixmaf.getprograde.com/icon

Yours in rapid fat loss,
 

Khalil Shabazz; CPT, CMASCC

PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http:/blackphoenixmaf.getprograde.com/icon

PPS – I am a Prograde Nutrition partner
 

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274