weight loss health

Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.

On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.

THE FIVE STEPS TO FITNESS SUCCESS

1. Make Changes TODAY!

2. Decide & Commit

3. Define Goals

4. Design Your Road Map

5. Feel Good!

Step 1: Make Changes TODAY!

Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!

There are specific, immediate changes you can make that will deliver meaningful results:

MOVE!

It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!

DRINK WATER

You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.

EAT LESS, MORE OFTEN

Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.

KEEP TRACK OF WHAT YOU EAT

Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.

STRETCH

Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.

Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!

Remember:

It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.

Step 2: Decide to Take Better Care of Yourself

You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?

But what does that mean?

Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.

So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?

The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.

You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:

"I don't have enough time". (probably the number 1 excuse)

"I won't feel comfortable working out with a bunch of "hard-bodies".

"It's too expensive".

Let's BUST these mythical excuses right now!

"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.

"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".

"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!

Consider the following:

a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?

b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.

c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!

Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.

Remember:

We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!

Step 3: Define Your Fitness Goals

Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.

Define what you want out of a fitness program.

It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.

Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!

So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.

Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.

For example...

Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)

Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.

Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.

Step 4: Lay Out Your Road Map

You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.

For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!

But once you've completed these crucial steps, you are ready to develop your road map.

Your fitness road map must answer the BIG THREE questions:

What is my goal (where am I going?)

What is my plan (how do I get there?)

How to I track progress (how do I tell where am I now?)

It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:

workout frequency (e.g. 4 times per week)

approximate mix of flexibility, strength and cardio training (based on goals)

actual exercise programs (*)

check points (e.g. weigh-ins every 3 weeks)

The more specific you are in this planning phase, the BETTER your chances for success!

(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.

Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!

Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.

Remember: You should consult your physician before beginning an exercise regimen.

Step 5: Feel Good!

Fitness is, above all, about FEELING GOOD!

Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.

Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:

Enjoy the ride

Track progress

Set challenging new goals for yourself.

That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!

You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.

Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.

Recap

By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program

Remember:

The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!

Marathoning is not an easy task if you have had the opportunity to compete in one.
How many times have we put in what we think is the perfect amount of mileage and are nailing workouts we dream about only to get 17 or 18 miles in a marathon fighting to finish?
Marathoning takes a special breed of person.
I don't think there is a genetic gene that you have to possess to run a marathon.
I think more people would surprise themselves with the capability we all possess but it takes an awful lot of work and belief in what we are doing.
Preparing for a marathon is more then just running high mileage.
I used to think prior to breaking the 2008 USA Olympic Trials "B" standard of 2.22.00, a time that I thought would be damn near impossible goal to attain, but not one-hundred percent unachievable, running 130-50 miles a week was the only way.
I was very wrong in that department.
I ran my current personal best time of 2.19.35 running between 90-100 miles a week and the many times I attempted to run over 130 miles a week with an all-time high of 142 miles I felt much more weak.
That isn't to say that running that high of mileage doesn't produce results. Gerry Lindgren, one of the United States all-time fastest runners, ran as much as 350 miles a week at times.
It is relative to the individual and some runners can produce the same results on 50 miles a week as other runners do at 140 miles a week. Lindgren was only a handful of individuals I can think of crazy enough to run that type of mileage.
1. Don't get caught up in numbers with your mileage
It always takes trial and error to find that sweet spot but don't ever think you have to run high mileage to attain your marathoning goals.
Lisa Raisnberger, one of my close friends and mentors, reminded me many times while I was training in Colorado Springs that it isn't about the quantity but the quality of the miles you are running.
When a Boston Marathon champion gives advice, I tend to listen.
What is the point in running 100 miles a week if 90 percent of those miles are run at 2 minutes per mile slower then your goal 5K to marathon race pace?
You may gain massive strength running that type of mileage for the 5K to 10K distances but when it comes to racing, we are talking about energy utilization and you have to educate yourself on what is the reasons, the how's and why's so to speak, of your weekly training regimen.
How can we run as efficiently and economically as possible without slowing or slowing at a more subtle rate then our competitors?
Running too many miles slow will not get you any closer to your goal so we have to look past running high mileage for mileage sake.
Again, it goes back to what your goals for marathoning are.
If your goal is to finish then how many miles a week you spend at 70 percent or higher anaerobic effort really doesn't matter as much, perhaps just building endurance and progressing the amount of miles run should be the focus.
If it is to hit a specific pace like running under 9.09 per mile for the marathon (sub 4 hours), then we have to decide how much of our time is spent at efforts below that pace and at that pace as well as our recovery in between.
Some of the world's top runners including Yuki Kawauchi of Japan are running between 90-100 miles a week.
Kawauchi is easily my favorite marathoner because he chooses to work full-time despite being a 2.08.14 marathoner.
2. You must never forget to ingest sufficient calories in the marathon
You are always going to feel good the first 10 miles in a marathon but why wait until you get to mile ten to ingest any calories?
One of the best pieces of advice I can give is to take a gel or two with you and stuff them in your shorts.
Take a gel at mile 7, 14 and 21.
This isn't etched in stone of course but aim to ingest a 100-150 calories every 35 to 45 minutes during the marathon.
What runners sometimes forget is that you can take a gel and get in 100-150 calories immediately to your working muscles and as important as that is, sometimes we can disregard it's importance and get too caught up in the race.
Think of how much fluid you would have to take down to get the equivalent amount? Think of your regular sized gatorade bottle, that is a lot of fluid but with a gel and a few sips of water to ingest with it, you are golden.
Fueling is crucial and cannot be neglected. It doesn't matter that you ran 120 miles a week for 15 weeks straight or ran great workouts. This is a very important marathoning mistake to avoid at all costs.
If you don't take fueling during the race seriously all of your hard work and months of preparation will not bring the result you seek.
Ensure you are drinking and not sipping water during the race as well.
A few sips of water adding up to about 2 ounces ingested by mile 15 is going to do a number on you physiologically so make the commitment to drink more during the race, preferably between 6-8 ounces every 4 to 5 miles.
3. Stock up on sufficient carbohydrates, fruits and vegetables during the week of the marathon, not just the night before
Don't cram to get in enough the night before the race.
Always remember, it isn't what you eat the night before but the week of the marathon that will set you up for success.
Marathoning isn't just about running mileage and doing the workouts, but all the other little things that add up to make the winning combination for success.
It is a number of different things from how much sleep we get, what we eat, how much are we stressing over things that don't matter that we give power to.
The list goes on and on but how well you and I balance these areas will determine how successful we will be at our marathoning goals.
4. Don't underestimate yourself and don't put too much emphasis on naysayers
Believe me others will do that for you and think highly of themselves for doing so.
I have found that there is a drastic difference in people who think they have us figured out then the people they talk about who are failing over and over and not losing enthusiasm along the way.
People like to gossip.
It is a sad fact of life but always remember this.
Viewpoints of people who may either belittle you for what you are doing spending so much time on running, trying to attain what they feel is an impossible goal or try to make you feel bad, have no power over you.
We give others power and the focus we give other's comments can easily be changed and re-directed on more positive areas of our lives.
The problem with lies is that when they are told over and over again, are repetitive in nature, people begin to see them as truth.
It takes an educated mind to not let others viewpoint of them dictate what they can do in sport and life in general.
I have known far too many runners over the years who second guess themselves based on what others may have told them they were capable of or simply by not having a sense of patience.
If you don't believe in delayed gratification perhaps marathoning is not for you.
Individuals who understand delayed gratification many times are what others consider outliers, they seem to not quit regardless of the outcome.
They have too much joy and love for what they are doing to do anything else and they keep working until the objective is met.
It all depends on what your goals with marathoning are.
If you want to lose weight then talking about race pace training strategies isn't so much the focus, nor should it be with an athlete who simply wants to run and finish a marathon, but you still had better have the patience and mental fortitude to be willing to try.
There are people in this world who will not even try long enough to see what they are truly capable of.
No one guarantees you or I a personal best the next time we run a marathon or road race.
There is no magic formula that guarantees that. It may take you 2 months, 2 years or 10 years to attain a new best.
How much are you willing to withstand? How patient are you? How important is it you?
When I get questions from athletes about how to run faster I tend to want to first get an idea of where their head is.
People want to be successful but don't always want to endure the long hours, the failures, the time away from doing things they could be doing if they didn't have all of their focus on that objective.
No one guarantees us a tomorrow so you damn well sure had better be going after your dreams now, not when you feel like it, not when the time is right.
The time is never right.
There is action and no action and most of the time people who get objectives met are in the former category.
It doesn't make them better or more worthy, they just endure a little longer.
I have failed over and over again the past 6 years since I ran my 2.19.35 PR, the closest I have come is a 2.26.42 I ran at the 2011 Monumental Indianapolis Marathon.
We cannot possibly learn in success as much as we do in failing.
Failing sucks but it also gives great lessons that teach us why the successful have become the way that they are.
What makes them any different?
They see the bigger picture. They don't quit when they don't meet their goal the first time. You may see them years later still sharpening the axe when their friends have long since moved on and gave up.
I have found that those who have the mental fortitude to see a goal through, who are willing to be made fun of when they fail, are not phased by someone trying to belittle them for feeling joyful over a goal they achieved and don't give up have made up their minds to be different.
We all have different goals and aspirations.
This is why marathoning, racing and training as well as the comradeship that comes along with associating with like-minded individuals, who take the time to get to know your goals and dreams, is a great way to stay motivated.
That being said, take the time to give someone who doesn't agree with your views some of your attention, because no one has all the answers, not I or anyone else.
If I run under 2.20 for the marathon distance and the next athlete runs 5 hours does that make him or her less of an athlete?
Everyone has worth and does this sport for different reasons.
A 5 hour marathoner should be commended and respected just as highly as someone who runs faster, as long as they are working as hard as they possibly can to improve.
What works for me as an athlete may be the farthest thing from what you want, but there is a fine line with being professional and belittling someone for being different, always reach out to help people and lift them up, not tear them down.
There is enough ordinary around, take the time to learn what it takes to truly stand out and part of that is studying the complete opposite of what you may have been taught... but that is for another subject.
You need a strong support structure to surround yourself with.
There is already enough negativity in the world, surround yourself with positive, uplifting people who are going to challenge you to get over your preconceived ideas of what you think you are capable of.
I hope these marathoning mistakes to avoid has helped you in some way.

The Burpee was named in the 1930s for American physiologist Royal H. Burpee, who developed the burpee test. He earned a PhD in applied physiology from Columbia University in 1940 and created the "burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness.
The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.
As a all round winner the Burpee has many benefits of which I have listed a few below:
• They are a mega calorie burner and practically use every muscle in your body!
• With every repetition, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little like lead weights!
• They are great for developing conditioning and endurance! And they get your heart rate up; fast.
• You need absolutely no equipment at all, they are totally portable.
• You can add them to any workout, doesn't matter what the workout is focused on the Burpee will work the same muscle groups in some way this makes them nearly perfect.
• They work anerobic and aerobic body systems.
• Perfect to develop strength, conditioning and endurance.
• They melt fat away at a very fast rate.
• It is by far one of the most outstanding exercises ever invented.
The burpee is probably the single most effective and complete, whole-body conditioning exercise there is. No other movement on the planet will work as many muscle groups, whilst at the same time massively improving your endurance, stamina and cardiovascular conditioning.
So start doing them, and like all exercises do them well, the harder it is the better, it should mean your technique is fantastic.
Technique Breakdown - Burpee - Full Body
Start/Finish Position
Start standing tall.
Movement Phase
Squat down until you are in a crouching position with your hands on the floor wider than shoulder width.
Kick both of your feet back so you are in a pushup position.
Perform a pushup.
Pull your feet back to the crouching position as before.
Explosively raise yourself and jump as high as you can.
As your feet leave the ground clap your hands above your head.
Land and repeat.
Breathing Directions
Breathe in during the downward motion.
Breathe out during the upward motion.
Tips
Don't try to move from one point of the technique before the other, for example pull your feet back in before performing a pushup.
Try this out and you will be impressed, just add it into your daily workout. The 100 Burpee challenge is a 100-day routine in which you do one Burpee on day one, two on day two, and so on, all the way up to 100 Burpees in 100 days. Find a training partner and make a competition of it even have a prize for the winner.
If you think that the challenge is a lot of Burpees, a guy named Paddy Doyle performed 1,840 Burpees in one hour! If you do more, you're eligible for a spot in The Guinness Book of World Records.