- Inactive and can’t stop eating
- Emerged in your profession and can’t get away from work, even when you are at home
- Or the opposite – when you are done with work, you just go home and relax and watch TV
You might have abandoned your commitments to improve your lifestyle to achieve better health and performance.
To help you to get on track, I will share a solution with you to recommit to your commitments. Read on!
This month is your month to focus on setting goals, to improve your diet, and to start an exercise program.
However, these tasks can be overwhelming. Where should you start? What should you do first? Should you do everything at the same time? For an optimum outcome, it is recommended that you start all three at once – but keep it simple!
Let us start by bringing the focus on the next 30 to 42 days.
Sitting kills your back.
That’s a bold statement. Is it true?
In 1982, researchers affiliated with the Cooper Institute in Dallas surveyed affluent individuals and their sitting habits.
The study confirmed that people who spent more than 23 hours a week sitting, watching TV or sitting in the office, had a 64% percent greater chance of dying from heart disease. One take-away is that less activity burns fewer calories.
But why does sitting kill your back?
The scoop on disc pressure and pain
If you understand how the discs work between the vertebras of your spine, you will easily understand what happens to your discs when you sit more then 8+ hours per day. Look at this chart below.
All too often we set goals without having a plan to achieve them. And without a plan a goal is merely a dream. It is nice to think about and makes you feel good. But that is about it. In less than 37 minutes I can show you how to turn a dream into a goal.
First set aside just 37 minutes to work through this simple step-by-step process.
Since the invention and widespread use of heart rate monitors, our approach to cardio vascular training has changed. These devices provide an inexpensive and efficient tool to enhance your fitness program by monitoring your heart rate during your workouts.
Your motivation will skyrocket. Depending on the system you use, you can take advantage of an online tracking tool to establish accountability. In conjunction with an integrative online system, your monitor will help you to establish records regarding your improvements. You can easily review your performance on charts and compare your applied strategies that result in your fitness success.
Before we discuss this method, let’s address the following questions:
- How can I establish my individual zone for endurance, fat burning, and weight loss?
- Do these numbers really make sense?
- Do those methods reflect my individual training zones?
These are the issues you should consider when you incorporate heart rate monitor training into your fitness program.
Studies confirm that both weight loss and exercise can achieve greater improvement in physical function as opposed to either intervention alone (N EnglJMed 2Ott;364:I2t8-29.). Nevertheless, before we get to this step we need to get motivated to implement both successfully.
Motivation, as defined by the Merriam Webster Dictionary, is “a force of influence that causes someone to do something”.
Although it is difficult to predict which event or method of self-communication we use to become motivated or stay motivated, I will share strategies with you that have been effective with regular people like you and me.
They develop the leanest, most muscular and aesthetically pleasing bodies in the world. This group represents about 1% of the global population.
The rest of us can train like athletes, but you must ask yourself whether your body is ready for the physical stress that is required to achieve such a lean physique.
Nutrition is the number-one focus when one sets a goal to accomplish weight loss and fat loss.
Some look to juicing regimens as weight-loss solutions. Indeed, there are many benefits for juicing.
First, you give your digestive system a rest so that your body has time to put its energy, besides digesting, into elimination, recovery and healing.
Juicing also gives your digestive system a rest, including the stomach, intestines, pancreas, gallbladder and liver.
We can sometimes neglect to appreciate our feet and realize how important they are.
Think about it − our feet move us from one place to the next, whether by walking, running, or sprinting. We stand in line or in place at social events, and our feet can even help us earn a living by taking us where we need to go.
However, wear and tear can take its toll on our feet. During our 40s and 50s (and sometimes even before), our feet begin to look nothing like they did when we were children; functional restriction comes as a result of not only neglecting our muscles and tendons but also through incorrect shoe wear.
Keeping up with your weight loss, fat loss, and weight maintenance programs can be tedious and boring. However, scientific journals and experts in the weight loss and fat loss industry support the advice that follows for sticking with your weight loss and maintenance goals.
Some of these data come from obesity research from the University of Surrey, from summaries and reviews of 152 studies. This tutorial serves as a translation of these studies into concise lessons that you can implement into your weight loss and maintenance program.
These strategies, as applied below, will help you lose fat, lose weight, and keep it off for good (strategies are not ranked in the order of importance). Read More→