Friday, September 28, 2012

Are you in a rush to lose weight?

Research shows that seeking the quick fix is not the way to go when it comes to losing weight. In fact, instant gratification behaviors might be the reason why you’re struggling with your weight loss resolution.

Therefore, here are some ways that can help.

-          Think long term by developing good eating habits for life and having a plan—especially during harsh times.

-          Gradually remove instant gratification behaviors from your life. This kind of change does not happen overnight. It requires time and practice, thus be patient.

-          Readjust and adapt. Being inflexible with your weight loss plan can wreak havoc on your fitness and weight loss efforts. Instead, be flexible like water going through the peaks and valleys with smoothness.

Seek the company of successful people. This will not help you shed some pounds; it can change your life for good—in both senses. After all, you’re the company you keep

How to enhance your eating for maximum weight loss

There is only one way to permanent weight loss: developing good eating habits for life. 

Therefore, here are a few habits that can help you lose the weight and keep it off for good:

-          Never eat on the move. Research shows that people who ate sitting down end up eating less than those eating on the move. Therefore, make sure to sit down, comfortably, on your next meal and be attentive to what you’re doing.

-          Eat slowly. Doing so helps you eat less by giving your brain enough time to receive the ‘that’s enough signal’ from you stomach, thus ward off overeating.

-          Add more foods. Adding more healthy foods to your diet can leave you feeling satisfied for longer, preventing hunger pangs and unhealthy snacking.

-          Don’t eat solo. It turns out that eating with others can help you eat less and make the experience more fun and enjoyable.

Wednesday, September 26, 2012

My New Workout Video At Self.Com

Yes I did it again! Here is my cool Stand-Up Paddleboard workout video. You also can get fit on the beach!!

Please let me know what you think by leaving comments below.

How To Start Running for Weight Loss

Undoubtedly running is the best training approach when it comes to losing the weight and keeping it off for good. Running is proven to boost metabolism levels, burn mad calories, ward off cardiovascular problems and can get you into the best shape of your life.

But starting it can be tricky as running’s high impact nature can lead to discomfort, injury and/or overtraining.
Therefore, here is how to start running without much trouble.

Follow the Walk-Run-Walk Method

When it comes to boosting fitness level without running the risk of injury and burnout, the walk-run-walk training recipe is the way to go. According to many researches and my own experience helping clients, this method helps you gradually improve cardio power while still enjoying the training.

The walk-run-walk program consists of alternating low intensity boosts (mainly walking) with high intensity intervals (running at low pace) for a given time. The length and intensity of each interval depends mostly on your fitness level, age and training goals.

For most beginners, starting out with a 45-second interval run interspersed with one full minute walking for recovery is the recommended dose. And as you get fitter, aim to increase the running duration while taking less for recovery. Keep it up until you can run for 30 minutes without much trouble.

3 Eating Guidelines for Better Weight Loss Results

You’re what you eat, period. Therefore, if you really want to lose the extra pounds and keep them off for good, you need to follow the right diet guidelines. Here are a few that can help:

Plan ahead

Planning ahead your energy intake can help you scramble better when you’re feeling hungry, thus prevent overeating and weight gain. Therefore, make sure to use a diet journal on a daily basis; plan out thoroughly when you are going to eat and where. Don’t let hunger dictate your eating choices; otherwise, expect more setbacks.

Eat Often

A Swedish study of more than 3000 people found that people who ate more than 3 times day, have a lower body index than those who skipped meals as means for weight loss. As a result, aim for at least 4 meals per day, every 3-4 hours apart. Doing so can help you keep metabolism running high while preventing hunger pangs.

Don’t drink sugar

People who drink sugary beverages are more likely to develop obesity and other health problems. Therefore, make sure to substitute unhealthy drinking habits with healthier ones such as herbal tea, more water, and fruit juice but in moderation.

Saturday, September 22, 2012

How to Boost Workout Motivation?

Finding ample motivation for the exercise can be daunting. In fact, most fitness enthusiasts shy away from regular exercise since they don’t find enough drive to help them push forward. This can only lead to more failures and setback with your fitness and health resolutions.
Without further ado, here is a powerful tool to help you get and stay motivated for the long haul.

Peer up with a buddy

When it comes to boosting your motivation and consistency for the workout, peering up with training buddy is the way to go. According to a two-year study conducted by the University of Pennsylvania, subjects who exercised with a partner reported losing more weight than those who went solo. 

Furthermore, another study by the Oxford University revealed that exercising in teams can help you push further by reducing the level of perceived fatigue and tolerating more pain, thus leading to greater fitness gains.

Pick the right one

Choosing the right partner may seem difficult, but it’s worth the sweat. Make sure your partner is on a similar path. He or she must share similar goals and fitness aspirations. Of course, you can pick a more advanced fitness enthusiast, but you’ve to be careful not to do too much too soon thus risk injury and/or overtraining.


Success is a matter of implementation. Therefore, make sure to practice what you’ve just learned, and always remember to stay within your fitness skill.