Another prayer request

Wow.. if this doesn't keep us all close to God... lol.

I'm having the laser eye surgery done on my eyes next Wed. I'm really nervous and my stomach is already in knots, but I'm extremely excited about it! So I'm praying that God will allow everything to go good, cuz this is my eye sight we are messing with so I hope no infection happens and all goes well!

I'll be able to get rid of these yucky glasses. I'm going to the Heritage conferance in July, so I'm also praying that maybe God will provide me with the man for my future ;0). I'm finally getting to that age, where I would like to settle down and have a family, I've never felt like that before. So I'm being patient and letting God has His will.

Love you ladies, can't wait to go for our walk next Thursday, as long as my eyes are healing ok!

God bless you all!!

And yet another prayer request...

Hey, Ladies! Just when I'm back on my feet...wham! I am scheduled to go in for minor surgery on my teeth tomorrow...I have a badly infected molar that has to come out, but it is complicated as the root is twisted into the tooth next to it. I am quite nervous and in an extreme amount of pain so please pray for me. I will be recovering this weekend, and I pray it heals quickly. Love you all!!!

10 Laws to consider

Hi: I found the following information on ediets.com and found it very interesting, especially # 10

The 10 Laws of Losing Weight

by Dr.. Matthew Anderson

... you must practice them all
.... listed in order from least importance to most important.
... for best results, start from bottom up
... dieters usually start from top and work down and gives up because the important deeper, more crucial things have not been dealt with
... you can start with any Law and go from there, you simply cannot eliminate any Law.


1. Exercise - a minimum of 20 minutes of aerobic exercise to increase the heart rate three times per week. Talk to your doctor and start slowly. More exercise is OK as long as it is sensible and balanced.

2. Eat Healthy - Have balanced meals, more fruits, vegetables and fish, less red meat and far less junk food. Vitamin supplements are OK if guided by a nutritionist or doctor.

3. Eat Less - Conscious eating always produces a significant decrease in food consumption. This can mean as much as 50 - 75 percent difference in some compulsive eaters.

Note: One's ability to consistently fulfill Laws 1, 2, and 3 is dependent upon the practice of ALL 7 laws below. Will power and denial are no substitutes. The ability to sustain the practice of the first three Laws is a direct result of practicing Laws 4 through 10.

4. Self-expression - Being and doing your true self in action, words and thinking is essential. Say what you mean, do what is right for you and live a life that reflects your best talents and skills. This Law is highly dependent upon the practice of Laws 5 through 10.

5. Self - Acceptance - A willingness and ability to love and accept yourself as the imperfect and wonderful person that you are. Overcoming crippling self-hate and extreme self - judgment and replacing them with compassion and a realistic assessment of your true value. This Law is dependent upon the practice of Laws 7, 9, and 10.

6. Manage Emotions - The ability to identify, observe and productively focus and/or express your intense emotions. This Law is dependent upon the practice of Law 7.

7. Heal Emotions - Identifying, experiencing and working through your emotional wounds so they no longer dominate your behaviour, your relationships and your sense of self. This Law is dependent upon the practice of Laws 8, 9 and 10.

8. Manage Thinking - The ability to identify, observe and productively focus your thought processes. Includes the awareness that most thinking is perceiving as opposed to knowing. This Law is dependent upon the practice of Law 9.

9. Manage Thinking - The ability to identify, observe and productively focus your thought processes. Includes the awareness that most thinking is perceiving as opposed to knowing. This Law is dependent upon the practice of Law 9.

10. Spiritual Nurture and Development - A willingness and ability to connect and relate to the Divine Source - God - Higher Power. An ability to allow that Source to guide your life and nurture your deepest needs. this Law affects all other Laws. Your ability to practice it effectively can be limited by issues either healed or avoided in Laws 7 and 9.



This article is very interesting to me because the foundation is your spiritual development, then cognitive and emotional development of self. These are the basis for being able to stick to it and keep at it. hmmmmm....... velly intelesting.

Another Prayer Request

Larry just called and asked for prayer for Nikki. He was checking her into the Salt Lake Hospital. She is not doing well.

PLEASE PRAY!

Prayer Request

Please pray for my friend, Brenda Booker, today and tomorrow. She went in yesterday for the implantation of the radioactive pellets. She has to lie still for 39 hours!

She will be coming home tomorrow I believe.

She has a week after that to rest up and recover in order to go to our annual Ladies Retreat. Pray she will have the strength to go. It is very important to her.

Finally!

Well....I finally got the two pounds I had gained back off! That's a start!

June 5th goal here I come! Look out for JudyISaLoser! VROOM!! LOL

It was hard last night because I am really trying to hit it this week and PK said "I sure would like some chocolate chip cookies!" AHHH!!! The smell.....! Anyways....I did it...I didn't take one crumb!

I was so glad this morning though when I got on the scale.....I felt like I had been rewarded!

Keep slugging.....it will pay off! In inches and lbs! And great health!

OOPS!

The end of our 2nd 52 day segment has past! I did not realize it.

I am happy to say I feel like I am doing so good with my exercise and maintenance BUT sad to say I am not seeing any weight loss! Except for a rare exception I am on the machine 45 minutes per day. The weight resistance exercise has been missing though. I need to put it back into practice.

I really do want to see more.....so here we go again...the 3rd segment of the year. The end will be June 5th. Post surgery! Should lose a few pounds there anyway!?

Re-gather your determination and set a new goal for that date. For exercise and weight loss. And the dropping of any more bad nutrition habits you still have. Come clean!

June 5th!

Home again

...and Calgary truly is home!

We had a 6 hour wait in Nashville airport once we got there because of weather in Houston. We then had to be re-routed just to make it home last night! But thank God they were able to do that we finally got to our house a bit after midnight. Tired but happy to be home!

There were a couple of really bad thunderstorms during the night when we were in Nashville but no tornadoes that I heard of. Thank GOD!

And now....I look out and .....SNOW! Oh well...at least I have a machine indoors to exercise on! So I'm off to get back in the groove...talk to you later!

Walking

OK Jessiegurl! Now you're on with the walking! The weather is nice, there are no excuses for not walking on Thursday nights! Amy and I started by going to Confederation Park at 5:45 - 5:50 and walking for 50 minutes to 1 hour in order to be back for choir. If any of you wish to join us, you are more than welcome. With a larger group we can have the different levels happening. Amy is calling this her slow day with me cause she kept with my speed not her power walking. We were still able to yak. Ha ha She is walking each night from her place to Confed. Down and up that hill! Urgg! Someday.

Our aim is to spend the same time walking and cover more distance within that time.

Come join us!

Good weather

Well so far there is good weather here! Keep praying!

The hotel here is quite a place. The conference is in the conference area of it...so everything is all here from church to food to room!

Home on Friday!

Off to Nashville

PK and I are off tomorrow morning to Nashville, Tennessee until Friday.

Pray for us that the tornados will lie still! They are having 4 times the normal amount so far in the southern USA. In fact there was one in Nashville a couple of weeks ago!

Now I am not particularity fond of tornados. So please pray for us.

I will have internet connection in my room so I will keep in touch with weblosing crew.

TTYL

Happy Easter!!!

Hi everyone! I hope you all had a Happy Easter! After a few long weeks of battling this constant war with myself and this flesh of mine, I've managed to get back down to that 15 pound loss. I gained back about 4 of it and it was really tough to take it back off. No willpower I guess...but now I am hoping to continue the downward spiral. Sob...no chocolate bunny for me this year...sigh...maybe next time!

May 25 More Loss

You read it right....on May 25th I will be losing more.......I am having a hysterectomy on that date.

I need to make sure I am fit and healthy for that date. I won't be able to exercise for 6 weeks. So.....I better get with it!!!

25 Biggest weight Loss Mistakes

25 Biggest Weight Loss Mistakes
By Julia Havey eDiets Master Motivator

OK, you are reading this, so it is safe to assume you want to lose weight. I bet you are anxiously looking for tips "to do" and a diet to "go on," which are essential to successful weight loss, but those aren't the only things that you need to know.

Why? Many women have spent an average of 20 years "dieting," so another safe assumption is that we know a lot about what to do right. However, little attention is usually given on what not to do. Apply this list of things NOT to do to your healthful regimen, and spare yourself many of the pitfalls that derail most dieters.

1. Having a negative defeatist attitude. If you think there is no way that you are going to succeed this time, lose the weight and keep it off, then you will be right! However, if you think positively and believe that change is at hand, you will empower your journey, and you will reach your goals!
2. Going on any diet that is NOT a manner of eating that you can adhere to for the rest of your life. Be careful when deciding what nutritional plan you want to follow, as it should be a manner of eating that matches your tastes, budget and lifestyle. You should model all of your future nutritional plans closely after how you lost the weight to keep that weight lost for good!
3. Believing that you will eat cabbage soup -- or any other low-cal, monotonous fare everyday for the rest of your life. If a particular odd "diet" is something that you can barely stomach, it isn't realistic to think you will eat that way for the entire time it takes to lose all the weight. It certainly won't teach you much about how to live healthfully for the long-term. Just say NO, to cabbage soup and other such funky diets!
4. Weighing in too frequently, letting the scale rule your mood and actions. Up to this point, have you been fixated on the scale? Well, if so, it hasn't really helped you lose weight, has it? Otherwise, you wouldn't be here, looking for yet another "diet." So do us both a favor, and pack the scale up, put a big red bow around it, and unwrap it after six months of consistent healthful living. It might actually show you something you want to see!
5. Not drinking enough water. You MUST drink at least 64 ounces of water everyday, and for the overachievers, drinking up to ½ your body weight in fluid ounces a day is recommended! Early man packed up all his belongings when his water supply dried up, moved and relocated to another area where water was plentiful. They knew they couldn't live without it. Yet, we modern men have water in our kitchen faucet, and ignore it all day. The difference is that they didn't have soft drinks, coffee, sugar-filled drinks and diet soda. YUCK! Water is all that you need to drink, and you MUST drink at least 64 ounces of it a day!
6. Drinking sugar-laden drinks -- including "fruit" drinks -- Fruitopia is neither a fruit nor a Utopia! Try putting your favorite nonwater beverage in your pet's bowl, and see if they will drink it.
7. Consuming processed foods more often than fresh foods. Again, think how Early Man lived and what he ate. Eating as close to natural is the best way to ensure that your body is as healthy as possible.
8. Not having a plan. Leaving your actions up to chance in life is never a good idea. "We never plan to fail, we fail to plan." Get a plan and stick with it, but make sure each step is realistic and change is gradual!
9. Not being aware of the nutritional benefits or detriments of what you consume. Lettuce is a great choice to eat, but spinach and other darker leaves have more nutritional benefit than the iceberg variety. If you are going to eat, get the most bang for your buck!
10. Finishing every last bite of a meal, even after you are full. Mother was wrong! Don't clean your plate, let the dishwasher do that!
11. Going back for seconds at meals. Does the word "glutton" sound like something you want to describe you? There is no reason ever to have seconds! If you like it that much, have it as a leftover the next day! Too much of even a good thing is no longer a good thing!
12. Skipping breakfast. Mother was right on this one. It is the most important meal of the day!
13. Starving all day. When you finally get around to eating, it is usually something unhealthy (because you "can"), and it gets stored as energy later, rather than burned as energy now! You totally mess up your metabolism if you do this!
14. Bingeing after "falling off the wagon," and waiting until "tomorrow" to get back on track. Admit now that you will stumble on this journey. Make it your goal to lengthen the amount of time between stumbles, and shorten the time it takes to "get back on track." This way, you may only blow it once a year, and will get back on track in five minutes! You get to that point, and there will be no problem! --
15. Thinking you are genetically destined to be fat. The only fat gene is the one left hanging in your closet after you lose your weight! You may be predisposed to a condition, but HOW you live determines how great its effect on your life will be!
16. Treating "fat" as a personality trait. Fat is NOT a personality trait; it is a physical condition. Blond isn't a trait, either; it is a hair color! Do not allow yourself to be branded by ANY physical attribute or determent! YOU are many things, but fat is not one of them. Identify some things you love about who you are, and focus on those. They will help you realize the body you want.
17. Not living each day to the fullest ... thinking that it will come when you are thinner. BE, DO and then you will HAVE! BE a healthier person, DO the things a healthier person DOES and soon, you will HAVE a healthier life!
18. Thinking pills, powders or potions are more powerful than they really are for achieving weight loss. I bought diet pills after Anna Nicole Smith's weight loss. I really thought they would work! $48 later, 30 days of pills swallowed and NOTHING! Not one pound of weight loss. If those things really worked, no one would be overweight!
19. Thinking of exercise as a chore instead of a way to improve your health and life. Not scheduling exercise as a vital part of your day and week. If today, you were in an accident, paralyzed and could never walk again, do you think you would long to be able to go for a walk? Exercise is a "GET TO", not a "HAVE TO." It is a joy to move your body and get your endorphins flowing. They truly are nature's reward for demanding physical fitness of ourselves. PUSH yourself; you will be amazed at how it feels!
20. Indulging excessively in alcohol. Bottom line: When you drink, you suck down excess calories, alter your mind and let down your guard. Stupid things happen when we drink too much. Too many calories, too much food and too many regrets. Live in control and live freely!
21. Watching sports rather than participating in sports. Would it be more fun to watch the Super Bowl or be the MVP of the game? Is it more fun to watch an amazing homerun, or actually bring home the winning run for your softball team? It is more fun to watch spoiled millionaires dribble an orange ball, or run down the court trying to guard an old friend? Sunday football is a tradition, but playing a game of it in your own front yard will provide memories that will last long after the season is over!
22. Watching too much television. New rule: NO TV viewing unless you have walked for 30 minutes! My rule is that I get on my Octane Elliptical machine and stay on it until whatever show I want to watch is over! One night I made the mistake of watching a two-hour show! I did 90 minutes on the Elliptical before throwing in the towel! "Must-see TV," means "want-to-see" body for me! ---
23. Thinking that "dieting" sprees -- and not a total lifestyle change -- will garner lasting weight loss results. If you aren't changing your life, you aren't making lasting changes! Add a lifestyle makeover to your eDiets.com plan. Visit http://www.lifechanger.us/ for more information.
24. Consuming fast foods on a regular basis. The fried, greasy and high-calorie fast food that dominates our society's eating habits today is the leading cause of the obesity epidemic that we now face. If you have no choice other than fast food, please order a salad with grilled chicken, one packet of light dressing w/ lemon wedges, a bottle of water and extra chicken if you are hungry, but when they say "do you want fries with that?" Say, "Do you want me to be unhealthy and die young?" Hopefully, both answers will be no!
25. Waiting for tomorrow to "get started," rather than RIGHT NOW! Right now, there are thousands of members logged on to eDiets.com, in the chat rooms, on the support boards, watching online anytime meetings and waiting to lend their support. There are teams of nutritionists to help you understand basic, healthy human nutritional needs. There is hope, and there is a light at the end of the tunnel.
YOU can do this! Or, I guess you can't do these things! Whatever, but you know what I mean, you are going to succeed this time, and the entire eDiets.com team is here to educate, motivate and inspire you to your dreams and goals!
EDITOR'S NOTE: You've seen Julia on the QVC home shopping network and the Wayne Brady Show, in USA Today, The National Enquirer, Glamour, Bride's and more! She's been called "America's weight-loss Cinderella, someone with the passion of Tony Robbins, enthusiasm of Richard Simmons and the humor of Jerry Seinfeld." To get your copy of Julia's blockbuster motivational book, Awaken the Diet Within, From Overweight to Looking Great -- If I Can Do It, So Can You! click here. Email Julia with your comments at mailto:%20julia@juliahavey.com. You can also visit her website at http://www.juliahavey.com/.

Poster's Note: Substitute Audio Book for Television for the machine training. Works great....time goes by much quicker on the machine! I am listening to classics and am enjoying them greatly. I have ear plugs and have the books on my palm. I try to do 45 minutes per day now on the ellipitical cross trainer. It does require getting up earlier but is well worth it I feel. >>>judy is a loser

30 Days to Fat Loss

30 Days to Fat Loss
By Raphael Calzadilla, BA, CPT, ACEGlee Contributor


If you want to know your past, look into your present conditions. If you want to know your future, look into your present actions.-- Buddhist Saying

This is the time of year when people take a close look at their bodies.
I call it the "the awakening from winter," or for you very honest souls out there, the "I'd rather eat Jell-O than look like Jell-O syndrome."
This is the time when people tend to panic and come to the realization that the extra weight they’ve gained over the winter just isn’t going to cut it. The weight has got to go bye-bye.
I’m going to make things simple for you. I’ve constructed spring "to do" and "not to do" lists. If you follow these simple guidelines, you’ll lose fat within 30 days and be on your way to an empowering summer.

Spring into fitness "to do" list:

· Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds in the month of April." One goal, that’s all I want you to focus on.
· Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.
· Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.
· Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.
· Winter is over so get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.

Spring into fitness "not to do" list:

· Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.
· Making excuses such as "I’ll start tomorrow," "I don’t feel like working out today," and "I just can’t get into it yet." Stop with the excuses already!
· Even though you know you’ll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.
· Postponing physicals and other important doctor appointments. This is the time to get a check-up.
· Going to a fast food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.
This stuff isn’t brain surgery and there’s no magic workout or magic bullet that will improve your fitness level and reduce fat.
Until the magic pill is developed, the guidelines I’ve provided are the best we have. So, re-commit to your nutrition plan and follow my realistic guidelines. I’m not suggesting it’s easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

April 14th coming-ready or not!

Whoa....April 14th is coming close. It is the end of the 2nd 52 day journey we embarked on. I don't know about you but I have not lost the amount I set out to lose.

I have been faithful to exercise and think I have eaten sensibly but I have not logged my eating.

Therefore.....I am going to have to start again and log it!!!!

I am not about to give up! We are in this for life......I am going to get to my goal and then MAINTAIN!!!! DO YOU HEAR ME!!!! LOL!

Flab to Fab in 15 Minutes a Day!

By Robert Adams, CPT/Fitness Coach

OK, so you just got done reading the latest monthly issue of your favorite fitness-and-health magazine about the newest and latest exercise program, and you are more confused than ever on what is the best way to "Get in Shape, Build Muscle and Burn Fat for Life."
What really is the best and most efficient form of exercise for maximum results?
· More weight or less weight?
· More reps or fewer reps?
· Higher intensity or lower intensity?
· More cardio than resistance training?
· More resistance training than cardio?
· Machines or free weights?
· Train every day or once a week?

In working with my existing personal fitness clients at MyHomePersonalTrainer.com, I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long-term fitness-and-health goals.
Top 10 Common Fitness Training Mistakes
1. Too much machine work -- A lot of women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.
2. Not lifting enough weight -- A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.
3. Working only half of your body -- A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.
4. Too many reps -- A lot of women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.
5. Overtraining -- The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.
6. Not fueling their bodies for training -- Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels.
7. Training the same way -- Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long-term fitness results.
8. Cardio before weights -- Wearing yourself down prior to your resistance-training workout with cardio can only reduce your opportunity to get the best possible training session.
9. Steady as she goes -- A big mistake is keeping your fitness training pace always in moderate mode. Incorporating high-intensity training is the way to keep it fresh, fast and effective.
10. Cardio, cardio and more cardio -- Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.
Your Flab to Fab 15 Minute Fitness Solution
1. Break away from the machines -- Use dumbbells to engage both sides of your body, and for a greater challenge perform unilateral exercise movements (alternating from one side to the other when lifting weights).
2. Take it to almost failure -- It's important to engage the muscles completely and make sure that no matter whether you are completing 8 or 12 reps, the last 2-3 should be challenging and you should not be able to complete another 2-3 reps. If you can, then raise your amount of weight to engage those muscles. Make sure to use a spotter if you're lifting heavier weights.
3. Lunges and squats -- Probably the two best lower body exercises that can be performed to engage the largest muscles in your body. Working your lower body will keep you symmetrical in shape and also help you burn more fat and change your Body/Fat ratio by developing the largest muscles in your body to become your fat-burning machines while your body is at rest.
4. Stay in the range -- 8-12 reps is about the perfect rep range for most people trying to improve their general fitness level. Too many reps will leave you with NO good quality results and too little will make it very hard to train without a spotter. Lift heavy for size and strength and keep changing your rep range to keep your body guessing while developing strong fat burning muscles.
5. Take a break -- Rest and recovery are a crucial element in any successful fitness training program, and I recommend to my clients at least 24-48 hours rest between resistance training sessions. I always recommend at least 48 hours for your larger muscle groups, which would be your lower-body leg workouts. I also recommend taking a week off during your training programs to give your body a break, and in most cases you will come back even stronger. Keep your body fresh and strong, and you will get greater long-term fitness success.
6. Eat to train and train to eat -- Your body is an engine, so feed it like one. You cannot perform well at peak levels without fuel, especially if you are engaged in a high-intensity resistance-training workout. Eat a combination of good quality high-fiber carbohydrates in combination with a lean good quality protein before your training sessions and always refuel again after you workout. You need to feed the muscles you just broke down so they can get stronger again.
7. Keep it fresh and challenging -- Any training program that is maintained for longer than 4-6 weeks will not be as effective in the long run. Always keep your body guessing, challenged and fresh with new and innovative fitness training programs. Your body should never be allowed to develop a rhythm using the same training programs. You will ultimately get diminishing returns on your training sessions. So keep your body guessing for maximum long-term results.
8. Don't limit yourself -- Machines will typically provide only one range of motion and will not help improve any muscle imbalances you may have. When you use dumbbells, you have no choice but to engage both sides of your body when lifting weights. Using free weights will really uncover any weakness you may have on one side of your body, promote a more natural range of motion, support imbalances of your muscle groups, and introduce you to tons of exercises that can be performed with a low-cost and home-friendly training method. Also, challenge all your muscles by using a stability ball. Stability balls provide you incredible flexibility in terms of cost, variety of exercises, and most importantly the engagement of many, many stabilizer muscles that would never be worked utilizing a fitness machine or even a bench.
9. Save it for the weights -- There is nothing more challenging than a high-intensity resistance-training session, and doing your cardio before your weights will not provide you the energy you need to perform at a peak level needed to maximize your weight-training sessions. Complete your weight workout. Then if you want to perform cardio on the same day as your resistance training, do it after the weights. Your body will thank you for it. Build muscle, and then burn the fat!
10. Take to new levels -- Short, high-tntensity fitness training is the way to go. Your body and mind will love you for it. Train with high intensity in short bursts and get maximum fat burn both when performing your resistance training and cardio workouts. That is the only way I train my clients, and it helps them fit their training into their busy schedules so they can stay on track to turn the flab to fab in only 15 minutes a day!
11. You cannot live by cardio alone -- Although cardio is an excellent fat burner, especially if performed as a high-intensity interval-training workout, you need to realize that burning fat is only part of the equation. It is essential that any complete and balanced fitness-training plan includes an effective high-intensity resistance-training program to maintain and increase your muscle mass. By integrating resistance workouts into your traditional cardio routines, you will build muscle and burn fat both during your workouts and while you're at rest. You need to develop your body into a Fat Burning Machine, and changing your body composition is the key to long-term success.
The secret in developing the perfect personal fitness training program begins with the following tips:
1. Focus on the four major muscles groups -- Stay away from isolation exercises. Burn fat and build muscle when working those major large muscle froups more often.
a. Legs -- squatb. Chest -- chest pressc. Back -- bent-over rowsd. Shoulders -- overhead press
2. Perform compound exercises (multi-joint movements) -- Working multi-joints at the same time provides maximum benefit to your muscles.
a. Legs -- lunge or squat (hip and knee joint)b. Chest -- chest press (shoulder and elbow joint)c. Back -- bent-over row (shoulder and elbow joint)d. Shoulders -- overhead press (shoulder and elbow joint).
3. Perform supersets -- No rest between two exercises. Working more than one muscle with no break provides and efficient and effective workout.
a. Work opposing muscle groupsi. Chest then backb. Work alternating between upper and lower bodyi. Chest then legs
4. Perform circuit training -- No rest through your entire workout. Circuit set training turns your fitness training into high-intensity resistance training.
a. Train for maximum gain by performing all your exercises with no break.
5. Build your fitness training with value and flexibility in mind -- A great fitness value with outstanding fitness benefits.
a. Train with a quality stability ball.b. Train with dumbbells while at home or at the gym.c. Train with exercise Bands while traveling on the road for work or vacation.
Robert Adams, a nationally certified personal trainer and fitness coach, is N.E.S.T.A (National Endurance & Sports Trainers Association) Certified and the Head Fitness Expert for MyHomePersonalTrainer.com where he supports fitness clients in building muscle and burning fat while they develop a perfect fitness body for life.