by Kent Pinkerton
Natural weight loss is the process of losing weight in a healthy way. It does not involve the use of drugs. Obesity is the result of long years of incorrect food habits and food items. In some cases, obesity can be hereditary. Natural weight loss is a combination of healthy eating habits, regular exercise and a strong commitment. Sensible goals and sincere efforts go a long way in natural weight loss. It is better to shed off weight gradually to avoid any side effects.
A low-fat and low-carbohydrate diet is recommended for natural weight loss. Drinking at least 8 glasses of water every day is necessary to flush the system. Detoxification is an important aspect of natural weight loss. Eating fruits help a great deal in preventing weight increase. Many obesity control therapists believe that what an individual eats is less important than how it is eaten. Any kind of food consumed moderately causes little harm. Food must be consumed in small portions at regular intervals. It is better to avoid eating junk foo, though. The best thing to do is to eat lots of raw fruits and cooked vegetables. Soups can be very helpful in beating hunger pangs, which inevitably leads to excessive eating and obesity.
A good exercise program must be developed depending on the amount of time an individual can devote for exercising. Swimming, running and brisk walking help a great deal in weight loss. An individual needs to feel good to look good. Emotional stress and low self-esteem also leads to over-eating. ìEmotional eatingî is a key impediment to the success of any weight loss program. It is important to get involved in a hobby or a recreational activity like singing or dancing. This serves as a distraction from routine stress. Meditation is extremely helpful in developing a positive frame of mind.
Any weight loss program demands consistent and sincere efforts from the individual. It is helpful to reward oneself after achieving small targets. These rewards are necessary for a morale boost and motivation.
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by Thomas Kersting
When Jean came for her first weight-loss session, we talked at length about her eating habits. We talked about how she ate, what she ate and when she ate. Breadís and pastaís were Jeans biggest concern. When I asked her about exercise, she explained to me that although she wants to exercise, she just doesnít have the time to do it. Danís appointment was later that day. He was also a self-proclaimed ìcarb addictî and believed that avoiding them was the ticket to losing weight. Dan didnít ìhave timeî to exercise either. He didnít ìhave timeî to eat breakfast. He didnít ìhave timeî to prepare lunch. He didnít ìhave timeî for anything. Now, both Jean and Dan did have the time to watch 20 hours of television per week, on average. Hmm, I wondered. Were carbohydrates really the problem here or were there minds just loaded with excuses?
Just about every person I see for weight-loss is on the low-carb bandwagon. They are convinced that carbohydrates are the cause to their weight problem. But when I bring-up the evil ìexerciseî word the antennas go up and the excuses start coming. This frenzy over carbohydrates has gotten so out of hand that it has me deeply concerned because I know that a low-carb diet is not the ìlife longî answer to easy weight loss. And itís certainly not the answer to healthy weight loss.
Then what is the answer to healthy weight loss and keeping it off? Well, you already know it, we all doóEATING LESS AND EXERCISING MORE. Say it with me nowÖÖ.EATING LESS AND EXERCISING MORE. Itís not rocket science folks but thereís a stubborn part of us, a lazy part, that doesnít want to accept this. Our mind is in denial mode because we keep waiting for that quick fix, that miracle weight-loss solution. But Iíve got news for you. There is no miracle solution to weight loss; there never has been and there never will be. The real issue is this: we need to break-down our denials and start taking control of our eating and exercise habits? And thereís only one way to do that and it is the only source to natural weight loss. We need to learn how to use our mental resources.
You discover healthy weight loss by using the most overlooked weight-loss weapon of allóthe mind. Taking control of your mind means taking control of your eating and exercise habits. When re-programming your mind for weight loss, the first thing you will rekindle is your motivation. Weíve all experienced motivation before. Itís a mysterious sort of thing, like a phantom that comes and goes without warning. Whenever we experience high levels of motivation it seems that nothing can get in our wayóand it canít. Not even food cravings or that early morning ìget up and exerciseî alarm. But, motivation always seems to slip-away, and for good reasons. But when you learn how to re-program your mind, motivation stays put and doesnít disappear.
Think for a moment why motivation comes and goes. First of all, everything in this generation is about convenience and simplicity. With the click a button we can get what we want when we want it, and our minds get used to this. We then naturally take the path of least resistance in whatever it is weíre doing. Letís face it, all of these low-carb diets have everything to do with convenience and simplicity. Eating eggs and bacon while avoiding bread sounds a heck of lot easierr than climbing out of a warm, cozy bed at 6:00 A.M and going for a 30-minute jog.
So how do we flip the switch so that eating less and exercising more becomes desirable? How do we develop these natural weight loss strategies? Both Jean and Dan did, as have countless other clients of mine. The only way to do this, of triggering motivation and self-control, is with the mindóthe subconscious mind that is. Here are some brief power programming exercises you can begin doing right away.
1. Find a comfortable quiet place to lie down where there are no distractions. Close your eyes and begin taking several deep breaths. As you breathe, scan your body from head to toe and imagine relaxing every body part. It should take you about ten minutes and after you reach your toes, begin counting from 10 to 1 and imagine drifting more deeply with each count. When you have finished counting, your mind will be in a much more relaxed trance-like state. This means that your subconscious is awake and alert. This is important because the subconscious is uncritical and open to fresh ideas, which is how we create change.
2. At this point you can start using the power of imagery. Begin by imagining yourself doing a physical exercise you feel comfortable with (running, biking, walking). Make your image as vivid as possible; this makes it more real to your subconscious. Imagine yourself with a smile on your face feeling wonderful, completely motivated and in control. You can use any images you want. Make sure you feel that motivational feeling as you do your imagery.
3. . Reinforce the imagery with suggestions. Suggestions like, ìnothing gets in the way of exerciseî or ìI am more disciplined than ever beforeî are some examples. Use as many suggestions and images as youíd like.
4. When you have completed your mental session make sure to say daily affirmations to yourself. A common affirmation is ìevery day in every way I feel better and better.î
Now that you know a little bit about how your mind works, it is time to stop searching for miracles, to stop following the media driven hype about carbohydrates and to start facing reality. Once you come back to earth and start using your mind the way you are capable of using it, then youíll start losing weight and keeping it off.
Thomas J. Kersting, LPC, Ph.D is the author of FAT PROOF: Power Programming Your Bodies Weight-Loss Computer (Harbor Press, coming in Winter 2006). Natural weight loss, healthy weight loss and easy weight loss is what Dr. Tom’s power programming method creates. Please visit his website to sign up for his free e-newsletter or to receive a copy of his Power Programming Weight-Loss CD and a special free offer. http://www.fatproof.net
by Michael Perry
Wondering how to gain muscle? There are many fads, gimmicks and "quick fixes" to be found, but there is really only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use potentially dangerous illegal hormones or steroids. The "how to gain muscle" question has a relatively simple two-step process: 1) increase your caloric intake, and 2) workout. This combination will provide the desired results.
Don’t be embarrassed to look in the mirror! You CAN have the body that you strive to achieve. When you first begin thinking about how to gain muscle, the first instinct may be "But I don’t want to gain fat". Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways. At this point you have to realize that dieting and exercising to lose weight is different than dieting and exercising to gain muscle.
In gaining muscle mass, the caloric intake must be increased. You have to take in more calories that your body is used to: take in more proteins and fats-your body has no choice but to gain weight. While nutritional supplements may be utilized, this should NOT be used as a substitute for a healthy diet. The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you desire. This workout will stimulate growth by "overloading" the muscles. The combination of caloric building blocks (which help rebuild and repair muscle tissue) along with the increase workout.
If you are among the millions who constantly try to gain weight and build muscle mass, remember that a firm commitment, the proper diet, and a good weight-training regimen are the best ways to succeed in reaching your goal. A muscle mass building diet includes plenty of protein and enough calories to promote weight gain.
A good place to start is to multiply your current weight by 18. This number will give you a rough idea of how many calories your body needs in a day to bulk up. If you are extremely active, play sports, or have a faster than average metabolism, you may need to increase your caloric intake even more. A muscle building diet requires a lot of effort on your part. It’s not easy to consume enough calories in three meals per day. A good suggestion would be to eat several small meals each day rather than three large ones.
Protein is a critical element in any mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and lean red meat are excellent sources of protein. Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day. The best muscle building diet is a combination of consuming adequate calories and the proper types of foods.
Michael is a former "skinny guy" who gained over 20 lbs of muscle. He attributes most of his muscle building success to the information about how to gain weight he learned from http://www.fastmusclegain.com
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