Lose Weight: How to Exercise and Burn Fat on a Busy Schedule

Too Busy to Work Out? Let this simple guide show you step-by-step how to squeeze in a regular workout routine.

 

In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy - TIME.

 

For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.

 

So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.

 

Commit to a specific schedule

 

When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.

 

In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.

 

Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.

 

Utilize the weekend

 

Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to work out on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.

 

What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.

 

Keep your workouts as a high priority

 

One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.

 

Although things will occasionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.

 

In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.

 

Enrol others in your goals

 

Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.

 

Leverage these relationships to delegate some of your normal responsibilities

or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.

 

Don't beat yourself up

 

No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself when that happens.

 

Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.

 

No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!

 

To Your Best Body,

 

Lawrence Cole

Your Lifestyle and Fitness Coach

YourbestbodyNOW.com

 

Lose Weight Without Starving Yourself

Starvation diets don't work. In fact they have a tendency to make you fatter in the long term. So what do you do if you can't lose weight by starving yourself and you don't want to spend hours in the gym? Well, you simply do what naturally thin people do of course!

 

Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.

 

For a lot of people it's just better to be overweight than to suffer hunger pangs. 

 

Well who can blame them? 

 

If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.

 

Our body is a marvellous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self-protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore its balance. This signals should not be ignored!

 

Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.

 

Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all the effects of this kind of dieting! 

 

So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then? Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating - which is the very thing that usually happens when you break a starvation diet.

 

One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right. 

 

Don’t wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, think that you don’t have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.

 

Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can’t take the starvation any more. 

 

Did you also realise that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but it also slows down the amount of fat it burns. The body’s natural survival instinct is triggered, you put on extra weight and burn fewer calories and fat. As the body burns fat to convert into energy you will find that you become lethargic and tired. Starving yourself just doesn’t work!

 

In addition to eating smaller more frequent meals you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace “stuffing” food into you before you have time to recognise the “full” signal your body is sending your brain. When you eat at a slower pace you start to recognise these signals from your body and train yourself to identify them at an earlier stage.

 

Take an extra 15 minutes extra a day. To some of you this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30 or even an hours exercise everyday if you split it up like this. And remember don’t starve yourself, it just doesn’t work!

Lose Weight Without Dieting And Exercising With Phentermine

In today’s world first impressions count and according to sociologists, that can really impact how you feel about yourself and how others respect and treat you.

 

Just imagine what your life would be like if you could lose unwanted weight from problem areas including your abdomen, hips, thighs, arms, chest, buttocks, double chin and lower back without tireless going to the gym or taking up surgery. Just think how much easier life would be and how much more confidence and self esteem you'd have if you met your weight loss goal and kept off those stubborn pounds once and for all.

 

Whether you’ve gained a few extra pounds that won’t budge or you’ve been burned in the past by lousy diet aids that don't work - there is good news. Fortunately, there are prescription medications available to help a person shed pounds. Various diet pills are now sold in grocery stores and health food stores. For the most part, physician’s room prefer to give weight loss prescriptions to obese individuals. Appetite suppressant drugs are the most common type of weight loss pills.

 

Eating less has amazing results. The easy way to reduce hunger is to pop Phentermine diet pills. Consumers can get cheap Phentermine online nowadays easily without caring much about the availability factor. It is a kind of wonder magic for those who need to be fixed in real time. They could include anyone from models to actors to wannabe stars. Appetite suppressants such as Phentermine affect the appetite-regulating region of the brain called the hypothalamus. They work by blocking the re-uptake of the certain chemical secretions which create that feeling of fullness you get after eating a big meal. With more of these chemicals circulating in your brain, you feel full, so you eat less.

 

Even the most effective diet pills are only meant to be taken for a short period of time -- usually six months or less, during which, one can trim up to 10 percent of one’s body weight. But after six months, when the body develops a tolerance to these drugs' effects, and weight loss remains stable, all is required is to stay fit and eat right. 

 

Although some people have the ability to lose weight with little effort, others must adopt a strict diet and workout plan simultaneously while on drugs, to achieve a minimal weight reduction. Casual dieters or people hoping to shed a few pounds will not benefit from weight loss prescriptions. Keep in mind that weight loss medications are intended only for individuals who have a significant amount of weight to lose.

Lose Weight With Living Foods

Losing weight doesn't have to be boring when you focus on living foods. What does this mean? Simply by making sure your plate reflects a range of colours, you'll naturally create more balanced and healthful menus complete with a range of living foods.

 

What are living foods? They are re live, colourful, fresh and raw - fruits, vegetables and salads!

 

Let's Look At The Positives

 

1. Colourful foods have no preservatives and no added colour!

 

2. Provide an abundance of vitamins, minerals, antioxidants, fibre, water and trace elements.

 

3. Have a high water content - an excellent source of hydration for the body.

 

4. Are visually appetising.

 

5. Their firm textures demand a good chew, so we eat them more slowly and feel full afterwards.

 

6. Are quickly and easily processed and assimilated by the body - less work for the digestive system.

 

7. Are safer - contain less undesirable man-made chemicals.

 

8. Are as nature intended (unlike processed, pre-packaged modern fast foods!)

 

9. Are pure energy - living food.

 

Consuming Cooked Foods

 

1. Heat destroys the vitalising nutrients in colourful foods. So much so that sometimes, you may as well be eating cardboard for all the good it does your body!

 

2. The effectiveness of fibre in cooked fresh foods is reduced - vegetables that are floppy and overcooked pass through the body with a reduced 'cleansing' action.

 

3. If you cook vegetables, always steam them lightly and aim to retain their 'crunch'!

 

4. Cooked vegetables tend to turn out soft and therefore require less chewing, which means they are usually eaten more quickly, so are less satisfying.

 

5. Heat also destroys the enzymes in fresh foods, which are essential for digestion. This means the body has to tap into its own precious supply of enzymes to support the digestive process.

 

6. Heat also destroys the enzymes in fresh foods, which are essential for digestion. This means the body has to tap into its own precious supply of enzymes to support the digestive process.

Lose Weight With A Healthy Diet

A healthy diet should include foods from the four main food groups. One of the best ways to lose weight is to follow the food pyramid and eat the suggested servings of each food group for your age. This method of healthy eating does require planning and you need to have a copy of the food pyramid in front of you as you plan your menu for the week. Planning a weekly menu is a good way to get started and once you do this for several weeks, the kinds and amounts of foods that you should be eating will soon become clear to you.

 

Although junk food is a no-no when you are on a diet, many people who do eat healthy foods still indulge in their favorite snacks from time to time. There is nothing wrong with treating yourself from time to time as long as you don't make it a practice or overindulge. There are also differences in what vegetarians term "healthy foods", so if you don't eat meat, it does mean that you exclude all animal proteins from your diet. Proteins are essential nutrients that vegetarians might be at risk of not getting unless they pay particular attention to their foods.

 

Soy is comparable to animal protein and should be included in a daily diet if you are a vegetarian. Other sources of protein include

 

• Dry beans

• Peas

• Lentils

 

Some grains and vegetables are also good sources of protein. Soy milk and tofu are good sources of calcium and green leafy plants are a good source of iron.

 

Even if you are not a vegetarian, these foods will help to complement your diet and help you to feel full. All dieters should include a multi-vitamin and mineral supplement just to make sure. Drinking at least 8 glasses of water a day helps to flush out the burned calories and keep your body functioning the way it should.

Lose Weight With A Balanced Vegetarian Diet

When it comes to healthy weight loss, one of the secrets of success is to eat a balanced diet. Balance here means eating the right amount of nutritious food. In our fast food, take-out world, it is easy to get the quantities wrong and also miss out on the quality as well. So eat when you are hungry but don’t overdo it. 

 

Getting back to the basics is important. Instead of snacking constantly during the day, do your best to eat three regular meals. Cook or have your food cooked using wholesome, natural ingredients and then eat with others in a relaxed manner. It is not only a question of what you eat, but how you eat that counts.

 

You may be surprised to know that in France, the land of fatty cheeses and gourmet foods, people in general stay slim. The reason is apparent if you go to a local outdoor market where large quantities of fresh vegetables are sold. The French prepare balanced meals and still manage to eat together more often than their counterparts in the USA.

 

So, sit down with your family and friends and eat nice meals together. If you are troubled by “demon hunger” during the day, eat a few pieces of fruit rather than a donut or any other fattening food.

 

While there are many fad diets (low fat, low carb, etc.) that are being promoted today, it is far better if you can settle into a way of life that you can easily and happily follow for the rest of your life. 

 

The traditional diet of yoga practitioners has been a vegetarian diet. The yoga diet consists of fruits, vegetables, grains and milk products. You can not only survive on such a diet, but you will thrive as well, and lose weight all at the same time.

 

Try it out. Substitute meat dishes with soy products, lentils and other legumes, and whole grains. You can get enough protein (especially if you also consume nuts and milk products) so you don’t have to worry about it.

 

You can also enjoy yourself in the process. Instead of an ice cream thick shake, blend together fruits, juice and yogurt and make a healthy smoothie. Losing weight does not require you to suffer; it is only a question of choosing your food well and balancing your lifestyle. 

 

If you want to lose weight on a long term basis you have to change your diet or your pattern of exercise or both. Try out a balanced vegetarian diet and if you find it helpful, then stick with it for the rest of your life.

Lose Weight The Natural Way While You Sleep

You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping. 

 

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.

 

This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.

 

In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat. 

 

Several things about this process are worth noting. They have an important bearing on how efficiently it works.

 

Collagen is very important to the body repair process

 

Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible. 

 

As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.

 

Amino acids enhance the regeneration process

 

The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.

 

Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbo charger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.

 

Not eating before sleeping is important

 

Since the body uses deep sleep for the restoration process, it is important when using a collagen supplement not to eat three hours before going asleep. This is because we don't want nutrient competition between undigested food and the collagen supplement special nutrient formula itself. If the body has to concern itself with digestion it will not absorb the collagen formula properly. Therefore your body will not be performing its natural restorative process while you sleep, but rather will be concerned with undigested foods and will actually be storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.

 

This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep (without competing digestion), the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.

 

Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle. 

 

Collagen weight loss program build on this process

 

A natural collagen product such as Lose and Snooze enables this natural process to once again help people lose weight. Lose and Snooze consists of a blend of Collagen, L-Carnitine and Aloe Barbadensis (Aloe Vera). The Collagen contributes to a more youthful appearance, greater flexibility, and all round mobility and strength. 

 

In addition to all of this, most importantly, Collagen allows the deep sleep necessary to enable your body's natural metabolic functions to occur, like when we were children. L-Carnitine promotes the burning of fat in support of the natural rebuilding, restorative process that occurs during deep sleep. The Aloe Barbadensis (Aloe Vera) contains numerous nutrients and amino acids that help create a healthy environment in support of your body's own ability to create its own collagen, in addition to the remarkable Lose and Snooze formula itself. 

 

Thousands of satisfied users of the collagen weight loss program have reported that using the liquid formula in combination with an empty stomach before bedtime, has been beneficial to their health and has helped them naturally lose weight. 

 

And because the collagen weight loss program only helps lose excess fat (while rebuilding muscle), it can be used by anybody -- not just people wanting to lose weight. It has also been beneficial to folks who want to enjoy better sleep, build lean muscle, improve their appearance and to reshape their body while maintaining their proper healthy weight.

Lose Weight For A Healthier Heart

Obesity has reached epidemic proportions in the United States. According to the Center for Disease Control and Prevention, the number of obese Americans continues to rise. In fact, 30 percent of adults over age 20-more than 60 million people-are obese, which means they are 30 pounds overweight and have a BMI, or body mass index (a measure of body fat), of more than 30. 

 

Obesity Is On The Rise

 

One of the goals of the National Institutes of Health is to reduce obesity among adults by more than half by the year 2010. However, current data suggests that the situation is getting worse. Due to rising rates of childhood obesity, life expectancy for the average American could decrease by two to five years over the next few decades unless major efforts are made to slow down the rising rates of obesity.

 

What's more, obesity is a risk factor for heart disease and other serious health complications:

 

Obesity is a risk factor for type 2 diabetes, high blood pressure and high cholesterol. Having these disorders at the same time is a condition called the metabolic syndrome, which can lead to an increased risk for heart disease and kidney disease.

 

High blood pressure, a risk factor for heart disease, is twice as common in obese adults than in those who are at a healthy weight. 

 

Obesity can also lead to arthritis, which is caused by stress on your joints.

 

A Likely Trigger For Heart Disease

 

Obesity, high cholesterol and high blood pressure are a common grouping of risk factors for people with heart disease. Managing all these risk factors will help reduce the risk of heart attack and stroke. 

 

What You Can Do Today

 

Overweight and obesity together represent the number-two preventable cause of death in the U.S. after smoking. There are many things you can do to get your weight under control and to help manage your risk for heart disease:

• Develop a diet and exercise plan that you feel is realistic and that you can maintain.

• Talk to your doctor about medicines that may help control your risk factors for heart disease. If you are prescribed medicines, take them exactly as directed and for as long as your doctor recommends.

• Resolve to make this year a healthier one-set a weight-loss goal and stick with it.

Lose Weight Rapidly with Diet Pills Therapy

Diet pills therapy provides a fresh and speedy way to lose your body’s excess weight. Stay charged by making use of the diet pills therapy.

 

What is obesity? Obesity is a state when you take in more calories than the calories burnt. It affects your body metabolism and results in the dissolution of fat in your body. Obesity comes with many other health-related problems like irregular blood pressure, pain in joints, and many more. 

 

It is for sure that losing weight is not an easy task. It is the demand of recent times to lose excess body weight at the earliest. Everyone strives hard not just to wipe out their excess body weight, but also to stay healthy 

 

Though exercise is the best remedy for dissolving extra fat of your body, it is seen that only few of us are able to avail the benefits of exercise. It can be due to many reasons like inability to exercise, laziness, medical condition, and hectic schedules. Subsequently, diet pills therapy comes in to action by providing an easier method to shelve excess body weight. Diet pills therapy is like a boon for those people who don’t want to spend most of their time in exercises. 

 

Diet pills are an innovative way to remove extra pounds from your body. Diet pills work effectively by suppressing your appetite. You can lose your excess weight when you take these diet pills in combination with mild exercises and a balanced diet. It is required to say “NO” to all of the following things:

 

• Fried Food

• Fat enriched stuff like butter

• Junk food like hotdogs, pizzas, and many more

• Milk shakes and cold drinks

• Unscheduled dietary habits

 

If you want to lose weight, it is important that you should set some goals. You can’t lose weight significantly without goals. Diet pills play an important role in suppressing your appetite and in stimulating the metabolism of your body. A number of diet pills are available in the market to cure obesity as:

 

• Phentermine

• Acomplia

• Adipex

• Didrex

• Xenical and many more

 

These diet pills should be taken before meals and with a glass full of water. Also, prior consultation should be taken before your go for diet pills therapy. It is to be noted that these diet pills should not be overdosed, as overdose of these pills may affect your health in an adverse manner. Few of the sober side effects of these diet pills are dizziness, insomnia, constipation, upset mouth, and dry mouth. These side effects will disappear within a few hours. 

 

Diet pills therapy plays an important role in losing weight more rapidly. Diet pills are useful for all whether they are indulged in exercises or not. Phentermine is one of the established diet pills available in pharmaceutical market. You can buy phentermine online by just a single click of your computer mouse.