Set short-term fitness/weightloss goals and go for it!

GADGET'S DON'T WORK!

We've all seen the latest infomercial gadgetry on late nite cable TV; the ab-ripper, thigh master, lose 10lbs in 2 minutes, the list is endless.


If you look at the disclaimers, in extremely small print, it always says: "Results not typical." So that would explain the reason hundreds of thousands of people do not succeed in reaching their goals in terms of workouts and weightloss regimens because the gadjets simply DO NOT WORK. If they did work, you'd hear your friends and family talking about it and recommending it. If it worked, there would be no need to invent a thousand more gadjets just like the first one. Ask yourself this, "If there was an easy way to workout, eat what you want and lose weight, wouldn't everybody be walking around with a sixpack?" You've never seen a bodybuilder, fitness guru, instructor, hollywood actor, etc. use nothing but the tried and true approach of cutting fat intake and good ole resistance training.

Awhile back not too awfully long ago, I weighed 310lbs, wore a size 42 pant, XXXL shirt and aching bones from carrying around the added body weight. I've always been into some form of weightlifting or powerlifting but I looked more like an offensive lineman than a bodybuilder. My diet consisted mainly of fried foods and I did virtually no cardio. I was absolutely disgusted to even look at myelf in the mirror anymore. I decided one morning that I was simply going to have to do something about this before it wrecked my health. Over the past 5 years I had tried every fad diet and magic pill that came down the pike. I would lose weight, then in a couple months, gain back twice as much as I lost. I knew I'd have to figure out a plan I would stick to. I knew I could never tell myself I was dieting or I wouldn't stick to it. That was around October 2007. Now I weigh 230lbs, 9% bodyfat, 34 inch waist, went from XXXL shirt to LG and at 39+ yrs old, I'm in better shape than I was in my 20's. I lost a full 80lbs of fat and no matter what your personal goals are...You can too!
Here's the basics of my system. I'll give it in simple form now but if I have a lot of interest concerning this particular blog I'll go into more detail concerning the training routines and supplements I used that actually worked.


1- For one whole week, write down EVERYTHING you eat and drink. Write down the calories and how many servings. This will tell give you a world of information that will absolutely shock the average person. You need to figure up on average about how many calories you consume per day. The average recommended calorie intake is 2000-2200/day. Keep in mind that 3500 calories must be denied in order to lose 1 lb of bodyfat. After one week, you will know how many calories you consume so you will know where to set your goal at.


2- Set short-term goals and be realistic. If you go at it too radical, you're doomed from the start. I set my weightloss goals at 10lb increments. I knew I should easily be able to drop 2lbs/week, so I wouldn't weigh myself for 4-5weeks. DON'T TELL YOURSELF YOU ARE DIETING. Diets do NOT work, you already know that. You're just trying to slowly adjust your eating habits. My main love was (and still is) deep-fried foods, so tasty, especially McD fries but so bad for you. Just start out simple. What you would normally eat, try a little less AND eat slower. If you'd normally order a combo meal w/ a large fry, try a small burger and small fry. You don't have to deprive yourself, just go a little less extreme. It works, believe me. Don't put yourself in a time crunch and say, "I'm going to lose 20 lbs in two weeks if it kills me!" You may starve yourself to death and do it but it won't be fun and it certainly won't last.


3- Have you ever seen anyone that has just lost a bunch of weight but didn't exercise? Their bodies just look weird and out of proportion. OK, this is the clencher no one likes to hear. Join a gym or fitness club. I know, I know, "I can workout at home and get the same results." Yes, you can but No, you won't. I have a complete home gym in my office that has been turned into a very expensive coat rack. Joining a gym will help inspire you when you see others that are already where you want to be as far as goals are. This will inspire you to try harder. Yes, it will. Don't go in and kill yourself the first day or you'll be so sore the next few days, you won't go back. Start small and realistic, workout 30-45 minutes tops and get outta there! I try to workout Mon.-Fri. and take Sat. and Sunday off but thats me. I try to tell myself, even when I don't feel like it, "ANY workout is better than no workout at all." Be proud of yourself for going and don't beat yourself up when you don't feel like it. Joining a gym will hold you accountable to workout like you should. Home gyms, bowflex, etc. will not. Think about it.


4- Drink plenty of water. I know you've heard this a thousand times but it's true. If your body doesn't get enough water intake, it will naturally retain water and water retainage makes one look fatter. Water helps flush fat cells and free radicals out of our bodies. This sounds like a lot but try to drink one whole gallon of water per day. Spread it out, of course. When you go to a resturant, order water with your meal instead of sweet tea or soda. That alone will help you cut out about 900-1000 calories per day!


5- Extra protien in your diet. I've read that a good rule of thumb is take your body weight divide by 2 and that's how many grams of protein per day one should have when losing weight and exercising. That sounds like a lot but extra protein is proven to help you build muscle fiber and shed bodyfat. I get mine at the local Wal-Mart, Body Fortess 100% Whey Protein, 2lb container for about 14 bucks. It has 52 grams of protein per 2 scoops. I mix with water or ice and coffee and take morning, noon and night before bed. Also lean meats such as chicken breast, salmon, tuna, sirloin are good sources of protein to add. Protein is the key when trying to lose weight. You always want more protein than carbs in your diet.


These are 5 simple steps that have definitely worked for me. I'm just the average Joe who got tired of being fat and outta shape, decided to do something about it and I'm now 80 lbs lighter. Best of luck to you!