Archive for the ‘Weight Loss’ Category

NW Indiana Times Newspaper Story about my Weight Loss

August 23, 2009

Weight-loss pursuit leads to motivational speaking

New Lenox resident creates a plan that works for her needs.
StoryDiscussion: Jane Ammeson – Times Correspondent | Posted: Sunday, August 23, 2009 12:00 am 

Diagnosed with a brain tumor, Dawn Perucca was off her feet for two-and-a-half months.  Add to that lack of activity, the steroids she was prescribed for swelling around her left eye made her ravenously hungry. After a biopsy showed that the tumor was noncancerous, Perucca still had to deal with weight gain and body aches. “I was desperate to learn how I could be lean and feel good again,” said Perucca, who grew up in Crown Point and now lives in New Lenox, Ill. “I didn’t want to ever feel helpless again and so I knew I needed to get into shape.”

Perucca had tried many weight loss strategies in the past but none had worked.  Having majored in exercise physiology at Indiana State University, Perucca combined her education with an extensive amount of research including attending nutritional classes with her husband who is a Type 1 diabetic. “I found that every time your blood sugar goes way up and then down, you’re going to feel hungry so you have to eat things that make you feel full longer,” Perucca said. Using the information she gathered, Perucca created a meal plan she hoped would result in permanent weight loss. “I needed exercise that wasn’t too intense because intense exercising was giving me headaches,” she said.

Eating six small meals a day and alternating a hard work out one day with an easy one the next, she was able to start losing weight and keeping it off. Perucca also found that she could incorporate some of the foods she loved, particularly sweets, into her new lifestyle. “I crave chocolate all the time and I knew that I couldn’t do something that didn’t include chocolate,” she says. “I learned that you can eat a little sugar if you do it at the right time. If you eat it in the morning or before you work out, you’ll probably burn it off. If you eat at night, you probably won’t. I try not to eat anything two to three hours before I go to sleep.” Perucca liked her program so much that she now has a Web site, http://www.thesoccerlockersite.com, where people can order her e-books on weight loss as well as her audio CD. She also posts articles about weight loss on her site as well. Besides that she has a blog, http://www.dawnperucca.com “I like to hear from people about their weight loss goals and share my tips,” she said.

Do you have a weight loss story? If so, send an e-mail to janeammeson@gmail.com

Dawn Perucca Age: 46 Height: 5’4″

Weight: 135

Pounds Lost: 38

How long it took to lose it: 9 months

Clothes size: 14 to 9

The Workout:  A hard workout one day and easy workout the next – so on easy days a stationary bike or riding a bike and hard days, tread mill and on a bike path jogging

The Diet: I just called Dawn Perucca’s Crash Course

Tip: I never realized how bad the processed foods are until I started talking to a dietician.  Any time you eat a whole food, it stays in your system longer so you don’t get hungry as quickly and the process foods are low in nutrients and make your blood sugar spike.

Guaranteed Weight Loss

March 26, 2009

How to achieve Guaranteed Weight Loss

This Information is for Anyone who is Serious about Losing Weight and Keeping the Weight OFF!!!

If You want to know exactly what you need to do to Lose Weight Permanently, keep reading!!!

* A Lean Body

* A Healthy Body

* The ability to be very active every day

You no longer need to wonder how the Hollywood Stars become so lean and beautiful.

You no longer need to wish you could lose the fat.

You no longer need to be jealous of people who have lost weight.

Now you can become the one people are admiring and asking, “What did you do to drop the weight and look so great?”

This blog contains comprehensive information regarding how different people who have different body types, different genetics and different life experiences can all learn how to lose weight.

How do the Lean Celebrities get to be in such Great Shape?

You have probably noticed popular magazines such as, ‘People’, donning covers that claim they can teach you what, Beyonce Knowles, Britney Spears, Renee Zellweger or Jessica Simpson do to get into shape. Once you purchase the magazine and find the article inside, you realize the article only provided you with perhaps a sample of what each star claims they ate one day and perhaps a few paragraphs that give you a brief description about what each person does to try to get into shape.

You have probably noticed Magazine Covers claiming they are going to tell you how stars like Angelina Jolie, Jessica Alba, Halle Berry, Nicole Kidman or Jennifer Lopez dropped weight quickly after they gave birth. These star’s pictures are also plastered on web pages and the television screens and lots of people claim they are going to tell you how each person got back into shape quickly. All of these reports never really give you enough information to learn how the stars do it and what you would need to do to achieve the same results.

Do you think you don’t have the type of Genetics that will allow you to be able to Lose Weight?

After hearing and reading reports like these you are likely to think some or all of the following:

* Those people were just born with great genetics.

* I couldn’t do it because I have bad genetics.

* I couldn’t do it because I am too old.

* I couldn’t do it because I am not athletic.

* I couldn’t do it because I am not interested in exercising.

* I couldn’t do it because I don’t have the time.

* I couldn’t do it because I am surrounded by people who eat junk food all of 
   the time.

* I couldn’t do it because everyone in my family has a weight problem.

* I couldn’t do it because I crave sweets all of the time.

* I couldn’t do it because I crave salty foods all of the time.

* I couldn’t do it because I don’t have enough self-discipline.

* I couldn’t do it because other people demand all of my time and attention.

* I couldn’t do it because I have never been able to stick-to any diet or
    exercise program in the past.

There are countless reasons many people think they aren’t capable of losing weight.

I used to think I would never be able to be lean again. Many of the weight loss attempts I made failed or gave me trivial results. I thought my body wasn’t able to burn fat for one reason or another. I did have success with losing weight on a low carb diet, however, that diet stole my energy from me. It seemed like I had really tried lots of different ways to get rid of my fat; but, I was losing the battle. I used to think all of the Hollywood Stars were just born with great genetics or didn’t have much of an appetite.

When I was 43 years old, my left eye started hurting. The pain kept getting worse. I saw an Ophthalmologist who sent me in for an MRI. The MRI detected I have a brain tumor.

Long story short: I was put on steroids for 2 ½ months to decrease the swelling around my left eye and brain. The steroids made me very hungry. I was eating a lot during the day and I was waking up a couple of times every night to eat full meals. I frequently felt like I was going to faint if I didn’t eat right away. I gained weight quickly.

My tumor was biopsied and the biopsy results revealed that my tumor is non-cancerous. It is a type of tumor that I could have been born with or it could have appeared when I was a young child.

The biopsy didn’t cause me any permanent physical damage, however, after the biopsy, I had a lot of pain in the area of my tumor and I got some major headaches, especially when I did strenuous exercise.

Before I realized I had this tumor, I had lost most of my energy from being on a low carb diet. Once I was on steroids and laying around for 2 ½ months I became dramatically more lethargic. I had aching muscles all over. I hated how I felt.

When you decide to make Physical Fitness be a High Priority in your life, that is when you will be able to achieve a Fantastic Physical Fitness Level!!!

I decided I was going to do whatever I needed to do to lose the weight. I tried exercising and kind of watching my calorie consumption for the first 5 months. I didn’t lose any weight. I increased my exercising to 1 hour a day, 5 days a week. I still didn’t lose any weight.

I didn’t think I could eat any less than I had been eating because my appetitie was too big. It seemed like I get more hungry than most people do. I don’t lose my appetite when I get sick. I never feel like skipping a meal. I am usually starving as soon as I wake up in the morning.

I was determined to find a way to lose weight some other way than the low carb diet. I knew I would lose my energy again if I started doing the low carb diet again.

I began researching the topic of weight loss immensely. I researched many different sources. I read about it. I listened to people speak about it. After pondering what I should do for many months; I finally came up with a new meal plan that I hoped would work for me.

One year and 2 months after my biopsy, I finally began eating a completely different way. I was skeptical that it would work. I didn’t even weigh myself for about a month after I began this new meal plan because I didn’t want to be disappointed again.

When I did weigh myself, I was shocked that I was 4 pounds lighter than I had been in a long time.

I continued to consume my new meal plan and the numbers on my bathroom scale continued to decrease.

I was also amazed that eating this way was much easier to do than eating the low carb diet was. I was now able to consume a large variety of foods. Consuming fruits, berries and vegetables every day is part of my new meal plan. Eating small, frequent meals is part of my new meal plan. Not consuming calories for 2 to 3 hours before I go to sleep each night is part of my new meal plan.

My Meal Plan allows me to have some Chocolate and some other types of Sweets

I even get to cheat a little bit. Occasionally, I have a little bit of chocolate or a little bit of naughty food; but, I try to consume those types of foods early in the day.

I have learned that you can get away with being a little bit sloppy with what you eat early in the day; but, should be very careful about what you consume late in the day.

As I lost weight; I was noticing that the pain around my tumor was decreasing dramatically and the intense headaches I had been getting had become significantly less. For many months now, I have been able to do intense exercise without getting a major headache. Sometimes I get mild headaches now. Sometimes, I am able to exercise significantly and not get a headache at all.

I am astonished by how much better I feel now than I felt 2 years ago. I truly believe now that diet and exercise are the fountain of youth. I am a true believer that the likelihood of acquiring major health problems like Diabetes, Heart Failure, Stroke and Cancer can be dramatically lessened with a proper diet, exercise and maintaining a reasonable weight.

Because I did dig into a mountain of information about how to lose weight. I stumbled across quite-a-bit of information that explained how the Actors, Actresses and other Celebrities who are extremely lean achieve those goals.

I learned that they really work at getting into shape. They are very careful about what they eat and how much they eat every day. Most of them consume 3 small meals and 2 or 3 snacks every day. The Stars put a lot of effort into being in the kind of shape they are in; but, that is not the only reason they succeed; they, have learned from Personal Trainers and the people they work with who have also needed to get into great physical shape, what types of diets work and what types of diets don’t work.

Crank-up your Metablolism

I have finally discovered a diet that works. Eating small amounts frequently is one of the things you can do to increase your metabolism. Going a long time without eating, allowing yourself to become famished, then stuffing yourself will slow down your metabolism.

Before I decided to change the way I was eating; I didn’t believe I would ever be able to be lean again. Fortunately, I discovered that it was possible for me to become lean again. Even though I am 45 years old now. I know how to lose weight and keep it off. I know that If I tighten the control I have over my diet and increased the amount of exercise I have been doing; I could have even greater weight loss results. My body is capable of losing weight, I just needed the right strategy. The way I had been eating, the times of the day I had been eating and the types of foods I had been eating were keeping my metabolism low. My new meal plan has revved-up my metabolism.

If you would like to know more about the details of my eating plan:

My books: ‘Dawn Perucca’s Weight Loss Memoirs’ and Dawn Perucca’s Weight Loss Crash Course’ along with my ’Dawn Perucca’s Crash Course audio CD’ are available at:

Written by: Dawn Perucca

http://www.dawnperucca.com
http://www.thesoccerlockersite.com

Free Weight Loss Report

March 5, 2009

Dawn Perucca has just launched her brand spankin’ new books titled:

Dawn Perucca’s Weight Loss Memoirs (55 pages of text)

and

Dawn Perucca’s Weight Loss Crash Course (14 pages of text) She has also created an audio CD that is the same information in her Crash Course Book.

At the age of 45, Dawn decided she was going to do whatever it took to get back into great shape. She had tried many different programs that weren’t working. She finally threw herself into a high-gear search for all the weight loss information she could find.

During March 2008, she began a new eating plan. That is when her fat started disappearing and her muscles grew. The few health problems she had been having also did a big turn around when she improved her physical fitness level.

Dawn’s meal plan is designed to dramatically increase metablolism, help your body be able to burn fat, help your body be able to grow muscle, help your body burn more calories while you are at rest. This weight loss plan is flexible. It is designed to help peole lose weight who are young and already have the ability to lose weight fairly quickly. It is also designed to help the people who have the mesomorph body type, don’t have much percentage of muscle in their body and / or are older. In other words, even, the people who have a more difficult time with losing weight can learn how to increase their metabolism and burn fat with this weight loss plan.

This weight loss plan allows you to eat small frequent meals, lots of variety and it even allows you to consume some naughty foods in moderation if you consume them at the proper times.

To check out Dawn’s website, which has just been overhauled with new text and some yummy pictures, Dawn’s books and audio CD, or to receive Dawn’s:

FREE WEIGHT LOSS REPORT Visit:

www.thesoccerlockersite.com

Dawn is also at:

www.dawnperucca.com
Twitter: starchycarb123
Facebook: Dawn Perucca

Calorie counts for Naughty Foods

February 25, 2009

THIS LIST OF FOODS AND BEVERAGES INCLUDES FOODS AND BEVERAGES THAT HAVE HIGH CALORIE COUNTS

Perhaps you’ve wondered what the calorie counts are for naughty foods like candy bars, cookies, potato chips and french fries but, never really wanted to look. Perhaps, you read about this kind of stuff a long time ago; but, don’t really remember what these calorie counts are. Perhaps, you already know what calorie counts are on most fast foods and junk foods, but, are in the mood to look at these numbers again. Whatever your reason is for looking; you should realize that this list of foods and beverages contains foods that are; for most people, difficult to eat in small quantities. That is one of the reasons; if you are trying to lose weight, you shouldn’t consume these foods frequently. These foods are bad for a weight loss diet.

Beverages:

Coke……………………………………………………………….8 oz………..100 calories

Pepsi………………………………………………………………8 oz………..100 calories

Candy Bars:

Hershey’s Milk Chocolate…………………………3, .49 oz……230 calories

Hershey’s Special Dark Chocolate…………….1.45 oz……220 calories

Reeses Peanut Butter Cup……………………………1 cup……110 calories

Treasures Milk Chocolate w. caramel………….3 mini……170 calories

Cookies:

Chips Ahoy……………………………………………….3 cookies……..160 calories

Oreos……………………………………………………….3 cookies……..160 calories

Pizza: Digiorno Rising Crust 4 Cheese..1/6 of pizza……320 calories

Potato Chips:

Lay’s Classic………………………………………………….1 oz……..150 calories

Ruffles Original………………………………………………1 oz……..160 calories

Burger King:

Whopper………………………………………………………………………640 calories

Whopper with cheese………………………………………………….730 calories

Double Whopper………………………………………………………….870 calories

Double Whopper with cheese……………………………………..960 calories

Hamburger………………………………………………………………….330 calories

Cheeseburger…………………………………………………………….380 calories

Double Cheeseburger………………………………………………..600 calories

Double Cheeseburger with bacon………………………………640 calories

Chicken Sandwich………………………………………………………710 calories

French Fries, Medium, salted……………………………………..370 calories

Onion Rings………………………………………………………………..300 calories

Vanilla Shake, Medium………………………………………………..300 calories

Chocolate Shake, Medium………………………………………….320 calories

Strawberry Shake, Medium (syrup added)………………….420 calories

Croissanwich with Sausage, Egg and Cheese………….600 calories

Biscuit with Sausage…………………………………………………..590 calories

Biscuit with Bacon, Egg and Cheese………………………….510 calories

French Toast Sticks…………………………………………………….500 calories

Dunkin’ Donuts Blueberry Bread…………………………………340 calories

Cinnamon Raisin Bread……………………………………………..340 calories

Egg Breads………………………………………………………………….360 calories

Garlic Breads……………………………………………………………….360 calories

Onion Breads……………………………………………………………….330 calories

Poppyseed Breads………………………………………………………360 calories

Pumpernickel Breads………………………………………………….360 calories

Whole Wheat Breads…………………………………………………..330 calories

Chocolate Chocolate Chunk……………………………………….210 calories

Chocolate Chunk with Nuts…………………………………………230 calories

Oatmeal Raisin Pecan………………………………………………..220 calories

Peanut Butter Chocolate Chunk with Nuts………………….240 calories

Peanut Butter with Nuts………………………………………………240 calories

Almond Croissant………………………………………………………360 calories

Apple Crumb Yeast…………………………………………………….230 calories

Apple Fritter………………………………………………………………..300 calories

Bow Tie………………………………………………………………………300 calories

Bran, Low Fat……………………………………………………………..240 calories

Butternut cake Donut Ring…………………………………………300 calories

Cherry………………………………………………………………………..340 calories

Chocolate Chip…………………………………………………………400 calories

Chocolate Coconut Cake………………………………………….300 calories

Chocolate Croissant…………………………………………………400 calories

Cinnamon Cake………………………………………………………..270 calories

Coffee Roll………………………………………………………………..270 calories

Cranberry Orange Nut………………………………………………360 calories

Double Chocolate Cake…………………………………………..310 calories

Eclair………………………………………………………………………..270 calories

Glazed Yeast……………………………………………………………180 calories

Honey Raisin Bran…………………………………………………..390 calories

Jelly filled Yeast……………………………………………………….210 calories

Lemon Poppy Seed…………………………………………………360 calories

Lemon Yeast…………………………………………………………..300 calories

Maple Frosted Yeast……………………………………………….210 calories

Oat Bran………………………………………………………………….270 calories

Old Fashioned Cake………………………………………………250 calories

Plain Croissant………………………………………………………290 calories

Plain Crullers…………………………………………………………240 calories

Powdered Cake……………………………………………………..270 calories

Strawberry Yeast……………………………………………………210 calories

Sugar Crullers……………………………………………………….260 calories

Vanilla Kreme Filled………………………………………………270 calories

Whole Wheat Glazed Cake……………………………………310 calories

Chocolate Coolatta Drink………………………………………370 calories

Coffee Coolata 18% Fat Cream…………………………….410 calories

Coffee Coolata 2% Low Fat Milk…………………………….240 calories

Coffee Coolata Skim Milk……………………………………….230 calories

Coffee Coolata Whole Milk……………………………………..280 calories

Orange Mango Fruit Coolatta………………………………….360 calories

Pink Lemonade Fruit Coolatta………………………………..360 calories

Strawberry Fruit Coolatta………………………………………..360 calories

Kentucky Fried Chicken:

Wing with Skin………………………………………………………..121 calories

Breast with Skin………………………………………………………251 calories

Breast without Skin…………………………………………………169 calories

Thigh with Skin……………………………………………………….207 calories

Thigh without Skin………………………………………………….106 calories

Drumstick with Skin…………………………………………………97 calories

Drumstick without skin…………………………………………….67 calories

Chunky Chicken Pot Pie…………………………………………770 calories

Original Recipe Chicken Sandwich……………………….497 calories

McDonald’s:

Chicken Select Premium Breast Strips (10 pieces)..1,270 calories

Deluxe Breakfast…………………………………………………..1,220 calories

Chicken McNuggets (20 pieces)……………………………..840 calories

Big Breakfast……………………………………………………………730 calories

Double Quarter Pounder with Cheese…………………….730 calories

Hotcakes and Sausage……………………………………………770 calories

Chicken Selects Premium Breast Strips (5 pieces)….630 calories

Sausage, Egg Cheese McGriddles………………………….560 calories

Sausage Biscuit with egg…………………………………………500 calories

Big Mac……………………………………………………………………..560 calories

Large French Fries……………………………………………………570 calories

Premium Crispy Chicken Club Sandwich…………………680 calories

Big N Tasty with Cheese……………………………………………520 calories

Sausage McMuffin with Egg………………………………………450 calories

Chocolate Triple Thick Shake (32 Fl Oz Cup)…………1,160 calories

Strawberry Triple Thick Shake (32 Fl Oz Cup)…………1,110 calories

Vanilla Triple Thick Shake (32 Fl Oz Cup)……………….1,110 calories

Sausage Biscuit…………………………………………………………410 calories

Quarter Pounder with Cheese……………………………………510 calories

Chicken McNuggets (10 pieces)………………………………..420 calories

Double Cheeseburger……………………………………………….460 calories

Bacon, Egg and Cheese Biscuit………………………………..440 calories

Deluxe Warm Cinnamon Roll…………………………………….990 calories

Sausage McMuffin………………………………………………………380 calories

Sausage McGriddles…………………………………………………420 calories

Big N’ Tasty………………………………………………………………..470 calories

Premium Grilled Chicken Club Sandwich…………………590 calories

Chicken Selects Premium Breast Strips (3 pieces)….380 calories

Medium French Fies…………………………………………………..380 calories

Premium Crispy Chicken Ranch BLT Sandwich……….580 calories

Bacon, Egg & Cheese McGriddles…………………………….450 calories

Hotcakes with 2 pats of margarine and syrup……………600 calories

Premium Spicy Chicken Sandwich…………………………….510 calories

Quarter Pounder…………………………………………………………420 calories

Filet-O-Fish Sandwich………………………………………………..400 calories

Warm Cinnamon Roll…………………………………………………420 calories

Premium Crispy Chicken Classic Sandwich……………..500 calories

Snack Wrap with Ranch……………………………………………..330 calories

Bacon Ranch Salad with Crispy Chicken…………………..340 calories

McChicken Sandwich…………………………………………………370 calories

Sausage Burrito………………………………………………………….330 calories

Chicken McNuggets (6 pieces)…………………………………..250 calories

Caesar Salad with Crispy Chicken……………………………..300 calories

Asian Salad with Grilled Chicken………………………………..290 calories

Asian Salad with Crispy Chicken………………………………..370 calories

Asian Salad without Chicken………………………………………140 calories

Bacon Ranch Salad without Chicken………………………….140 calories

Caesar Salad with Grilled Chicken……………………………..220 calories

Caesar Salad without Chicken……………………………………..90 calories

Fruit and Walnut Salad………………………………………………..310 calories

Small French Fries……………………………………………………..250 calories

Premium Grilled Chicken Ranch BLT Sandwich……….490 calories

Cheeseburger……………………………………………………………310 calories

Scrambled Eggs (2)…………………………………………………..190 calories

Egg McMuffin……………………………………………………………..300 calories

Biscuit……………………………………………………………………….240 calories

Baked Apple Pie……………………………………………………….250 calories

Chocolate Chip Cookies………………………………………….270 calories

Oatmeal Raisin Cookie……………………………………………140 calories

Sugar Cookie…………………………………………………………..150 calories

Chicken McNuggets (4 pieces)……………………………….170 calories

Hamburger………………………………………………………………260 calories

Premium Grilled Chicken Classic Sandwich………….420 calories

Hot Fudge Sundae………………………………………………….330 calories

Hot Caramel Sundae………………………………………………340 calories

Strawberry Sundae………………………………………………….280 calories

Hash Browns…………………………………………………………..140 calories

English Muffin………………………………………………………….170 calories

1% Low Fat Chocolat Milk Jug…………………………………170 calories

Taco Bell Taco…………………………………………………………170 calories

Soft Taco………………………………………………………………….210 calories

Taco Supreme…………………………………………………………220 calories

Soft Taco Supreme………………………………………………….260 calories

Double Decker Taco………………………………………………..340 calories

Double Decker Supreme…………………………………………340 calories

Steak Taco Soft………………………………………………………..200 calories

BLT Soft Taco…………………………………………………………..340 calories

Kid’s Soft Taco Roll-Up……………………………………………290 calories

Burrito Supreme………………………………………………………440 calories

Big Beef Supreme……………………………………………………520 calories

7-layer………………………………………………………………………540 calories

Chili Cheese……………………………………………………………330 calories

Chicken Club…………………………………………………………..540 calories

Bacon Cheeseburger……………………………………………..560 calories

Tostada…………………………………………………………………..300 calories

Mexican Pizza………………………………………………………….570 calories

Big Beef Mexi-melt………………………………………………….300 calories

Taco Salad with Salsa……………………………………………840 calories

Taco Salad with Salso no Shell……………………………..420 calories

Cheese Quesadilla………………………………………………..370 calories

Chicken Quesadilla……………………………………………….420 calories

Steak Fajita……………………………………………………………460 calories

Chicken Fajita……………………………………………………….460 calories

Veggie Fajita…………………………………………………………420 calories

Steak Fajita Supreme…………………………………………..510 calories

Chicken Fajita Supreme………………………………………500 calories

Veggie Fajita Supreme…………………………………………460 calories

Fiesta Burrito………………………………………………………..280 calories

Country Burrito……………………………………………………..270 calories

Grande Burrito……………………………………………………..420 calories

Double Bacon with Egg Burrito……………………………480 calories

Breakfast Cheese Quesadilla…………………………….390 calories

Breakfast Quesadilla with Bacon……………………….460 calories

Breakast Quesadilla with Sausage……………………440 calories

Nachos………………………………………………………………310 calories

Big Beef Nachos Supreme………………………………..430 calories

Nachos Bell Grande………………………………………….740 calories

Pintos’n Cheese……………………………………………….190 calories

Mexican Rice…………………………………………………….190 calories

Cinnamon Twists……………………………………………..140 calories

Realize that most female adults need to consume between 1800 and 2200 calories each day to maintain their current weight. Most male adults need to consume between 2200 and 3000 calories each day to maintain their current weight. This list of foods and beverages can give you an idea of what types of quantities you should consume of these types of foods.

Written by: Dawn Perucca

www.thesoccerlockersite.com, www.dawnperucca.com

How to mentally prepare yourself to acquire a lean body

February 25, 2009

Many people stop trying to lose weight soon after they have started a new weight loss program. A common reason people stop trying is because they don’t see results as soon as they think they should and they think their diet programs and weight loss attempts are not working. It is important to know before you begin a diet and exercise routine how much effort you should expect to exert in order to achieve a lean body If you know ahead of time, how many calories different types of exercises burn and how many calories you are consuming daily you will be more mentally prepared to keep your weight loss efforts going. You will also be able to make better choices each day regarding which types of exercises you should do and which types of foods you should eat to obtain lean body mass. Doing what you are used to doing is easier than trying something new, for most people, but, keep in mind, the new thing becomes easier over time. If you keep doing the same things you will be likely to keep getting the same things. To transform your body; you’ll have to change some of your behaviors and it is wise for you to know ahead of time which new behaviors will help you reap the most benefits. It is important to acquire the proper mindset before you start a diet and exercise program You need to convince yourself you are going to keep overcoming every obstacle you encounter until you reach your goal. You need to be determined not to let injuries, sore muscles, colds, a hectic schedule or other obstacles not de-rail you before you have the lean body you are dreaming of.

Understand that the human body only needs about 2 calories per day to sustain 1 pound of fat and it needs about 35 calories per day to sustain 1 pound of muscle. Consequently, dramatically increasing the amount of muscle you have in your body will make your weight loss attempts enormously easier. You’ll need to set reasonable goals. Don’t expect yourself to look the way you looked when you were 16 years old. Your body kept growing after you were 16. If you expect your body to look the way it looked when you were 23 years old. That is a much more reasonable goal. Realize that if you only have a little bit of weight to lose before you have the lean body you are hoping to have. Those last pounds will be more difficult to lose than the pounds someone loses when they have significant weight to lose. Also, realize, it is easier for young people to lose weight, than middle-aged people who still have their full appetite. If you don’t have any physical conditions like Hypo-glycemia, Diabetes, Celiac Disease or Thyroid problems that would cause your rate of weight loss to be different than the average person’s; you will probably need to create a 3500 calorie deficit in order for you to lose 1 pound. In other words; if you create a 300 calorie per day deficit with diet and/or exercise; plan to lose 1 pound in 11 – 12 days. The average adult female needs 1800 to 2200 calories per day to maintain her weight. The average male needs 2200 to 3000 calories per day to maintain his weight.

Realize that weighing yourself regularly while you are trying to lose weight can disappoint and discourage you. Water retention alone can cause your weight to temporarily rise; and may make you think your weight loss endeavors are not working. If your weight loss plan includes exercise; your body will be increasing muscle mass. Muscle weighs more than fat. The muscle you are gaining while you are losing the fat may cause your weight to stay about the same or possibly even increase for awhile. It may be easier for you to tell whether or not your weight loss efforts are delivering results by having a picture taken of yourself wearing a bathing suit or shorts and a tank top before you start your diet and exercise plan; then, having a picture taken of yourself wearing a similar outfit every month as your diet progresses. Another way to determine whether or not your efforts are leading you to having a lean body is by how a certain pair of pants fit. You can also determine whether or not you are realizing success by comparing how much exercise you were capable of doing when you first started your program compared to how much exercise you can do 3 months later or 6 months later.

How much you weigh isn’t the only thing that changes when you successfully diet and exercise; your body becomes firmer, you become prouder, you become a good example for the people you encounter, your risk of developing major health problems like Diabetes, Stroke and Heart Disease decreases dramatically. Your likelihood of having back problems or knee problems decreases dramatically. Your skin will be much less likely to become loose and saggy as you age. Your flesh will be significantly less likely to become droopy. You will probably need to intake dramatically fewer medications as you age. There is a positive domino effect that takes place. If you have many health problems you need to focus on all at one time, (for example, you have high blood pressure, high cholesterol, are overweight and just found out you have Diabetes). If you successfully lose weight. The other issues automatically improve and become less of a problem. If you have any health problems and are overweight; losing weight will be extremely likely to improve your existing health problems.

Realize, that as you start to look better and feel better; you may encounter people who try to bring you down and come up with all kinds of reasons why what you are doing is bad and you should stop immediately (this World is full of ‘Naysayers’). You should minimize your contact with these people if you can. The people who criticize people and things constantly and never look for solutions to problems aren’t fun to be around and they aren’t happy people. People who are able to overcome obstacles, find solutions to problems and not dwell on every negative thing that has ever happened to them are much more likely to realize their dreams. Spend as much time as you can with other people who are a positive influence, make you feel good about your accomplishments and who are trying to achieve the same things you are trying to achieve. Those people will help you stay motivated.

Read the labels on all the foods you consume before you consume them and know how many calories you are consuming. There are books that list calorie and nutrition information for all foods. You should own one of these books and keep it handy because not all foods have a label. Keep a written journal of your calories consumed and exercise accomplished; every day. Be aware of how many calories different types of exercises burn Some exercises really cause your body to burn a significant amount of calories in a short period of time. Once you are knowledgeable about this and implement that knowledge into your daily life. That will be when you will be able to lose weight at a decent rate of speed.

Try to have an accountability partner. This person is someone you would communicate with every day or every other day. You would tell this person how many calories you consumed and how much exercise you did since you last spoke with them. People are much more likely to do what they are supposed to do if they have to report to someone. Realize you can be a better support for your family and friends if you are in better physical condition and feel better about yourself.

Although many people are very successful with losing weight while they are on a low carb diet. Their success is not due to emptying their glycogen storage; then burning the fat. Their success is not due to the claims that your body cannot convert the fat you eat into fat in your body. The success is not because it is easier for your body to convert carbohydrates into fat than proteins. It is because most people consume dramatically fewer calories; when they don’t eat many carbohydrates. Also, proteins have a tendency to make people feel full much longer than carbohydrates.

Realize that your body needs proteins, carboydrates and fats. If you try to eliminate one of these food types from your diet completely; you will have unfavorable side-effects eventually. Proteins build muscle. Carbohydrates give you energy. Fats help develop your brain. That’s a very general summary of what proteins, carbohydrates and fats do for you. Don’t try to consume only proteins for an extended period of time. If you do; you will eventually become very sluggish and lethargic, you may find blood in your urine and that type of diet would be bad for your kidneys. If you are in a big hurry to lose weight; consuming mostly lean proteins and a lot of vegetables will help you accomplish quick weight loss. Keep in mind, beans are lean proteins.

There is a humongous difference between complex carbohydrates and simple carbohydrates. Complex carbohydrates include vegetables, berries, fruits and grains. These foods are dense sources of nutrients, they also take much more time for your body to digest, than simple carbohydrates do. Complex carbohydrates have fiber and give your body lots of energy. Simple carbohydrates include candy, cookies, cakes, pies, chips, pretzels, white breads and any foods that are made with white flour. These foods have very little nutritional value and don’t have much if any fiber. These foods are likely to give you a quick boost of energy that will be short lived. These foods digest very quickly and won’t keep you feeling full very long. These foods, for many people, are difficult to eat small portions of. If you plan to lose weight with diet alone, realize, your body will have a tendency to adjust and need fewer calories after you’ve been consuming fewer calories for awhile.

Increasing muscle mass increases your metabolism. Getting enough sleep and drinking plenty of water helps your body burn calories efficiently. Most people are much more likely to keep the weight off; if they lose the weight with exercise; and increase their muscle mass. Have a plan in place for still having a calorie deficit on the days when you won’t be able to exercise because you are sick. Have a plan in place for still having a calorie deficit; on the days when you are injured or have sore muscles. For example, if you can’t walk or jog because your shins are sore; perhaps, you can bicycle or do an upper body workout. Have a plan in place for the days when you know your free time will be scarce. Do you realize; you can do a fantastic workout in 5 minutes; if the workout is intense enough. In fact if a workout is really intense; your body will continue to burn calories; long after you stop exercising. If your workout is not intense; your body will probably stop burning calories soon after you stop exercising. Don’t think; if you only have 5 or 10 minutes to spare today, you can’t do a great workout.

Have a plan in place for the days when you are feeling lazy and can’t seem to get motivated to exercise. For example, if you normally go to a gym and jog on a treadmill; you can tell yourself, today, instead of jogging, I am going to just go there and walk. Once you are there and you are walking; you may suddenly feel like doing more. Sometimes, getting started is the hardest part. Have a plan in place for how you will get back on track after your diet and exercise program; has suddenly become derailed. We all have set-backs, temptations, Holidays, times when we don’t keep our good momentum going. It is important to know how to get back on track after the set-back. Don’t give-up and think you can’t do this, it’s too hard. Realize tomorrow is a chance to start all over again. If you are too self-conscious to exercise in front of anyone; you need to figure out how you can exercise in private. If you don’t have a room to use that allows you to watch workout DVD’s or videos. There are lots of pictures of exercises in books and on the internet. There are many excellent exercises you can do in a very small space that burn a significant amount of calories. Jogging in place, jumping jacks, push-ups are great examples. If you can walk up and down a staircase continuously for 10 minutes every day. That would make a difference. Every time you think of an excuse why you can’t lose weight, exercise or keep your calorie intake low; try to come up with a solution. Finding and implementing solutions to problems is the pathway to success.

Be prepared to re-align your goals as time passes. You may decide your body isn’t physically capable of reaching the goals you initially set for yourself and you may need to loosen your expectations for yourself. You may realize that the goals you initially set for yourself were not difficult enough and you have been surpassing those standards with ease. You may also find types of workouts you would rather do than the ones you originally planned for yourself. Be flexible and pay attention to what your body and mind wants and needs to achieve a lean body. Realize that persistance will pay off. Some people are able to lose weight quickly, but, most of us are not able to. For most people; the weight loss process is very slow and steady and requires effort over a long period of time. If you would like to lose 20 pounds and you think you will be creating a calorie deficit for yourself of about 300 calories per day. Estimate that you will lose about 1 pound every 12 days. Plan to be rid of that 20 pounds in about 240 days or 8 months. If you don’t want to wait that long to lose the 20 pounds, then create a larger calorie deficit; for yourself.

There is a time and a place for caution. If you are too cautious with your exercising routines; you, won’t lose weight; nearly as quickly. If you are doing a significant amount of exercise. You are going to have sore muscles. Don’t convince yourself that you can’t exercise because you have sore muscles. Most decent exercise routines consist of long-slow-distance type of workouts every other day (like Tuesday, Thursday and Saturday). The opposite days (Monday, Wednesday and Friday) consist of weight training, strenuous workouts, interval training and/or high intensity workouts. If you are really working the muscles in one section of your body one day; it will be wise for you to use a different set of muscles the next day. Don’t be overly cautious about exercising, exercise wisely. If you have not exercised for a long time; or if you have been extremely inactive for awhile because you have been recovering from a surgery or have some other issue in you life that has caused you to be exremely inactive for an extended period of time. You will definitely need to start an exercise program very gradually. Depending on your situation; you may need to start by using only light hand weights. Or perhaps, slow walking will be your starting point. Wherever your starting point is; keep in mind, having a calorie deficit as often as you can should be your main goal. If you make your diet and exercise program a priority; you will be much more likely to be able to lose the weight quickly.

There will probably be many days when you are tempted to skip the diet and exercise stuff for a day and do other things. Your body should have some normal calorie days mixed in with the lower calorie days so your body doesn’t think you are going into starvation mode and crank-up your hunger. You should really try to avoid having binges, though. You might want to think about how much extra exercise you will need to do to make up for the binging you are wanting to do. Even though shedding the fat is a slow process; building muscle is a fairly quick process. After you have been diligently dieting and exercising for about 1 month. Your body should be dramatically stronger and firmer. That extra muscle you just acquired will help speed your metabolism and burn the fat. Concentrate on the long-term results your efforts will give you. If you only think about how you look and feel after only one month of attempting this; you may not have that much energy and pep-to-your-step yet. The longer you persist; the stronger and peppier you will feel. Eventually, you will discover that the exercises you were doing just a couple of months earlier are incredibly easy for you to do now. If you keep thinking about how much stronger and leaner; you will be 3 or 6 months from now if you continue this pursuit. That might help motivate you to keep striving to have a lean body.

Take ownership of your current physical fitness level. Once you realize you, for the most part, have gotten yourself to where you are now. That will be when you realize, you can improve your situation. Yes, genetics do play a role, however, there is only a very tiny portion of the World’s Population that has genetics that are so outrageously bad that these people don’t have a choice of having their weight within a normal or close to normal range. Most of the people who are severely overweight got themselves in that situation because of a dramatic over-consumption of calories and a lethargic lifestyle.

Don’t deceive yourself and think all of the Hollywood Actors and Actresses were just born with great bodies, they are lucky and they don’t have to work at staying in great shape. You might think they automatically stay lean. You are fooling yourself if you think that. Most of the Hollywood Actors and Actresses have Personal Trainers and they do a tremendous amount of exercising and dieting in order to look the way they do. Sometimes having a lean body; requires an enormous amount of effort; but, many people think the rewards are worth the effort.

Since there are so many different mindsets regarding how a person should go about losing weight these days; it is hard to know what to believe. Total calories in vs. total calories burned; is what the bottom line really is. Genetics do play a role when it comes to weight loss. It is much easier for some people to lose weight; than other people. It is much easier for some people to gain weight than other people. If your goal, however, is to have a lean body; or a leaner body, you really need to concentrate on how you can create a calorie deficit for yourself over a long period of time. Lean body mass is acquired quickly for some and not so quickly for others. If you have a tendency to lose weight slowly; you will need to expend a lot of effort over a long period of time; but, keep in mind, the people who lose weight slowly are much more likely to keep the weight off.

Written by: Dawn Perucca

www.thesoccerlockersite.com, www.dawnperucca.com

How much time and effort should I expect to exert in order for me to lose weight?

February 25, 2009

Getting into Shape reguires dramatically more time and effort than most people realize. Countless weight loss attempts come to a screeching halt because the person who is trying to lose weight thinks they can’t do it. Many people give up quickly when they are trying to get fit with a diet and/or exercise program and think they are destined to be heavier than they’d like to be because of their genetics. ‘Why should I even try since everything I have tried doesn’t work’, is what many people think. The first step in successfully completing a weight loss program is understanding exactly what it is that you need to do to lose the weight. Don’t let the following information discourage you. The benefits you receive from becoming physically fit with aerobic and anaerobic exercise are tremendous. Also, most people don’t realize this, but, if your body consists of a high percentage of muscle; you will need to eat a lot of calories each day. The difference between how many calories an extremely muscular person can consume without gaining weight and how many calories a non-muscular person can consume without gaining weight is humongous. The human body needs about 35 calories per day to sustain 1 pound of muscle and about 2 calories per day to sustain 1 pound of fat. Increasing the amount of muscle you have in your body can make an incredible impact on your bodies ability to burn fat.

If a person who is 16 years old, doesn’t have any major health problems and has been lean their entire life starts exercising strenuously for about 45 minutes, 5 days each week for three months; they will probably be in really fantastic physical condition. If that same person remains extremely active until they are 20 years old; then aquires a semi-active lifestyle that doesn’t include any strenuous exercise on a regular basis. They might coast along for many years thinking they are in great shape and in the back of their mind; may even think if they applied themselves; they could workout strenuously for another 3 months and be in the same great shape again. That’s one of the ways people have a tendency to deceive themselves. It is not as easy for someone who is 26 years old to get into shape quickly; as it was for that same person when they were 16 years old. There is a general rule of thumb that can be used as a basic guideline to help you comprehend how much time and effort you will need to expend to get back into great shape; that considers your age.

If you have not let yourself become excessively overweight; for every year that you have not been doing strenuous exercise on a routine basis; estimate that you will need to do strenuous exercise; routinely for 1 month to get back into great shape. This rule is intended to apply to the majority of people. There are exceptions to the rule. Some people could get back into shape more quickly. Some people would need to apply more time and effort. If you are a part of this majority; you are 35 years old and have never done any strenuous exercise your entire life. Your goal may be to get back into the kind of shape you were in when you were 20 years old. Plan to spend 15 months doing strenuous exercise for about 45 minutes, 5 days per week. Realize everyone has a different idea regarding what strenuous exercise is.

Another general rule of thumb is if you are able to do the exercises you are doing for more than 45 minutes; your workout is not intense enough. In other words; no matter what type of exercises you are doing. If you don’t feel like you really did a great workout after you exercised for 45 minutes; you should increase the intensity of your exercises. If your workout is not intense your body will stop burning calories shortly after your workout has ended. If your workout is extremely intense and difficult and you feel like you really completed a difficult workout for a long time after your workout ended; your body will be burning calories; for a long time after your workout; ended. This information is important to comprehend because many people do the same non-intense workouts; over a long period of time and don’t realize significant weight loss results. The long and slow workouts are great for days when you are behind on sleep, injured or tired from doing an extremely intense workout the day before. People who do about 3 highly intense workouts each week, however, are much more likely to realize rapid weight loss results than people who don’t do any intense workouts.

Another big piece of the puzzle, when it comes to knowing what you need to do to achieve successul weight loss, is to thoroughly understand how many calories you are consuming and expending each day. The best way to know how many calories you are consuming every day is to write them all down in a journal every day. If you have never recorded all of the calories you consumed in one day; you might be extremely surprised when you do. Most adult women need to consume 1800 to 2200 calories to maintain their same weight. Most adult men need to consume 2200 to 3000 calores per day to maintain their same weight. It is difficult to estimate how many extra calories you used each day with exercise, however, if you are doing extremely intense workouts 3 days each week and long slow distance workouts 2 or 3 days each week during the same time period that you are keeping your calorie intake somewhat lower than the amount of calories your body needs each day you are definitely on your way to achieving a much leaner body.

The second step in successfully completing a weight loss program is to begin your well thought-out workout and diet plan and keep your momentum going until you achieve the goals you have set for yourself. Whether you are trying to achieve success with you personal endeavors, business endeavors or physical fitness endeavors; continuing to overcome obstacles over time will increase your chances of prevailing. This approach is definitely true with a weight loss program. Finding new ways to realize positive results will help you reach your goals of getting into shape.

Written by: Dawn Perucca

www.thesoccerlockersite.com, www.dawnperucca.com

If you have been trying to lose weight, but, haven’t been succeeding

February 25, 2009

If you have been trying to lose weight for an extended period of time and have not been succeeding; what could be wrong? It is important to know why you have not been successful with losing weight, so, you can adjust your weight loss program appropriately so you will start seeing positive results. Many different things can cause a weight loss program to not be successful or appear to not be successful. How many calories you have been consuming every day, what was your diet like during your formative years, how old you are now, whether or not you are a heavy sweater, how much exercise you have been doing, what types of exercises you have been doing, the timing of when you eat various types of foods, gaining muscle as fast as or faster than you are losing fat, thyroid issues and medicines you have been taking can all be legitimate reasons why your weight loss efforts may fail or your weight loss efforts may be slow.

CALORIES CONSUMED EACH DAY: If you are serious about losing weight you should be recording all of the calories you have been consuming each day in a journal. Most adult females need to consume between 1800 calories per day and 2200 calories per day; to maintain their weight. Most adult males need to consume between 2200 and 3000 calories per day; to maintain their weight. If you are not recording the calories you eat each day chances are very good that you are consuming more calories than you think you are. Some people get full quickly when they eat and can’t eat large quantities of food. Some people, however, don’t feel full until they have eaten large quantities of food. If you are one of those people who is hungry all of the time and needs to eat a lot in order to feel full. You will need to be especially careful about what types of foods you eat. Some foods make people feel much fuller than other foods. Some foods are very difficult to stop eating. If you don’t feel full easily; you should consume some low calorie foods every day that help you feel full to prevent overeating the foods that are dense sources of calories. One strategy is to eat a lot of low calorie vegetables each day, and/or salads with a low calorie dressing. The foods that help you feel full are the ones that are high in fiber, have plenty of protein, and have fat. Some fats are bad for you to consume, however, some fats are very good for you. The fats found in seafoods are very good. If you eliminate too much fat from your diet; you may not feel full often enough. You may need to be extra careful about staying away from foods that are high in calories, but, low in nutrients. Also, if you have a huge appetite; you will be much more likely to be able to keep your total calorie intake lower if you eat 6 small meals each day instead of 3 large meals each day. If you let yourself become overly hungry before you eat; you will probably consume more total calories. How many calories you consume each day is an extremely important part of any weight loss program If you are doing an enormous amount of exercise and you are doing an excellent combination of cardio-vascular exercises and strength training exercises; you may still struggle with losing weight; if you are consuming too many calories each day.

WHAT WAS YOUR DIET LIKE DURING YOUR FORMATIVE YEARS? Babies, toddlers, children and teenagers burn a lot of calories because they are growing quickly. Many people who are not adults yet, can get away with eating a bad diet and not gaining excess weight; because they are growing quickly and their bodies need the calories. If a young person is extremely active, they may be able to eat an unbelievable amount of excess calories without gaining excess weight. The developmental years, however, are still an important time to make sure the proper nutrients are consumed for many reasons. The proper nutrients need to be available in order for the human body to develop to its full potential, keep the immune system strong and keep the individual healthy. Also, when people are infants and going through puberty; those are the times when that person’s body is determining how many fat cells they will have for the rest of their life. During the person’s lifetime; new fat cells will only be created during infancy and puberty unless extreme circumstances occur. A person’s fat cell’s can become larger or smaller much more easily than they can change in number. Fat cells won’t disappear, but, new ones can appear. Consequenlty, a bad diet during the formative years can create extra challenges for a person to maintain a healthy weight or lose weight; once they have become an adult.

HOW OLD ARE YOU NOW? DOES AGE EFFECT A PERSON’S ABLILTY TO LOSE WEIGHT? Once a person is no longer growing, females tend to stop growing at around 18 years and males tend to stop growing at around 21 years; they will suddenly need fewer calories When people are in their late teens and early 20’s however, they still have an advantage over most people who are older than they are. Their bodies will likely have a large percentage of muscle mass. One pound of muscle needs 35 calories per day to be maintained. One pound of fat needs 2 calories per day to be maintained. Once people are done growing and are not exercising regularly; they, will be extremely likely to lose muscle. The more muscle their bodies lose; the fewer calories their bodies will need. Most people will have a natural tendency to start gaining weight slowly; once they have stopped growing. People who have Diabetes, Hypo-Glycemia, Celiac Disease, Thyroid issues or other medical issues that keep their bodies from being able to proplerly process the calories they consume are in a different category. Most of us, however, will gain weight after we stop growing unless we actively combat the weight gain. Yes, it is more difficult for most people to lose weight as they age. It is definitley more difficult for someone who is 40 years old to lose weight; than it was for that person to lose weight; when they were 20 years old. The 40 year old person may need to put significantly more time and effort into losing weight, than they did when they were younger. Forty year old people are certainly capable of losing weight successfully, however, they should expect to realize successful weight loss at a much slower pace. As a person continues to age; their appetite will eventually slow down as their hormones change. When a person’s hunger level is still operating at full-throttle, however, hunger can be a big obstacle when it comes to losing weight.

ARE YOU A HEAVY SWEATER? When your body is forced to produce sweat, it burns calories. People who don’t sweat profusely when they exercise will not burn as many calories when they exercise as someone who does sweat profusely. Just sitting in a sauna or hot-tub helps burn calories. People who have Diabetes or trouble with dizziness should not be in a sauna or hot-tub for prolonged periods of time.

HOW MUCH EXERCISE HAVE YOU BEEN DOING? If you haven’t been doing any exercise and are expecting to lose weight by dieting alone; you will not be likely to be able to keep the weight off if you lose it and your chances of gaining back even more weight than you lost are a definite threat. Your metabolism is higher when you weigh more. If you lose weight with diet alone, all of a sudden, your metabolism will slow down. It is easiest to lose weight; on a diet at the beginning of the diet when your metabolism is still high. Once you have lost some weight and your metabolism has slowed down. All of a sudden your body will need fewer calories each day. If you return to your old eating habits; you will be consuming the same amount of calories you used to consume, but, your metabolism will be slower. You will instantly be back in weight gain mode. If you have been trying to lose weight with diet and exercise, excellent. There is a big difference in how quickly you will realize successful weight loss results, however, depending on what type of exercises you do, how much intensity your exercise programs have and how often you change your exercise programs.

WHAT TYPES OF EXERCISES HAVE YOU BEEN DOING? If you have been doing all low-intensity exercises; for example, walking at a slow pace for 30 minutes for 6 months, 3 days per week. That’s great!!! You are giving your body lots of benefits it wouldn’t have if your weren’t exercising at all. One benefit would be increased oxygen to all of your cells which dramatically helps your overall health. Your body, however, has a tendency to adapt to what you have been doing. If you start eating less, your body suddenly needs fewer calories. If you start walking 3 days per week; your body gets used to that new routine and doesn’t suddenly need lots more calories to feed the extra activity you are doing. Losing weight is much more likely to happen if you change your exercise routines frequently. Try an entire new workout program every 30 days is what is commonly recommended by people who have spent enourmous amounts of time and effort trying to figure out what creates the fastest weight loss. Weight Loss Experts have also determined that intense exercise is much more likely to create weight loss than non-intense workouts. If you can incorporate some exercise in the middle of your workout routines that makes you breathe so heavily that you can’t talk at the same time you are doing that exercise, you are doing exactly what you need to do to burn your excess fat and jump-start your bodies ability to burn fat If your workout routine is longer than 45 minutes; it is probably not intense enough. It has also been determined by weight loss experts that weight loss is likely to occur much more quickly if you reduce your calorie intake to 10% to 30% below your calorie maintenance level depending on how much weight you have to lose, do aerobic exercise and strength training exercises all in the same time period. Building the percentage of muscle you have in your body can dramatically increase your metabolism and your bodies daily calorie intake needs.

THE TIMING OF WHEN YOU EAT VARIOUS TYPES OF FOODS: Does the timing of when you eat different types of foods matter? Yes, it does. When you eat. Your body must process the food you just ate one way or another. When your body needs energy or it needs to build muscle, it can either use the food you just ate as a source of fuel, it can use your glycogen storage as a source of fuel or it can use your fat as a source of fuel. In general. It is easy for your body to convert the food you just ate into a source of energy and it is easy for your body to use the food you just ate to build muscle. It is easier for your body to use what is stored in your glycogen storage when it needs fuel than it is for it to break down your fat cells and use your fat as fuel. It is a good idea to eat a little bit of sugary food before you exercise to help give your body some instant energy. It is a good idea to eat a little bit of sugary food within 15 minutes after you exercise to help your body build muscle. Also drink plenty of fluids before, during and after a workout. Don’t consume the sugary stuff in excess, of course, 50 to 100 calories worth before and after your workout should be plenty. If you consume sugary food right before you go to sleep. Your body will probably not need to use that fuel at that time; consequently, it will probably send it into your glycogen storage area and/or convert it into fat. It is a good idea to consume a little bit of lean protein almost every time you eat. Protein really helps stabilize blood sugar levels, helps keep you from having cravings and helps keep you from becoming excessively hungry.

ARE YOU GAINING MUSCLE AS FAST AS OR FASTER THAN YOU ARE LOSING FAT? If you have been doing excessive strenuous exercise for a long period of time during the same time frame you have been diligent about keeping your calorie intake low& and have not lost any weight. You may want to purchase and use some type of device that measures your body’s fat percentage. There are different types of fat measuring calipers that can be purchased on ebay. It is difficult to find the fat measuring calipers in retail stores. It is possible that you have been putting an enormous amount of time and effort into losing weight, yet are frustrated because your weight has stayed the same or has increased. Instead of feeling frustrated, you should be aware whether or not your weight has not decreased because you have gained muscle. If you are more aware of how your body has been responding to your efforts, you may be more likely to stay motivated and keep your diet and exercise efforts going. Also, having full body pictures taken of yourself before you start a diet and exercise program can really help. You may be several months into a diet and exercise program and be disappointed with the results you see on the scale; however, if you look at the pictures that were taken of yourself before you started the diet and exercise program and compare them with how you look now; you may be quite pleased.

IS IT POSSIBLE THAT YOUR THYROID IS NOT FUNCTIONING OPTIMALLY? If you have been seriously trying to lose weight for an extended period time and are not having success; you may need to have your thyroid gland functioning analyzed by a General Practitioner. It is possible you need some medicine to correct that imbalance.

MEDICINES YOU HAVE BEEN TAKING MAY CAUSE YOUR WEIGHT LOSS EFFORTS TO FAIL; THEY MAY EVEN CAUSE YOU TO GAIN WEIGHT Unfortunately, there are many medicines that people take that cause them to gain weight. Some medicines dramatically increase people’s appetite. Some medicines cause people to become sluggish. While you are taking those types of medicines; the best strategy is probably to do whatever it takes to be able to stop taking the medicine if that is possible. If you can’t stop taking the medicine, perhaps you can reduce the dosage. You may want to ask your doctor if there is an alternative medicine you could be taking that wouldn’t be causing you to gain weight. People aren’t always able to stop taking medicines that cause them to gain weight, however, if you can stop taking the medicine and start losing some of the weight you have gained you may reap some of the following benefits because losing weight tends to have some of the following effects: * blood pressure decreases * cholesterol decreases * blood sugar control for Dibetics improves * likelihood of major health problems like heart attack and stroke decreases * energy increases In other words, sometimes people feel overwhelmed because they have so many different health issues they think they should work on like, high blood pressure, high cholesterol, blood sugar control and they need to lose weight. If a person is faced with all of those challenges at the same time; they, can improve all of the health problems by just concentrating on losing weight. Losing excess weight solves a multitude of health problems. Losing weight is not easy for most people. If you are faced with the challenge of needing to lose weight, equip yourself with as much knowledge as you can regarding how to lose the weight and keep it off The marketplace is filled with weight loss gimmicks that will waste your time and money. If you need to lose weight and keep it off you will probably need to exercise and sweat. The benefits are tremendous.

Written by: Dawn Perucca

http://www.thesoccerlockersite.com, www.dawnperucca.com

Why do most people gain back the weight they have lost?

February 25, 2009

Did you know that as you age your body naturally loses muscle. Did you know that sometimes when you are dieting you aren’t just losing fat; you may also be losing muscle? Did you know that for every pound of muscle in your body, you need approximately 35 calories per day to sustain that muscle and for every pound of fat in your body, you need approximately 2 calories per day to sustain that fat? If your body contains a lot of muscle; your diet will need to contain substantially more calories than if your body doesn’t contain much muscle. Strength Training, for most people, is the physical fitness strategy that can cause the most weight loss, yet, it is also the strategy most people don’t do when they are trying to lose weight. When people lose weight from dieting alone. They may be losing some muscle as they lose some fat. Also, the more you weigh, the higher your metablosism will be. It is easiest to lose weight at the beginning of a diet because your metabolism will be higher then. As you lose weight your metabolism will slow down unless you gain muscle mass as you lose weight. Once you stop dieting. All of a sudden your metabolism will be slower than it was before you dieted and you may now have less muscle mass. These are the 2 main reasons people often gain back more weight than they lost.

Aerobic Exercise burns more calories during the workout than Strength Training Exercises do. However, Strength Training workouts have a much greater, after-the-workout effect than Aerobic Exercise Workouts do. Both Aerobic Exercises and Strength Training Exercises play very important roles.

Benefits of Aerobic Exercise: Aerobic Exercise is any exercise you can do while you carry on a conversation. While you are doing this type of exercise your body is using oxygen to help you exercise. (fast walking or bicycling at a slow speed are examples of aerobic exercises.

* Strengthens your heart and lungs

* Strengthens your bones, ligaments & tendons

* Improves muscular endurance

* Improves your bodies ability to use sugars and fats more efficiently

* Improves your bodies ability to process and extcrete waste

* Increases metabolism

* Reduces body fat

* Reduces bad cholesterol and blood pressure

* Reduces nicotine cravings among smokers

* Reduces risk of heart disease, diabetes & other major diseases

* Reduces stress

* Combats Depression

* Provides ample energy

Benefits of Anaerobic Exercise: Anaerobic Exercise is any exercise you can do that is so strenuous you will be unable to have a conversation while you are doing it. Your body is unable to use oxygen while you are doing this type of exercise and must use your bodies energy reserves. (Sprinting and Power Lifting are examples of anaerobic exercises.

* Increases muscle mass & muscle strength

* Improves bones density

* Improves Cardio-Respiratory System

* Improves your HDL good cholesterol levels helps prevent Type II Diabetes

* Dramatically improves your bodies calorie burning rate while you are at rest

* Improves your bodies ability to withstand build-up of waste substances

Your RMR (Resting Metabolic Rate) accounts for about 70% of the number of calories most peoples burn each day. Improving the percentage of muscle you have in your body can increase your bodies ability to burn calories. Personal Trainers recommend that when people are trying to lose weight, their approach should be to reduce their daily caloric intake a little bit (too much would slow your metabolism), do Strength Training Workouts 3 times each week; but not 2 successive days and do Aerobic Workouts 2 or 3 of the days you are not doing Strength Training Workouts. Losing weight and successfully keeping the extra weight off requires, for most people, increasing their muscle mass, which helps increase their metabolism tremendously. Not eating frequently enough can slow down your metabolism. Extreme dieting will slow down your metabolism. Losing muscle mass will slow down your metabolism. People who increase their muscle mass are much more successful with losing weight than people who don’t increase their muscle mass. If you have had unexplained weight gain in the past; increasing and maintaining your muscle mass should really help you not gain back weight again. Increasing and maintaining your muscle mass also helps most people lose weight fast.

If quick weight loss is on your agenda; record your calorie consumption every day and try to make sure your diet is in a calorie deficit do 3 Strength Training Workouts every week; but, not on 2 consecutive days and do 2 or 3 Aerobic Workouts each week on the days you are not doing Strength Training Workouts.

Written by: Dawn Perucca

http://www.thesoccerlockersite.com, www.dawnperucca.com