Brad Morgan

Losing Weight and Being Wonderful On The Day You Are Wed

Nov 212009

Every bride wants to look her best on her wedding day, and for many, losing weight is a top priority.

There are so many details brides have to attend to, but one of the most important is how they can lose weight and look spectacular. Try the following tips to make sure you look as beautiful as you feel on your special day.

1. Nutrition is paramount.

While it may seem like a great time for a fad diet or to stop eating, resist the temptation. You want to look good, but you also want to feel good. Your wedding is not the time to deprive yourself of nutrition.

Diets that result in quick weight loss aren’t always safe, so the key to being fit for your wedding is to start early. You can fit into your dream gown and look good in all your pictures if you follow a healthy plan for nutrition.

* Cut 200-250 calories from your diet. That’s a big soda or a few cookies. Not much of a sacrifice for looking great!

* Eat your regular meals. When you skip meals, your body thinks its starving. So instead of saving yourself some calories, you are actually causing your body to store fat.

* Get plenty of fiber and protein. These will help you keep your body healthy and aid in weight loss.

* Skip the convenience foods. If you are too busy to eat right, start bringing healthy snacks with you on your errands.

* Relieve stress with activity – yoga, meditation, walking, playing with your dog – instead of eating. Too often, people reach for sugary, starchy foods when they are stressed out. Do something instead.

* Alcoholic drinks are full of calories, and they can cause you to become bloated. Put down the frozen margarita and grab a glass of ice water instead.

* Get the most from your calories. Sugary desserts offer no nutrition in exchange for the whopping amount of calories. Opt for fruit if you want some sweetness.

2. Your body needs exercise.

If you want to lose weight for your wedding, don’t wait until a week before the big event. That is not going to work.

You have to make the commitment well before the big day. You wouldn’t expect yourself to plan a wedding in a few days – don’t expect your body to change in a few days either.

* Increase your activity level. If you are not an exerciser, start. Go for walks everyday. Hop on a bike. Do anything to keep moving. If you do exercise, increase the intensity. Add high intensity intervals to your workouts and pick up some weights.

* Invest in a Bride Boot Camp fitness video or program. A lot of trainers have recognized the need for a great exercise regimen before a wedding. Take advantage! They are challenging and rewarding.

* Dance. It is always fun to move to music – you won’t even realize you’re exercising. But your body will. It also helps you get ready for your first dance as a wife.

* Here are some effective exercises:

- Anything cardio. Get your heart going.

- Pushups. These work miracles for your chest and back, which you can then show off in your dress.

- Lunges. These can be a little hard on the knees, but if you can do it, they are wonderful for your butt and thighs.

- Yoga and Pilates are effective for giving you a leaner, more graceful look.

- Resistance bands help add intensity and difficult to cardio or strength training routines.

- Stand up straight. This helps you not only look confident but also thinner.

3. Common mistakes brides make when they want to lose weight

* Starting too late. They may be down to the last month and want to lose twenty pounds. You probably cannot do this healthfully and safely. Don’t put your health and long-term goals at risk (crash dieting can lead to even more weight gain). Even quick weight loss doesn’t happen overnight.

* Not exercising. Diet alone is not going to help you lose weight and keep it off. You need to exercise. Plus, it firms your muscles and makes you look more fit.

* Skipping meals. This is worth repeating because so many people try to stop eating to lose weight. Don’t! Your body thinks it is starving and stops burning fat. It is a survival mechanism that you can’t trick your body out of. Eat!

* Having unrealistic goals. If you have always been about a size 12, you’re not going to magically become a size 4 for your wedding. This is fine – it’s your body. You can still tone your body and look amazing on your day. Choose a dress that flatters your real body, not the one you wish you had.

Losing weight before your wedding takes time and preparation, just like the wedding itself.

You can have that glass of champagne to celebrate, but then start on your nutrition and exercise program for real, lasting weight loss and not just quick weight loss.

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Workouts To Burn Fat: Essential Advice for Gaining Muscle

Body-building No Responses »

Oct 312009

Life can be hectic, and our busy world demands that we juggle taking care of children, going to work or school, and meeting other obligations. And we’re supposed to exercise too! When can you find time to burn fat?

An alternative many people turn to is short workouts. Do three or four ten minute workouts produce the same effects as one long one?

But wait. If your body needs about twenty minutes of activity before it kicks into fat burning mode, will short workouts even do anything? If you need to burn fat and don’t have a lot of time, what do you do?

The American Heart Association has found that several short exercise sessions benefit your body just as well as one long session, provided that they equal the same amount of time.

Four ten minute workouts will provide your body with the same benefit as one forty minute one. And, the AHA says, intense exercise works much better than slower paced workouts.

If you are going to try short workouts, they need to be difficult in order to burn fat. The following tips can help you challenge your body:

1. Pick up the pace. A lot.

With a short workout, go faster than you normally do during a long workout. Run for ten minutes at a fast pace. If you prefer to walk, go much more briskly than you usually do. The key is to get your heart going.

2. Do a gym machine for ten minutes.

You probably don’t want to drive back and forth to the gym four times a day, but if you’re there anyway, hop on a machine and push the intensity.

3. Hills and stairs are made for climbing.

Run up some stairs or a steep hill. Walk down and repeat. Do this for ten minutes to burn fat.

4. Try some jumping jacks.

5. Do ten minutes of jumping rope.

What makes a good ten minute workout is intensity. Work hard, go all out, and you’ll burn fat. Strength training is also great for your mini-workouts.

Your body needs a variety of activities in order to burn fat. Warm up for a few minutes with light cardio, and try the following moves:

* Squats: these are the moves to get the most out of your workout. They are very effective.

* Lunges

* Deadlifts

* Lunges

* Pushups

You can do sets of each or combine them to create compound moves. These work more muscle at the same time. Examples of compound moves are: squats combined with overhead presses, lunges paired with chest presses, and knee lifts with tricep kickbacks.

Just because your workout is condensed, don’t neglect the warm-up and cool-downs. Walking briskly to warm up, and walking at a more moderate pace to cool down is sufficient. You can also do some stretching moves to release tension in your muscles.

The important thing with exercise is to do it. If you can do four ten minute workouts per day, that is great. You will see results, and you will burn fat.

It is also easier to stick with a program that allows such flexibility. Knowing you can do ten minutes and have it ?count? is very motivating.

You may have a hard time getting yourself to do a forty minute workout, but you can always do ten, right?

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Seeking Weight Loss? Avoid Fast Weight Loss Fads

Health No Responses »

Oct 192009

There are so many diets on the market, all promising to help you achieve the body you have always wanted. The problem, though, is that many quick weight loss diets are quick because they are not lasting.

There are a number of absurd-sounding diets – eat nothing but cabbage and lose weight! Eat nothing but grapefruit and lose weight! Most people can lose weight if that is all they are putting into their bodies.

But these diets are designed to be temporary: they do not require that you make any permanent changes in your life. And that is what it takes to lose weight, meaning these diets will inevitably fail.

When we look, and look, and look, for some help in our quests to lose weight, quick weight loss diets become extremely enticing. This, we think, is what I have been looking for. This will work. We are willing to believe unbelievable claims because we want to and need to.

We also want fast results. When you’ve battled your weight for years, losing ten pounds in a week is a dream. We’ll take it, even if deep down we know it won’t last.

Here are some of the many reasons why fad diets don’t live up to the hype:

1. Lack of Variety

Often, quick weight loss diets don’t provide our bodies and appetites with a variety of foods. We end up eating the same foods, day after day.

Eating the same food all the time becomes a chore. It does not encourage us to consume less, rather we?

2. Cheat a little

When you are limiting yourself and restricting the foods you eat, the forbidden seems doubly alluring. One cookie won’t hurt, you think. But then you end up gobbling a whole bag.

Quick weight loss diets lead to cheating which leads to overeating.

3. It is difficult to adhere to these diets.

Considering the boredom and risk for overindulging, many quick weight loss diets are very hard to stick with.

4. I weigh more?

Nothing is worse than losing a little weight with a quick weight loss diet and then gaining every pound – and sometimes more – back the instant you start eating normally. Your body may be trying to retrieve some of the nutrients you lost while on the diet, or your mind may be rebelling.

It is devastating to realize you haven’t made any progress.

You can avoid all the pain and frustration of quick weight loss diets by eating healthy and exercising.

There is no getting around it – these are the only things that work to help you lose weight and keep it off.

To see real and lasting changes in your body, incorporate some of the following into your life:

* Make sure to get plenty of veggies. These are nature’s super foods and are excellent for health and weight loss.

* To keep your body healthy and help it burn fat, eat more fiber.

* Try eating small meals throughout the day.

* Breakfast is the most important meal of the day, and it should be the largest. Make dinner small and light.

* Exercise. Get active! Anything from playing tag with your kids to taking the stairs at work can help get you in better shape.

* Exercise most days. If you can’t fit in a long session, do several short ones.

* Add nutrient-rich whole grains to your diet.

* If you’re going to eat something, make it nutritious. Don’t waste your calorie allotment on junk food or sugary drinks.

There are hundreds of other ways to make changes. If you make a commitment to integrate these little steps into your lifestyle, you will see big changes in your body and your health.

The best way to lose weight and keep it off is to adopt a healthier lifestyle. It will become part of your everyday life, not a “diet”, which means it will be much easier to stick with.

The majority of quick weight loss diets are, at best, temporary fixes that promise far more than they deliver.

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