Honestly though, how many of us made promises to ourselves that we would lose weight? Did you know that for 2009 getting in shape and losing weight were only the second and third resolutions, behind only quitting smoking. Odd, that the top three resolutions for 2009 were all health related. Quitting smoking will, in most cases, improve your endurance and stamina, thus allowing you to get fit, which will in turn cause you to lose weight.
So I'm tired of hearing the excuses. Its time to live up to our resolutions and actually do something. In that light, I've listed some basic facts/steps to get in shape and lose weight.
1-lifting weights - did you know that muscle weighs more than fat? if you've been hoisting weights for months and eating healthy, great. You're probably pretty healthy. But you won't lose weight. To lose weight you must do 1 of 2 things: lose muscle or lose fat. So don't expect to be a jacked body builder and weigh 180 pounds. Do some cardio and don't lift as much if you want to weigh less.
2-cardio, cardio, cardio! - your body responds to cardio. Keeping your heart rate up for extended periods of time causes gradual weight loss. Don't just go for a day or two. The key is 30-40 minutes a day. After a week or so, you will start to notice a difference. Unless...
3-eat healthy! - if you're consuming 3 bags of chips and carbs up the wazoo you won't lose weight. Carbs are addictive, truly. Your body can actually develop a dependence on carbs. Eat plenty of protein and fiber. Don't over-eat; you'd be surprised how little your body can actually live off.
4-reduce drinking - everything is low calorie, low carb these days but even low-calorie beer like miller 64 can kill you, metaphorically. When you go out with friends for a good time, you don't have 2 drinks. You might have 6, maybe more. Well if you're drinking Miller 64, thats 64 calories times a minimum of 6 beers. Whaddaya know? Thats 384 calories! Plus the meal you ate while you were out, probably some fries? A burger? Did you know you're up to at least 1,000 calories, which is 2/3 of your daily intake. And thats assuming you're drinking Miller 64!
5-drink water like its going out of style! - sometimes when you're hungry, you're not. Try drinking some water, at least 8 oz. Do this a couple times a day. You will end up feeling full, you won't eat, and the water will just flush out of you.
6-eating before bed - this is easy! Don't do it! When you sleep your heart rate slows, your metabolism slows, and anything in your system is metabolized at a much slower rate. This is why when you eat before bed you can actually wake up heavier than when you went to bed.
Thats it for now.
Until tomorrow, rock on.
~Steve
