Monday, October 7, 2013

Weight Loss Tips for Women - 10 of the Best Tips I've Ever Heard

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10 tried and true fit tips that can help you burn fat, improve your mood and mindset and help you look your best! Also a pretty cool new fitness app you're sure to love.
1. Daily Support - Beginning a weight loss journey or trying to reach any fitness or health goal can be super hard, so not having any support will make it 100 times more difficult. Find a supportive group of people, like a running club, group at church focused on fitness or join a fitness group of people trying to reach the same goal as you are. This will give you an outlet to express your troubles and seek help when you need motivation. Support is the key to success when it comes to weight loss.
2. Think of your WHY - Who are you making these healthy changes for? Chances are, you are doing this for yourself, but also some other reason... you might want to be healthier so you can be around longer for your children, or be around longer for your spouse. You might be starting this journey to prove to yourself that you can do what you set your mind to. You may be beginning this journey to improve your confidence and feel good about your appearance in the mirror once again. Whatever your WHY, keep it in your mind at all times, have it written down in a place that you can see it frequently. Think of someone who believes in you (like your family or support group), and call them or text them when you are lacking motivation.
3. Sweat to beat stress - Stress can cause our bodies to increase certain hormones that make us retain fat, especially in our midsections. A simple way to reduce stress is by exercising. Exercise will mellow out your brain's neurons, so when life gets stressful you will be able to handle it better. And when stress starts to get the best of you, just go for a jog or do anything else that will raise your heart rate for at least 30 minutes.
4. Download a cool app (or 10!) - There are hundreds, probably thousands, of fitness and health applications available for smartphones like iPhones and Android phones. One in particular is called The Nike Training Club, which can be found free at Nike.com. This application gives custom workouts based on your goals and over 100 different body "drills". Give it a try or download any other fitness app and get going!
5. Focus on your muscles - When you're about to do any strength move, whether using dumbbells or just your body weight, focus on and clench those muscles as you begin the exercise. Flex as you do the move, and go very slowly... you will be very surprised at how intense this will make the move feel. That means it's working!
6. Beat excuses - Listen to this tip from Shaun T - "When you are making excuses, stand up and do a minute of jumping jacks. Say 'I have zero excuses!' Find a goal, use positive reinforcement, and get to it." Basically, get rid of any excuses and focus on your WHY and your goals.
7. HIIT workouts - Have you ever heard of High Intensity Interval Training (HIIT)? This is an amazing way to torch major calories and burn fat. Pick any exercise of your choice... elliptical, running, swimming, walking... and alternate 30 seconds at MAX intensity with 90 seconds at an easy pace. MAX intensity is going to be such a high intensity that you couldn't possibly work any harder.
8. Goal setting - Vague goals can be hard to reach because there is nothing you can base your progress on. Try signing up for an event, such as a 5K, 10K or triathlon. Knowing that you have to be ready for this event by a certain day will give you a deadline for your goal, and will really kick your booty into gear. Then you will also be able to judge your progress based on how much your times are improving as you train.
9. Tone your abs - The best move for toning your abs is definitely the PLANK. To do a plank, start in push-up position, hands beneath shoulders, feet hip-width apart and head, butt and ankles in a straight line. Try holding for 1 minute. Gradually increase time as you become stronger. You can do this move anywhere and you will be greatly surprised to see how quickly you strengthen your core.
10. Develop a personal mantra - Having a mantra, such as "Finish what you start", can really help you when times get tough. If you ever feel like quitting or feel that you can't complete your goal, just repeat your chosen mantra to yourself over and over. Mine is "Focus on results and you will not see change. But focus on change, and you will see results!" This just means that you shouldn't always be so focused on RESULTS, but just focus on making small changes. Over time, you will see results.
Whitney DeLong is a certified personal trainer and online fitness coach specializing in helping women become happy in their own skin, confident with how they look in the mirror, and empowered to help others do the same. Whitney hosts online fitness groups and one-on-one coaching for weight loss. Contact Whitney and view services at http://www.whitneydelong.com.

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