Use The Stairs Instead Of The Lift
When your on a body fat reduction program, you need to burn as many calories as you can. Making small changes in your life will usually mean the difference between success and failure. I recently returned from a fantastic four day all inclusive break in Spain. Like any vacation you are expected to over indulge yourself, especially if you are on an all inclusive one like me were all the food and drink was free.
When we arrived at the hotel we quickly found out that we was on the seventh floor. The restaurant occupied the first floor and was called E floor. Then it went up floor 1, floor 2, floor 3, floor 4, floor 5, floor 6 and finally floor seven. Which was the floor we was staying on. Each floor consisted of two sets of steps, so to get to our rooms we needed to climb a total of 8 floors. There were two lifts, but because I’m on a fat loss journey I decided to use the stairs every time.
Making small changes like this is vital, every time I got to my room I was a little out of breath, but I know that I need to do everything in power to burn calories. Losing fat especially when your documenting your progress on a blog like this is extremely addictive. You feel like you need to succeed not just for yourself but for the readers of this blog. The Internet is full of weight loss guru’s who simply talk about it, but are not actually achieving it. Hopefully by the end of 2009 I can show you that it can be done with hard work and determination.
I felt like I needed to write a blog post about this small thing because I want to tell you all everything I do on my fat loss journey. Already I have shown you my diet plan, my gym and my workout. Each day I am going to let you into everything I do to lose fat. 2009 is going extremely well so far for me and I have managed to lose weight every single week. I know that it’s coming to an end because I’m almost at my target weight. But my body fat percentage still needs a lot of work. This is were the hard work really begins.
Secret To Successful Fat Loss
The biggest secret to successful fat loss that I have found so far is goal setting. Just a few days ago I started the 50,000 calorie burn challenge. I’m so glad I did because it is keeping me motivated to carry on with my long and intense cardio sessions. Which to be bluntly honest are killing me at the moment. The old me would of quit or slowed it down quite a bit. But the clock is ticking and I want to lose as much fat as I can in the quickest time possible. With the help of this challenge and my daily updates which I willing be putting on the blog. I now feel obliged to carry it on.
I’m not one for quitting though, but level 4 on my exercise bike at the moment is really burning my leg muscles. To a point which it is beginning to get quite painful. I’m going to keep soldiering on though.
Because my cardio sessions are a bit painful at the moment the other downside to this challenge is I’m beginning to resent getting on the bike. Which is one thing you don’t want to do if you want to successfully burn fat. Level 3 was a pleasure because I really didn’t feel the burn. I may off bitten off more than I can chew, but I’m going to stay focused and complete this challenge even if it kills me lol. Everyone has probably heard the famous saying no pain no gain. It is definitely applying to me at this moment in time.
Hopefully as I lose fat and get fitter the pain will lessen. I’ve shifted a lot of weight so far this year nearly 30 pounds. But my body-fat is still very high at 24,4%. I have got longer to go than I thought. Look around at another weight loss blogs and nearly all off them just show you what weight they have lost. Personally I find losing weight quite easily, its this fat losing business which it slightly harder. Perhaps I should of started a website called my body weight loss instead of my body fat. Only kidding this blog is dedicated to my fat loss and I will show everyone that with hard work and perseverance that it can be achieved.
If I reach my target in 2009 of 10% body-fat at 200 pounds. This is exactly what I will of achieved.
Starting weight 234 pounds carrying roughly 70 pounds of fat.
Target weight 200 lbs carrying 20 pounds of fat.
So basically I will of lost 50 pounds of fat and gained over 15 pounds of muscle. But overall I would appear to have only lost 34 pounds. Now do you see the importance of using your body fat percentage as your yard stick in weight loss.
Check out some blogs they say they have lost 100 pounds plus, this is fantastic news but what exactly have they lost. This is were I think all the top weight loss bloggers should start telling us on they blogs. I know most of you are over the moon when you lose weight. But listen from somebody with lots of experience of losing weight quickly then regaining it. You need to start dieting smartly and try to lose around 2 pounds each week, and by losing this and measuring your body fat percentage each week. You will be making sure that all the weight loss is fat.
Here are my five tops tips for Fat Loss
1) Look to lose around 2 pounds each week. If you are just starting your diet again you could probably lose up to 11 pounds in your first week. I usually lose the first week around 7 to 11 pounds because most of this weight is just water. Once your body re-adjusts to your new diet plan, which takes a few weeks, 2 pounds should be your target loss each week any more than this and you could be losing valuable lean muscle mass.
2) Invest in a pair of body fat scales. This will become your number fat loss resource.
3) Starting exercising with weights and try to get three 45 minute cardio sessions in every week. I’m currently doing more than this because I’m on the 50,00 calorie burn challenge. If you are sane I would not attempt this challenge its a killer. If your new to exercise remember that you should always consult with your doctor first before you begin.
4) Stay motivated by doing exercise which you enjoy and at a level which doesn’t kill you. You will quickly lose motivation if you are bored and in pain whilst exercising. How hard you work though is down to you and how quickly you want to lower your body fat percentage. If you want quick fat loss you are going to need to work hard and I mean very hard to achieve it.
5) Try to eat an healthy and balanced diet one which is rich in complex carbohydrates, lean protein and low in fat. Allow yourself the odd little treat once or twice per week to keep you motivated. What I have found to be very good is, I east one chunk of a yorkie bar each day, just to get my daily chocolate fix. I absolutely love chocolate and by eating just one chunk each morning I find that it reduces by cravings to this delicious food.
