If you are obese, then it is very important that you lose weight as soon as possible. There are many strategies for quick weight loss that you can utilize.

To accomplish weight loss success, you need to evaluate how you live on a normal basis. Many people never change their lifestyle, and this becomes a problem if you are unhealthy.

A great place to start is by getting yourself a notebook from the newsagaents or local stationery store, and write down what foods you usually eat and how often you exercise.

After you determine the reason why you are overweight, you can begin to use a quick weight loss diet.

For one week, take note of every single food that you put in your body. During the week, make sure that you don’t eat anything that you wouldn’t normally. If you eat junk food all the time, make sure that it goes on the list. If you are always going to fast food restaurants to eat, then you need to write this down as well.

When the week ends, it becomes time to observe the foods that you ate. Look at the nutrition facts for everything that you have eaten. Determine if you see common characteristics between your meals.

Most obese people constantly eat foods that are high in calories and high in fat. If you notice that most of your meals are unhealthy, it is a good idea to start using a weight loss diet.

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Most people don’t know which foods are actually good for them. This is why you need to use a weight loss diet. When you eat healthy foods, you will notice many improvements with your life.

Much of the average middle age population spends a majority of their time in non-aerobic activity that is unhealthy to the heart and circulatory system, but also contributes to problems with obesity. Being tied to our jobs, usually does not permit much time for the needed exercise that will help us reduce our weight, however, there are many activities that can help burn calories and result in a reduction of body fat. Some quick weight loss exercise moves when added to your daily regimen will help one develop a good physical shape.

What lots of people fail to do is get ready for the quick weight loss exercise program. One cannot work out effectively without good night rest for instance. The physical activity will not function to your benefit if you feel too tired to stick to the quick weight loss exercise plan. Start by going to bed early enough, so that the first day you are well rested and physically prepared to begin your program.

Start a journal of the quick weight loss exercise routine you would like to create, and write those exercises with the amount of time you spend on each one. Every week, review your journal and attempt to increase the amount of time you spend on each quick weight loss exercise. For example, while during a first week you’ll jog for ten minutes every day, the next week move up to fifteen minutes.

Good quick weight loss exercises that have a high calorie burning value are brisk walks (make sure to swing your arms as you walk, it helps burn extra calories), running and jumping jacks. If you have the space, outdoor activities make even more valuable weight loss exercise solutions to get burn more fat at an increased heart rate. Climb up and down the stairs if you don’t feel comfortable to exercise outside and you’ll still burn calories.

In addition to your quick weight loss exercise program, you must make sure you are modifying your diet. Usually after a strenuous workout, you may feel a craving to eat right away to replenish the burnt calories. On such cases, stick to vegetables and fruits instead of going for the much longed for carbs.

This man was a victim of his own terrible diet. He literally ate himself to death

Jamie and the team reveal how a diet high in fat, sugar, salt and empty calories, and low in nutrients and vitamins, is a major risk factor for life-threatening conditions such as heart disease, cancer and diabetes.

And Dr Gunther von Hagens conducts an autopsy to graphically reveal the terrible damage the volunteers’ poor diets are doing to them, from straining over-sized hearts and damaged livers, to clogged arteries and organs smothered in fat.

Meanwhile Jamie offers hope and shows the simple, effective steps we can all take to eat better and live longer.

One of the most amazing parts of the show is when the famous German doctor, Gunther von Hagens, performs an autopsy on a 25-stone man who literally ate himself to death. It really shocked me to see this man’s insides.

So much fat.

His lung were so small compared to a healthy person, Wow. They had shrunk due to lack of space taken over by excess body fat

Narelle says: “I used to be under weight most of my life, I got to a healthy weight in my late twenties and maintained it until I had kids. I know now that I’m obese a thing that I never thought I would be. Jamie is right it doesn’t really take that much time to cook a healthy meal these days, there is so much pre-prepared food available that is still healthy.”

Renee writes:
“Seeing those cadavers was a real eye opener!! Even though I was flicking between this and the tour de france coverage, some of the key messages I took away were: (i) the need to chew your food more that three times before swallowing; (ii) how just a little snack, a little extra something, each day adds up over time; (iii) avoid hidden salt and sugar by cutting right down (or even eliminating) highly processed food; the importance of fitness (regular exercise) over fatness… we all have different body shapes – slim isn’t always best BUT being active every day is!“

Chloe writes:”

That was really unbelievable seeing all that fat inside the body encasing the vital organs and squashing the lungs to less than half their normal size!!! I know what fat is but I have never seen it quite like that before. big reality check and now am motivated to get my body fat down.“

Yes, seeing how high his diaphragm was pushed up, leaving so little space for his lungs was shocking. I was surprised at the high body fat percentage of the people that looked quite slim, too.

It’s a great cafe, that’s been one of Mudgeeraba’s best kept secrets, even though it’s located in the heart of Mudgeeraba Village Shopping Centre, just opposite the NAB bank.

They’ve been talking about putting together a healthy breakfast to satisfy the hunger that develops after a great work-out that you get from attending a Focus Fitness Boot Camp.

My Dish is one of my favourite lunch spots (wrote Lisa ) for a number of reasons:

• 1. Food that is fresh, healthy and imaginative
• 2. Attractive Presentation
• 3. BYO and no corkage!
• 4. Great coffee and a coffee card that gives you a free coffee after five coffees!
• 5. Reasonable prices
• 6. Quiet, undercover patio dining

Where to find “My Dish” Cafe:
Shop 21, 60 Railway Street
Mudgeeraba, 4213
Phone: 07 5525 1611
Mention that you heard about them from Focus Fitness and Massage Studio Gym and they’ll certainly look after you

The biggest challenge that you can face, is not the exercising, but the reasons to keep you exercising. It’s much easier to sit on your armchair contemplating exercise, so why should you continue your fitness program?

We’ve put together a list of 50 ways / ideas / tactics to help you stay motivated ….

Create a list of reasons you want to be healthy
And read it regularly -
It may be to improve health, play with the kids, or trek through India.
Whatever the reasons write them down.

Train for an event!
It could be a corporate sports day, fun run, or family activity. It could even be as simple as joining the 7.5 km walk on the Gold Coast Marathon – why not enter some friends / work colleagues as a team for next year’s event?
This will give you something to think of other than the time exercising.

Just start!
You will always be able to find excUses not to train so don’t think about it, just walk out the door.

Don’t complicate things, make it simple!
You don’t have to find a fitness centre or join a Tai Chi group. Just find a nice park and go for a walk or run.

Read about the benefits of exercise!
We all know that exercise is good for us but do you know why it is? Reading a reputable publication on exercise can inform you of the great ways exercise can improve your life. It’s more than just being able to walk up those stairs!

Read something inspiring!
It could be a biography, quote, poem, or song.

Use other peoples experiences to give you that lift.
It’s more social and you all get to feed off themotivation of each other.

Think of exercise as a menu rather than a diet!
Make a list of activities and choose 1 each day.

Use a training journal!
By keeping track of your activities you can see the improvements in your fitness week to week.

Start an interest or hobby that requires physical fitness!
It could be bushwalking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it.

Increase your incidental activity!
This is the amount of activity you do in your normal course of your day, the activity not generally classed as exercise. You could:

• walk to work
• take the stairs instead of the elevator
• never Use the remote to the TV, or
• play with the kids for 15 minutes per day.

Try cross-training!
If your exercise program is always the same then break it up with one session per week of swimming, bike riding, jogging, sprints, or circuits. You could even play a different sport and use it as a training session.

Use a Personal Trainer!
Personal trainers can provide motivation as well as training variety.

Use an exercise video!
If exercising in public places is not for you, then try training at home. There are many forms of training available on video now including:

• boxing,
• aerobics,
• pilates, and
• yoga.

Listen to music!
Put on the stereo or use an MP3 player. Music certainly helps the time go faster.

Watch TV!
Most fitness centres now have a cardio theatre where you watch your favourite shows whilst you work out.

Exercise first thing in the morning!
Get it out of the way early and you will be less likely to find excuses not to do it.

Compare yourself to others!
Find yourself someone that you know that has problems related to health that you just don’t want. It may be death, illness, or the fact that they have let themselves go so far that they have very restricted movement.

Shop for new training gear!
You will feel a lot more comfortable exercising if you look great.

Write down the compliments you receive on your improved health!
You can then read them when whenever you need to refocus on your goals.

Shorten your workouts!
Anything is better than nothing so rather than quitting exercise altogether, just shorten your workouts until you feel motivated again.

Compete with yourself!
Set small goals within each session. Decrease your time for a set distance or increase the total distance covered. Small increases lead to big gains.

Read whilst you exercise!
Get a magazine or book and pass the time you spend on the stationary bike. You may not exercise as hard but you will still exercise.

Monitor your heart rate!
Checking your heart rate during a session not only takes your mind off what you are doing, it also allows you to compare sessions and monitor improvements in fitness.

Set a plan!
Fail to plan, Plan to fail! Write down what you want to achieve, then how you will achieve it. Ensure that it is realistic and attainable.

Re-assess your goals!
If you are losing motivation, maybe your goals were too easy or too hard. It may even be that you have changed what it is you now want to achieve.

List your obstacles to exercise and design a plan to overcome them!
Be thorough, think of every reason you can find not to exercise, then write down a reason that you should.

Don’t do anything that you don’t like!
You will have a greater chance of continuing to exercise if you find it enjoyable so if you don’t like to run, do sit-ups, or swim, then don’t do it.

Find the right location!
It is always more enjoyable to exercise in a nice environment so take a visit to a local lake or park.

Reflect on your exercise history!
When you last enjoyed exercise, how did it feel? What is different now?

Don’t watch the clock!
If you continually watch the time, then don’t wear a watch. If you are at a fitness centre, cover the display on the machine.

Spend the time with your best friend!
Take your dog with you. S/He will always be keen and it will help to keep him/her healthy as well.

Eat well!
Improving your diet can give you more energy and increase your motivation to exercise.

Use intervals!
Break your training up over the day. Do half in the morning and half in the evening.

Mix up the cardiovascular and weights!
Do 5-10 minutes of cardio, then 5 minutes of weights, then repeat.

Train with someone different each day!
Time will go faster as you catch up.

Try a new form of training!
The methods of exercising are endless. Try something that you think might be interesting (eg, Pump, Boot Camp, Pilates, Surfing, Rollerblading, etc)

Exercise with your kids!
Spend time with the family as you all get healthy.

Invest in your future!
View your workouts as an important part of your lifestyle and as an investment in your health instead of a daily chore.

Use exercise as a trade off!
You must exercise “X” times per week if you want to do/have “Y”.

Surround yourself with positive people!
You will be surprised at how positive your attitude will be if you spend time with people who really enjoy their life.

Use your workouts as “zone-out” time!
Don’t be contactable and don’t think about work/family.

Use positive mental imagery!
Each night as you go to bed spend time imagining what it would be like to be fit and healthy. How would your life be? How would you feel? It will be more attainable if you can imagine yourself reaching your goals.

One step at a time!
Think of every rep, set, metre, or workout you do as being one step closer to your goals.

Change your surroundings!
If you always train indoors, then start exercising 1 day per week outside.

Start a team sport!
You will get to meet new people and its always very social.

Challenge yourself!
Move out of your comfort zone. Do something that will challenge you physically and mentally.

Variety is the spice of life!
Change your training regime every session.

Be accountable!
Organise for someone to re-assess your fitness every month. This way you will be less likely to take time off.

Compete with a friend!
See which one of you can attend the most sessions, run the fastest lap, or reach their goals the fastest. The competition will keep you both focussed.

Now that you have made a commitment to take care of your body, both internal and external, it is critical to your overall health that you do it the right way. Here are some tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life – all the smart way!

1. Bicycling

When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.

2. Jogging or Walking

Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.

3. Swimming

Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.

4. Tennis Anyone

Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.

5. Dancing

Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

6. VCR

If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.

7. Abdominal Crunches

While you may not end up with a washboard stomach, you can do some things to get your abdomen in better shape. Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. In other words, do ten crunches, wait a minute, do ten more, wait a minute, and then do the final ten. As you get accustomed to these, you can increase both the number of sets and reps.

8. Squats

Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down. This usually takes some practice but within a short period, you will enjoy the benefits.

9. Tricep Press

Having firm arms is something that many people focus on when exercising. For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head. Keep your elbows locked and then very slowly lower your hands behind your head. You want to do this with some type of weight, but small weights like one to five pounds. If you do not have weights of your own, you can hold a one-pound of vegetables, which will work perfectly.

10. Get to the Gym

Working out at home is a good option and for some people, they are committed enough to actually make it work. However, for the majority of people wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go. Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out.

By taking care of your body through good health habits and fitness, you will live a happier, better, and longer life!

About the author:
Michael Fortomas is a teacher of Biology and a freelance journalist – writing about health, the environment and development – issues he cares deeply about.”101 Ways to Get in Better Shape and Stay That Way!”! is a thoroughly researched free ecourse on tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life – all the smart way!

http://1source-body-health.com/

Even taking a regular walk is of great value

If you are looking to lose weight and feel more energetic, then exercise is a good start. However, no matter how much you exercise, if you are not looking closely at your diet, then you’ll be struggling to lose weight.

By eating healthy foods in reasonable quantities and exercising regularly to maintain good health, your body will naturally find a healthy weight.

At Focus Fitness and Massage Studio Gym, we’ve put together a practical and simple guide to help you control your diet, and set you on course to be a fitter and healthier person, download your copy here

For your time to be effective, you need to look at the fuel that you are running your body on. The wrong fuel can sometimes produce the wrong results. Our bodies run on the blood sugar (glucose) circulating in our bloodstream.

By exercising we deplete the supply of blood sugar, hormones are released that instruct our fat cells to release fat into our bloodstream. This fat then circulates to the muscles that need it for fuel, and we end up with less fat on our bodies.

Regular exercise has a number of benefits:

· You’ll lose weight more effectively, and becoming more successful at keeping it off.
· A mental attitude of self-esteem and self-care that boosts your confidence
· Significant health benefits that include reduced risk for heart disease, stroke, osteoporosis and diabetes
· helps to reduce stress, anxiety and depression, which can be brought on by dieting itself, and can lead to overeating

Dietary changes tend to have more of an impact on weight loss because it’s relatively easy to reduce calories through improvements to your diet, while it takes a lot of exercise to burn off an equal number of calories