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25.12.2014
Women s Health PDF Downloads Effects of the addition of a resistance training programme to a caloric restriction weight loss intervention on psychosocial factors in overweight and obese Best 8-Week Fitness Program Workout Plan Lose Body Fat Certificate of Training in Adult Weight Management Program. Tracking your workouts with a workout log template is one of the most effective and simple ways to help ensure you maximize your results. Over the years, I’ve used tons of different workout log templates to help track my workouts.
The workout log templates below are my favorites, but I am biased because I created them from scratch and tweaked them for years. The first workout log isn’t really a workout log, but a 12-week training calendar to plan out your workouts. In a perfect world, your training regimen would change overtime so as to keep the body guessing and prevent overuse injuries. The downside of this template as you will learn from the next workout template is that each workout is on a single sheet.
What if there was a way to combine most of the information in the preceding daily workout log, but include the same workout 4 times on one sheet for easy comparison? This workout log is my favorite because you are easily able to track the sets, reps, and weight you complete from workout to workout for a given exercise, which makes creating progression in your workout a breeze! How to use the monthly workout template – before starting your workout, fill in the exercises you plan to complete along with the targeted sets and reps.
I like your website but everything seems to be geared towards men, even the Success Stories. I came across your website a few days ago and it has revolutionized my approach to fitness.
Your guidance (like these templates) on how to create personalized workout routines and how to schedule them is what I’ve searched the internet high and low for. Last of all, I did your 20 minute full-body circuit this week and could feel all the muscles it hit the next day! I have been on my protein diet for about seven weeks, but my first aim was to help my blood sugar levels, not for weight loss. My blood sugar levels are better, but still not where I want it to be, but I am not getting the spikes I was getting from carbs. Anyone who has visited this site will notice that a lot of posts have been removed, because they had a total value of nothing.
So here we are at the end of another year, with the new one upon us, and all I have achieved weight wise is to be a year older.
I think I am like many others who make out that we are not bothered about being fat, even going to the extent of saying we enjoy being fat, and following that with, “you don’t know how much work and money it takes to get like this”. I used to be slim, well at least average, I have always had broad shoulders and been big boned, and at 210 lbs I still had a 34 inch waste.
One thing I have not been able to understand until now, is why after working hard to lose weight, I would go off track and put it all back on. You are probably thinking how can reading a book make that much difference, because it made me ask questions that I really had not thought of until then.
How has all this helped me, well firstly I have dropped everything low fat, and basically anything with a list of ingredients. Since I posted my weight on Friday I have had several phone calls and a couple of emails, basically saying, sorry to see that your experiment has failed, and this is from people who know me. Let me say first that I am not looking for a quick fix, you see them all the time, lose 10 lbs in ten days and look great, or how I lost 28 lbs in a month and got ready for the beach. One of the other big changes is the way I feel, I no longer get the headaches that I was having nearly every other day, I sleep much better, and I have more energy, and now I have stopped eating the fatty crap, I no longer get diarrhea which I was suffering on a regular basis. If any of you are like me, you would have gained a few unwanted pounds over the festive period. Any one who has followed my blog will know that this time of year is when I normally say exercise, exercise, exercise, to burn off those extra pounds, but this year is different.
For me even the word diet congers up all the wrong images, bland meals, dry rice cakes, and cabbage soup, not very inspiring.
Now you are probably thinking what the hell has smoking got to do with dieting, and that I am going to explain.
Now as far as I know this method has not been used to aid dieting, now if it has then I apologize, but I have not come across it.
Every year around this time I meet up with an old friend of mine, and last year just before Christmas when we met he had put on a lot more weight as was a touch over 29 stone!
We have a lot in common, we both live alone, apart from our pets, and we both love food and we can both cook quite well, and neither of us are that good at diets, so what was his secret. In the sixties and seventies neither of us where into pop music or disco, but we both loved jazz, and there where some good jazz clubs in and around London, so jazz dance was the order of the day, and Steve would often demonstrate jazz tap on stage, and virtually everyone would be mesmerized. Last Christmas he went to a party and someone started playing some oldskool swing, and of course this brought back the old memories, and he said he then realized how much he missed dance. Steve’s story has certainly given me something to think about, to be able to loose that much weight doing something you enjoy is a real bonus, and without any hard dieting.
Before we get into the article there is something I have noticed lately, and that is how fast some of my friends eat. Sweet Potato, this is the perfect replacement for normal potatoes, as it is a very good source of fibre, and low-glycemic, which means it take longer for our bodies to convert it to glucose, giving a longer steady supply of energy. Broccoli, this has to be as a super vegetable, as it supplies, fibre, protein, vitamin C, and even calcium. Brussels Sprouts, this is one of my all time favorite vegetables, it is a source of fibre, but they take longer to digest so help stabilize your blood sugar. Cauliflower, Low carb, no fat, high fibre, and a good source of vitamin C, this is another vegetable that is a must for your autumn and winter weight loss diet.
Kale, not one of the most popular vegetables which is surprising when you look at the benefits, good source of fibre, and just 1 cup will give you a lot more vitamin K than we need each day, which also helps to regulate our insulin levels, and balance our blood sugar for longer. Avocado, supplier of healthy fats, also low in sugar but it is high in monounsaturated fat, which is a fat easily converted into energy, a great source of fibre, and it,s also a really tasty snack. Apples, another good source of fibre, but apples have a much bigger benefit for anyone trying to lose weight, or someone with poor digestion.
Figs, fresh figs are in season from July to October, there a good source of calcium and they are also rich in potassium and also magnesium.
Among those that suffer from Type 2 diabetes almost 40% have high blood pressure, which is another condition that is believed to be exacerbated by excess weight. There are some things you can do to help yourself out if you have been diagnosed with Type 2 diabetes or labelled at risk for this devastating condition.
Hi my name is Brian and I am the Weight Loss Path resident trainer for at least the next three months. When it comes to a weight loss program, far too often we take those first steps towards weight loss bliss for what we later determine are all the wrong reasons.
I’ve seen all kinds of excellent motivators when it comes to dieting and taking your dieting seriously. Revenge is a dish that is best served cold and another excellent motivator for some when it comes to dieting and taking off those pesky pounds. No matter what motivation you have for a weight loss program if you find it is no longer working for you, then you need to find another motivator quickly. Try our simple 8-week Exercise Programs for home and gym and download illustrated printable workout routines for weight loss, muscle building, strength and more. Our Exercise and Yoga Cards are simple visual guides that you can use anywhere a€“ at home, at the gym, the park or when traveling a€“ to make exercise simple and fun! Get it right now and join over 160,000 others to receive more free resources and occasional updates! You’ve condensed all the stuff that people need to know about how to get lean in the best, most effective and efficient manner into brief articles that are neither patronizingly dumbed-down for mind-numbingly technical (boring). I completed Insanity back in October, which I valued for the pre-planned structure and timing among other things, but I’ve felt somewhat adrift working out on my own since then. As anyone who has type 2 diabetes knows, high blood sugar levels over a long period of time, will cause some very serious problems, and mine had been high for far too long. I thought it was going to be a real problem cutting back on carbs, no bread, no mashed potato, which I really did like, no pasta or rice, but I can say in all honesty I really don’t miss them, well maybe just a bit. I have no idea yet how much I have lost, but I have lost four notches on my belt, which is four inches, so I am looking forward to seeing how much weight that relates to. I now find that the New year is no longer far away in the misty future, but it has arrived, 2016 is now.
I am still fat, well that is not entirely true, I am classed as being Super Obese, in some cases even Morbidly Obese and that puts you at the level, where you are at a really high risk of some serious health problems. Sometimes I even come out with some funny stories, like the time I was in a waiting room, and they had these tubular frame chairs with an armrest, seat and back, but the rest being open, and I got stuck, and it took a receptionist two nurses, and another patient to get me out. I didn’t become obese until much later in life, it used to be great being able to go into normal mems shops and buy regular clothes, now it’s the bell tent shops, or 10x plus R Us. It’s as if I was on this self-destruct continuous loop, of losing weight, then putting more back on. Once you are diagnosed as being diabetic, the old mantra comes out, lose weight and always eat low fat, and keep an eye on the carbs.


There are food’s I have totally cut out, which includes potatoes, sweet potatoes, bread of any kind, pasta, rice and basically anything made with flour. I have more energy than I have had for a long time, I am sleeping better, I can concentrate more, and my blood sugar is starting to come under control, and I don’t get hungry between meals like I used to.
I was thinking about this last night, and all I can put this down to is, my not explaining properly what my aim is, which I will attempt to do now. The problem is I have been putting on weight fast for a long time, with a few short exceptions, and it has taken its toll.
The most important thing so far is that I have managed to stay on my new eating plan, and that for me is a big step. I also generally feel much healthier, and this coming week I am determined to start walking again, it just takes that first step. Every year I promise myself that I will not over indulge in the rich food, but every year I still find myself not being able to refuse that tempting large slice of Dundee cake or the helping of Christmas pudding and cream, the trouble is I really enjoy it. I wont suggest anything that I can’t do myself, and at present I have a problem with my feet and legs, due mainly to my type 2 diabetes, and being overweight. My main problem is I need to make this work for my health, so I am attempting this from a different perspective. To stop smoking I used a method of affirmation, I set a date to stop about two weeks away, and I wrote down the date, and stated from that date I would never smoke again. I have set a date, and that is the 20th of January 2015 and from that date I will be running a daily diary on the blog here, with all my meals, and generally how I am feeling, and of course my starting weight, which I will up-date once a month. This year when we met last week I was really surprised as he looked so fit and had lost a ton of weight, and I really needed to know how he had done it. At first all he would say was it had nothing to do with dieting, apart from eating sensibly, plenty of vegetables, light on the red and fatty meats, and plenty of chicken without the skin, the same with turkey, and fish but never fried. When my friend Steve was young both his parents where performers, his dad a musician and his mum a dancer, so when he was young he was sent to dance class, but after initial protest he found he really enjoyed it, and as he got older he was extremely good at progressive tap, and free style dance.
Towards the end of the eighties New Jack Swing hit the scene, and this was really high energy dance, and Steve loved it, and said this is what he had always been waiting for. A woman friend of his has a dance studio, and since January he has spent five days a week, and at least an hour sometimes two hours, doing tap and swing, He is also teaching tap in some classes to help out, and Waite for it!! I have never been as flexible as Steve, or as good a dancer, but it does prove the point that if you stick at something you will succeed in getting to your goal. Turkey is a very healthy meat option, as long as you avoid the skin and go easy on the dark meat, its very low fat, and a good source of protein. I have been eating sweet potato for a long time, and cooked it many different ways, but I got a tip recently, to just wash and place it on a baking tray, gas mk.5 for 45 minutes, its really good. This is a vegetable you should include every day in your winter diet for health and weight loss. This vegetable also contains protein, 1 cup of sprouts gives around 3 grams of protein, which helps make you feel full longer. One word of caution, do not overcook cauliflower as it destroys the vitamin C, and folic acid content. Apples also contain antioxidants which aid in fighting disease, and amino acids which help in muscle growth. Becausae of its contents it has been used by several companies to produce a pill to aid in weight loss. The good news is that dried figs have most of the goodness of fresh, but dried have a higher calorie content. Even instances of gestational diabetes are much greater in patients that are overweight than in those that are not.
Being overweight might also lead to a condition known as insulin resistance in which the body no longer responds to the insulin that is needed to assist the body in using sugar and glucose as fuel on a cellular level. This is a new experience for me as I am used to working with whoever I am training in person, which makes it much easier for me to assess their fitness and ability levels.
These are frightening figures especially as you get older, as it can lead to a lot of serious problems.
According to a separate report, up to 65% of Americans have a problem getting to sleep at night, although they don’t classify as sleep disorders, 40% of the 65% are women.
So what do you need to do now, as I said earlier this is difficult for me as I don’t know your individual fitness levels, so we will start with very basic training.
This walking fitness is not an amble round your local park, this is walking with a purpose, and you need to push yourself to improve your fitness level. If you follow this program, you will lose weight, your fitness level will rise really quickly, and you will find that you get a good night’s sleep, even if you weren’t before, and if you are having real sleep problems, try walking in the evening as late as is practical, that should help. Some of us have a deep and abiding desire to live as long as possible and firmly believe that the best possible method for accomplishing this goal is to live the healthiest life possible. Losing a great deal of weight takes time in many cases so you must be able to maintain your motivation even when things are going rough along the way. Without proper motivation it is quite unlikely that you will ever meet your weight loss goals. I know it has all to do with my nutrition and I wonder if your program would really work for women, especially one who’s over 40? The big difference I have noticed is that I don’t get hungry between meals, I do like to keep a small bowl of nuts, or grapes on my desk just in case, as it is nice to have a pick, every now and then. Weight loss and regulating blood sugar, needs more than diet alone, you really must exercise. I had great expectations at this time a year ago, my diet plan, the fitness program, but I have achieved nothing, actually worse than nothing, because I am less healthy and fatter, than I was twelve months ago.
My type 2 diabetes has been with me now for a long time, and has gradually been putting me into a downward spiral, for far too long. It always gets a laugh, but I know deep down they are thinking, how embarrassing to be that fat, you can tell by the way they look at each other, then change the subject, cutting me out of the conversation. There is a term known as yo-yoing, which the weight loss industry loves, where you diet and lose some weight then put more back on. Recently I have been more worried about my blood sugar levels than my weight, but the two are very much linked together. I also used to be a big fruit eater, but I have cut back a lot on that, but I still eat a few oranges, grapes and about three bananas a week. The really big bonus for me is that I am losing weight, I don’t know how much yet, but my belt is up by four notches, and a shirt I like that used to pull on the buttons, now fits, still not loose but it doesn’t pull on the buttons any more. The problem is dieting is big business and they want your money, over and over again, which is good business as far as they are concerned. I have type 2 diabetes and some of the side effects that go with it, plus the weight is putting a strain on my heart, and to make things worse walking now is very difficult, so you use the car more, and things get even worse. Using the same program that I used to stop smoking, to get my head in the right place, has worked much better than I ever expected, and for anyone interested it is covered in my post entitled, Weight Gain and the Festivities, posted on the 11th January.
Some people like a good drink, some still enjoy smoking, I do neither of them, but I do enjoy my food, and unfortunately a lot of it is quite rich! So I am in a bit of a catch 22, I really need to exercise to lose weight, but until I lose weight I can’t exercise. When I was told I had to stop smoking, it was a real blow, but my chest was suffering, so I had no option. Once that was done, every day I would take out the piece of paper and read it, and write it again on the next line, and what this does is condition your brain to stop on that date, and I did, and so have quite a few other people that I have told. Well all of that is just plain common sense when you are grossly over weight, and it didn’t answer my question. Considering the fact he was nearly forty he was showing the youngsters some really hot moves, and some fun years followed. I hope this might of given you some new ideas how you can approach your own weight loss, it doesn’t always need to be conventional. A lot of people say sprout are bitter and horrible, but this is not the sprout, it’s the way they are prepared. Because of their fibre content if you eat one up to an hour before a meal it can help surpress your appitite meaning that you eat less. As they are in season from the end of September right through to the end of Febuary, you are much better off eating the real thing, as they help to keep you healthy in many ways.
This, coupled with high fat diets have spawned a nation of overweight people not to mention that there are about 350,000 deaths each year in the United States due to obesity.
There are people whose bodies cannot process food efficiently and either digests it slowly and stores a lot of simply fail to generate the needed metabolic combustion rates to burn most of the fats that come into the body.
Then rapid sit-ups can follow and these are very effective in eliminating belly fat if done consistently for a number of weeks.
Today I am going to cover some of the serious problems that can occur if you don’t follow any sort of fitness program. Keeping your alcohol consumption to a minimum often comes next, followed closely by not smoking, but with all the information available today, not smoking is a no brainer. In the United States survey of 2012, they found that the leading causes of sleep disorders where, lack of any exercise, poor diets, and irregular meals.
Records show that in America, women who don’t get a proper night’s sleep, are more prone to, high blood pressure, heart disease, depression, obesity, and it can also affect the menstrual cycle, and there is no reason why the pattern isn’t similar here in the UK.


The easiest way to improve is walk normally for 4 minutes, then as hard as you can for 1 minute, but don’t strain yourself but you do need to get your heart rate up.
There is simply no energy left over at the end of the day to enjoy doing things with your precious little ones who are young for such a very short amount of time. There is nothing wrong with this philosophy at all, though it takes some us longer to find our way to that line of thinking than others.
Most people when you mention exercise, picture a gym, with everyone sweating away on the exercise machines, but it doesn’t need to be that way.
I consider myself to be of reasonable intelligence, I mean, I can count to ten without having to use my fingers, and on a good day can write my name without any prompts, but I can’t get to grips with this weight loss problem, even when I know what it is doing to me.
The problem is nobody wants to be seen talking to the super obese guy, I know I would not have done when I was slim.
What hurts sometimes when you are out shopping, and you hear a young child say to their mother “look at that man mummy isn’t he fat” and the mums telling them to be quiet or he might hear, I sometimes feel like turning round and saying “I know I’m fat but I’m not deaf” but then it would only frighten the children, as to them I must look like some sort of giant monster. I have re-written this part of this article so many times trying to explain why I became obese, but the fact that I know is all that is important, and my demons are only relevant to me. Carbs are the killer; they spike a blood sugar level, which causes the body to release more insulin, which stores the excess glucose as fat. So what do I eat, it’s still a long list so I will start with meat: chicken, turkey, pork, beef, bacon, and sausages.
I hope this article has given you something to think about, I will finish by saying that I don’t miss any of the foods I have cut out, and enjoy my food every bit as much as I ever have. I have been on this merry-go-round, and the problem is like the majority of dieters at the end of the day you end up even heavier. So this experiment is not just about losing weight it is about changing my whole lifestyle, and surviving, because I still have a lot of things I want to do. The other really big positive so far is that I have STOPPED putting weight on, and started to reverse it, OK I only achieved half of what I would have liked, but even so I have lost 4 lbs, but that is a positive to build on. I was prescribed patches, but if you smoke with a patch you get an even bigger hit, so that was out. Unfortunately in ninety three Steve had a bad car accident and he could hardly walk for a year, and I started getting fat and lazy, and no more dancing. I used to eat quickly but I try to put my knife and fork down between bites, and when I do I tend to eat less. Firstly you must remove the lose outer dark green leaves, and remove ALL the stem and putt a cross cut in the bottom of the sprout, and I add them to boiling water for 7 to 10 minutes, if you like them firm cook for 6 to 7 minutes.
This is a fruit you could write pages about its benefits, but it is one of the best fruits you can eat. In a way, we cannot blame the people themselves because society has really changed since the 1st century. All the same, these people, together with this that lead a life devoid of strenuous activity end up with the same problem. When you thing it’s only about fifty years ago that doctors recommended a cigarette to relieve stress, these days it’s only the tobacco companies who think it’s good for you, but I wonder if they actually still smoke themselves. Although here in the UK the causes of the sleep disorders were not printed, there is no reason not to assume they are not similar to the United States. Repeat this six times for your 30 minutes, and for those doing different time adjust accordingly, but after a week you should find you can do the 1 minute easily, increase it to 2 minutes, and recover in the 3 minutes, and again repeat it six times. Some want to get back into the size 5 jeans they wore in high school while others would simply like to be able to look in the mirror once again without feeling guilt.
You desperately want to be able to build those precious memories with them but absolutely have no energy with which to do so. This is for those who have some serious emotional healing to do and the best revenge for old slights and wounds is to come back more beautiful than ever before. Religion and faith are powerful motivators, as they have been known to bring healing to those in need by the power of their faith or their prayers. 21 Days to a Bikini Body Get strong, lean, and sexy, with this muscle-sculpting, weight-loss plan. The exercise you do can be as simple as walking for 30 minutes a day, or even better doing a brisk walk for 15 minutes twice a day, giving you more than twice the benefit. Fish, nothing in batter or bread crumbs, haddock, cod, tuna, sardines, pilchards, and kippers. I knew that I would have to make adjustments and I think a lot of it will be portion size, but that will happen gradually, I also know I have got to cut back on some of the fruit, mainly oranges and grapes, and that does not mean cut them out only reduce the amount, but the really good thing thing is I have broken my old eating habits. This is something that costs nothing to try, it can help you eat less, and you do enjoy your food more.
If you are suffering from Type 2 diabetes, the best gift you could possibly give yourself just might be the gift of getting your weight under control. However, if you do not begin to take drastic steps toward procuring the best possible health for yourself you may not be able to enjoy the quality of life you had planned for your golden years. If you fight it standing up, lose the weight, get out there and exercise, listen to the doctor’s orders and follow them. In those days, people used to be extremely active because the men had to hunt and build houses and fight wars while the women had to tend the home and the till the land. Sorry getting a bit off track, but smoking is one of my biggest hates, I have seen quite a few lives destroyed because of it. For some this is a simple matter of vanity and for others it is finally managing to deal with what has become a lifelong problem. The thing to remember is that every person is going to have to find their very own motivation deep within.
If that isn’t bad enough you probably (if you are considered morbidly obese) have noticed that many of the simplest activities with your children often bring you physical pain that is the direct result of your weight.
If this motivation is what it takes for you to take off the pounds then this is the motivation to which you should cling. If your faith can give you the will power and strength you need in order to reach your dieting and weight loss goals then by all means lean on your faith and hold it close.
I have just purchased a bicycle, as I find walking hard, I will keep you informed of my progress.
Mid-year saw some serious problems, and that forced the diet and this site into second place, and also saw my weight increase, not the result I was looking for, but that is nothing more than a rather lame excuse, because truthfully I just love the wrong food when I am under pressure. In December I was given a book by my medical practice nurse, called The Hungry Years, by William Leith, that has made me look at food in a totally different way, and it is literally changing my life.
I have looked at a few diets that are protein based, and low in carbs, and they have made some very interesting reading.
Dairy, eggs, cheese, butter, cream, whole milk but not a lot, full fat yogurt when I can find it.
Let your condition be your motivation and make plans to enjoy watching your grandchildren and great grandchildren graduate college. The amazing thing is that there are all kinds of foods available that are friendly to those with diabetes that weren’t around just a few short years ago. OK back on track, one subject that virtually never crops up when talking about our health, is one of the most important, and that is sleep. If you find the inspiration you need to be successful with your dieting this time as opposed to others, then that is the perfectly plausible and acceptable reason for you to diet.
The first I looked at was Dr Atkins, which over the years has been heavily slated, but that would now appear to be, more politically motivated then it was scientifically. Vegetables selection will vary depending on the time of year, but for now it’s, carrots, onions, leeks, sprouts, broccoli, cabbage all types, cauliflower, and kale. You’ll be amazed at what happens when you decide to stand up and fight for your health. I have since read a lot of modern thinking on controlling diabetes with diet, instead of filling our bodies with drugs, but I must state right away that I am in no way suggesting that anybody not take their medication, I am just saying there could be another way.
Salad is pretty standard, with tomatoes, cucumber, all types of lettuce, avocado but not too many, and beetroot, and I will top it off with full fat mayonnaise.
Do whatever it takes to get up and moving each and every day in order to remember why you want to live forever in the first place. The most important thing about dieting with diabetes is that you never lose sight of how crucial it is to do so.
This is a very low level of activity all while feeding your body with snacks and other foods that are rich in trans fats, protein and carbohydrates. On the research I have done I have to say that Dr Marlene Merritt’s book Smart Blood Sugar, is a must read for any diabetic, as it strips away the BS, and gives you the facts. This is a sure recipe for obesity and that is what almost 40% of the US population is grappling with.
She had a significant amount of weight to lose, so she d bought a bike and had been riding regularly for about three months.



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