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FITNESS GURU LORI SAWYER PROVIDES 10 WAYS TO Happy New Year! Did you make the same fitness and weight-loss
resolutions
this year as you did last year? Not to worry. This time
around, you’re actually
going to do everything you told yourself you
would. How? By making a
complete and total change in lifestyle.
Did you know that your body needs to expend 3,500 excess calories in order
to lose just one pound of fat? No wonder so many people give up on their
goals a few weeks into working to achieve them. The truth is that long-term weight loss is not just about counting calories, it’s about naturally boosting your metabolism, upping your energy, changing your attitude, changing your perception and living a healthier life all around.
Are you ready to make the change? Translation: Are you ready to look and feel great? Of course you are. All you have to do is follow my top 10 ways to get back into your groove—and those fabulous jeans.
| 1 | SET GOALS |
You need to set short-term and long-term goals; they are a must for every aspect of your life. Here are a few good short-term ones: lose two pounds a week for the first four weeks, go to the gym five days a week, do your core routine four times a week while watching TV at night. Honored short-term goals will energize you to achieve your long-term ones. Pull out a pair of jeans, a bathing suit or a sexy sleeveless top and hang it in your closet in a very visible spot. Every time you see that article of clothing, you will be reminded of your goal. Another great long-term goal idea is to sign up for a race. |
| 2 | WRITE DOWN EVERYTHING YOU EAT AND DRINK |
You will be shocked by what you put into your system. Write down everything— every drink, portion size and condiment—and watch how it adds up. When you start a food journal, you are better equipped to assess your food choices and decide what you need to change. |
| 3 | EDUCATE YOURSELF ON THE FOOD YOU PUT INTO YOUR BODY |
Get in the know about what you are eating. Read labels, buy fitness magazines and do online research. Remember, your body can run like a well-oiled machine if you put the right type of fuel into it. Organic whole grains, fresh fruits, vegetables, lean proteins and water are the basis for a healthy diet. |
| 4 | DRINK WATER |
You must drink lots and lots of water—90 to120 ounces a day, as a matter of fact. Start slowly and increase your intake—you can make it one of your short-term goals. Carry a water bottle with you at all times and be sure to substitute water for the teas, juices and sodas you usually drink. You’ll see—and feel—the results almost immediately. Your skin will be clearer, your thinking will be more focused and your entire system will function more efficiently—and that means your metabolism will burn fat more efficiently, too. |
| 5 | EAT FIVE TO SIX MEALS A DAY |
You should be eating every three or so hours, but remember to make the meals small and balanced. Every meal should have carbs and protein. Here’s a sample of a day’s worth of balanced meals: BREAKFAST: Whole-wheat English muffin, egg whites, one slice of cheese, a tablespoon of salsa, a piece of fruit and water SNACK: Cottage cheese and blueberries LUNCH: Salad with chicken breast or tuna, crackers and hummus dip SNACK: Apple and peanut butter or fresh veggies dipped in cottage cheese with a handful of almonds DINNER: Grilled salmon, brown rice and spinach SNACK: Air-popped popcorn |
| 6 | COOK IN BULK |
Think you don’t have time to cook or prepare meals? With some proper time management, you can cook in bulk, preparing everything you need for the week in an hour or two. Over the weekend, grill numerous chicken breasts; clean, peel and portion out vegetables; and cook brown rice, sweet potatoes and ground turkey. Make quick and easy meals that will yield tasty leftovers for the week ahead, such as turkey chili and chicken stir-fry. Portion these dishes into containers so that when you’re hungry, all you have to do is heat it up. Make sure you have plenty of snacks on hand—and in your purse—for when you are shuttling the kids to and fro. Remember that low-sugar (less than 9 grams) protein bars, almonds and fruit are the smart choices. |
| 7 | DO CARDIOVASCULAR EXERCISE |
Cardio is a must to burn fat. You will not get rid of that layer of fat covering your body any other way. You can do 1,000 sit-ups a day, and while you’ll be toning the muscles, you won’t be losing the fat on top of them. Plan to do cardio at least three times a week to five times a week for 30 to 45 minutes each time. So get out that baby jogger and get moving, ladies! |
| 8 | WEIGHT TRAIN |
Weight training will not make you look bulky. On the contrary, it will tighten and firm your body. You have to do it consistently with the right form and the right weight. Click here for a great in-home weight-training workout. |
| 9 | MIX UP YOUR WORKOUTS |
If you do the same thing over and over, your body will adapt to your training—so mix it up. Take a kickboxing class—or even better, try that pole dancing or belly dancing class that everyone is talking about. Change your weight workouts and do different sets of cardio. Here is a good example of a perfectly mixed-up workout week: MONDAY: Kickboxing class TUESDAY: 45 minutes on treadmill of hill walking and 20 minutes of weight training WEDNESDAY: Off THURSDAY: Spin class FRIDAY: 30 minutes on the elliptical trainer, 15 minutes jog/walk and 20 minutes weight training SATURDAY: Yoga class and weight training SUNDAY: Off |
| 10 | STAY POSITIVE |
Mastering all the aforementioned steps takes time. Grab a funky journal at a local store and begin your journey by writing down your goals, then spend some time getting excited about them. Don’t beat yourself up if you mess up one day. Just remind yourself that you’ll do better tomorrow. Having a positive outlook is the only way you are going to achieve your goals. You can do it—just remember that you can. |
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