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11 Steps to Guarantee Weight Loss and Fitness Success


1. Persistence!

Violate this step and you'll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.

Working out with others will get you about 43% faster results!!!

3. Don't take bad advice.

Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.

When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.

Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio...Cardio...Cardio.

Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.

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MORE RESOURCES:

NBCNews.com

Low-Carb Diets May Beat Low-Fat for Weight Loss
NBCNews.com
A low-carbohydrate diet is better for losing weight and may also be better for lowering the risk of heart disease than a low-fat diet, according to a new study. While low-carb diets have outperformed other diets when it comes to weight loss, some ...
Low carb or low fat: What's best for weight loss?KSDK
Low-Carb Beats Low-Fat for Weight Loss: StudyWebMD
Low-carb diets are better for weight loss than low-fat dietsTech Times

all 167 news articles »


Scope (blog)

Which Diet Works Best For Weight Loss? Researchers Take A Look
CBS Local
Behavioral support upped weight loss by about seven pounds at six months, while exercise helped at 12 months, improving weight loss by about 4.5 lbs. Learn more about the study at this link. View Comments · blog comments powered by Disqus Listen Live!
When it comes to weight loss, maintaining a diet is more important than diet typeScope (blog)
Comparison of named diet programs finds little difference in weight-loss outcomesScience Codex
Weight loss comparable among 'named' dietsClinical Endocrinology News Digital Network
Science 2.0
all 21 news articles »


Nerve Blocking Procedure Fails to Impress in Weight Loss Study
U.S. News & World Report
TUESDAY, Sept. 2, 2014 (HealthDay News) -- A device intended to help with weight loss by blocking a certain nerve linked to appetite and metabolism failed to meet expectations in a trial among obese patients. Using electric impulses to block the vagus ...
Researchers examine effectiveness of blocking nerve to help with weight lossMedical Xpress

all 7 news articles »


Study turns tables on value of breakfast, weight loss
WWL
"Our simple question was (when it comes to weight loss), does it help to eat breakfast? And the answer seems to be probably not," says David Allison, director of the University of Alabama at Birmingham Nutrition Obesity Research Center and senior ...
Is Breakfast the Most Important Meal for Weight Loss?Health Hub from Cleveland Clinic
Is Breakfast Really Your Most Important Meal?WebMD

all 5 news articles »


Cutting Back On Carbs, Not Fat, May Lead To More Weight Loss
NPR (blog)
Lydia Bazzano, one of the study authors and an associate professor of epidemiology at Tulane, says she had anticipated some difference in weight loss between the two groups. But the size of the effect — the nearly 8-pound difference in weight loss ...



Weight-loss program moves, makes salad dressings
Sioux Falls Argus Leader
The Ideal Weigh Inc. opens a relocated Sioux Falls location today while launching a new line of locally manufactured salad dressings. Loading… Post to Facebook. Weight-loss program moves, makes salad dressings The Ideal Weigh Inc. opens a relocated ...



Bangor Daily News

Easing Back onto the Weight Loss Road
Bangor Daily News
Serious but avoidable automobile accidents when a driver goes off the road a little and overcorrects. The brake-slamming and swift jerk to get back onto the road, combined with the different surfaces of the shoulder and the pavement causes many drivers ...



Dallas Morning News (blog)

Two weeks into weight-loss challenge, Dwaine Caraway drops 12 pounds
Dallas Morning News (blog)
Two weeks into a self-imposed weight-loss challenge, Dallas City Council member Dwaine Caraway has slimmed down 12 pounds. Caraway, who initially weighed in at 300 pounds, said that he recently realized that he needed to get serious about his health.



Philly.com

Low-Carb Beats Low-Fat for Weight Loss, Heart Health: Study
Philly.com
That could have been due to the bigger weight loss, Hu said, or to the greater amounts of "good" unsaturated fat in their diets. But he also noted that the study ran for just one year, and it's not clear how people on either diet would fare in the long ...



CNN

Losing 268 pounds, and what they DON'T tell you about weight loss
Q13 FOX
(CNN) — At 27 years old, I weighed 486 pounds and decided to have gastric bypass surgery. I know what you might be thinking: “Oh, you took the easy way out.” Let me tell you, having weight loss surgery is far from easy. It involves a total commitment ...
Weight loss: What they don't tell youfox13now.com
Weight loss surgery could boost brain powerBoston Globe
What They Never Tell You About Weight-Loss SurgeryNewsmax Health

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