This ONE method trumps every other weight loss method ever created. No gym membership can hold a candle to it, no at home workouts have the same power, and no diet plan or club membership can equal the scope and raw POWER of this one system.

It goes well beyond the exercise guru shouting orders from your television, it turns your personal trainer into nothing more than a highly paid babysitter, and it makes your dietician’s recommendations nothing more than a beneficial add-on to the power that is wielded by the people who know this one well-kept secret.

It’s not a new piece of exercise equipment, it’s not a new angle on home exercises, and it has nothing to do with matching your blood type or your body’s metabolism.

No, this one “magical” weight loss method goes far beyond anything you’ll see in an infomercial, well past anything you’ll read about in a magazine, and it is far more powerful than any advice that you’ll ever get, whether from a Fitness Professional, or just from someone that you know.

So are you ready for it? Do you truly want to know the ONE top secret weight loss method that ensures low body fat, high self-esteem, incredible confidence, and all of the joys that come from being physically fit?

Here it is, in all it’s glory:

The one that you will DO!

That’s it. No magical pixie dust, no miraculous device that sculpts the body of a god or goddess in just 20 minutes per day, and it’s definitely not some over-priced pill guaranteed to let you eat crap all day and still lose weight.

No, the top secret weight loss method that has deftly avoided discovery even after all of these years is that you have to choose a method that you will actually DO, day after day, week after week, month after month, and year after year.

All you have to do in order to discover the “magic” behind results like this, this, this, or even this, is to realize that each and every one of those people (and millions more) chose a system that worked for THEM. It didn’t matter what their friends or co-workers were doing, what their neighbors suggested, what they learned from surfing the Internet, or even what their spouses thought.

Each person who gets long-term weight loss results does it by consistently sticking to a system of proper exercise and proper nutrition that they personally are willing to do for however long it takes.

Short-term efforts bring short-term results, which is why choosing a weight loss method that works for YOU, is the single most important, critical step to succeeding in your weight loss journey.

If you don’t believe in or have a willingness to participate in a particular weight loss method, you’ll never stick with it, no matter how effective it is. On the other hand, if you choose a system that you DO believe in, and that you are truly willing to stick with, then you are UNSTOPPABLE.

Don’t listen to anyone else when it comes to choosing YOUR weight loss system. If it doesn’t resonate with you personally, then you’ll never stick with it long enough to see the results that you’re looking for. On the other hand, if you take your weight loss journey seriously, and you research a method that will realistically work for you over the long-term, then there is no stopping you.

Congratulations – you’ve just been given the key to weight loss success. Now get out there and do something good with it!

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Don’t fool yourself into thinking that it’s okay, or that you have plenty of time, or that the other things in your life have to come before your own own health and fitness. Rubbish! What could possibly be more important than your own health?

This year, stop living by the same, tired old standards and excuses that have been keeping the world FAT for decades. It’s never okay to be significantly overweight – it doesn’t matter what your reasons (excuses) are. Do you need to be an Olympic athlete? No. However, you shouldn’t be the size of a Sumo wrestler, either! This year, dare to be DIFFERENT, and take control over your health and fitness, rather than letting the world continue to make you believe that excuses are better for you than taking positive control.

Picture credit to Deviant Art photographer Digital God

Yes, we all have responsibilities that affect our ability to tend to the needs of our bodies. However, we can handle those responsibilities AND take care of our bodies by practicing simple time management techniques combined with proper planning.

• Carve out an hour a day to workout. Get up earlier, stay up later, or give up 1 hour of TV each day. You HAVE an hour – you just need to give it to yourself.
• Put your exercise time on the calendar every day, and make it an appointment with yourself that you CAN’T miss.
• Maximize your exercise time by using effective fitness programs, and not wasting your time with fad diets and miracle cures.
• Plan your nutritional intake in advance to keep from making bad choices at fast food restaurants, or eating high-calorie, low-nutrient snacks out of vending machines.
• Prepare healthy meals for the week and package them up in portable containers. This saves food preparation time during the week when your schedule is busy and hectic.

The bottom line is that no matter how busy you THINK you are, by using a good combination of effective exercise, solid nutrition, and proper planning, every single day can be a New Year and a New Start for you.

So, are you ready to do things differently this year? If yes, then good for you! If not, then 365 days from now, you’ll be right where you are now.

Question is: Is that where you truly WANT to be?ikoni

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The basic rule of thumb for someone who is overweight but wants to start exercising is to keep things on the low-impact side. Jumping around, plyometrics, and other high-impact activities should be avoided or modified until you have lost some weight and also strengthened up your joints by exercising on  a regular basis.

Don’t feel like just because you have a lot of weight to lose that you need to start right in with the hardest, most extreme weight loss program out there. To the contrary, actually – you should start slowly to build up your physical ability to workout before you consider any of the more extreme programs that are available.

Body Weight Exercises

Body weight exercises are a great way to start losing weight, firming up, and strengthening your bones, tendons, ligaments, and joints so that you can then move on to more high-impact workouts later on down the road. Your body is already used to carrying around its own body weight, so body weight exercises are just a matter of pushing your body to do what it is already doing, only in a more specific, structured manner.

There are dozens of very effective body weight exercises, each of which can be modified into several hundred different individual movements. When it comes to body weight exercises, you can start out slow at first, but your goal should be to move up to doing as many repetitions as you can during each set.

Here are 5 basic, yet very effective movements to get you started. These 5 exercises alone will effectively work your legs, arms, chest, shoulders, and mid-section. Do all 5 exercises, take a break, and then do all 5 exercises again. Work  your way up to doing that 4 times in a row, doing as many repetitions as you can each time, for each exercise, and do that entire workout every other day. Click each link for a video that shows you how to do these movements:

• Lunges
• Squats
• Push Ups
• Crunches
• Dips

On the days when you don’t do your body weight workout, do some sort of low-impact cardiovascular activity such as walking, bicycling, swimming, or roller-blading. Do your cardio for 30 minutes at first, and then work your way up to a full 60 minutes each time.

By following this schedule of body weight exercises every other day, and cardiovascular training on the other days, you will end up with 5 to 6 days of working out each week, and you’ll start to drop weight fast!

Home Workout Videos

There are thousands (if not HUNDREDS of thousands!) of home workout videos out there, so this is far from an all-inclusive list. In addition, since the idea here is to write specifically about programs geared towards people who are just beginning their weight loss journey, the following list only includes programs that are low-impact and perfectly suited for the beginning or inexperienced exerciser.

RevAbs

RevAbs is a great program because the lead trainer – Brett Hoebel – does an awesome job of showing you how you can modify each movement based on your personal level of fitness. This is a good “scalable” program because as your level of fitness increases, you can increase the intensity of the program, and thus keep your weight loss results coming.

Brazil Butt Lift

Brazil Butt Lift is a big hit because in addition to the many leg-specific exercises that the program includes, there is a lot of dancing and moving to the music, which makes the workouts more fun. In addition, the camera frequently switches back and forth between the studio set and the filming of the same exercises on location in Brazil. The music and scenery both tend to make these workouts go by faster, but the weight loss still happens as you are constantly using the larger muscles of the legs, which means that you burn more body fat.

Slim In 6

Slim in 6 was created by Debbie Siebers awhile ago, yet it remains today one of the most popular workouts for people who are just starting out – especially women. It’s popularity comes from the effectiveness of the program despite its low-impact workouts, as well as the fact that Debbie Siebers is a very real, down-to-earth trainer who keeps things on a level that even a beginning exerciser can enjoy. Debbie also has a program called the Slim and Shake Special that combines the effectiveness of Slim in 6 with a high-powered weight loss supplement called Shakeology.

Power90

Power90 was the precursor to the world-famous P90X Extreme Home Training Program that has since developed a literal cult-following all over the world. In fact, P90X was created as a direct result of the massive success that people were having with the original Power90 program. Tony Horton is the trainer for both of those programs, and his popularity and notoriety as a trainer who knows how to get people results continues to grow today, including the upcoming release of P90X2.

Body Gospel

Body Gospel is the first 100% faith-based at home workout program, and it was created by Donna Richardson Joyner, a very motivational, upbeat personality – who also happens to be in tip-top physical condition. Don’t let her own shape fool you, however – this program is all about singing praise and taking care of your body temple – regardless of what shape and size that temple is in at the moment.

Yoga Booty Ballet

Yoga Booty Ballet is a combination workout routine that consists of yoga, dance, and body sculpting. The original program was created by Gillian Marloth and Teigh McDonough. Its popularity led them to create several offshoots that all fall into the same genre of lower-impact, yet effective workouts. Some of the other programs include one that specifically targets the abs and butt, and even a program for women who are pregnant.

CONCLUSION

Just because you are overweight right now does not mean that you can’t get involved with simple, effective at home workouts that will get you on the path to start shaving off pounds, slimming up, and feeling great!

Don’t let your past define your future!

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Yes, your goals are important, and they should be both specific and timed. You should revisit your goals frequently, and the attainment of those goals should be the very driving force of your actions with regard to exercise and proper nutrition.

A good rule of thumb when you are battling with yourself about skipping a workout, eating something that you shouldn’t, etc., is to ask yourself this simple question:

If the answer is away, then don’t do it! It’s just that simple.

What about the weight loss method that you have chosen, however? Isn’t the method just as important as the goal? Without an effective method, all of your goal-focusing is nothing but daydreaming about a reality that will never actually happen.

On the flip side, if you set your goals, but then focus each day on the individual tasks that your weight loss method calls for, the goals will happen as a perfectly natural result of you simply following the directions!

That statement is, of course, assuming that whatever method you chose is effective. HINT: If it promises results in just 6 minutes a day, or says that you can eat as much as you want without gaining weight, you might want to run the other way!

If your chosen method actually works, however, you don’t even need to think about it – just do what the system or program tells you to do. Do the workouts every time you are supposed to do them, do your VERY best every single time you workout, and follow the nutrition plan that comes with your program.

You don’t need to worry about your goals every day, obsess over the number on the scale, or constantly second-guess whether you are doing the right thing to lose weight. Simply choose a fitness program that gets the job done, and then follow the directions. When you do that, your goals happen as a natural side effect to you consistently doing the tasks that your weight loss method calls for.

Is this Oversimplifying?

Some people would argue that whether you are focusing on goals or on the methods is simply a matter of semantics; a certain point of view and attitude that you have during the weight loss process.

That is very true, and also why it is so powerful. What is more important than your point of view and your attitude?

The difference between people who accomplish their dreams and those who don’t is that the people who make it happen have the right attitude and the right state of mind. They EXPECT to be successful, and so they are. People who don’t make the grade are people whose attitude and state of mind are mired in self-doubt, self-pity, worry, fear, lack of trust, etc.

The human race has been working on this “weight loss thing” for a very long time now, and the bottom line is that there ARE weight loss methods out there that get the job done. Do your research, pick the one that you know will do the job, and then just follow the program.

Don’t worry so much about trying to see all the way to the end of the road that you’re on. Just keep doing one task at a time, one day at a time, and before you know it, you’ll be there!

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1. Have an Accountability Partner

There are two things that are the biggest factors when it comes to weight loss success: Consistency and Intensity. If you don’t workout consistently enough, then even the best workouts won’t do you much good. If you workout every day, but your workouts aren’t intense enough, then you’ll meet with limited success.

One of the best ways to handle the consistency part of the weight loss equation is to have an accountability partner who will make sure that you are sticking to your exercise and nutrition program, and who you in turn help to do the same. It’s easy to tell yourself that it’s okay to overeat or to skip a workout, but when you have someone else who you are going to have to share your weakness with, that helps immensely to keep you on track. Consider your accountability partner the “angel on your shoulder” who is going to give you that disapproving speech if you fall short of doing what it takes to succeed.

Also, when it comes to the second part of the equation – intensity – your accountability partner is equally valuable. When you are feeling weak during the workout, and you are considering giving up, slowing down, or backing off, your accountability partner can serve as your motivation to power through. Maybe it’s because you don’t want to show weakness in front of them, or maybe it’s because you are their mentor and you need to lead by example, but either way, the net result is the same!

2. Use a Program that you Actually ENJOY

If you love cardiovascular training, and someone tells you that you have to hang out in the weight room with the meat heads in order to lose weight, it’s never going to happen. Likewise, if you love to throw around the weights, and someone tells you that you need to do yoga to get results, that isn’t going to work either. You need to find a fitness program that you actually ENJOY, or else you won’t stick to it long enough to attain your weight loss goals.

One very important caveat to this, however, is that no matter how much you like any given weight loss program, you need to change it up on a regular basis if you want to continue to get results. There is no “one” program, class, or exercise modality that will continue to get you results for your entire life. Your body is a very adaptive machine, and if you don’t give it new things to adapt to on a regular basis, you will hit a plateau and your weight loss results will come to a screeching halt.

3. Set a Specific, TIMED Goal

Simply put, your weight loss goals are not goals at all if they aren’t very specific, and if you don’t need to accomplish them in a very specific period of time. Otherwise, you will always feel like it is okay to “stray” from your exercise or nutrition plan because you can make up for the mistakes later on down the road. When you put your back against a specific, timed goal, however, you remove the luxury of allowing yourself to get off track.

Here are some good examples of specific, timed goals:

• “I want to lose 50 lbs in the next 6 months.”
• “I want to drop 4 dress sizes by my class reunion in 90 days.”
• “I want to fit into my favorite jeans by November 1st.”

Do you see how each one of those statements has a specific, MEASURABLE goal, and that the goal has to be accomplished by a very specific date on the calendar? Utilizing this method keeps you from becoming complacent and feeling like it is okay to back off on your efforts.

NEXT STEPS:

1. Find an accountability partner – Check out the Team Beachbody Community, or just get with a friend, neighbor, co-worker, or family member.
2. Decide on a fitness program – Whether you want to hit the local gym, do home exercises, or get on track with group fitness activities in your area, find something that you will realistically stick with over the long-term.
3. Set your Goal and your Deadline – Be realistic, but don’t sell yourself short, either. The average person can lose (and keep off!) 1 to 2 lbs per week if they work hard at their exercise program and stick to a good nutrition plan.

DON’T FORGET: If nothing changes, then nothing changes. Follow these 3 steps to start doing things DIFFERENTLY, and your results will follow!

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Body Fat Monitoring

The goal of any weight loss program is actually not weight loss at all – it’s BODY FAT LOSS. Your muscles, organs, bones, and all the rest are going to weigh whatever they weigh, regardless of what you do. Your goal is to get rid of body fat that you don’t want, so measuring your level of body fat needs to be part of the process.

There are several different ways to measure your body fat, but many of them tend to be impractical, inaccurate, or just plain expensive. The easiest way to measure your body fat is with a simple, inexpensive body fat monitor like the one pictured here. I have this exact model at home, and I’ve had it for more than 5 years, and it still works flawlessly.

The thing to remember about using a device like this is to use it just like you would a regular scale. Try to measure your body fat with the same circumstances each time, i.e. – same time of day, same general activity level that day as you had on the last day you used it, and – most importantly – make sure your hydration levels are also similar to the last time.

And, just like a regular scale, use your body fat monitor INFREQUENTLY, or else you will demotivate yourself if the numbers aren’t moving fast enough for your expectations. I recommend once a week at the most, if not once every two weeks.

Clothing Sizes and Comfort

This one is pretty simple. If you are wearing smaller clothes than you used to, then you’re losing weight! In addition, even if you are still wearing the same clothes, how do they fit? Are the pants that used to be really tight, now not quite so tight? Does the shirt that used to hug every curve (even the curves you didn’t WANT hugged) now fit more loosely? Are you able to get into clothes (even if they’re a little snug) that you used to not be able to fit into at all?

Each of these are examples of how you can use your wardrobe to track whether or not your weight loss program is working. One caveat, however, is to be sure that you are comparing apples to apples. A size 12 pair of jeans from one manufacturer, or even a different style from the same manufacturer, will fit you differently. Make sure that you compare clothing items in a manner that gives you accurate information.

Strength or Muscle Gain

Even if your goal isn’t to be the next world-class bodybuilder, that doesn’t change the fact that muscle burns fat, so if you have more muscle than you used to have, then you’re burning more fat!

For some people – especially women – the strength gains will initially come before you actually SEE new muscle tissue, and that’s okay. If you’re stronger than you were before, then you’re burning more fat than you were before, so just keep doing what you’re doing. The visible body fat loss will follow.

The Mirror!

The mirror can be our best friend or our worst enemy, can’t it? When it shows what we like, we love it, but the rest of the time, we don’t even like to look! The mirror, however – much like a picture – never lies. You can’t fool the mirror into showing you something that isn’t there, and likewise, the mirror WILL show you what is there when you are getting results.

Just like the body fat monitor that was mentioned earlier, to use the mirror effectively, you have to keep things the same when you are inspecting yourself for results. If you are really full or bloated, over or under-hydrated, standing in a different light, or wearing a different outfit, then the mirror isn’t going to show you a good comparison to the last time.

Also, just like with a scale, don’t use the mirror over and over again every day. Even with the best, most effective weight loss program, you aren’t going to visibly drop body fat every single day. Keep your “official” inspections down to once a week or so.

So, is your weight loss program working?

Honesty is the best policy when it comes to determining the effectiveness of your weight loss program, and 99 times out of 100, when a weight loss program isn’t working, it’s because the person isn’t properly following the guidelines of that program.

If that describes YOU – and be honest about whether or not it does – then now is a good time to make a change, don’t you think?

If you are ready to make a positive change in your health or your fitness, check out the home exercises and at home workouts in our Fitness Store. We offer FREE, on-going coaching to all of our customers who are willing to take control over their lives!

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Don’t let these common mistakes become the EXCUSES that you use for why you aren’t getting RESULTS!

1. Large/Infrequent Meals – If you still believe that starving yourself and only eating once or twice a day is going to help you lose weight, you could not be more wrong. When you don’t eat small, frequent meals throughout the day, your metabolism slows down considerably, and your body goes into “starvation mode” – in other words, your body thinks it is not going to get nutrients very often. Then, when you do eat that “well-deserved” meal late in the day, your body stashes away as many calories from that meal as it can in preparation for the next starvation period. Those calories are stored as body fat, usually in your stomach, legs, butt, and any where else your body can find to keep it. Having large, infrequent meals is the opposite of losing body fat.
2. High Sodium Low-fat Foods – The majority of the foods that we eat get their flavor from 1 of 3 things: Fat, Sugar, or Salt (sodium). If you are shopping in the alleged “healthy section” – especially in the frozen foods area – you are probably mesmerized by the Low-Fat labels on everything. What those labels DON’T tell you, however, is that in order to make those foods taste good, they are instead stuffed with carbohydrates and/or sodium, both of which retard your body’s ability to burn body fat and show off the muscles underneath. In addition, since people equate “low fat” as being a low-calorie alternative, they tend to eat more total calories than their bodies need, and those extra calories – despite coming from a low-fat food source – still end up getting stored as body fat. You might as well just eat ice cream and at least enjoy the indulgence, because from a weight loss perspective, those low-fat foods are usually not going to actually help you lose weight.
3. Lack of Challenging Exercise – Are you one of those people who says that they exercise every day because they take a walk after dinner? Or – even worse – do you honestly think that “just 20 minutes a day 3 times a week” is going to help you lose weight? Here’s your Tip of the Day – “If you aren’t sweating and/or exerting yourself beyond your comfort level, you aren’t exercising at an intensity level that is going to get you results.” Yes, any exercise is better than no exercise, but if you want to actually lose weight – rather than just appease your guilty conscious – you need to workout hard, you need to workout frequently, and you need to challenge yourself past your previous limits EVERY time you exercise.
4. Incorrect Reaction to Injuries/Illness – How many times has a cold, a bug, or a minor injury caused you to stop working out altogether? Just because you aren’t at 100% of your normal capabilities does NOT mean that you can just give up and do nothing! Yes, take a few days if you’re sick and then get right back on track afterward. If you’re injured, take as much time as you need to heal the injured part of your body, but you still need to work the rest of your body. Just because you have an upper body injury, doesn’t mean you can’t do cardio or leg workouts. If your lower body is hurt, then do chest, shoulder, arm, ab, and back exercises. Don’t let an injury or illness completely sideline you from the game when all you really need to do is modify your approach.
5. Lifestyle Changes – Life is going to come by and smack you in the face from time to time – it happens. Divorce, drama, loss of a job, health concerns about yourself or someone you care about – these things happen. However, they are NOT an excuse to just give up – to the contrary, actually. The more life is a battle for you, the more you need to be EQUIPPED for that battle. Whether that means losing weight and skyrocketing your self-confidence, or if it means beefing up your body’s defenses by engaging in a consistent, effective exercise program, the bottom line is the same; the tougher your life is, the tougher YOU need to be to handle it. Rough times are not a time to give up – they are a time to RISE up!
6. Poor Planning – Your “best intentions” to really stick to your workout program or your nutrition plan are nothing more than self-indulgent hot air if you don’t back up those intentions with actual, consistent work towards those goals. A lack of planning on your part does not mean that your body is going to forgive you and start releasing body fat even though you forgot to bring a healthy lunch, or because you left your workout towel in the dryer at home. Plan out your day (or your week) in advance to be sure that with regard to your nutritional needs or your workout regimen, you are prepared every single day to do what you need to do to get results. At the end of the day (week, month, year, or decade), your body doesn’t care about your lack of planning. All it cares about is whether or not you did the work.

If any or all of these reasons that your body holds onto body fat are a part of YOUR lifestyle, now is the time to make a change. Don’t beat yourself up because of what you’ve done in the past – just plan and follow through on doing better in the future. At the end of the day, you are either overweight, or you’re not. And YOU are the only person who controls that.

If you are ready to make a positive change in your health or your fitness, check out the home exercises and at home workouts in our Fitness Store. We offer FREE, on-going coaching to all of our customers who are willing to take control over their lives!

© Aaron Potts - visit Fitness Destinations for more great information about weight loss, health, and overall fitness!
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If dieting and nutrition are your biggest weight loss challenges, spaghetti squash is definitely something you should add to your menu in place of pasta. It’s filling and tasty, yet drastically more healthy than actual pasta. Check out this short video and see how easy it is to make.

© Aaron Potts - visit Fitness Destinations for more great information about weight loss, health, and overall fitness!
Fitness Destinations is proudly sponsored by the incredible products and services provided by Team Beachbody!

You can start leading a healthier, more fulfilling life at any point, no matter how old you are, or how much time has passed since you originally set your goals. If today is a day that just “got away from you” and now you are thinking about skipping your workout – it’s not too late to turn that thinking around, either.

Health, fitness, and weight loss are not “all or nothing” concepts. Just because you burned through days, weeks, or even years leading an unhealthy lifestyle does NOT mean that you are doomed to continue that forever. Likewise, just because you ate a horrible lunch or dinner does NOT mean that you still can’t workout today and make some progress towards your goals.

Get out of the mindset that you are either “fit or fat” because it’s not that black and white. Don’t paint yourself into a corner by labeling or judging yourself based on your past actions. Every day – indeed, every MOMENT – is a chance to start all over again.

So, what are you waiting for?

If you’re ready to make a STAND and start taking control over your life by taking control over your health, fitness, and weight loss, visit Team Beachbody to learn more about home-based health and fitness products, and to get your very own FREE Fitness Coach to help you on your journey!

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It doesn’t matter if you just want to lose a few pounds, quit smoking, cut back on your drinking, start getting an education – whatever. Your specific goal is not the point. The point is that whatever goal you have is there because it is important to you, so why not do the preemptive strike right now, and start making things happen for yourself?

If you want help learning to modify your weight loss, health, or fitness program, then join Team Beachbody so Shanna and Aaron can Coach you to success!

© Aaron Potts - visit Fitness Destinations for more great information about weight loss, health, and overall fitness!
Fitness Destinations is proudly sponsored by the incredible products and services provided by Team Beachbody!