Weight Loss and Body Contouring Secrets (Part II)

Bajai Kulture Vol 9.1:03

Weight Loss and Body Contouring Secrets (Part II)
Wednesday January 7, 2009
by K-C Bajai

Here we go again!!

Secret Number 6: Write it Down!! In the beginning you should write down everything you do, and everything you eat... even elimination! This will give you a clearer picture of you and how your body is working. You may not have to get carried away with it, however the more you write things down the more you will realize where you can make small changes in your life style that help you reach your goals. Write down how you feel after your first workout, what classes you're taking if any. Are you driving to work? Are there stairs you can walk up instead of an elevator, even one or two flights? How do you fel when you eat??

Secret Number 7: Do the Frequency! Minimum 30 minutes a day of exercise 3 to 5 days a week. Eat 5-6 small meals a day. Eat in decending order, larger meals early in the day, smaller meals as you get closer to sleep time. Multiply your body weight by 12 (sendentary) to 14 (mildly active) and that's the approximate number of calories you'll need per day. [This goes back to the education component, so i'm not going to get too deep into this now.]

Secret Number 8: Consult Professionals: I could easily hit you with the 1-800 number or some other sales pitch right here, but to be honest most of you couldn't afford me and I'd feel bad about charging my friends... (If you find me at the Y or 12th Street or Temple or USP and you have questions I'll try and help you.) Personally I don't think a person should have to pay an arm and a leg to get healthy, but this PT stuff is an industry and this industry charges me to keep my certifications up to date and stay CPR trained, etc. So us trainers have to cover our expenses. But it doesn't have to be me. If you have the funds to engage a trainer don't just do what he/she gives you to do, take the knowledge and use it. In my opinion there are three times a person needs a personal trainer: When they are just starting out or getting back into it; When they've hit a plateau; and when they wantto take it to that next level. Trainers provide knowledge, technique, caution and assistance.

Secret Number 9: Will remain a secret for now. This has to do with a bunch of numbers and calculations that are very individualized.

Secret Number 10: Which is not so much a secret, but a disclaimer. Consult your physician before starting your exercise routine. Make sure you are healthy enough to get healthier. When you do engage a trainer or join a gym you'll fill out a medical form that states you don't have any type of situation that can put you at risk of dropping dead on a treadmill. If you're a high risk "health seeker" you might be sent to you doc for a medical clearance. Don't use this as an excuse not to exercise, you'll more than likely just have to exercise moderately for a while.

Here are your ten "secrets" that will help you keep this, and possibly last year's resolution. I'll tell you straight away that I am an example of these "secrets" I've listed. I've been at this exercise lifestyle for a dozen years (a baker's dozen in April). I've incorporated every "secret" little by little and the changes have been no less than amazing. Beyond impressing my friends, I've also gained a great deal of control over my body, as far as muscle and weight control, as well as mind control in terms of eating discipline. I've also become a lot more educated about how the body functions.

Don't have 13 years to exercise 3-5 times a week for 30-90 minutes? Consider this, scientists have discovered evidence that a healthy lifestyle can slow the aging process. Spend the next 13 years active and healthy and it can earn you another 13 in healthy functional, fun, strong living. It sould be the difference between walking off the airplane and being wheeled out in a chair.

Weight Loss and Body Contouring Secrets (Part I)

Bajai Kulture Vol 9.1:02

Weight Loss and Body Contouring Secrets (Part I)
Monday January 5, 2009
by K-C Bajai

First of all the following are more strategies than secrets. Many fitness professionals refer to them as secrets so they can charge you for some supposed knowledge that's not available. The flip side of this tactic is you; unless information is wrapped in some kind of shroud, it's not appealing. Who wants to know what "everybody" knows.

So, now that I've taken the mystery out of this information, if you're still reading it means you're serious about changing your body.

I split this into two parts just to heighten the suspense. And to give you time to digest this.

Secret Number 1: Let's get away from titles that don't fully explain what we're doing. Titles like "going on a diet," "losing weight," "getting toned," or even as I am guilty of (even though it works) getting ripped!! When we decide to "get in shape" we are initiating a "Lifestyle Change." Sounds like a big deal and that scares people. Don't be scrrrd, take a big bite. Go for the gold. This exercise thing is not just about getting toned it's about becoming more healthy and we're going to have to hit on all cylinders right from the start if we're going to be successful.

Secret Number 2: Order from Column A, Column B & Column C - don't be cheap! Column A is strength training. Don't be afriad ladies, and don't give that tired "I don't want to bulk up excuse," (if that's truly a concern email me and I'll explain to you why it won't happen - let's move on.) Column B is cardio-vascular or aerobics training. Column C is... you guessed it, your eating strategy (DON'T CALL IT a DIET!!!) This combination will yield results for everybody, every time (unless of course you have some type of disease, in that case see your doc.)

Secret Number 3: Consistency and Patience. I don't know anybody who woke up one morning twenty pounds heavier than they were the night before. Keep in mind that your slow accumulation of excess fat took years. Think of the last time you were in "shape" and give yourself that many years to get back into shape. Personally i started off with a five year plan. That's right five years. Like I say, take the big bite right from the top. Even if you give yourself a three year plan, by the end of those three years you're on your way to cementing your new healthy lifestyle. Do I have to mention to stick with it??

Secret Number 4: Study. Living the healthy lifestyle is a matter of continuing education. There are always new exercise techniques being developed (not to be confused with exercise gadgets. Most of them, like fad diets, will disappoint you.) In my opinion books are better than magazines when it comes to learning about body mechanics and exercise techniques. Start with something you're interested in. Knowledge is your power, embrace it even when it comes to exercise and especially when it comes to food.

Secret Number 5: Goals and Rewards. For some people exercise is a matter of aesthectics, for others it's being able to compete for others it's staying healthy or just staying alive. Which ever you're after, sometimes these nebulous reason can start to dissipate and you question the effectiveness of your strategies. This is where short term (6-8 week) goal setting comes into play. And with these goals comes the rewards. (Note: rewards should not be counter to your goals. don't drop 5-10 lbs and go out and eat like a pig.) A lot or people, especially women, when they gain weight they go out and get their hair done and then buy bigger clothes. Flip this habit around, treat yourself to a new hair-do, massage or a spa day with every increment of weight lost. Make it significant, 5 or 10 lbs at a time. The more weight lost, the bigger the prize. If you think of this as a game show, it might help.

...to be continued, digest...