How to utilize your willpower and Loose Weight

You can lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams?

The biggest barrier you face is actually your self-discipline and willpower.

You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don't feel much like exercising.

What's the end result? You end up with a huge loss of willpower and you feel miserable and hopeless.

But there is hope! You can make the change! If you truly want to lose weight, you first have to build the willpower to make it happen.

Here's a list of things to consider when summoning all of your willpower:

1. Don't Wait For Something Bad To Happen. Your willpower is within you and you don't want something bad to happen in order to find it.

We've all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don't need this to happen to you in order to get motivated!

2. Watch Your Portion Size. This is one tip that can allow you to start small. It's hard to muster up the willpower if you're trying to go from one extreme to another. Decide that you're going to have the same meal tonight that you would normally eat - but give yourself a smaller portion size.

The trick is to use smaller plates so the plate visually appears full.

3. Give Yourself A Cheat Day. It'll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You'll be less likely to give up knowing that you can eat some pizza next Saturday instead of "never."

Your "cheat" day doesn't mean "over-eat" day.

Savor the flavors of your food, even if it means having a smaller piece than you're used to. Once you've finished your piece, your willpower should kick in and say "no more!"

4. Take Photographs. You can motivate yourself to lose weight by taking some self-portraits. We usually don't have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up.

Update your photo often and compare them as you start to lose weight.

5. Make A Food List. Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating - such as fruits and vegetables. Make sure you start buying these foods for your home.

6. Exercise In Moderation. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that's not your style. You'll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.

7. Set Small Goals

No matter how you choose to approach your weight loss, it's important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you'll actually see results far more quickly.

In the end, remember to reward yourself for a job well done. After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!

Mental Fitness

Each of the following exercises is from Brain Fitness, and is categorized by the specific mental ability it is designed to strengthen.

Exercise your perceptive abilities The goal is to exercise perception in all five senses: sight, hearing, smell, taste, and touch.

Sight. Each day, observe an object (a photograph, for example) or a person you pass on the street. Draw it (or him or her) immediately. This exercises short-term memory. At the end of the week, redraw the seven objects or persons you have observed. This exercises long-term memory

Smell/Taste. When dining in a restaurant or at a friend's home, try to identify the ingredients in the dishes you are served. Concentrate on the subtle flavorings of herbs and spices. Ask the waiter or your host to verify your perceptions.

Memory. Try to memorize the dishes offered on your favorite restaurant's menu. To make the exercise more challenging, memorize the prices as well. At the end of the day, recall as many of the dishes/prices as you can and write them down.

Hearing. On the telephone, practice recognizing callers before they identify themselves. Then memorize callers' phone numbers. At the end of the day, write down the people you have spoken with that day, as well as their phone numbers. At the end of the week, try writing down as many of these as you can.

Smell/Touch. Exercise your senses of smell and touch by trying to identify objects with your eyes closed.

Exercise your visuospatial abilities Visuospatial abilities are related to the ability to make quick and accurate estimates of distances, areas, and volumes -- the general proportions of things and their distribution in space. Try the following:

When you walk into a room with a group of people in it, try to quickly determine how many are on your right and your left, as well as the left-right distribution of furniture and other objects.

Observe objects--pens, for instance--and try to estimate their length and thickness.

When you have visited somewhere and then return home, try to draw a plan or map of the place you have seen. Repeat this exercise the next day and the day after.

Exercise your logic abilities

Logic is the art of reasoning--finding an orderly sequence for disparate elements. The following exercises/activities will awaken the inherently logical being inside of you.

Don't use a list when shopping. Instead, invent a system to take the place of the list. Use memory aids, such as forming a complete word, or one that can be completed by adding a certain vowel or consonant from the first letters of the words for the things you need to buy. Or, you can classify foods into raw and cooked. Or, use any other system that works for you.

All games involve logical activities. Card games such as pinochle and bridge or board games of strategy such as chess or checkers are good choices. So are crossword puzzles anagrams, and other word games.

Avoid playing the same games all the time. Chess players might switch to GoTM or OthelloTM, while bridge players might play whist or hearts. Playing the same game all the time leads to routine, which is the opposite of activation. The same cerebral circuits and neuronal regions are constantly used and everything else remains unused.

Find new games and interests. Explore activities that are completely new to you and find new partners for old--and new--games and activities.

Remember--failing memory and sluggish thinking are not inevitable cohorts of aging. You have the ability to maximize your cognitive skills and enhance your older years.

Exercise For Better Sex

A growing body of evidence supports the notion that regular exercise may enhance sexuality through a variety of mechanisms that affect both the mind and body. These are the exercises which will keep you younger for longer !!!


Pelvic lifts

Lie down on your back with your knees bent and your hands by your side. Lift your pelvis up and down as if you were having sexual intercourse. This is a great exercise for the doggy-style position. It's also my favorite exercise for better sex.
Push-ups
Lie down on your stomach with your hands parallel to your shoulders. Push up with your hands until your arms are straight and your chest and knees are off the ground. Then lower your body so it almost touches the ground. Repeat ten to twenty times.

Crunches

Lie down on your back with your knees bent. Cross your feet together and lift them off the ground so that they are parallel to the floor. With your hands on the back of your head or crossed against your chest lift your chest off the ground using your stomach. Be sure to focus on a spot on the ceiling to avoid straining your neck. Do three sets of twenty each.

Slides

Lie down on your back with your knees bent. Place your hands on the top of your thighs and slide them to the top of your knees, lifting your chest off the ground and using your stomach muscles. Slide your hands back down to your thighs. Do three sets of twenty each. Again, be sure to focus on a spot on the ceiling to avoid straining your neck

Prayers

Lie down on your back with your knees bent and legs apart. With your hands in a prayer position push them through your legs, lifting your chest off the ground and using your stomach muscles. Do three sets of twenty each.

Do push-ups and stomach exercises to strengthen your shoulder, back and abdominal muscles. You won’t tire as easy when you’re making love.

How to Lose Weight !!!

When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.

Quick Weight Loss Tips #1 – Reduce fat.

With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.

Quick Weight Loss Tips # 2 – Don’t be so sweet.

Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

Quick Weight Loss Tips #3 – Drink up.

“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum

Quick Weight Loss Tips #4 – Fill up on fiber.

You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.

Quick Weight Loss Tips #5 – Get treatment for food allergies.

Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.

“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”

If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.

Quick Weight Loss Tips #6 – Get Plenty Of Sleep

Studies have shown that there is a direct link between sleep and weight loss. When we’re tired we either eat “less than healthy” food to help keep us awake, or we’re simply too tired to be bothered preparing something healthy, so we eat junk because it’s easier. So make sure you get plenty of sleep – as close to 8 hours each day as possible.

Quick Weight Loss Tips #7 – Eat Before You’re Ravenous

Don’t wait to eat till you’re so hungry you could eat the entire “everything you can eat” buffet. If you miss a meal (like breakfast), a few hours later you’ll be so hungry you could a horse (or so the saying goes). This is when you’ll be tempted to eat junk food – and invariably too much of it too. Eat more smaller meals throughout the day to stop yourself from getting that hungry.

Bicep Workout for Bigger Arms !!!

Ultimate Muscle Mass- Bicep CurlsIf you’re biceps just won’t respond and you’re tired of spinning your wheels, then give this basic but effective biceps training cycle a spin . . . you’ll be impressed with the results.


For this program you want to train your biceps only once per week using the following cycle.

WEEK 1: INTENSE

Go all out in your biceps training during this week. You want to perform no more than 5-6 working sets (not including warm-ups) using 3-4 exercises. For optimum mass building results, stick to reps in the 6-8 range.

Train to failure on each set. Up your intensity with Drop Sets, Negatives, and Forced Reps on a couple of these exercises. Use your favorite mass building movements for the biceps. Here’s a few possibilities:
 

• Standing Barbell Curl
• Incline Dumbbell Curls
• Preacher Curls
• Hammer Curls
• Straight Bar Cable Curls

WEEK 2: LIGHT WEIGHT


The idea for this week is to simply pump some blood into your biceps with a fairly light training session.

Don’t use any of the high intensity techniques you used during Week 1.

Try using a wide-variety of movements here doing a total of 6-8 sets (go with only one or two sets per exercise). You’ll be using more moderate weights, so you’ll want to work in the 12-16 reps per set range. This week is an excellent opportunity to try out a lot of exercises.

Don’t overdo it this week. Get to the gym, get a bit of a pump, and finish up.


There’ll be plenty of chances to go wild again next week . . . and you should. The cycle can be continually repeated with solid results.

Enjoy BodyBuilding...