I get this question all of the time...
"What is the best way to exercise to lose weight?"
The answer is...
That is probably not the answer you were hoping for but it is the truth...
It depends on how much time you are willing to invest.
It depends on what you are after (i.e. your goals).
It depends if you are more concerned with the number on the scale or looking fit and toned.
If you have hours and hours per week to workout and primarily care about losing weight, then walking could be a good option for you. It can be time-consuming but if you do enough of it, it will work. You will burn a lot of calories and that, in combination with eating a reasonable diet, will cause you to lose weight.
On the other hand, if you do NOT have a lot of time and you DO want to look fit and toned, then you should seriously consider high-intensity interval training combined with resistance training. This combination helps you quickly burn a lot of calories while helping you preserve and build muscle (which is how you get 'toned').
If you are new to resistance training, check out this week's temple tip for my Resistance Training 101.
But to tell you the truth, all of this is kind of beside the point.
Because "the best workout for weight loss" is the one you'll actually do.
Today's Success Principle:
To win at weight loss and maintenance, you have to be consistent. Once in a while, will not do.
So that's why our "fitness family" works out together 2-4 days a week. Believe it or not, having others to work out with makes a BIG difference. When you know you'll be working out with a group of fun and supportive people who treat you like family every week, you actually want to show up! So find your tribe!
Have a wonderful Wednesday!
“But don’t begin until you count the cost. For who would begin construction of a building without first calculating the cost to see if there is enough money to finish it?”
Foods that are high in fat and sugar taste great but the calories add up quickly and can easily have you taking in more calories than your body can burn.
Indulging in too much of these types of foods too often results in slow and steady or fast and furious weight gain depending on how much and how often you are overeating.
You see, whenever you eat more calories than your body burns in a day, your body stores that excess as fat. For example, let's assume that to maintain your current weight you need to be eating about 1,700 calories a day but you consistently eat 2,200 a day. In about a week, you will gain a pound. If that keeps happening week after week, it will not take long to pack on the pounds. If you are like me, much of that weight will show up in your mid-section. Yikes!
What food(s) are you indulging in too often?
Until next time,
Quick question and be honest...
Do you beat yourself up when things do not go according to plan? If so, you just may be a perfectionist.
I am a "recovering perfectionist" so I know ALL about this life and how it can wreak havoc on your weight loss and fitness goals.
The Perfectionist Trap
When I was stuck in a perfectionist mindset, I saw things as either good or bad – there is no middle ground. If I did not score a perfect 10, in my mind, I was a total failure. This is a very dangerous mindset to have when your goal is to lose weight and get in shape because no one is perfect.
Until I could get past the belief that I had to be perfect to lose weight and keep it off, I couldn't make any real progress. Each time I "messed up", I threw up my hands and quit. If I'm honest, it was easier to quit than it was to push forward.
What if it is NOT your diet or exercise routine that is keeping you from reaching your goals. What if the real culprit is your perfectionism?
You might be a perfectionist if you:
Instead, click here for some quick tips on abandoning perfectionism in today's Two Minute Temple Tip.
Have a magnificent Monday!
There are a TON of reasons why getting enough sleep is so important. Here are just a few….
1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth, and repair, and regulates your lean body mass to fat ratio.
2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.
3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.
4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, and lack of focus among other things.
So if you are serious about getting it done this year, 7-8 hours of uninterrupted sleep has to be your goal.
This weekend is a perfect time to practice. Set a bedtime for yourself and stick to it- even if you are not tired.
You've got this,
Having a healthy, supportive environment is a critical key to reaching your weight loss goals. Under the right circumstances and conditions, anyone can reach their goals. Yes, that includes you!
A Small Action That Will Make a BIG Difference In Your Environment
Making a lifestyle change can be difficult, make it easier on yourself by explaining to your family and friends what you plan to accomplish, why it is important to you, AND how it will benefit them.
For example, you may want to explain that losing 30 pounds by New Year's will bring your blood pressure/cholesterol/blood sugar levels in line and improve your overall health. Also, don’t be afraid to share how the excess weight is affecting your and their quality of life. It may be helpful to explain that at your current weight you haven’t been feeling well, have less energy, etc. Then share how losing it will allow you to spend more quality time with them doing the things they love. A similar approach can be used with your friends.
The people that truly love you will want you to look and feel your best! So have that crucial conversation this week so that you have the support that you need.
Until next time,
I know sometimes it seems that calories are evil :) but they really do have an honorable purpose - to fuel our bodies.
Calories are units of energy. Just like you need gasoline in the tank of your car to go to work, church, etc., your body needs calories to fuel the activity of your brain, heart, lungs, and limbs. They are extremely important!
AND just as there are different qualities of gas, there are different qualities of calories. Your body is a classy, luxury, wonderfully made vehicle and it needs PREMIUM gas (baked, grilled, roasted lean proteins, healthy fat, fruit, veggies).
A steady diet of Regular unleaded - fried, sugar-laden, artery-clogging fats, and processed foods - will only make your car (body) sluggish and set your mind, body, and soul up for suboptimal performance.
Let's focus on fueling our bodies right for the rest of this week. I promise you will see AND feel the difference!
Until next time,
P.S. For a quick tip on how to lose weight week after week, click here.
Let me ask you, do you...
...like the direction your life is going in?
...enjoy the relationships you are in and the people you are attracting?
...wake up to a job or business that fuels your passion?
...love the way you look and how your clothes fit?
...enjoy the peace of mind that comes from spiritual wealth?
If your answer is NO to any of these questions and instead you are feeling stuck, drained, unattractive, or disconnected, it is not because you are incapable of achieving more. It is because you need to make a different decision.
Staying in a job you hate is a decision.
Staying in a relationship that is not working and not actively trying to improve it is a decision.
Staying in a body you are not proud of is a decision.
Staying spiritually disconnected is a decision.
If you do not like where you are, make a different decision.
Start a new career search or begin writing the business plan.
Start speaking up for yourself and setting emotional boundaries (remember, you teach people how to treat you).
Start eating better, practicing portion control, and making exercise a priority.
Start investing time in daily prayer and devotion.
Is it going to be easy? No, but it is doable. Many with less time and fewer resources than you have done it. You can do it too. You just have to decide to.
You have to make a conscious choice to swap your P's. You have to choose to stop being passive and start being proactive.
The future favors the bold.
If you know what you need to do and just have not done it, be like Nike and JUST DO IT. And if you are not sure how or where to start, let’s talk.
But whatever you do, please do not let another day pass without you making that courageous decision. Indecision may seem easier, but it is costing you your freedom. As Jim Rohn says, "indecision is the thief of opportunity."
P.S. Choosing not to reach out for help is also a decision - a decision that robs you of your future. Don't make that mistake again.
If you have tried more diet and exercise programs than you would dare count and nothing seems to stick, I want you to know it’s not your fault.
You see, The Industry would have you believe that reaching your weight loss and fitness goals is all about choosing the perfect meal plan or exercise routine. They are wrong. If tools in of themselves caused transformation, we would all be skinny by now!
Just think about it...
We live in the most intellectually and technologically advanced era of all times.
There are over 50,000 diet books for sale on Amazon.com (many of which are available in e-books or audio)...
In 2015, iMedicalApps reported that there were over 165,000 health apps on (just imagine how many more there are now)...
There are now scales that measure body mass index, body fat %, bone mass, muscle mass, and how much of you is plain water...
Fitbit, Garmin, Jawbone, and others introduce a new and improved fitness tracker every few months...
We know more and have access to more than we EVER have...
And it still is not enough.
Tools alone do not cause transformation. In the end, a tool is just a tool unless it is used and used consistently in a way that moves our lives forward. So the real question is "what is keeping me from being consistent?" I’m glad you asked.
The answer is simple, but not easy.
Romans 12:2 reveals the answer:
“Do not allow this world to mold you in its own image. Instead, be transformed from the inside out by renewing your mind. As a result, you will be able to discern what God wills and whatever God finds good, pleasing, and complete.”
-Romans 12:2 VOICE
Did you catch it? In order to experience total transformation, a literal change of mind is required. In other words, to achieve lasting success the Bible says you must rewire your brain.
If things are not coming together in any area of our lives, the real issue is our belief system - the automatic thoughts that drive our decisions.
So today, rather than simply focusing on the actions and results that you do not like, I challenge you to start paying attention to the beliefs, thoughts and feelings that are leading to the unwanted actions and results.
It may take some time to unearth the specific thoughts that are driving your behaviors but investing the time will pay off big time. Once you understand why you do what you do, you can start the process of changing - this time for good.
If you would like help identifying the beliefs and thoughts that are keeping you stick, click here to schedule a time. It’s on me.
Until next time,
"Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment."
~Proverbs 4:7 NLT
Of all of the topics pertaining to weight loss and fitness, my favorite thing to study is the science of motivation. Why? Because I know from personal experience that knowing does not always equate with doing. I knew that baked was better than fried, that water was a 100 times better than soda, and that bringing lunch from home was a much better call than eating fast food every day. I knew better, but that knowledge did not inspire me to do better (at least not at first). For 8 years, I kept doing the same old thing over and over and over again. Can you identify?
The cold hard truth: Many times we know exactly what we should be doing. We just don't do it.
The question is...WHY?
Charles Duhigg, New York Times reporter and author of The Power of Habit, sheds light on the subject. He contends:
"Most of the choices we make each day may feel like they are products of well-considered decision-making, but they are not. They are habits."
Did you catch that? Most (about 60-70%) of the time, we are NOT consciously making decisions. Nope. We are simply operating on auto-pilot. That explains a lot, doesn't it? If I were to boil it all down, my main problem is that I am sleepwalking through my decisions, so much so that they are not really decisions at all!
Charles goes on to say something really powerful: changing the unwanted behavior starts with identifying the cue(s).
According to Duhigg, cues tend to fall into one of five buckets
• Location (ex. at work)
• Time of day (ex. 3 pm or after lunch)
• Emotions and Feelings (ex. tired)
• Social Environment (ex. co-workers that are food pushers)
• Preceding Action (ex. someone offered me a cookie)
So for the rest of the week, I challenge you to start paying more attention to your location, the time of day, any emotions or feelings you are experiencing, your social environment, and what happened immediately before you felt the urge to cheat on your diet or skip the gym.
My clients that take these types of exercises seriously experience breakthrough. I believe it is possible for you too.
Write notes in your journal the rest of the week and let me know what you learn!
Until next time,
While many would have you believe that losing the weight and leaving it is about finding the perfect diet and exercise solution, I know better...
The extra pounds we carry have less to do with our taste buds and laziness and more to do with what is eating away at our Soul...
Feeling stuck in a job that we hate...
Living in a house that doesn’t feel like a home...
Having an exciting vision for the future but no motivation to pursue it...
Trying desperately to hold everything together on the outside while it feels like everything is falling apart on the inside...
No, it’s not that at the core of our being we don’t want to eat better or move more, it’s that our soul has been arrested and we don't feel empowered to break free...no matter how spiritual we seem to be.
Here’s the good news: It doesn’t have to be this way. There is an answer and it’s not what you think.
The answer is to invest your time.
The investment I am talking about doesn't just pertain to improving the physical body but also on identifying the real root of the problem and strengthening yourself mentally, emotionally, and spiritually.
When you invest in bringing your spirit, soul, and body into alignment, everything else falls into place.
Until next time,
coach tam's Blog
40-something who loves food, fitness, and fun!