Monthly Archives: April 2011

Lose Body Fat With Weight Loss Psychology

Almost anybody can lose weight. Yet, the fact is, winners remain the minority and failure resides with the majority. In fact, weight loss success rates remain so extremely rare that many individuals hardly ever even bother to attempt losing weight at all.

Of those who do try to lose unwanted body fat, the number of successful candidates remains low. Yet, almost anybody can lose weight IF and only WHEN she or he remains armed with the proper

For example, you can get much assistance even from the fact that weight loss entails a myriad of factors. And, for your success, such weight loss factors must indeed include:

Weight loss awareness;
The basic understanding of physical body fat adaptation (that is, how your body reacts and responds to diet, exercise, and your very own thought patterns); plus Ongoing accumulation of accredited weight knowledge.

This weight loss reading helps you accomplish three things:

Discerning the weight loss definition.

Handling the physical body fat attack.

Realizing the gigantic impact of weight loss psychology.

Textbook Weight Loss Definition

The textbook definition of losing Weight entails using up calories BEYOND what you normally expend. Thousands of people hold misrepresented or misshapen ideas about what weight loss comprises. For example, an all too common weight loss mistake that’s easy for you to make is failing to move outside of your comfort zone.

The greatest difference between mere physical activation and exercise itself is this:

Physical activity includes virtually ANYTHING you might do… watching TV, cooking dinner, sewing, going to the movies, talking on the phone, taking a shower, etc. However, basically none of the
above burn the significant calorie amounts needed to lose body fat.

The definition of overall FITNESS carries with it the concept of change. Consider burning body fat as a way of making your body change. When you burn body fat successfully, you also achieve a much higher fitness level.

Would you like to briefly explore why the above weight loss fitness fact is true? Okay, here’s the quick explanation…

Intensive Movement Willpower – Your Body Fat Removal Key

Almost any physical activity practiced thirty to forty-five minutes per day is beneficial to health but provides little or no contribution to fitness progress. The reason is that the activity level itself remains too low. Although low-intensity exercises are beneficial enough to merely avoid sickness, they fail to reach the metabolic goal necessary to remove unwanted fat.

You need an energy output of about 500 calories each day to lose approximately one pound of fat per week. That’s because one pound of fat, in one sense, “weighs” 3,500 calories.

So, look at this weight loss body fat fact again… if you desire to lose one pound of fat, you merely need to expend 500 calories per day for one week. That’s it.

Sounds so simple, direct, and straightforward, right? And, the method truly is a clear one. Yet, why do so many find this difficult to do? The answer to that lies in the realm of psychological versus physiological weight loss development.


How Weight Loss Calorie Management Occurs

Your weight loss APPROACH may be almost the total opposite of your body’s fat management ADAPTATION. There is a great distinction between these two. In order to affect fat loss changes, be sure you know the difference.

The reason why your body requires intense PHYSICAL action follows.

About Adipose Tissue (the scientific name that includes the place where excess body fat gets stored)…

Adipose tissue has to move through about 7 channels before you can transform it to “in-use,” non-fat-structured energy. In stages one and two, you simply have to move slightly more quickly to stimulate
chemical body fat changes.

Then, stages three through seven require lots of oxygen uptake – deeper and more consistent breathing. Such breathing pattens most easily come to you as a result of aerobic actions like rowing, running, brisk or fast walking, swimming, bicycling, skating, dancing, etc.

In the presence of oxygen, certain acids in your body combine with glucose and move finally enable themselves (with your physical activity helping) to move them into your “fat-burning chamber,”
a/k/a the mitochondria.

After burning in your mitochondria, you literally see the by-products of weight loss, which are sweating, exhaled air, and heat. Rest assured that after each and effectively every such experience, you lose enough calories to affect weight loss achievement.

Therefore, the bottom line on the physical side of weight loss is this – move hard enough to cause constant and deep breathing without fatigue… and simply keep moving for as long as possible.
FYI: The average adult heart rate associated with such body fat achievement is around 119 beats per minute. (It can be lower or higher, depending on your conditioning.)

Yet, you can still fail at losing weight unless you COUPLE your physical attack with a meaningful, personalized understanding of weight loss PSYCHOLOGY.


(Thought Patterns, Processing, And Awareness)

The Impact of Body Fat Knowledge and Attitude On Weight Loss Outcome

Ever stop to consider your human psychology weight loss perspectives?

For example, what does weight loss represent for you? Is it a matter of eating foods you love or hate? Is losing body fat motivated by a need for social change? Do you want to lose weight in order to feel better, look better, or perform better?

All of the above, or none of the above – it’s up to you. Every person has his or her own personalized drive or rationale for achieving weight loss rewards.

Yet, regardless of your motivation in the above, there are primary body fat percentage challenges you are likely to face. These include:


Lack of Know-How

Fear of Being Seen

Lack of Motivation

Lack of Patience

Know this for yourself – People who lose weight and keep it off with self-sufficiency, confident, and control – these individuals practice consistently. Conscious repetition is key in primary sport

Practice and upgrade your ability to REPEAT a beneficial, intellectual, weight loss action.

This is, in short, mind control… training yourself and acquiring specific, outstandingly helpful skill in: a) creating a weight loss target; b) aiming at your specified body fat target; and c) hitting that fat-loss target almost each and every time.

These are powers of the mind, and the physical weight loss rewards merely follow your mental directive.

No one can say enough to stress the importance of weight loss psychology awareness and utilization. Without it you stand half-clothed in the inclement weather of weight loss endeavor.

Weight loss psychology principles can go as deep as cognitive method, stimulus control, or behavior substitution. Yet, keeping it on the surface is enough for you to lose weight. Go with small increments; establish very short-term goals that are within easy reach. For example, do you know that losing just 10% of your present body weight is an accredited, acceptable, easily measurable and achievable fat loss goal?

When you look at this weight loss number, you can see that it equals about 1 or two pounds of fat loss per week. One to two ponds per week of weight loss from body fat sources only is the amount sanctioned by the American Council On Exercise, the American Heart Association, and The American College of Sports Medicine.

This simplified and easily reachable weight loss prescription exists for your benefit. Use it. Also, be sure, from this point forward, not to negate the power of weight loss psychology. Couple it with your body fat performance approaches.

In conclusion, this entire reading serves merely as an example of how you can set your mind to lose weight with more effectiveness, enjoyment, and success.

Avoid underestimating weight loss psychology.

The primary missing ingredients to your body’s fat loss success lie here. Uncover them, use them, benefit from them, and achieve continued enjoyment, less stress, improved performance, a nicer looking physique, and a much better body.

The Many Different Types of Strength

There are many different types of strength… and they all need to be taken into consideration when forming an effective physical training program.

What makes someone strong?

Well, that is not an easy question to answer… because it depends on which of the many different types of strength you are talking about.

Someone can exhibit great competence in one aspect of strength while being completely lacking in another.

To understand this better, let’s talk about three of the most important types of strength: Maximal Strength, Explosive Strength and Strength Endurance

Maximal Strength is the amount of force that can be generated from one all out effort… regardless of time or bodyweight.

Maximal strength can be displayed through three types of muscle actions…

Concentric Strength occurs when the muscle shortens as it overcomes resistance, like when lifting a weight.

Eccentric Strength occurs when the muscle lengthens as it yields to or attempts to overcome a resistance, like when controlling a weight on the way down.

Static Strength occurs when the muscle contracts against an immovable resistance, or contracts to prevent unwanted movement.

Explosive Strength is strength per unit of time, and is also known as Speed Strength.

There are different types of explosive strength…

Starting Strength is the ability to recruit as many muscle fibers as possible instantaneously at the start of the movement… It is the type of strength necessary to quickly accelerate a load that is at rest.

Acceleration Strength is how long you can keep the maximum number of muscle fibers recruited after Starting Strength. Once the initial movement begins, the rate of force development is the acceleration… It is what will get the load moving very quickly.

Strength Endurance is the ability to be as strong as possible, as long as possible.

Strength endurance is characterized by being able to perform a movement repeatedly for an extended period of time without being overcome by fatigue or sacrificing form.

Now let’s add a couple more types of strength…

Relative Strength is the amount of force that can be generated from one all out effort… relative to bodyweight.

For example… if two people have the ability to lift the same object, but one person is small and lighter in size, they exhibit more relative strength.

Relative strength comes into play when you are measuring your strength abilities against others, competing in a sport that has weight classes or competing in a sport where you have to overcome your own bodyweight to perform a task.

Absolute Limit Strength is the amount of force that can be generated from one all out effort… with the use of drugs and/or supplements.

I personally am the least interested with this type of strength because I am only interested in strength improvements that come from proper, effective physical training… and not through biological manipulation.

As you can see… there are a lot of types of strength to take into account when planning a strength training program.

My suggestion…

Do not concentrate on the training of one particular type of strength at the expense of all others unless you have a very specific reason to do so.

For most of us, we do not know which type of strength will be called into question as we go through our lives… so train them all.

Therefore, vary physical training methods, stresses and intensities while training maximal strength, explosive strength and strength endurance to bring about the greatest performance improvements for sport, work and life.