The Number Game:

In order to stay fit with numbers, we need to understand the number game.

• Total hours per week = 7 days x 24 hours each = 168 hours/week

• Wake up hours per week = 168 total – (8hours per day X 7 days) = 112 hours Awake in General

• Gym Hours per week = 5 hours/week at the gym (if you train 5 days a week for 60 minutes)

• Outside Gym Hours = 112 hours awake  – 5 hours at the  gym = 107  hours left outside the gym.

The nutrition you take and the lifestyle you follow during these 107 outside gym hours are the deciding factor for your weight loss goals.

Nutrition

The nutrition you take outside gym hours is very much important for achieving quick weight loss. Experts suggest taking meals at regular intervals – after every 2 1/2 to 3  hours including three routine meals of the day. This helps in weight loss by keeping metabolism active and energy level high – keep your blood sugar more stable. Similarly if you eat balanced nutrition after workouts then it will help your body recover by making up the glycogen level lost during extensive workout sessions.

Lifestyle

Your weight loss results are really dependent on your lifestyle outside the  gym. Muscle development mainly takes place during rest so you should give your body enough rest time. Keeping a check on your lifestyle and monitoring it accordingly will help you achieve fat loss goal by changing the routine as per outcome.

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This is so important for your body. Research shows that people who don’t eat breakfast eat more calories during the day versus people who have breakfast every day.

Try to have breakfast within one hour after waking. If you are not hungry, eat a small breakfast. This meal doesn’t need to be the biggest meal of your day.

If you don’t have time, I have the solution for you. Wake up 15 minutes earlier and that’s it. Start to have breakfast and you will see a big difference with your energy level, and remember, breakfast is the most important meal of the day.

My favorite foods for breakfast are:

·        Oatmeal or whole wheat bread

·        Egg white omelette

·        Fresh fruit

·        Yogurt and cottage cheese

·        Smoothies

If you grab my E-book the Ultimate Guide to Express Fat Loss you will receive some bonus and one of them is an amazing E-book with more than 190 Smoothies and Protein Shakes Recipes.

Building a good plan and being consistent in accomplishing it is the only way to attain improved lifestyle through fitness and body fat loss. Remember Consistency is the key to attain body fat loss forever.

Many body fat loss and fitness plans available in the market or advertised are actually short-term solutions to body fat loss. You can stick to a specific diet for sometime but can’t take it along for years. As soon as the target weight is achieved, most people immediately goes back to old habits and this results in weight gain.

Instead of adopting short-term solution, it’s important to have a consistent and long-term solution that will help you in effective body fat loss.  It is not the right strategy to lose body fat just for an event. In order to enjoy health and fitness we just have to bring some changes in our lifestyle.

If you want to achieve body fat loss and permanent fitness then you should be fit your body fat loss plan within current life and commitments and follow it. In simple words your body fat loss plan should not be limited to some predefined diet or an exercise program that makes you bore after one week or so.

Below are some essential points that will help you remain fit forever via consistency.

Set Realistic Goals:

Setting realistic fitness goals can make the distinction between a successful body fat loss plan and one which ends in disappointment and dissatisfaction. As mentioned above you should be able to easily manage your time so that the important aspects of your life are not affected. Walking and running are very useful for body fat loss and you don’t need a gym membership or specific equipments to carry it out.

Always Enjoy What You Do:

Enjoying your plan is very essential to remain fit for long time.  No matter how effective your body fat loss program is or how many calories certain exercises make you burn, what is important is that do you enjoy it or not. We should identify our aim and then devise a body fat loss plan that is not only effective but we also enjoy doing it. You can try many different activities like cycling, weight lifting, family hiking etc for enjoyable health and body fat loss. Do not miss the opportunity to enjoy healthy food stuff. Remember the more we feel enjoyment in adapting our new lifestyle, the more likely we will be able to stick to it consistently.

Find Ways for Motivation:

Motivation is another vital part of body weight loss plan. Visualizing our goals is also the best way of keeping us motivated to work for body fat loss. Find out and note down what made you motivated during initial stage. Whenever you feel de-motivated open your notes and remember what brought about positive change.

Write Down Your Goals:

It is necessary to write down our goals.  In this way, they’re everlasting and there’s no chance of avoidance.  The written list can be a great visual tool for body fat loss.  Try writing the goals and paste them where they can be seen every day. If we really want body fat loss to be fixed in your memory for life, the best way is to write it down its essential features again and again.

Body fat loss does not have to be tough. You only need to eat right and exercise regularly. One of the major problems people come across is to be consistent during body fat loss program. Consistency is the key to reach the target.

Body fat loss and life time fitness is only possible if the person is ready to review his or her lifestyle. It is needed in order to get rid of the unhealthy habits and employ healthy ones. 

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