10 Steps, Obesity, Overcome Your Personal Battle

Fighting obesity can be difficult not only physically, but psychologically as well. Failed attempts at losing weight can take its toll on your body and mind and it is crucial to prepared mentally and physically in order to successfully lose weight. The LiveLeanToday.com programs and their support system focus not only on creating an excellent fitness program, but invest a lot of time working with clients on the psychological side of fighting obesity. The following is a set of steps, some in preparation and some to be used through out the program to ensure success.

1. Recognizing the programs that run you

What are the things that hold you back? What are the excuses you make? What are the behaviors you engage in that keep you from obtaining what you want? People always say "Commit to change." Well easier said than done. It's very difficult to commit to going somewhere when we don't recognize where we are or where we've been. I learned that programs are the hard wiring within you that drives your thoughts and actions. Programs certainly can't be changed overnight, but you can reflect on what hurdles you create that make it difficult for you to be successful with your weight loss goals. Lack of self confidence can lead to procrastination and excuses. This is a program that affects many. Recognize your programs, behaviors, and attitudes and you'll better understand where you've been and where you are. Then you can move forward and begin reaching your goals.

2. Commit

Do what you say you are going to do. Have a plan and commit to executing it. Make your goals realistic, focus on short achievements, and celebrate small successes along the way. Have a goal of consistency. Your plan should include committing to consistent activity. Make a goal to drink 8 glasses of water a day or have a goal of adding a vegetable to every dinner meal during the weekdays. Success in these short term achievements will reap rewards in your long term weight loss goals.

3. Support system

Success is easy to attain when you have people around you. Tell your family, friends, co-workers that you have a weight loss goal, and let them help. Work with a Personal Trainer or Registered Dietician and let them help. A support system can come in the form of encouragement, companionship, and accountability, and can make your road to weight loss success much more enjoyable.

4. Sensible goals

Know your body, and be honesty with yourself about what is real. If you haven't already, consult a physician regarding what is realistic. You can also test to rule out any obstacles medically related to weight loss such as under active thyroid or food allergies that could inhibit your weight loss.

5. Consistency

Most important to any exercise program is consistency. With a little consistency you can develop habits, and then you'll be less likely to regress. You will reach your weight loss goals faster when you stay on track and don't let your hurdles get in the way. This goes for your diet as well. It's ok to have a cheat day, but make it just one. If you are consistent, you will get results.

6. Use portion control

5 small meals a day is the best way to speed up your metabolism, regulate blood sugar levels, curb hunger binges, and ultimately lose weight.

7. Eat fiber rich foods

Foods that are rich in fiber tend to be filling; therefore people will feel full and not eat as much. Studies have also found that a diet high in fiber can reduce the risk of heart disease, digestive problems and diabetes.

8. Cut calorie dense foods

Foods that have a high content of salt, sugar and flour can also be densely packed with calories. Twizzlers have over 250 calories in a small package, a half order of pasta with Alfredo sauce has 680 calories at many Italian chain restaurants, and a bagel has over 300 calories without cream cheese or butter. High salt content is found in calorie dense, low fiber, processed foods. Too much salt can lead to elevated blood pressure and is also associated with hindering weight loss.

9. Have an activity

There is no better way to maintain consistency in reaching your health and fitness goals than having an activity. When you enjoy doing something, it isn't work anymore. Activities such as hiking, swimming, cycling, racquetball and rock climbing are great examples of activities that can add versatility to your fitness program.

10. Work Hard!

Losing any significant amount of weight is not easy. Any good program will have a nice mixture of high and low intensity workouts with rest cycles built in. But I have seen too many people going through the motions of a workout and they never even break a sweat. Your body will respond to the stimulus that you create and will respond to loads and intensity. To keep your body from hitting a plateau, you must constantly challenge your body and find new ways to create stimulation to adapt to. With constant stimulation and variety will come consistent results.

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About The Author: Charles Carter, BS in Exercise Science is President of LIVE, llc of http://www.liveleantoday.com - visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services. For more information on products go to http://shop.liveleantoday.com .

Five Easy Steps to Fat Loss and Building Lean Muscle Mass

Successfully building lean muscle tissue can be a challenge. So often people gain muscle only to add fat as well. With 5 simple steps you can add size without adding the weight you don't want.

1. Eat 4-6 small meals daily.

Spreading your calories out during the day keeps your metabolism moving and your energy levels high. "It may be the most important aspect in fat loss" says Bobby Hiatt, online fitness trainer. It's also important to make sure that each meal contains a balance of nutrients, namely protein, carbohydrate and fat. Good sources of protein include fish, lean meat, chicken, eggs, turkey, and whey protein. Preferred sources of carbohydrates include fruit, vegetables, beans, and whole grains. Olive oil, nuts (including peanuts) and fish oils are a healthy source of fat. If you're too busy to cook and prepare regular high-protein, low-fat meals, then meal replacements (such as Max-Meal High Protein) and nutrition bars (like Cyclone Bars and Max-Meal bars) will help you to feed your body with the nutrients it needs to burn fat and build muscle.

2. Choose the right carbohydrates.

Complex carbohydrates that are high in fiber (like whole grains, fruits, vegetables, beans and nuts). Highly refined carbohydrates like sugary cereals, cookies, chips, fizzy drinks and chocolate bars have little nutritional value and can easily be stored as body fat. Eat these foods in moderation only. If you have cravings for chocolate, Max-Meal bars will help to satisfy your cravings for rich, delicious food without making you feel guilty.

3. Don't forget completely about the fat.

Despite the hype in the 80's and 90's, fat IS an important part of everyone's diet and is necessary for fat loss. In fact, the latest research shows that CLA, a type of fat called Conjugated Linoleic Acid (known also as CLA), can make losing fat and building muscle faster and easier. CLA refers to a family of naturally occurring polyunsaturated fats found primarily in beef, lamb, and dairy products. Unlike stimulant-based fat burners, CLA is natural and safe. Many previous trials show that CLA also has potent muscle-building effects. Every fat cell in the body wants to get big. What the CLA does is force that fat cell to stay little by affecting a number of enzymes that are ordinarily responsible for filling it with lipids. In other words, CLA literally diverts the calories you eat away from fat and into muscle tissue. .

4. Don't cut your calories too low.

Drastic calorie cutting attempts usually result in failure. If you want lasting results and not just a quick fix, then your best bet is to reduce the number of calories in each meal, rather than skipping meals. A great and easy way to do this is by replacing some of the starchy carbohydrate in your diet with fruit and vegetables. For example, instead of having a bowl full of cereal, cut the serving size in half, and replace it with berries (such as strawberries or raspberries). Using whey protein (such as Promax) and water instead of milk will also help to increase the protein content of your diet.

5. Give yourself one cheat day per week.

If you are eating "clean" 6 days a week, you deserve a cheat day. Pick one day per week and save all your cravings for that special day. Make a chocolate dessert, or have some extra pasta with dinner. Whatever it is, after 6 days of keeping your diet in order you deserve a day of eating some of your favourite foods. Your body can handle it. Remember that you can't gain a significant amount of fat in just one day. It takes weeks of poor eating to add that weight.

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