Isn’t it exciting when you personally decide to take the step to make a commitment?

It’s even better when you have an Action Plan and a coach to be there with you.

Quite recently I made a commitment to lose some excess weight using the Perfect Body Shape - Glycemic Awareness Action Plan. I have tried a number of diets like the Adkin’s diet, the Scarsdale diet and even the cabbage soup diet. They all worked, but only temporarily. They all seemed to be missing one or more essential traits to create a lifelong partnership between the the diet and the dieter. Eventually, and every time, I returned to the state of which I had come from, sometimes even worse.

A couple of years ago I had the opportunity to watch the movie “Super Size It!” and was totally disgusted with the fast food industry. Although I have never been a ‘fast food junkie’, I’d have to say that my biggest and most problematic phase of weight gain occurred when I was in a travelling sales job and ate at the fast food places to fill the spot. I went from 215 lbs to 260 lbs in less than 2 years and felt horrible for it. I was at risk for Type 2 diabetes, my back was sore all the time and my feet were miserable trying to carry the excess tonnage.

So, what’s the answer? Who do you believe? Is this for convenience or is there a commitment? In order to succeed there are a few parameters that I believe are the main components of any successful diet program. There may be more but these are

1) Nutrition: The diet must contain a list of foods from all of the major food groups. Our bodies need the elements that are provided by the spectrum of foods nature offers, including lots of pure water to flush our systems of the toxins that are stopping us from progress. ps… fast food is not a major food group

2) Education: There are a lot of diet books out there suggesting this and that but what we really need to understand is what has gotten us to the point at which we are at. If we are fat and sloppy now when we use to be trim and athletic, what has changed? Why are my kids fat? It’s never just one thing but rather an accumulation of poor decisions that have long term repercussions. It’s also a matter of understanding which types of foods contribute most to the ease of weight gain and finding the proper solution for your individual situation.

3) Exercise: Always a key component, exercise is the catalyst in increasing your rate of fat burning and weight loss. Exercise can be effectively incorporated into any diet program and staged to accommodate most current states of physical fitness. Walking itself can do wonders.

4) A Plan… with a Goal: Having a plan with no goal or a goal with no plan on how to achieve it makes little sense, yet we fall into this trap all the time. Perhaps, subliminally, we do this in order to avoid the commitment. Many of us just don’t get it but we all have experienced the results of such omission… little or none.

5) Commitment: A diet change can’t be “temporary”. Dieting needs to be a lifestyle adjustment with parameters to stay within. The attitude of dieting to lose the weight and then going back to the same old eating habits that got us there in the first place is absurd. But people like you and me have done it many times too often.

6) A Coach: Probably the most underrated of the 6 factors because the the coach can help you with the nutrition, education and plan plus be a reinforcement factor for your commitment.

This time around I am reinforcing my commitment and using the buddy system with recent business associate, Dr Cindy Meays. Her “Perfect Body Shape Program”, complete with food ideas, supplements, exercise and coaching seems to make a lot of sense. From what I understand, Dr Cindy’s program focus’s on Glycemic Awareness that provides the education and an Action Plan to put one on-track with coaching to reinforce my personal commitment.

So, here’s my starting point. I’m 52 years old, 240lbs at 5 feet 9 inches tall. I did a lot of body building and power lifting over the years and despite my current shape, I still carry a significant amount of muscle mass. My goal is to lose my gut and love handles, reduce to approximately 200 lbs and stay there.

Interestingly enough, this program suggests throwing away the bathroom scale and measure your progress in lost inches. The logic behind this is that in changing ones body shape in this program, you are likely to gain some muscle mass while losing the fat. Muscle is more dense than fat so even though you won’t appear to be losing a lot of weight, the fat inches will be melting off. This is not dissimilar to the regime put forward in Bill Phillips “Body for Life” where his emphasis is on both diet and rigorous exercise. “Perfect Body Shape” doesn’t appear to be as regimented as “Body for Life”. I have plenty of opportunity to walk and do other physical exercise at my day job. I may also set up the weights again although the heavy lifting will be avoided.

So, there it is. We will be starting this week and the initial program is 90 days. We will be keeping you up to date on the procedures and progresses we make each week by posting on Cindy’s blog. If you want to join me and others in this promising program, check out your Body Mass Index first at Dr. Cindy’s cindy.perfectbodyshape.com Perfect Body Shape. If you can commit to 90 days, then she will guarantee that you are successful. You can’t get better than that!

Dave O is an internet consultant and author who specializes in contract article writing and internet marketing. He has lived in British Columbia for almost 30 years and makes his home in Kamloops, BC. His interest in diet, nutrition and exercise began in the early 1990’s as he approached age 40 and became more aware of his change in weight and body shape.

Dave invites you to visit

Tags: diet, muscle mass, scars, weight Loss

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Self-criticism isn’t hard to come by these days. In this world of ultra-skinny super models and mega-fit movie stars, oftentimes we find ourselves taking a personal inventory and assigning positive and negative labels to those traits we find within. The difference between constructive criticism and destructive criticism comes in the form of the attitude we use while doing so. If we are judging the various attributes from a harsh light, then we are being critical rather than simply being aware. Self-criticism isn’t about looking at reality and looking for ways to positively grow, it’s looking at yourself, finding the flaws, and reinforcing the message, “You’re not good enough.” In this article, discover ways to reinforce the positive – and create an environment in which you are set up to succeed, not fail.

Most full-length mirrors should warn, “objects in mirror are not always what they appear”. Although a mirror is flat plane, reflecting light and the image standing before the glass, what we see in the mirror is often far from an objective impression of our true selves. Rather, it is an interpretation of a visual stimulus – very much a subjective self-appraisal that is influenced by our emotional state, our preconceived notions. Sometimes, when we feel out of control of issues or events in our lives, we see unsatisfactory changes in our bodies.What you see in the mirror is not a reflection of your body as much as it is a reflection of your body image. What’s in the mirror is your existing level of self-esteem. It’s your current mood state, your stress load, your hormones, your history, and your everyday life.

Take stock. As you start to criticize the image before you, the under achievements, or failures in your life, pause to reflect on your accomplishments. Have you made gains with your training program? What are they? Have you recently fit into clothes you haven’t worn in years? Write these down occasionally (if not daily) to further reinforce the pluses. It is important to move toward a positive goal: “lose ten pounds of body fat”, “gain fifteen pounds of lean muscle mass”, or “lose three inches in my waist and hips” - not just away from being overweight, thin, or simply not looking the way you would like to. Every step you take will bring you closer to being who you want to be.

Measure your accomplishments strategically.

o Compare your progress by body measurements… not by the image you see in the mirror or on the scale. Utilizing a tangible source to analyze your success is important in reinforcing the healthy habits you have committed to, in order to achieve your goals.

o Get your body fat tested. According to the American College of Sports Medicine, hydrostatic (underwater) body fat testing is the gold standard and most accurate of all. It is fairly inexpensive (ranging from $5 to $15, depending on what type of feedback is being offered in return.) If your gym doesn’t offer this service, call another gym that does and ask for information. Have another test done in 3 months and compare your results.

o Use before and after photos. While we may hate having them taken, those “before” shots are priceless. It is not about judging yourself for what you looked like when you first started, but appreciating how far you have come along the way.

o Create a positive support system. Eliminate the negatives from your life. Give yourself permission to re-evaluate friendships or relationships that cause you to view yourself in a negative light. You may need to separate yourself from those who influence your life with psychological negativity, verbal put-downs, and refusal to accept and support the changes you have decided to make.

o Give yourself positive self-talk. For every negative script that starts running through your mind, repeat five positives to emphasize who you are, how far you have come – or if you’re not there yet, how far you WILL go to make it happen.

Change your MIND. In the book Fattitudes byJeffrey R. Wilbert M.D., it is suggested that empowering yourself to eat responsibly, mindfully, and purposefully allows an individual to control eating habits which may be self-defeating. He continues to say that learning new ways to take charge of our lives can end feelings of helplessness as we learn to manage without self-defeating behaviors.

Deborah Low, a certified weight management and lifestyle consultant in Vancouver, British Columbia, states, “We have an all-or-nothing attitude: If we don’t do our full hour at the gym, we may as well sit around and eat junk food. If you feel guilty and punish yourself, you may eat ten cookies instead of 2. If you criticize yourself, you’ll never change.”

See if you can change what you see in the mirror by changing the thought pattern in your head. Next time you look in the mirror and see something you dislike, take a time out to ask yourself some important questions:

1. What am I feeling?

2. Is something bothering me?

3. How can I cope more directly with personal stress?

4. What can I do to meet my own needs?

5. How can I nurture the struggling person before me?

6. How can I value myself as a unique human being?

In all… Lighten Up! Don’t let the old adage, “he can’t see the forest for the trees” be your life’s map! Explore the good which others see in you, play up your attributes, minimize the things you dislike… but always, always put your best self forward. Taking stock of ourselves, our gifts, our talents, our challenges, and knowing we have made progress is equal to success.

For More Information Please visit the site that posted this article at: musclemx.com MuscleMX.com or you can jump into our popular fitness forum and join the many discussions at MuscleMX musclemx.com/forum.php (View Discussions Now)

Tags: muscle mass

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For those looking to defy the aging process, a number of treatments are available which help in removing the imperfections characteristic of aging. Antioxidants are first in line to fight the aging process. They control damage caused by free radicals in our system. The consumption of antioxidants has been proven to slow down and even reverse the damage cause by free radicals.

The consumption of vitamins and minerals in sufficient quantities also helps defy the aging process. This treatment is recommended for older people, who absorb less vitamins and minerals from their diet as they age.

Glycolic acid treatment, better known as fruity acid treatment, removes dead or dried skin to make the skin appear smoother. Glycolic acids are also formulated with bleaching chemicals, to correct areas of patchy pigmentation.

Retin-A is effective in patients who have fine facial wrinkles, or blotchy pigmented areas caused by sun damage. Sometimes, Retin-A is prescribed to younger, active individuals who want to combat the aging effects caused by sun exposure.

Caloric restriction is another effective treatment which is used to combat the aging process. Following this regime involves reducing calorie intake without reducing the quantity of nutrients. Caloric restriction helps by reducing the frequency of age-related degenerative diseases.

Since hormone levels also reduce with age, hormone therapy is an option. The most famous involves the human growth hormone. Hormone therapy helps by increasing muscle mass and libido, and strengthening the immune system. However, hormone therapy has its side effects, such as weight gain, high blood pressure, and diabetes.

A careful examination of your skin is vital in order to achieve optimum results. The type of treatment depends on your concerns and goals. Whether you are considering a surgical or non-surgical treatment, it’s essential that you consult a doctor who has training and experience with a variety of skin-management techniques.

i-AntiAging.com Anti Aging provides detailed information on Anti Aging, Anti Aging Eye Cream, Anti Aging Treatment, Anti Aging Natural Supplements and more. Anti Aging is affiliated with e-AntiAgingSkinCare.com Anti Aging Skin Care Treatment.

Tags: antioxidant, diet, mineral, muscle mass

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It’s that time of year again. The temperature is dropping. The nights are getting longer and the days are getting shorter. People during this time of year tend to sleep more, lose interest in physical activity, gain weight, experience more frequent bouts of anxiety and depression, and socially isolate themselves. Don’t let that be you this year! In the following article, I am going to discuss some ways you can beat the blues with exercise and the benefits you will experience.

First Things First

The first thing you need to do is obtain a medical clearance from you doctor to make sure it is safe for you to exercise. Exercise is meant to be a benefit to you, but if you use it incorrectly, you will end up worse off than before you started.

Set Goals Using the Smart Principle

SMART stands for specific, measurable, attainable, realistic, and tangible.

A. Specific: Answer who, what, when, where, and why. Who is involved, what do you want to accomplish, when do you want to accomplish it by, where is the location, why are you doing this, the purpose or benefits of the set goal.

B. Measurable: You must measure your progress. For instance, how many pounds have you lost, how many inches have you lost, how much body fat have you lost.

C. Attainable: You must be able and willing to attain your goal. When you do this, you develop the attitude, skills, and abilities to attain your goal!

D. Realistic: A high goal is much easier to reach then a low one because a low goal exerts low motivational force.

E. Tangible: Something tangible is experienced through the five senses; seeing, hearing, feeling, tasting, or touching. Can you feel your clothes fitting loosely, can you see the physical changes in your body when you look in the mirror, can you feel how wonderful it is knowing you look so good in front of your friends and family?!
Accomplishing your goals will help you master yourself and give you a higher sense of self worth.

Stay Consistent

You can only benefit by exercise by staying consistent. Allow yourself time each day to do some kind of physical activity. If your time schedule is tight, break it up into segments of ten minutes for example. Consistency makes you more productive. The more productive you are, the more you will accomplish.

Strength Train

Strength training has many benefits for you. Having a better looking body will help you increase your self image and self esteem. If you tend to gain weight this time of year, the increased muscle mass will help aid those unwanted pounds by boosting your metabolism. You will also have an increase in energy so you will not feel so lethargic all the time and be tempted to sleep so much. If you tend to get sick this time of year, strength training will help boost your immune system. Remember to strength train to your level of fitness.

Do Your Cardio!

Cardiovascular exercise holds many benefits for you. It is great for relieving stress! You can run or walk your pent up frustrations, disappointments, and anger off. You will have more clarity after a bout of aerobic exercise. Cardiovascular exercise increases your metabolism. It will help you control the body weight normally gained this time of year. Your heart will become stronger. You can lower your blood pressure, cholesterol, and heart attack risks through regular aerobic exercise.

Don’t Do It Alone

Your goals should be individualistic. However, exercising is something you shouldn’t keep only for yourself. If you are beginning to exercise, why don’t you find a fitness buddy? Maybe there is a friend or family member that does not exercise. You will be giving them the gift of health. Plus, you can hold each other accountable for your fitness goals. If that doesn’t work for you, attend a group exercise class. Group exercises classes are a great place to make new friends, learn new exercises, and relieve stress. There are dozens of classes offered so go after what interests you.

Summary

By now you should clearly see all the benefits regular strength training and cardiovascular exercise can bring you. I want you to encourage you today to reach and aim high for your goals. Nothing is holding you back. Take a step of faith and find the world of opportunities that will open up to you.

About Me

Who in the world am I and why should you listen to me? My name is Seth Albright. I am a graduate of Marshall University with a degree in exercise physiology, trainer, speaker, and writer. I have suffered from SAD and depression for many years. I have been in your shoes. However, I made the choice to do something about and so can you! I would greatly appreciate your feedback on this article. Please email me at

Tags: anxiety, cholesterol, exercises, Heart, muscle mass, sleep

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Tags: anxiety, cholesterol, exercises, Heart, muscle mass, sleep