Weight Loss Obstacles - How To Avoid Weight Loss Burnout

Have you ever woke up one day, usually a Monday, and told yourself that this was the day you were going to start living a healthier lifestyle. The extra weight you are carrying is coming off and for good this time. You're going to eat all the right foods and go to the gym loyally. You are feeling highly motivated and you're ready to roll! How long did it last? Was it a month or two, a week or two, a day? You are not alone!

This is a very common problem, people don't live up to their own expectations and then they dismiss it, usually by saying 'I don't have any will power'. So that's it, you tell yourself you don't have any will power and you let that excuse you from what you need to do to get it. The beginning stages of any exercise program are always the toughest. This is when people have the greatest fall off rate. Why? There are a few reasons. The biggest reason is that people do too much too soon. You want to lose weight and you want to lose it now! Well, if one day you're eating pizza and ice cream and sitting on the couch and the next day you're eating bean sprouts and working out for an hour and a half, a red flag should be going up. This is not going to last! These are examples of two extremes and going to the extreme in either direction is not healthy and not necessary.

I cannot emphasize enough how important small lifestyle changes can be if you want to lose weight. With diet, that may mean adding more fruits and vegetables instead of fatty snacks, avoiding red meat and fried food, avoid nighttime eating, if you eat because you are bored, do something so that you are not bored, just to name a few.

With exercise, that may mean going for a walk after dinner or at lunch, exercising 3-5 days a week for 30 minutes, actively playing with the kids, finding an exercise class that you enjoy, just to name a few.

Another top reason that people give up on themselves and their weight loss is impatience. When people start eating better and exercising they tend to think that the results should come very fast. There is a lot wrong with this way of thinking. First of all, it is very unhealthy to lose weight fast. In order to do that you must deprive your body of many calories and therefore vital nutrients as well. This also slows down your metabolism so you will have a greater tendency to gain the weight back. Secondly, you did not get out of shape overnight, it is wrong to expect it come right back to you overnight as well.

On average, a weight loss of two pounds a week is considered healthy. The key is to enjoy the process and all the great things that happen along the way to your goal. It has to be about more than losing weight. You will have more energy and that feels good, you will be in better spirits as well. You may start to feel more confident and strong. These important changes come a lot faster than the final goal, so savor them. Let them act as motivation to keep you going. Remind yourself that when you were eating junk and not exercising that you felt lethargic, out of control, possibly even depressed.

Everyone hits bumps in the road to health and fitness. When you hit one of these inevitable bumps, you have two choices. You can either persevere and continue on your journey or take yourself back to where you started. Obviously, you were not happy at your starting point or else you never would have started at all. We all want to feel good, be healthy and active, have more energy, and be strong and confident. So, the next time you come to a fork in the road, remember this, tell yourself you are worth the effort, and choose the right way, the way towards health and happiness.

Bringing Back The Push-Up

One of the most common questions people ask is how much weight they should be lifting. They always want to know if they should be lifting heavier weights or lighter weights and the reasons behind each decision. I am a firm believer in lighter weight and higher repetitions workouts. As long as you work the muscle to fatigue it will break down and rebuild and it is in this process that muscles get bigger and stronger. I like lower weight and higher repetition because it also builds muscular endurance, raises the heart rate and puts much less stress on your joints; it just makes sense.

All of that being said; the missing link for many people is body weight training. In other words, why use weights at all? You can get an incredible workout and see incredible results from doing exercises in which the only resistance is your own body weight. I know that some of you are already scoffing at this idea; it goes against everything you think you know, right? Well let's not forget that body weight training is the only training that gymnasts do and does anyone want to argue about their strength and the results they get? I didn't think so.

All too often we see people in the gym struggling to bench press huge amounts of weight and chances are that they could not perform even ten push-ups done correctly. Notice that I say done correctly. Plenty of people can do ten push-ups with their backs bowed or only coming down half way. The truth of the matter is that the push-up is one of the best over all upper body exercises on the planet and it gets ignored because the average person lifting weights has it in their head that they need to lift actual weights. Well your body is a weight so why not use it.

Another awesome exercise is the pull-up. Like the push-up it works the upper body like a whole, it is very functional and like the push-up, the average person cannot do them. If you are still scoffing at the idea of incorporating these back to basics exercises into your routine, I'm confused, unless you can actually do them and do them correctly. I mean what is there to scoff at when it is something that you can't do. Doesn't that tell you that it is something to work on and that it is worthy of your time? Doesn't that tell you that it just may be a missing link in your training?

There are many other exercises that only use body weight as the resistance and I suggest you learn more about them but I'm using these two because most people will know what I am talking about. If you do push-ups and pull-ups you will be working your rear deltoids, chest, biceps, lats, triceps, shoulders and core. This is what you want, you want to get the most that you can out of each exercise that you do, more bang for your buck so to speak.

Often in the fitness business we are always trying to come up with something new and exciting. That is all well and good and indeed there are endless possibilities out there when it comes to exercise. But sometimes we need to be reminded of the tried and true basics. Things like push-ups and pull-ups may have fallen by the wayside for many of us but the fact is that they work so why not bring them back.

Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website for more FREE health and fitness tips and a FREE Ebook titled 'How To Juggle Your Health and Fitness'!