Sudden Change - Unlock Your Potential

Many ads show miraculous and instantaneous change in the personality of people undergoing a weight-loss program. People tell about how their life was full of misery and humiliation before the program and how it all changed in a matter of months by taking the program.

While all of the claims made by these ads are not true, some may be. What these ads fail to mention is that the models have been pulling back their stomachs in the post-diet pictures and that they have had a change of wardrobe, giving them that polished look.

However, all of it may not be untrue. It is possible to have visible results in any diet program. One should remember that the results vary for everyone and depend on many factors including the surroundings and physical health.

Also, there are pictures of crash diets showing tremendous change in the person in a matter of few days. However, these pictures are often resized to show a smaller version of the original photograph. This leads to an illusion that the person has ha a drastic weight loss.

All the above mentioned examples are of those people who are likely to put on weight again at a faster rate than those who had been exercising. One should remember more effort you put, more you get out of it. The less you change your lifestyle, the less probability of retaining that change.

One should always look for the safest and the fastest way to lose weight, which is not generally the easiest. You don’t want to bounce back to your flabby self too quickly that it would lead to health problems particularly strokes. However, the changes must not be too fast as with an eating program, you want to gradually shift to healthier eating habits and at the same time enjoy what you are doing.

First you want to get into some kind of cardiovascular activity. This will help the greatest in burning fat. Here's a sample beginner program that you can try:

Week 1

• Day 1- walking-20 minutes
• Day 3- walking-25 minutes
• Day 5- walking-20 minutes

Week 2

• Day 1- walking-25 minutes
• Day 3- walking-20 minutes
• Day 5- walking-25 minutes and so on…

You should keep this up until you are satisfied that you are doing well and are in a good cardiovascular shape. Also, you may not want to walk. Rather, you may use a stationery bike for this part. You may however not aim too high as this may lead to mental fatigue and frustration which you want to avoid at all costs.

Next step is some resistance training, which will give you an overall better shape and make you appear small. Also, it would workout your flab areas better than the walking. However, it leads to a higher degree of fatigue and burnout rate is certainly higher. Thus, proper planning is very important.

Below is a sample program to help you have an idea of the training you need to have. Remember, the program can be changed according to your comfort and to target specific areas.

Monday : Pushups, as many as you can for 3 sets. Side laterals, 3 sets of 15 repetitions

Wednesday : Lunges, 15-20 for 3 sets. Rowing, 3 sets of 15 repetitions

Friday : Bicep Curls and Tricep Presses, 3 Sets of 15 repetitions

You can do abdominal crunches as well after each workout. Try three sets of 20-25 but do not use any resistance. You don't want your waist any thicker! Incase you don't know, a repetition or rep for short is one performance of an exercise and a set is a group of repetitions. You can rest a minute or so between sets, usually when your breathing returns to normal.

Remember to warm-up before the actual exercise by stretching the muscles and by a light cardiovascular activity. This would help in getting the blood to flow in your muscles and prevent any sudden strain. Also, remember to stretch-out the muscles after the workout to release any tension in the muscles. Since one would not be doing heavy training or working on big muscles, there is a very little chance of any injury of any sort.

One should note here that any kind of resistance will do perfectly. Whether it is weights, soda cans or rubber bands, it would work fine because you just have to get in shape and not train for an Olympic medal! Doing this program will ensure you greater success than if you didn't exercise at all.

More Encouragement

When you are working out and you get hungry or its time to eat, just try something different. Try a grilled sandwich or a lean meat burger. This would not only help you come out of the stress by pleasuring up, it will not affect your diet. Just take care with what you take with these things as that will be the only real concern.

Studies have shown that it takes about 21 days to form a habit. Also, it is never easy to get away from a habit. So, if you think that you are getting habitual to anything, be it an exercise regime or a food item, change it before the 21 days. This would not only rev-up your diet but also ensure that you are always on the right track.

However, accidents and mistakes are all part of the life. There would be some times where you can’t resist yourself in time and it leads to a habit formation. Don’t get depressed. The habit which has been formed can be left in the same time-period of 21 days. You just have to be self-conscious and have the will to resist it. The best way is to try and not think about it at all.

If you follow a diet plan, results are sure to come by and often within three weeks, you would notice a change. The idea is to cash in on that change by feeling proud of it and continuing the plan. When you are on a maintenance program you won't have to do a fraction of what you are doing now. Keep that in mind to look forward to!

Key points

• It is impossible to get rapid externally visible results quickly and even if achieved these cannot be held for long.

• Exercise helps you burn your extra fat regularly and thus helps you to keep of extra kilos for long.

• Aerobic and cardiovascular activities are the most effective for fat burning.

• Weight or resistance training in which we basically work against some form of resistance is the most effective for weight loss and also helps you to get a good figure.

• Exercise will produce slow but continuous results if you are consistent.