Heading back in the right direction... A solid 3.4 pounds lost this week. I am expecting to be able to keep this up... I made a goal of another 15 pounds by Christmas (4 weeks) and to be at 100 pounds or more by my 1 year mark (40 more pounds from today's weigh in by March).

When you're first starting out with your exercise plan, it is all too easy to get discouraged. Working out is not always easy and if you don't take the right approach, quitting can be all too simple. However there are some techniques that you can use to make sure that you actually start to enjoy your workouts.

1. Wear Clothes That Fit

   First, you'll need to pick a gym that appeals to you and where you feel as though you fit in. Most cities have more than one gym so you can try out of a few on guest memberships to see which ones you feel comfortable with. If you can't find one where you fit completely in, try to schedule your workout for times when you won't have to worry about interacting much until you can build up your confidence.

2. Find an Affordable Gym

   Second, you'll need to pick a gym that doesn't cost too much. Some memberships can be pretty expensive and it is too easy to justify quitting when it's taking up a large chunk of your income. Try to find a gym that offers discount rates or see if there are guest packages that you can take advantage of.

3. Do What You Like

   Third, you'll want to find a gym that offers the types of exercises that you're interested in. Whether it's a spinning class, yoga or simple aerobics, having the classes you like at the gym will help you stay motivated. In addition, you'll also want to pick the classes with teachers that you like. This helps make it easier to go through the routine.

4. Reward Yourself

   Fourth, it is important to set up a rewards system with yourself. For example, if you go to the gym for five days straight, you can treat yourself to a special manicure, a video game or a movie. Just make sure that the rewards are not food related. By setting it up so that you have a tangible reward, you can train yourself to look forward to exercising.

5. Make Sure the Gym is Nearby

   Fifth, the distance to the gym is very important. Again, you want to avoid making it easy to justify not going. Whether it's close to your house or on the way to work, make sure that it is convenient enough so that you can't make excuses.

6. Mix It Up

   Sixth, variety is the spice of life. It is too easy to get bored when you do the same exercises over and over and it won't help if you have hit a plateau. Look for a gym that offers several different options so that you can change up your workouts. This can really make a big difference in how you look forward to exercising.

7. Set Reasonable Goals

   Lastly, you'll need to set reasonable goals for yourself and stick with them. Try rewarding yourself like we mentioned above when you reach them. Start small so that you don't get discouraged. Whether it's losing five pounds, or being able to spend ten straight minutes at top speed on the treadmill, set little goals to give yourself a reason to keep trying.

Photo Credits: 1

I have decided that I need a name for my current weight loss plan.  Why?  I have been writing about my (failed) attempts at weight loss for almost three years, and I really can’t look back at January of 2007 as my starting date, because I never really focused or put my heart into getting in shape.  So, for all practical purposes, September 29, 2008 is my real starting date.  From now on, I will refer to my current weight loss plan as -

The 929 Project

I want to lose 90 pounds by September 29, 2009.

My starting date was September 29, 2008.  Weight - 252.2 Pounds

My goal date is September 29, 2009.  Weight - 162.2 Pounds

Total weight loss goal - 90 Pounds

Click here to see my most recent weigh in.

I do want to say one thing about my goal of losing 90 pounds.  If I succeed, I will weigh 162.6 pounds.  I haven’t been at that weight in almost 15 years.  After losing an initial 50 pounds or so, I will reevaluate my goal, to see if it is still realistic.  I am 5 feet, 8 inches tall, and 162.6 pounds is considered a healthy weight for that height, but I might find that I am much healthier and stronger at a slightly higher weight, say 175 pounds.  We shall see.

I have not given up on fitness. I haven’t even been gaining weight. I’m exercising (though not as much as I should), and I’m eating healthiesh food (though not as much as I should). It’s as if I’ve been paddling in circles while trying to decide what this is all about. And I think, at last, I have an answer — or part of one, anyhow.

The long view
At my personal finance blog, I often write about the importance of setting goals. All of our financial decisions are based on our long-term plans, whether we know it or not. If we don’t have long-term plans, then we have no reason to manage our money. This leads to spending and to debt.

I understand this for personal finance, but somewhere along the way, my long-term physical fitness plans vanished into memory. I had a physical fitness goal when I started writing for Get Fit Slowly last January, but I’d forgotten it.

I remember it now.

It’s been a strange week for me. Last Saturday, I gave a presentation to about 50 people at the local public library. All this week, a local news station is running a series of clips featuring personal finance tips from an interview I did in August. On Monday, another local station called to see if I could do a live interview that evening. (I couldn’t.) And Wednesday night, I appeared live on a third television station.

When I got home tonight, Kris said: “The camera really does make you look heavier, you know.”

Ouch!

And suddenly I remembered my long-term physical fitness goal. I want to become fit so that when I publish a book — I now have an agent! — I don’t feel self-conscious during public appearances. (I struggle with those enough as it is without having to worry about how I look.) I want to lose weight and become healthy so that I can appear on television, so that I can make presentations, so that I can meet people who can help my career as a writer, and not worry that I’m being judged for how I look.

Charting a course
I realize that this goal is a little superficial. I should be motivated by goals like:

• Wanting to live longer
• Wanting to be healthier
• Wanting to be more active
• Wanting to avoid future medical costs

And sure, all of those things are great. But my actual long-term goal when I started this process was to get fit so that I could be ready to promote my writing career. When I think of the work I’ll need to do in a year or two, I know how I want to look and how that compares with my current state. My desire for change is a powerful motivator.

Now that I’ve remembered my long-term goal, it’s time for me to change course. It’s time for me to take back my brain. Over the next few days and weeks, I’ll attempt to create systems that draw upon this long-term goal as a means of affecting my behavior today. Instead of paddling in circles, I’ll chart a course to the future, and I’ll begin moving in that direction.

Montel Williams is a pretty popular talk show host with a rabid following, and given his journey with his own personal health, it is not surprising to see a book from him. This was actually a fascinating read that will provoke a lot of thought and we were not prepared to like it as much as we did. While the suggestions in this book are not for everyone, they do offer an alternative to getting healthy and losing weight.

The main premise of this diet plan is that you have three weeks to rethink your food choices and how much exercise you get. Montel provides food and exercise diaries that are designed to guide you and help you track your progress over these three weeks. Diet diaries are already known to be very effective when it comes to losing weight, so this is solid advice that anyone can benefit from.

He lost us a bit when it came to the “green drink,” which is a bit nasty in our opinion. Basically, it contains a bunch of what Montel calls “superfoods” that are designed to help you get your health on track. The ingredients are always changing so you run a low risk of getting bored, but we just couldn’t get past the whole yuck factor with this drink. That said, even if you aren’t brave enough to try the drink, the advice in this book is pretty sound and should be beneficial to most readers.

The main problem facing Montel is that he is not a diet expert or guru, but then again, that hasn’t stopped thousands of authors from hitting the best seller lists. While he may not have a lot of training, the book comes off more as a personal journey, with tips that worked for him. Considering that he does have Multiple Sclerosis and has managed to stay pretty healthy despite that, it does seem as though his personal diet and fitness plan is working for him.

This is one of the few diet books on the market that is really geared towards men, although women can still get a lot out of it. The recipes and food suggestions are perfect for guys that are used to filling meals and eating a lot. The recipes should help men stay full and still get the benefits of eating healthy. There are a few issues with his recommendations, and many of the foods are not perfect, but when looking at the big picture here, it is clear that this is a diet plan that may actually work for most people.

We really didn’t think that we would like this book, but it managed to avoid the pitfalls that so many celebrity diet books have. There are a few problem areas, but overall we found the diet advice sound, the fitness principles largely accurate and the recipes delicious. If you are stuck with diets that are not working for you, this may be the answer to your problems.

If you've ever tried reading a food label, chances are it's tough to get through all of the different amounts, crazy names and percentages. However, there is an easy way to read those labels to get exactly the information that you need to know in a lot less time. By targeting those labels you'll know right off the bat if it's something that will be beneficial for your diet, or might sabotage it.

The calorie count is probably the first thing that you should look at, since it is the most important. You'll need to keep track of how many calories you're eating every day to stay under your required amount. If the calories are too high, see if there is something you can replace that will keep you under your limit. Just remember to write everything down so that you can keep track.

The second most important piece of information on the label is the amount of fat contained in it. Most Americans eat more than 60 grams of fat a day, and that is usually considered to be too much. While on a diet, it's a good idea to keep your fat grams to around 30 per day. Log this information and if the fat content seems too high, find an alternative.

Next up is sodium, and this is an area that many people don't pay enough attention to. The average requirement for daily sodium intake is around 2400 mg. Unfortunately, most people eat way more than that. Always look at the sodium content to make sure that you're staying under your required amount. The foods to look out for in this area are ramen noodles, canned soups and vegetables as well as prepackaged lunch meat. Too much sodium can lead to high blood pressure as well as water retention.

You'll also want to look at the amount of carbs in a serving. Once again, most of eat far too many carbs. Think of carbs as sugar - one teaspoon of sugar usually equals about 4 carbs. That means one can of soda can have more than 8 teaspoons of sugar in it. If that seems like a lot (it is) this will give you a better appreciation of how much sugar you are really eating.

The last thing to look at on a label are the ingredients. One common ingredient contained in canned foods is monosodium glutamate. Many people believe that this is responsible for excess weight gain and if you are sensitive to it, you can end up with a migraine headache. While the studies are still out about the harm that monosodium glutamate or MSG as it is commonly known, it is best to avoid it. Yeast extract and autolyzed yeast also contain MSG, so watch out for those names as well.

Reading labels doesn't have to be hard. With this system, you can tell with a simple glimpse whether or not you should be eating that food. With practice, you'll be zipping along.

Photo Credits: 1

Trying to map out a new health plan can be difficult, especially when you are used to overeating on a regular basis. Many of us don't even realize just how much we eat and how this can affect our bodies. The key to weight loss is the simple formula of calories in - calories burned. If you're taking in too many calories, you're just not going to lose weight the healthy way.

Learning how not to overeat can be a difficult process, especially if you have been used to it for many years. Your stomach is pretty much trained that it needs a set amount of food and when it doesn't get that amount, it sends out signals to your brain that you're hungry.

In order to stop overeating, you're going to need to employ a process with a few different techniques. It may take awhile to completely retrain yourself, but it is possible. Don't get discouraged and keeping moving forward, even if you end up falling off the wagon. It's only a disaster if you don't get back on.

Let's look at a few ways that you can start training yourself to avoid overeating.  Personally, I went with 1-3 until I had figured out my diet and even now continue to rely on number 2.

1. Keep a log of absolutely everything you eat from the moment you get up to the moment you go to bed.

Don't forget to log what you drink as well. Sometimes, just seeing everything on paper is enough to make you realize how much you are eating. Talk with your doctor or nutritionist to see how many calories you really need, and then compare the two. Chances are, you're probably consuming more calories than you thought.

2. Start using smaller plates.

Even if it's only for your meal and not the rest of your family's, studies have shown that smaller plates really do help when it comes to weight loss. Eat only what is on that plate and avoid going back for seconds. You'll get that mental feeling of having cleared your plate, but it will be with much less food than you normally get. If you have difficulty with portion control, this technique can really make the difference.

3. Get a food scale.

It's tough to know how big a portion should be and having a food scale around really makes it easier. Chances are, what you thought was one serving is probably closer to two. It can seem a little frustrating and quite a bit crazy at first to weigh everything you eat, but after the first week or so it will become old hat.

4. Allow yourself your favorite foods, but cut back on their size.

In some cases, overeating is triggered by the feeling of being deprived. Instead of quitting all of your favorite foods cold turkey, allow yourself to eat them, but in much smaller quantities. If this is still a problem, try replacing these foods with similar versions that are lower in calories. There are new snacks that are packaged into 100 calories packs that are very similar to popular desserts and these can really help in this situation.

Photo Credits: 1

Also, I’ve taken 3 days off from running in November and I’m still on pace to hit my 90 miles this month.  I took both Saturday and Sunday off this week, so I’ve been playing catch up the last few days.  It’s nice to have a goal in mind that is attainable.  If I get off track a little bit, I just have to work a little bit harder and then I’m all caught up.

That’s a key point for people with my mentality.  If I let my problems get out of hand, then they snowball into bigger and bigger problems.  If I catch them in the beginning, I can get a handle on them and tackle them rather quickly.  I find this to be true with maintaining a clean house, doing my family’s laundry, planning the menus and lots of other household chores that fall into my domain.

I think that part of the reason that I’m not losing weight is that I’m not gaining weight either.  I don’t see maintaining weight as a problem (even though my weight is still too high) and so therefore I’m not really working very hard to lose it.  If my weight started to creep up, I’m sure I’d hit my diet and get the trend reversed rather quickly.  Maybe Pam should adjust the scale so I’m heavier

If you want to get the most out of a running regimen for weight loss, setting crazy weight loss goals and then running like crazy may not be the most advantageous way to get things done. Here are some tips for running for optimum weight loss.

- Running often has numerous other impacts besides just your calorie burning effort and weight loss. You will build strength in your legs and abdomen, will impact your heart rate, and may even become more flexible. Try setting other realistic and measurable goals that can be tracked during your running. Give yourself a fitness test and look at the other ways that you are becoming healthier through running. Can you touch your toes? Can you run a mile more quickly? Are you suddenly able to run for longer periods of time without feeling tired? These are all measurable goals that can help you get the most out of your running routine, even if the scale is not always showing you the results that you want.

- Mix things up with different types of running. Take a long, leisurely jog on Monday, then when you go out on Wednesday, run for a shorter period of time but on an incline instead. To toss things up further, go out on Friday with a much higher intensity level in mind. Sprints can take off the fat and burn off the calories more quickly than leisurely jogging, so end your running regimen for the week with a few good hard sprints. Each of these types of running burns calories at completely unique rates, and they also impact different parts of your body as well.

- To make your runs last longer, mix them up with small walking periods. Run for a few minutes, and then slow to a walk to catch your breath. You may find yourself doubling or even tripling how long you are out there, if you give yourself small breaks to catch up and regulate your heartbeat and breathing again.

- If you find yourself having trouble mustering the motivation to go running, bring an iPod or another mp3 player and focus on that instead. If you're not interested in music, consider bringing an audio book. Some mp3 players can even pick up on radio stations, so you could be listening to NPR or your favorite rock station while running along your favorite trail. This may be the perfect amount of distraction to help you forget how much you didn't want to go running today.

Running is a great way to lose weight, build strength, tone muscles and even improve flexibility. Running can improve your heart function and lung function and give you a better overall sense of health. Sometimes it just takes a little extra motivation to get the most out of your running routine. Implement one or more of these tips into your regimen and you may see a completely different side of running, finding it more enjoyable than ever before.

Photo Credits: 1

Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through...

We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation...

Here is how I prepared... (Water, Water, Water)

Pre-exercise snack... 5 almonds and 1 serving skim milk mozzarella.

Morning Exercise: I went to the gym and did 30 minutes of cardio (20 fast uphill walking and 10 stationary bike.) I then lifted weights...

Breakfast: 2 serving of egg substitute (1/2 cup), 2 servings fat free american cheese (2 slices), 1 serving of non fat cottage cheese (1/4 cup). About 20 minutes after breakfast I had 3 large asparagus which is 2 carbs.

Lunch: 2 servings slices turkey pastrami (3 slices). 1 serving skim milk mozzarella.

Then right before leaving to go to my in-laws I had 5 almonds.

So far my daily count is 9 protein and 2 carbs... (I get to exchange nonfat cottage cheese and cheese for protein plus 10 almonds.) My doctor mentioned I could have a 5 almond snack, but it is not in my book so I will have to ask how it counts...

I brought a nonfat no sugar dressing to dinner...

Dinner:

The hors dourves... There was an unleavened pizza that looks really good, but I opted for broccoli dipped in the salad dressing I brought. I estimate I had 1 serving of broccoli.

The actual dinner was the hard part, but it was easy enough... I had just the broth of the mathza ball soup and chicken with the skin pulled off. I had a leg and thigh and ate a little more than 1/2. I also had asparagus and zucchini (both were done to perfection on the grill.)

I estimate my total count for the day being 13 protein and 5 carbs.

So what was the temptation... The unleavened pizza, the excellent wine that was served, and the matzah ball soup... Desert was not a temptation as I was full after the meal.

If you are facing a known event were temptation will be present... I encourage you to follow my example...

• WATER
• Exercise early in the day
• Eat well but within you diet before the meal leading up to the event
• Eat 5 almonds 1/2 hour prior to the temptation
• Bring you own salad dressing because you can have all the salad you can eat

I may have accidentally stumbled onto the perfect sugar substitute: Agave Nectar.

Agave Nectar (or Agave Syrup) is made from the heart of several agave species... It is made from the same starting point as tequila, the heart of the plant known as the piña. It is 3 times sweeter than sugar, but what really makes this a special food is the fact that it has a glycemic index of 32 (very low) and does not affect blood sugar levels.

The main carbohydrate is a complex carbohydrate called inulin or fructosan. It is this carbohydrate that gives both the intense sweetness and the very low glycemic index.

I personally experienced the sweetness and great taste of this product on vacation... The restaurant was offering a marg-o-jito... Mint and a lime muddled with one tablespoon of agave nectar (The recipe then called for mixing muddled mixture 2 to 1 fresh squeezed lime juice with blanco tequila.) I had them mix it 2 to 1 blanco tequila to fresh squeezed lime juice... The result was one of the best tasting tequila drinks I have ever had... But it was a little too sweet for me so I ended up mixing the second half of my drink with a glass of water. Perfection in a refreshing form... My recommendation for this drink...

Ingredients

• 1/4 lime
• 1 Mint leaf
• 1 Tablespoon raw agave nectar
• 2 oz premium blanco tequila
• 1 oz fresh squeezed lime juice (substitute Odwalla Summer Time Lime)
• 3oz filtered water
• ice

Recipe

1. Muddle 1/4 lime wedge, 1 mint leaf, 1 tablespoon raw agave nectar, with some ice. How to Muddle
2. Mix muddled mixture with tequila, lime juice, and water.
3. Pour over ice in a tall glass.

The process of starting a diet is probably one of the most difficult steps you can take when you’re getting started on the road to fitness. It’s not easy to commit to making changes in your life, especially if they are big changes, and it is all too easy to keep putting them off. Years later, you still may never actually get around to starting that diet.

Setting a specific date for a diet may not work either. Once again, it’s all too easy to push it back until you just forget about it. How many of us have said, “Oh, I’ll start my diet on Monday… Tuesday… Thursday…” and it just never gets done? If you don’t think that you can stick to a specific date or time, it’s probably best to avoid using this form of motivation to get on a diet.

Another major concern is the overall timing for your diet. There are things in our lives that we cannot control, and starting a diet in the middle of chaos is a great way to set yourself up to fail. Let’s look at a few big events that should never go hand in hand with a new diet.

Starting a new job –

This is a killer for many people. You want to make a good impression, you want to look your best, and naturally, you may think about dieting. However, with the added stress that comes with starting a new job, the need for the right kind of energy, dieting at this time is not ideal.

Right before school starts –

Once again, we’re dealing with a stressful event, whether you’re the one going to school, or your kids are. It’s all too easy to get swept away by activity and lose your focus on your diet. You’ll need extra energy and a strict diet at this time can just be too difficult to maintain.

Family crisis –

You can’t really plan these and they usually strike at the worst possible time. However, trying to diet through grief, or added stress is not recommended, especially if the diet is strict.

So, now that you know when to avoid starting a diet, when you should start? The best answer is today, right this second in fact (as long as one of the above events is not looming). Make that move right now to say I am now on a diet. I’m starting this second and I will not put off until tomorrow what I can get done today. It’s a cliché – but it works. Stop putting off your diet plans, but don’t beat yourself up if something outside of your control throws you off.

As soon as you are back on your feet and settled, start that instant towards getting back on your diet plan. The less time you waste, the less you put off the inevitable, the more likely you’ll be able to achieve your weight loss goals – starting today.

Photo Credit: 1

Sometimes I wonder if this type of training is actually better for you than traditional single muscle/single movement isolation exercises.  Well, it turns out that the verdict is still out.  According to a recent article in the LA Times:

Many trainers do only functional training with their clients because they believe that it produces better overall results and that it improves their clients’ ability to do everyday activities, such as reaching for a high shelf, golfing or bending to pick up objects.

Other trainers feel strongly that functional training is not more effective, just more complicated and unnecessary for the average person who does not have a sport-specific goal or unique rehabilitation need. Many of these trainers also believe that doing these patterns with weight or resistance creates unnecessary risk and potential for injury, especially if done incorrectly.

So what do you guys think?  A lot of you work out with weights.  Are you a more traditional weight lifter, or are you functional?  I like to do both types–switching back and forth when my routine needs a refresher or when my body adapts.  Currently, I’m in a traditional phase.  But now that my back is feeling 90% better, I think I’m going to sign up for another set of training sessions at the gym.

Whichever type you believe in doesn’t really matter.  We all know that building muscle and burning fat is  key to turning our bodies into metabolic machines that help us in our goal toward achieving long term weight loss.  Right?

If you are ready to make that commitment towards getting healthy and losing weight, you'll need to come up with a fitness plan that works for you. While it's great to set really high goals, it's all too easy to become discouraged and give up if you can't reach them. In order to build a fitness plan that is going to work for you, you'll need to keep the following considerations in mind.

1. What are you physically capable of handling?

If you are just starting out, there is no way you're going to be able to run a marathon. Instead of setting sky high goals, try for the more reasonable ones. For example, start with 30 minutes of aerobic exercise every other day. This makes it much easier to begin and you run much less risk of being disillusioned.

2. What type of exercise fits your personality the best?

If aerobics make you homicidal, then don't pick this type of plan. It's all too easy to give up if you're ready to wring your instructor's neck. If you like to keep to yourself, try spinning instead. If weight lifting is more your scene, don't waste your time on exercises you won't be interested in. The key is finding what fits you, not forcing yourself to fit into something.

3. What will your schedule allow?

It is all too easy to claim that you're too busy to exercise. Work can get in the way, but there are ways around this. Don't schedule your exercise for parts of the day that you won't be motivated to keep. For example, if you are not a morning person, an exercise plan that starts at 7am every day is not for you. It's just too much to ask to reinvent your whole life. Pick a time that is convenient and you'll be much less likely to skip it.

4. What exercise do you enjoy?

It's pretty easy to say none, but there are creative ways that you can exercise and have fun while you're doing it. Try a couple of different methods and see which ones you enjoy the most. Then, stick with those, at least at first, so that you'll be able to stay motivated.

5. Find an exercise buddy.

We can always shirk off exercise time when it's just us, but if you have a committed buddy, it gets a lot harder. Just make sure that your buddy is really motivated. It won't do you much good to pick a partner in crime, since the temptation to cheat will be too high.

Once you have figured out what type of exercise is right for you, start slowly. You can't climb Mount Everest today! Start small and then gradually add in more time each. As you start to see the results, you'll be more motivated to keep going. If you fall, get back up again and start over. By sticking with your plan, you will get results.

Photo Credits: 1

I’ve gone 50 days without eating sugar, flour, potatoes, or bread.  I haven’t had a single piece of candy - or gum.  I’m completely done with soft drinks and I only drink water.

On September 29, 2008, I finally decided to focus, with all of my energy, on losing weight.  I created my Health Optimization Plan and my Weekly Workout Plan - and I’ve (religiously) stuck to them both.

My diet, such as it is, consists primarily of -

Strawberries, almonds, cucumbers, lemons, lettuce, cashews, green apples, grilled chicken, turkey, lean beef, pecans, eggs, and water.

Basically, I’m following a lower-carb diet, as suggested by Doug Kauffman from Know The Cause.  For the first four weeks, I was taking several anti-fungal supplements and now I’m taking pro-biotics.

I’m rarely hungry, and when I am, I simply eat one of the foods on the above list.  I feel great - I feel better than I have in 5, maybe 10, years!  Seriously.  I’m exercising (a minimum of) 5 days a week, I’m sleeping better, and I have so much more energy.

I’m going to do this.  I am going to reach a healthy, sustainable weight, and I’m going to feel good about myself.  This time, unlike any other time in my adult life, I’m absolutely committed to being healthy.

50 days down, a lifetime to go.  Rock on!!!

The Martha's Vineyard Diet rocketed to success and the author, Dr. Roni Deluz is already well known for her other diet book, 21 Pounds in 21 Days. This book is an extension (more of a second edition) of the first book (the title is even very similar). While the book is well written and contains some helpful information, I was a bit disappointed that a holistic nutrionist didn't go into more detail about making those changes that are necessary towards keeping weight off.

While it's great to lose 20 pounds in three weeks, it's really not that healthy. How much of that is just water weight that will come back as soon as you start eating the same foods you were before you started the diet? The answer is usually more than half. The main problem with this diet is simply that it is not well balanced, it doesn't address future concerns and it's a little too much like a fad diet to be a book that we could recommend.

This diet requires a lot of intensive food preparation that will throw off a lot of people that are busy. You'll basically be living on soup, but you'll have to make everything yourself. While this is great if you've got a lot of time on your hands, this isn't a diet that's going to translate well for someone that needs to stay on their game for work.

In reality, this is a detox diet that aims to quickly flush everything out of your system. While the author claims that the soup is satisfying, most people get pretty sick of it after three days. The key to a successful diet is finding ways to blast apart the usual excuses, such as I'm too busy, I'm starving, I feel deprived. This diet accomplishes none of these things. It's very hard to recommend a book that is simply not going to be useful to anyone over the long term.

That's not to say that detoxing isn't important. With the majority of diets in the United States, it's a given that we all need to eat healthier and stop ingesting so many chemicals. Detoxing is a good way to lose temporary weight, but if you want to keep that weight off, you're going to have to make some lifestyle changes.

This book is great if you just want to carve off a few pounds or see really quick results. The bad thing is that those results are going to be pretty short lived. It feels like the book is simply trying to capitalize on a trend and doesn't really address the issues that cause weight gain in the first place. Fast results are great, but the depression that sets in once that water weight comes back, is going to be a lot to handle for some people.

Overall, this is not a book that I could recommend to any dieter. There simply isn't enough solid advice or good information that you can take away from reading it.

It is common knowledge that making lifestyle changes can have a big impact on how much weight you lose and your chances of keeping it off over the long term. What isn’t as clear is how to effect those changes, especially if you are trying to lose weight on your own. Lifestyle changes are vital, but if you don’t know where to start, they can be a little difficult to accomplish. However, by learning how to make small lifestyle changes now, you can get that foundation you need to start working towards permanent weight loss. Let’s look at just a few ways that you can make lifestyle changes, starting today.

First, you’ll need to figure out where you want to start. Whether it’s eating healthy, getting more exercise, or quitting bad habits, pick one area to focus on first. This will help you avoid getting overwhelmed and you can always add new lifestyle changes in once you master the first one. For many of us, it’s that first step that is the hardest, so pick a lifestyle change that you can easily stick to.

Once you have this decided, figure out how you are going to implement it. It sounds a bit analytical, but if you break everything down into easy to follow steps, those changes will not be as difficult to make. For example, let’s say that your first lifestyle change is to cut processed foods from your diet. You can start small, so that you don’t find yourself missing these meals, and gradually increase the amount of foods that you are cutting from your diet.

Stop eating out once a week, or put away that can of green beans and make some that are fresh. Each day, try to find new ways to cut that processed food out of your life and before you know it, you’ll be completely free. It doesn’t take very long to get to this point, once you get past that first step. Other examples would include walking around the block once a night, then gradually increasing that to twice, and before you know it, you’ll be doing ten laps in no time at all.

Lifestyle changes sound hard and they sound complicated. But, if you can change that mindset and find a way to make little changes, they will add up to big changes later on. Don’t let the specter of changing your entire way of life weigh you down and keep you from taking that first step. Find a way to start small and build up your efforts. This is probably the easiest way that you can start making changes right now – and keep making changes as you progress.

The key to lifestyle changes is knowing what you need to do, finding a way to implement that and sticking to it. By starting small, you’ll be much more likely to be able to stick to your plans and implementing them will be much less stressful.

Photo Credit: 1

Where’s this coming from you may ask?  Let me back up a bit first before I tell you.  Friday night, I got to hang out with my buds from the school where I used to teach.  The football team had a playoff game down in my neck of the woods so a bunch of the guys came down to watch it with me.  We had pre-game burgers and beers, and post game beers as well.  And our team whooped the other team.  It was a really fun night.

I’ve often said that the only things I miss about teaching are my colleagues and my kids.  For those of you who might not have ever done it, teaching is a really stressful job.  Planning lessons and interacting with the kids is the best part of the job.  Assessing, cleaning up , dealing with parents, and struggling through the bureacracy of Oregon education is a battle that is lost by all but a few educators.  There’s no doubt in my mind that my life now is much less stressful than it was when I quit teaching in June of 2005.

And Friday night, my buddies proved it.  Sitting at a table with five other educators in various stages of their careers made me appreciate how lucky I am.  They’re still talking about the same problems that they were talking about 3 1/2 years ago.  None of them are gone, few of them are better, some of them are worse.   My friends are more stressed out than they were when I left (except the one who retired).  None of them have the time to take care of themselves like I do.  They work too hard and get paid too little.  And they still eat the same crappy cafeteria food day after day for lunch.  But you know what amazed me most about the night?  It seems like they still love fighting the fight.

So on Friday night, my friends reminded me of how lucky I am to be able to stay home with my kids and raise them the way that we feel they should be raised instead of having to put them in a daycare and hope that someone else can do it as good as well as we can.  They reminded me of how lucky I am to be able to eat better than most people.  They reminded me that I have more of an opportunity to take care of myself than most people.  They reminded me that my kids aren’t as stressful as I make them out to be and that I should not be using them as an excuse to not live a healthy life.  They reminded me.  Now if only I can remind myself when they’re not around.  Thanks guys! I miss you.

Many of you that watch The Biggest Loser are already familiar with the author of this book, Bob Harper. He's one of the trainers on the show and has already provided millions of dieters with inspiration and advice on getting fit and losing weight. Let's see how well his book stacks up against the competition and whether it's really worth the cover price.

From the start, we were hooked with this book. Harper starts off with dealing with the emotional issues that affect so many of us that are overweight. For the vast majority of dieters, unless these issues are addressed, diets are an exercise in futility. The first major benchmark that Harper passed was also his emphasis on changing your lifestyle, changing the way you eat and changing your future. This is the standard by which we judge all diet books, and unlike so many out there, Harper included all of these points in his book.

This is certainly not a fad diet, and if you're going in hoping to lose ten pounds a week, chances are you're going to be disappointed. What it is - is a healthy alternative that will help you lose a lot of weight and keep it off for the rest of your life. When you read the book with the right mindset, it becomes so much more useful than the legions of other books, fad diets and miracle plans. Sure, the results are going to take a tiny bit longer, but you're going to be able to enjoy them a lot longer.

The book contains twenty different sample menus that will provide you with more than enough variety to keep losing weight without getting bored. Harper did a great job picking the right balance of foods for each menu so that dieters don't feel deprived. There are some really great suggestions and for this alone, the book is well worth its cost. However, there is a downside and one that probably should have been thought out before the book went to press.
There are no recipes, which for those of us that are lucky to boil water, this is a definite drawback. You can't provide someone with a plan for the future and then fall short when it comes with the blueprints they're going to need. Thankfully, most of the recipes can be found online or in most cookbooks, so this wasn't enough for the book to get a black mark against it.

If you're looking for a solid diet plan that really works and has documented proof of working, this is certainly a book that you need to read. For anyone that wants to make that commitment of losing weight and keeping it off, this is certainly one of the best on the market.

It's easy to see why the contestants on The Biggest Loser get such fabulous results. When they're working with a trainer like this, they can't help but succeed. We highly recommend this book to anyone looking to lose weight or just get healthier.

Here’s today’s workout -

• 5 Minutes Walking Warm Up On Indoor Track
• 11 Minutes On Elliptical (I really focused on getting my heart rate above 150.)
• 3 Sets Of 10 Seated Leg Extensions
• 3 Sets Of 10 Seated Leg Presses - I can now press the entire stack, 425 pounds, 10 times!
• 2 Sets Of 10 Seated Leg Curls - My hamstrings hate this exercise.
• 22 Minutes On Elliptical (I did a brand new routine - labeled aerobic on the elliptical - which focused more on the arms, and also had me going in reverse for a brief period.  I’m not sure I’ll do this version of cardio again.  I didn’t feel the same intensity that I do when I do the intervals.)
• 5 Minutes Cool Down On Indoor Track

When working my legs, I like breaking the cardio into two segments.  The cardio works my legs, so I’m working them for well over an hour.  When I’m finished, I feel great - exhausted, yes - but great.  As a side note, I’m going to have to look for a replacement for the leg presses.  I really need to do some squats, but I worry about injuring my back or neck.

I don’t belong to a gym because our apartment complex has one. It’s not very big and doesn’t have everything that I would want, but the price of free is the right price for Lazy Man and Money. My wife on the other hand, is used to a nice gym and going to the free one would be a considerable step back - and probably result in her not wanting to go to the gym as much. As such, she has her gym and I have mine - until this past Saturday, when I decided to check out this body pump class she’s been raving about.

I had no idea what to expect. I figured it could be really easy. She had said she started at 2.5 pounds and is now up to 12. As a guy, this kind of weight seems like child’s play. The other side of me said, “Remember, aerobics and yoga class tend to hurt you real bad. Don’t get cocky here.”

For those not familiar with Body Pump classes, the concept is pretty simple. For an hour or so, you listen to music and lift weights… as you can tell, small weights… about 33,976,399 times per song. I had no idea that it was going to be same motion over and over again. Fundamentally, I don’t like this approach for me because it’s not what the body builders would do. I’ve read numerous studies that suggest lifting really heavy weights a few times with long breaks (3 minutes not being unusual) for the muscles to rest is the idea way to make strength gains. This seemed like a good way to just hurt yourself by overdoing one movement too much without adequate rest.

It’s two days later and my triceps are in complete pain… I can barely lift my hands to my head. Scratching my head is so painful right now that I get up and rub my head on a wall. Nonetheless this tells me that it’s doing something (hopefully something good) and I plan to go back for another class on Wednesday. Before that I think I’m sticking to healing or cardio. My cardio might not get too far as my quads felt like they might explode climbing the stairs yesterday.

Perhaps it’s time for me suck up the money and pay for the gym.

Recommended by Lazy Man: Zecco.com - Join now and trade stocks for free (no commissions).

Summer is almost here and if you're trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you're not used to exercising in hot weather, it's also very easy to get sick. Let's look at some ways that you can keep exercising, even if the mercury is rising.

First and foremost the key to successful exercise in the warmer months is to get plenty of water. You'll be sweating more and you can dehydrate much more quickly. But you can't stop with just water. You'll also need to make sure that your potassium and sodium levels are good so that you have enough energy to keep going. Sports drinks are a good solution, but they do contain some sugars. Try to find the lowest calorie option and make sure that you drink it before, during and after your exercises. A salty snack is a low calorie option; like five almonds before exercise.

In order to avoid getting overheated while you're exercising, you're going to need to modify your plans a little bit. For example, if you usually walk or run in the afternoon, it is a good idea to try this in the early morning or early evening. It will be much cooler and you won't have the sun beating down on you. If you live in a really hot climate, try to find some creative ways to get your walking in without withering.

In this case, you can go to a mall where they have air conditioning and get your walking in while you're inside. This is a very safe way to get your exercise done no matter how hot it gets outside and it is also useful during summer storms or inclement weather. Even if you're not used to walking or you normally do other exercises, adding in some walking in a mall can be a great substitute when it's too hot out.

If you normally exercise in a gym that is climate controlled, you shouldn't have too many problems with the heat. Again though, you're eventually going to have to go outside and you'll need to make sure that you didn't deplete your body's store of water and nutrients. Just because you exercise where it's cool doesn't mean that you can skip proper hydration.

If your home or gym is not climate controlled, it can be pretty tough to want to go and get even hotter. Place a fan near you to help the air temperature feel cooler while you exercise and make sure that you don't overdo. Break your workout up into five or ten minute blocks and allow yourself a breather in between. This will help you avoid getting overheated.

Summer exercise isn't easy and in most cases, it's even more difficult than trying to get fit during the winter months. However, by staying safe and keeping hydrated, you can ensure that you'll stay on your exercise plan no matter what the weather throws at you. Just remember - hydration and moderation is key.

Photo Credits: 1

Most of look at dieting as a drudgery, as something that should be dreaded, and as such, many of us either fail at getting started, or can’t stick to it. What if you could change that mindset and look at dieting as being fun? How would that impact how you feel about losing weight? Chances are, it would make it a lot easier and you’d be surprised at how simple it can be to change your mindset and get some great results. Let’s look at just a few ways that you can make dieting fun.

1. Set up some great rewards.

When you’re working towards something that is really exciting, it’s just a whole lot easier to get there. Try setting up fun rewards for yourself for reaching specific milestones. Whether it’s losing ten pounds, or getting healthier, you need to find a way to reward yourself in a fun way. Just remember that this fun should not include food rewards, or you’ll be sabotaging all of your efforts. Try to stick with fun rewards that involve some sort of activity, or even relaxation. You’ll be much more likely to want to stick to your goals if you set yourself up for success.

2. Make it an adventure in learning new ways to prepare food.

This is a great way to make dieting a lot more fun and you’ll be bolstering your cooking skills while you’re at it. Get some new cook books and try out brand new recipes that you normally wouldn’t even touch. Make it an adventure to try out new food from different countries, and challenge yourself to find healthy ways to start preparing your regular food. Once again, by putting an element of fun into your daily food regime, you can easily start looking forward to eating healthier and that right there can mean big success.

3. Join a fun exercise class.

Exercise is hard for many people due to repletion, as well as the physical effort that goes into it. However, if you can find an exercise class that is also fun, you may find that you end up looking forward to going. Sweating to the Oldies is successful for a reason – the participants have fun, even though they are working out. Look into belly dancing classes, hoop dancing or other fun ways to get active and burn calories. You’ll undoubtedly find that getting to the gym is a whole lot easier when you do.

4. Have a friend join you for some competitive fun.

When you’re held to accountability by a challenge it’s a lot easier to have fun with what you’re doing and to stick to your goals. Try racing a friend to see who can lose weight faster, or reach certain fitness goals. You’ll be having fun while you stay competitive and for many, this is just the right motivation to help them lose weight and get healthier.

These are just a few ways that you can introduce an element of fun to losing weight. Get creative and see how many you can come up with!

Photo Credit: 1