weight loss and fitness by jimmypetruzzi

VIEWS: 9 PAGES: 5

More Info
									               Exercise and Weight Loss
To lose one pound, you must burn approximately 3500 calories over
and above what you already burn doing daily activities. This
obviously depends on your weight at the moment, and other factors
which contribute towards your BMR, Basic Metabolic Rate which is the
number of calories you burn are day at rest for example what your
body needs to maintain normal functions like breathing, digestion, etc

Nutrition and calories
McDonald's double cheeseburger contains around 460 calories

To burn off the calories in just that one burger, the average 150-pound
person would have to do moderate-intensity aerobics for an hour!

Add on a shake and order of fries and you might as well cancel any
plans you had for the half-a-day you'll need to spend at the gym to un-
do that one meal!

Good nutrition is very important for fat loss, and focusing on health
and health promoting foods is far more productive than focusing on fat
loss and denial of favourite foods.


Make Exercise Fun
   Swimming pool
   Classes
   Sports: such as badminton, tennis, squash, anything
    you enjoy
   Gym circuit training
   Dancing
   Horse riding
   Rock climbing
   Table tennis

The list is exhaustive, identify activities you enjoy doing and
integrate them into activity plan. Doing the activities you enjoy
will help you to stay motivated, contribute towards a healthier
life style
                      Goal Setting
Have a goal: e.g. sign up for a 5 km Fun Run


You can start losing weight right now by making a few
simple changes. If you can burn around an extra 500 calories
each day, you'll lose a pound a week. Try these ideas:

Instead of....          Do this...
Having an afternoon Drink a glass of water.
Coke                (calories saved: 97)
Eating a bacon
                        Eat some fruit and cereal
sandwich for
                        (calories saved: 185)
breakfast
Using your break to
                    Go for a walk (calories burned:
catch up on work or
                    100)
eat a snack
                        Get up 10 minutes early to
Wake up 5 minutes       some exercises, I.e. abdominal
early                   crunches (calories burned:
                        100)
Watching television Do 10 minutes of yoga
after work          (calories burned: 50
 So how does this goal setting technique work?

1. State your goal in the positive.

Think about what you want rather than what you
don't want. If you still come up with something
negative ask yourself "What do I want instead?" in
the context of weight loss what do you want?

……………………………………………………………………………………………

2. State it in simple terms.

If a five year old wouldn't understand it, it may be
too complex - unlike some goal setting techniques
your goal needs to be brief, simple and specific. I.e.
how many pounds do you want to lose and when,
what dress size would you like to fit in to, what size
jeans

………………………………………………………………………………..………….

3. State it in the present tense.

Make it as if it is happening now. I have, I am, I'm
doing... what are you doing right now, attending
this seminar is a positive step forward

…………………………………………………………………………………………….
4. Is it achievable and realistic?

Has someone else already achieved this or might
they achieve this? Is it realistic for you? If one
person can achieve something then so can you.

5. Set a time and make it an exciting outcome

There is some debate about setting a date and
some people feel uncomfortable about this. If it is
a small goal then do it. If it is a really big goal then
I advise that you leave the time for the moment
until it starts to look like things are moving.

……………………………………………………………………………………………..

6. Finally how will you achieve your goal?

For example

By going to the gym twice are week, going for a
walk twice per week, changing certain things you
eat, doing things in a manageable way to suit your
lifestyle, choose exercises and activities you enjoy

Remember not to over estimate what you can
achieve in a week and under estimate what can be
achieved in 6 months

………………………………………………………………

………………………………………………………………
World Renowned International Performance Coach &
Leading NLP Expert, NLP trainer



Jimmy Petruzzi has had the fortune to work in many countries with successful people
including Premiership Football teams, Top Athletes, Politicians, Businesses,
Entrepreneurs, TV Celebrities, Teachers and Schools, helping them to achieve peak
performance in all aspects of their lives using NLP

http://www.excelwithnlp.com

http://www.excelwithhypnotherapy.com

								
To top