3 Steps To Permanent Weight Loss For Women

When we talk about losing weight we are directly overwhelmed dump the concept of eating less and exercise more. Even exercise and healthy eating are appropriate requiring, they scarcely superscription the ground we may show gaining weight clout the ahead void. Some of us plain bear emotions and concern for other tribe! In that women and matter-of-course nurturers we unconsciously effort to solve everyone’s ‘ problems and put out other peoples ‘ fires.

What we must to determine is redirect that heart onto ourselves, release the emotional baggage that’s been tying us down and take back all our energy so we can even consider a diet and exercise plan! By applying these tools in your life you will immediately begin to see results!

1# Make time for you.

If you don’t take time for yourself, no one else will. Literally stop doing those activities and hanging out with people that don’t make you feel better. The objective is to lose and feel good about yourself, then why are you still hanging around friends and family that make you feel worse? Make time for the things you like to do for yourself, that make you feel amazing and beautiful.

2# You need to be able to say ” no ” to other people and ” yes ” to yourself.

Be clear about your boundaries. This includes what you are able to take on for other people, including emotions and worry. For example, if your sister is unemployed and has to feed her family yet isn’t looking for a new job, don’t spend all your time and energy supporting her and taking on her financial responsibilities. You are literally ” worrying ” for her! Offer what you can without taking time away from yourself and offer her advice on places that are hiring people in her field. By being able to say ” no ” to others and ” yes ” to yourself it communicates that you cannot be taken advantage of and that you respect your time and precious energy.

3#: After practicing steps 1 and 2 you will finally have time for yourself.

Now sit down with a pen and paper and follow this simple exercise: – Begin to write what old thoughts and feelings from your past or present are making you feel bad, heavy, unmotivated, uninspired, hopeless, frustrated, etc. Once you ‘ ve gotten it out on paper you ‘ ve already started the releasing process, congratulations!- On a separate column write what thoughts, ideas, dreams and goals make you feel good, inspired, hopeful, loved, confident and valuable.

Now sit quietly with eyes closed, begin to breathe well and imagine those old heavy emotions that have been weighing you down simply leaving your body with every exhale. With every inhale imagine yourself receiving the words that make you feel great. Make sure to practice this simple exercise for just 5 minutes at some point in your day.

What will happen:

Your sense of self respect will flourish by the simple acts of giving yourself time, saying no, and the breathing meditation. Naturally the more you respect yourself, others will do the same. Your well – being is now your main priority and you ‘ ll be amazed at much more energy you have! Of course by having more energy you ‘ ll want to do more, here ‘ s where you can think about an exercise and healthy eating plan the meets your needs and is easy to follow.

Start slow and enjoy the process!

Now that emotional baggage has been released you ‘ ll be able to to start an exercise plan and have the confidence and energy to sustain!

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marathon

Marathon: 10 Rules to Begin

The beginner’s handbook for training to run the 42 kilometers.

To dedicate yourself to the marathon, even at amateur level, you must first be clear about some fundamental points. Whether you are male or female, the preparation does not change, these are the key things to consider.

Age to Debut

Up to 30 years are very few problems. In addition, up to 40-45 years, you can easily debut, being careful not to overdo it. There are also those who gave him his first marathon after 55 years. But the precautions are needed more in the later start, the harder it is to adapt the organism to long stroke.

Getting Started

You will have to start slowly, taking into account your age and physical activity practiced up to now. If you are over 50 years old and do not exercise for so long time, you should start from a few minutes a day. At the limit, it is not even necessary that you begin by running, you can also work out just walking, especially if you’re overweight, and maybe even a smoker. Then you can increase the number of miles per session, but always do gradually. At the beginning, especially if you fall into the category of over 50 years and be sedentary, it is good for a few months you would not address more than three long sessions per week.

Muscle and Fitness

The working muscles are basically those of the lower limbs, which become able to use more oxygen: that is to say, become more resistant. It is advisable to strengthen them, as well as with the training, including weights, or with free body exercises. But it should not be neglected even the back muscles, which, with its stabilizing action, helps protect against injury to the spine. It will be essential to joint mobility before and stretching after every workout.

Eating and Drinking

It is important to begin your workout (or race) without food in the stomach. If you run for less than an hour just drink plain water. But if you exceed the time or there is an atmosphere that makes you sweat abundantly, it should also be introduced through food or supplements, minerals (sodium, chloride, potassium and magnesium) and carbohydrates (for example, fructose and maltodextrin).

Attention! 

You should never eat while running.

Equipment

Your equipment must be adequate in cotton or breathable technical fabrics. Banning synthetic materials, which hold the sweat on the skin. If it’s hot, legs and arms should be bare. If it’s cold, never use the waterproof overalls.

Location to Train

It is preferable to choose parks or areas with lots of greenery for the training. At the beginning, you should opt for the flat routes.

Hours of Training

Choose the time of day most convenient for you, what you do not need to take into account any difficulties or unexpected events that may force you to miss an appointment. In the summer do better in the morning or evening when the heat fades, and in the winter, if you can, do it in the central hours of the day when it’s warmer.

Make the Check up

Before starting the preparation for the marathon, check with your doctor and let him or her know your plans. You should be marked by a specialist stating the good heart health, joints and spine.

Get Your Feet Checked

The feet should be first checked with a baseline examination of those engaged in some shops for the race, and then if necessary by an expert recommendations of how to correct eventual defects such as orthotics flat feet, overpronation or hyper supination.

If the support is not correct, it is easy to encounter pain in the feet, also problems in the ankles, knees, and, consequently, in the back. From the very first sessions, it is essential that you use good quality racing shoes that fit the shape of your foot. Choose carefully only in specialty stores.

Are You Overweight? Lose Weight First

The higher weight you have, the greater stress on your feet and joints. If you’re overweight, begins losing weight with a low calorie diet before you start increasing the intensity and duration of training sessions. Once lost the bulk of the excess weight, eating a balanced diet and exercise almost daily will do the rest.