Male Weight Loss Now

I know you probably already know these basics for weight loss, but just in case, let me repeat them.  If you want to lose weight you need to do only two things:

1. Eat less calories daily so that your body stops the continuous storage of more fat

and

2. Exercise daily so that your body continuously uses the existing excess fat .

Note a couple of carefully chosen and  important words in what I wrote above. Daily - when you are eating and exercising in a healthy manner every day, you get results. These daily routing eventually turn into habits. The other important word here is continuous. What I am emphasizing here,  is that when you eat and exercise right, it is not you that is burning the fat…..it is your body that will do it for you….continuously. This is good news, because when you think that you need to do the work of weight loss, that is a huge job.  I am talking about letting your body do the work for you. All you have to do is show up. And that is what I am writing about today.

I am certain that you understand all of  this. But today, I want to focus on the exercise part. Intellectually, I know that you know you need to exercise. Many of the guys I know have a real hard time sticking to an exercise schedule on a daily basis.  If you find it hard to find time to exercise, you are not alone. If you are not used to exercising, it is a big change in your life. But given the above two facts, do you really have a choice?  In case we males do not recognize it already, we already follow routines. Why not create some healthy routines?

To get the daily habit of exercising, you need to do the following five things:

1. Decide that you are important enough to be able to lose weight. Sometimes we men think that other people are more important in our lives than we are. Yes, wives, girlfriends, children, and friends are important. And since they are important, you are already making time for them, right? But unless you realize that you cannot be your best unless your are putting your health first, you will not be able to serve them 100%. So decide right now…..is your health important enough to you, so that you make the decision to lose the gut. Seriously!

2. Pick a time to exercise. Now that you have decided that this is important, you need to choose a time to exercise. Early mornings usually have the least activities to compete with. I used to workout at lunch time at work because it got me more energized to finish the second half of the work day after a good workout. My brother likes to go to the gymn in the evening. Pick a time.

3. How often? You need to get in at least 3 to 4 workouts per week. In the early part of your exercise program, I find that it is better to increase the number of workouts to 5 or more per week, and keep the workouts very light. Do some walking, light weights, pushups, situps. Just get busy and do something. Do not over think what you should do. Just do something. Choosing both some cardio exercise and strength training is wise.

4. Just Do It. This is the hairy part. When the moment rolls around and it is time to start working out, guys get distracted easily. Perhaps it seems like the first step of a journey of a thousand miles that makes it seem impossible. (By the way, you will be pleasantly surprised that you can lose weight everyday. Once you are in the habit you will see the progress).  Or, maybe it’s just laziness. And let’s talk about laziness. That is not character assassination on my part. Laziness is only a pattern that we fall into. It’s a choice not to participate. It is so highly changeable, guys. You already have the desire to participate as a healthy, energetic and handsome man by the fact that you are reading this. If you can think, you can do it.  Just Do it!

5. Put Systems in Place – when it comes time to exercise, get technology or people working for you. In the morning, there are many ways of getting your ass out of bed to exercise:

• Alarm clock
• Cell phone alarms
• Have someone you know who is awake in the morning to send you a text message or call you
• Have your wife or girlfriend nudge you out of the covers
• Have a workout buddy that depends on your to show up

At other times of the day, you have all of the above options and more:

• Electronic calendars of all types – iPhone aps, Google Calendar, Miscrosoft Outlook
• Family calendar on the refrigerator or kitchen wall. When you have negotiated time to exercise, make sure that everyone knows about so that you get the exercise you need.

I care about you and want you to live a long healthy life, be energetic and get what you want. Please do your workout. I promise that you will feel great everyday.

Update: Weekend Warrior Challenge – June 2010

On a separate but related topic, here are my result for the Weekend Warrior Challenge of June 2010. I completed the following things:

1. Walked 5 times last week for 5 miles each time. I only signed for 4 times, so I actually exceeded my goal for the week.

2. I did 3 strength training sessions last week, even though my goal was for 4. So I am under plan here.

3. No dessert for the weekend. I technically did not have dessert, but I did have dinner rolls with honey on them at my Dad’s house on Sunday. So this is a technical victory.

My friends below also participated in the challenge:

Tara at 263 and counting
Brandon at So Long Fat Ass
Rinn at Ring Around Rinn
Frank at Male Weight Loss Now
Joe at Joe the Runner
Vinny at Fat to Fit Diary
Molly at Fluffy Girl
Shelli at Shelli Belly
Jeremy at Stellar Path

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