How to lose Weight

Lose 10 in 2010 Plan

By Valerie Waters, Celebrity Trainer

Decide - There is a big difference between "I want to get in share" and "I will get in shape". When you decide clearly that you will do it, then your path becomes more clear and perceived obstacles fall away.

Be Consistent - It is much better to commit to 30-45 minutes 3 times per week, every week, then go pedal to the metal and then burn out. Consistency is the key for long term weight loss and fitness.

Do Strength Training Circuits - you will burn fat and tone your muscles. It is efficient and very effective. In this time starved society this is hands down the best way to train. Cardio is good, but if you only have time for one - choose strength training circuits.

Example:
Valband Side Steps 15 reps (each way)
Valslide Reverse Lunge 15 reps (each leg)
Dumbbell Chest Press 15 reps x 10 lbs
Valslide Side Lunge 15 reps (each side)
2 Arm Row w/ Stretchy Band 15 reps
Valslide Mountain Climber 20 reps
Ultimate Toe Touch 12 reps (each side)
Do circuit 3x

The Best AB exercises you aren't doing! Crunches are out and planks and all their variations are in! Get flat, sexy abs without one crunch!

Sample:
Valslide Mountain Climber
Valslide Upside Down Snow Angel
Valslide 1 Arm Slide
Valslide Saw
Regular Plank
(Valslide available at http://www.valslide.com/)

Eat Breakfast Everyday! - Studies have shown over and over again that people who eat breakfast are thinner than those that don't. Starting the day with a nutritious meal jump starts your metabolism and sets you up for eating right for the whole day. No, your Starbucks latte and fat free muffin are not what I am talking about. You want your breakfast to include protein and a slow digesting carb.



¼ cup of Eggology eggwhites scrambled with veggies (just about any will do, except potatoes) over 1 piece of Eziekel toast
1 packet of plain instant oatmeal with 1 scoop of chocolate Designer Whey protein powder with 1 tablespoon of California raisins
1 piece of Eziekel toast with 1 tablespoon of almond butter or all natural peanut butter (not JIF or Skippy)
Green Smoothie - 2 big handfuls of raw spinach, 1 cup frozen mango chunks, 1 banana, 1 cup of water - combine all ingredients in a blender and blend until smooth

Don't Leave Your Nutrition to Chance - plan it, prep it, prepare it and take it with you. If you know you have back to back appointments or will be at your kids soccer game, pack some snacks so you are not at the mercy of the vending machine or gas station food. Great on the go snack ideas are:


California Raisins and Almonds (1/4 cup California raisins and about 12 almonds )
Just a ¼ cup of California Raisins equals one fruit serving; they're fat and cholesterol free and deliver important fiber and antioxidants (http://www.LoveYourRaisins.com/)
1 Apple + 1 string cheese
Turkey & Swiss cheese Roll Up

Try Something New - if your motivation is starting to wane, try a new workout DVD or piece of equipment like the Valslide. The Valslide will turn your living room floor into a proving ground. As you slide, it will seem like the exercise is easier but by creating mild instability it will make your muscles work harder thus, delivering results faster than you thought possible.

Get accountability - Tell your friends, tell your family, start a blog or join an online community like the Red Carpet Ready Club. Knowing that people are paying attention will help you put down the cookie and go to the gym!

Source: www.cbs3.com/talkphilly