What is Better?

realistic?  yes, all it takes is the development of new habits.

Intensity or moderation.  Longer or shorter duration.  More protein less carbs.  Less protein more carbs.  No fat.  No sugar.  No dairy.  No meat.  No life.

Regarding shorter vs. longer workouts, I am of the mind to say any workout is better than none.  Efficient programming is better than duration.  If you are pinched for time, do a harder, quicker workout targeting the major muscle groups (chest, lats, glutes, hamstrings, quads and abs) is great.  When you need to be a bit more careful due to injuries or limitations, go a bit longer and moderate your movement.

Regarding carbs, proteins and fats:  be careful not to delude yourself into thinking one type of diet is the answer to your weight issues.  ("I'm going to eat vegan now because I hear it is the best for you and I want to lose weight.")  The key is to eat as organic, natural and whole as possible and to eat LESS than you are eating now.  Most everyone I train says, "I really don't eat that much."  Well, they are eating more than their body needs if they are overweight.  If you want to weigh less, you must eat less even if you exercise regularly.  Even if you exercise a whole lot!  If you are overweight, it doesn't matter what else you do, you have to eat less.  I have now said that three times, so I hope it sinks in.  I have to repeat this to myself for about a month before I truly get it.

I realize there are some conditions that make it very difficult to metabolize calories correctly and one can still be over weight while consuming minimal calories.  But those cases are not common and most likely you do not have a medical condition that makes you gain weight even though you hardly eat.  (If you truly think you have a medical condition, consult with your physician to get the correct tests.)

Once again, the tried and true habits that work:

WRITE IT ALL DOWN
NO EXCUSES:  WORKOUT!

Bodeci New Year!

We do not need to subscribe to a standard set by another!  If you have been feeling guilty because you hate going to your health club or gym, you are not alone.  Perhaps you are waiting to go to the gym until you lose weight.  Maybe you don't even like the idea of going to a health club.  At any rate, it isn't the only way to get in or stay in shape!

Watch my latest video and shift your attitude!  It is time for a "Bodeci-tude! 

I Hate to Exercise and I Eat Cheeseburgers and Pizza, Part 2

Last Thursday I wrote a blog with the same title because I'd gotten a comment from a  woman saying she didn't like to exercise and often ate what her young boys ate; cheeseburgers and pizza.   She wanted to lose those ten pounds she felt when wearing her snug jeans.  And, she'd like to firm up and feel strong.

They look like they are having a good time.

Many women and men do not care for exercise nor do they like to have to eat mindfully.  If most people liked, let alone loved to exercise, I wouldn't have a job!  It is my experience that a lot of people do not desire exercise and yet, they would prefer to exercise.  Their preference to exercise is because they know it is beneficial to them for many reasons.  We have desires and we have preferences.  Most often they are not the same!

She trains the "Biggest Losers".  Hmm..

It is no wonder so many bristle at the thought of exercise with health and fitness magazines displaying unrealistic covers of youthful hard bodies that the vast majority find intimidating and beyond their ability.  I think of TV programs like "The Biggest Loser", with six-packed trainers who scream out orders to their obese and weakened clients to workout like gladiators.  It is terribly humiliating!  It has been my experience that when one goes from "zero to one hundred" with exercise and diet, they eventually cave and go back to old behaviors of binging and non-exercise.

What class is she teaching?

My weight loss/ fitness winners have always been those who've learned new behaviors to create their current lifestyle gradually.  For example, Helen and Luba, featured in past blogs, have made fantastic changes.  If you ask either woman if she thought she would be as fit as she is now, they would absolutely say "NO".  Ask them how they "did it", each would say they began by doing the minimum they knew they could do.  By not overloading themselves with should, shouldn't, can, can't, good, bad, right or wrong, they stayed with their program.  The single smartest thing the "exercise drop-out/ mindless eater" can do is to begin developing new habits that net a positive result.

Natural Muscle?

I always look like this when I workout.

If you think the only way you will be able to get into shape is to subscribe to the "standards" you see on those TV programs or in a fitness magazine, it is no wonder you never make the commitment to make those positive changes!  My recommendation:  Start with my "5 minute workout" twice a week (or something similar).  The next week, add a third day (preferably alternating).  On the third week, add a ten minute walk (or something comparable) twice weekly.  And, on the fourth week, increase your walks to fifteen minutes.  Don't even think about dieting!  Instead, simply give up eating those foods you really don't care that much about.

Men's Fitness?

Do you see a pattern?  Take it in small doses, do it consistently and make sure to have a positive feeling about it after!  Let yourself win at fitness!  You can make your program one that works for you!  


Tomorrow I will have some of my favorite lean recipes you won't believe lean!