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Get A Killer Body and Keep It! By
Brian and Angie Maroevich, Owners of Royal Tan and Spa
But before you think about exercising and how you are going to change your eating habits, let me ask you a question. What is a killer body to you? Do you simply want to lose 10 pounds and tone your muscle? Do you want to dramatically change your body into a contest winning body? Maybe a killer body is just a couple inches off your waist, and a nice healthy glow. What's the secret to a killer body? The answer is quite simple: Goals.
Step 2: Work backwards. Now that you have written down your ultimate goal, set realistic short term and long term goals. For example, if your goal is to lose 40 pounds and compete in a triathlon in 1 year, set quarterly, monthly, and weekly goals. Here is an advanced example: First Quarter: Run 3 miles in 30 minutes, lose 12 pounds, swim 10 laps in 10 minutes, bike 20 miles in 60 minutes. Second Quarter: Run 5 Miles in 45 minutes, lose 24 pounds total, swim 15 laps in 15 minutes, bike 25 miles in 60 minutes. Third Quarter: Run 7 miles in 60 minutes, lose 36 pounds total, swim 20 laps in 20 minutes, bike 25 miles in 115 minutes. Fourth Quarter: Run 10 miles in 75 minutes, lose 40 pounds total, swim 25 laps in 30 minutes, bike 25 miles in 45 minutes. Next break down each quarterly goal into weekly goals.
Maybe you are happy with just losing the weight and being able to run 5 miles in 1 hour, or taking a long hike and not getting too tired. It all depends on where you are now, where you want to be, and what you are willing to do to achieve your goals. But the secret is to write down your ultimate goal, and break it down into smaller goals as described above. Goal setting tips:
If you don't quite hit your goals, don't worry about it. As long as you feel like you really gave an effort that's all one can ask for. Here is something to remember: There is no such thing as unachievable goals, just unachievable deadlines. Getting a killer body and keeping it is not as difficult as you might think. Certainly, some people have a better 'base' than others. In other words, some people are already in decent or above average shape, and they can achieve their goals faster than others.
All
I can say is forget about the McDonalds and Burger Kings. There
is nothing in 95% of their meals that is healthy. It's all mass
produced, grease filled, chemical saturated stuff that is bad
for you, and frankly bad for America. You should read the book
Fast
Food Nation Also, stay away from soft drinks, and junk drinks disguised as diet or energy drinks i.e. Rockstar, Red Bull and so on. They are not good for you, and dehydrate you. Drink more water, and eat more fruit.
It's the little things you do that will ad up to great things for your body. For example: No mayonnaise on your sandwiches, less oil, fewer carbs etc. It's not hard, and you won't sacrifice flavor if you do a little tasting and testing. It's actual quite fun. OK, enough preaching about your diet. Step 4: Cross train. Don't stick to one exercise regime. Change it up. Your body gets used to the same exercise and as a result you don't give your muscles a chance to recover. Recovery is an important part of training and exercising. But it doesn't mean sit on the couch for a week. Cross training helps you balance your muscle groups, reduces your chances of injury, and relieves boredom from the same regime. An example of cross training is running for a couple of days, biking the next, working with weights, and one of our favorites...
Step 5: Maintain. Once you get to a good place physically, don't stop. Keep your routine going, and keep active. Set new goals. See how far you can take it. It might be one of the best journey's of your life! Tip: Right when you feel really tired and you don't want to work out, that is exactly when you shoud do it. Often times you are tired because your blood is not flowing and circulating which causes your brain to get less oxygen, and when you have this combination it makes you tired. So when you feel that way, go running, do some push ups to the blood flowing, and then you'll see what I mean. If
you get to the point where you feel like you must work out after
you missed a day, or your chomping at the bit to get out and
do some excercising after missing a day or not completing a
workout the day before, you know you are at or near your goals.
I hope this article inspired you to get into better shape. I know you can do it! For more tips go to www.SonomaBodyWraps.com *Please consult your physician and/or nutritionist before going on an diet and exercise regime. Copyright Brian Maroevich, All Rights Reserved How
It Works | Why
Formostar? | Locations | Home 281 N McDowell Blvd Petaluma |
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SPECIAL
REPORT #2:
The
idea of getting in shape and sculpting a killer body is very
appealing. But the work that it takes to get a killer body can
be a little daunting to some. Especially if you are not used
to working out consistently, and eating a healthy diet.
Step
1: Write down your ultimate goal. Be specific and
realistic. For example, if you have a full time career, maybe
becoming a world champion body builder or super model is out
of reach for a while. But losing 20 pounds, getting into a size
6 or a size 4, and competing in triathlon or duathalon is achievable.
Hey, if you want to be a world champion body builder, then go
for it. No limits.
These
are pretty lofty goals, especially if you are pretty out of
shape. It all depends on what your goals are. 
Step
3: Eat healthy. I know, it may sound scary, maybe
even scarier than exercising all the time, but eating healthy
doesn't mean starving yourself and eating lousy tasting food.
Quite the contrary actually. There is a whole world of excellent,
healthy foods out there. For example, instead of eating hamburgers,
try eating Boca Burgers on whole wheat buns, with Veginaise,
and hint of Wasabi mayonnaise, lettuce, tomato, and maybe lightly
sautéed mushrooms. This is very tasty, has plenty of
protein, and quite a bit of calories. 
.
I
remember when I realized that I had to change my diet. I thought
that we were eating healthy the whole time we were going out
for dinner, but it turns out that when you go to a restaurant
and order fish and vegetables, you have to be careful as to
how they are cooking the fish, and what they are putting on
the vegetables. Same with chicken dishes. They will often put
heavy amounts of oil and butter to make it taste good, and too
much of those things is not going to help you lose weight or
reduce your cholesterol.
Side
Bar: Are you interested in a support group for
getting in shape, or do you want a personal trainer? Let me
know. We want to help! I will put together quality resources
and even a support group if that is what you want. |
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