Ah yes, the New Year is almost upon us once again, and people all over the world are starting to think about attaining their weight loss goals in the coming year.
The basic science behind weight loss programs is the same as it has always been - eat less, move more. However, there are a lot of details that can power that basic philosophy, and here is a list of the Top 5 ways that people tend to apply those details to their weight loss efforts.
Weight Loss Products
There is already a huge list of weight loss products available to the public, with more being released all the time. Whether you are talking about the South Beach Diet, the Volumetrics Eating Plan, or the new Alli weight loss aid, the list of mainstream weight loss programs is constantly being added to.
In addition to the high profile programs such as those listed above, there are many popular weight loss programs available directly over the Internet, and several of them have stood the test of time as well. In the public medium of the Internet, only products that truly have value last over the long-term, as people are quick to share information about ineffective programs on public message boards, forums, etc.
In order of popularity level, all of the following downloadable weight loss programs have been available and successfully used for many years by the weight loss community:
By the book Nutrition Programs
The debate about whether exercise or proper nutrition is more important has been raging for decades, and the truth of the matter is that proper exercise and proper nutrition work hand in hand for weight loss, health, and overall fitness.
Nonetheless, there will always be people who say that they simply don't have time to exercise, yet they are still willing to do what it takes as far as eating properly. Those people can indeed see rapid and long-term weight loss if they stick to a safe and effective nutrition program.
The basic formula for weight loss via proper eating is to eat 5 to 6 small meals each day, and to have each meal consisting of the proper ratios of carbohydrates, protein, fat, vitamins, and minerals. Many people turn to popular systems such as the aforementioned South Beach Diet, the Volumetrics Eating Plan, or Weight Watchers in order to have proper guidelines to follow when it comes to eating properly for weight loss.
All of those systems are great as long as they are followed properly in addition to using a bit of common sense when it comes to applying those guidelines to your lifestyle. Personally, I like to make up my own eating program, however, and for that, Nutrition Generator is a great system.
Intense Exercise Program
When it comes to maximizing your weight loss efforts and living a lifestyle of incredible health, energy, and vitality, there is no substitute for exercising consistently and intensely.
There is no such thing as a nutrition program that will give you the same benefits as exercise. Despite the on-going debate about whether proper diet or exercise is more effective for weight loss in general, exercise itself should be a part of everyone's lifestyle, regardless of their weight loss goals.
Finding an exercise program that you can fit into your lifestyle is usually the challenge, however, and there is an almost limitless supply of information on that very subject right here at Fitness Destinations. To get more education in that regard, check out any or all of the following links:
Bodyweight Exercises
Dumbbell Exercises
Exercise Ball Exercises
Outdoor Fitness
A Consistently Challenging Hobby
One of the incorrect beliefs about exercise is that it has to be a structured activity that takes place at a gym or at some other exercise facility. Although it is true that having access to good equipment can help the process, it is not true that structured exercise is the only way to stay in shape or lose weight.
There are countless enjoyable activities that can be recreational in nature, yet at the same time help you to stay in shape. The trick, however, is to make sure that you undertake those activities with a proper level of intensity. Here is a brief list:
- Hiking
- Bicycling
- Swimming
- Rock Climbing
- Rollerblading
- Landscaping
- Walking
Any of those activities (and countless others) can be undertaken with little or no equipment, they can be enjoyed greatly, and they can also be an integral part of a health or weight loss program. However, in each instance, a proper level of intensity must be maintained on a consistent basis if you want to see results.
I wrote in this post about weight loss success that I had by working outdoors, and I was very pleased with the results. However, during that time period, I worked hard. I was not just hanging around outside going for a stroll or for a quick dip in the pool.
All of the above
If you want the advice of someone who spent 3 years working one on one with people as a personal trainer, go for a harmonically balanced combination of all of the items listed above.
- Get yourself a weight loss product that you think fits your lifestyle or your present goals. Go for quality rather than thinking about the price. If a product gets the job done, then it's priceless, but if you cut corners and the product doesn't work, then it was worthless all along.
- Get involved in (and stick to) a proper nutrition program. It isn't just weight loss that you are after, but a proper level of health over the long-term. Don't use a fad diet just to lose weight because you won't see long-term results, and you could compromise your health in the process.
- Start exercising intensely and consistently. Don't be afraid to do traditional exercise on a regular basis, because as long as you do it properly, you've got nothing to lose but weight.
- Pick up a hobby that involves breaking a sweat, and do it frequently. I've known people who were addicted to traditional exercise, and I've also known people who only got exercise through their lifestyle. Both sets of people will falter eventually if they don't get a combination of structured activity as well as recreational exercise.
As the New Year approaches and you start thinking about your New Year's weight loss resolutions, consider what you have done in the past and how effective it has been. If you haven't yet attained your weight loss goals, make sure that you do things differently this year.
Remember: If nothing changes, then nothing changes! Generator!
译文:
前五位减肥方案助你实现新年瘦身愿望
新年又快到来了，世界各地的人们都开始寻思着如何在来年达到他们的减肥目标。
减肥计划背后的基本原理一向都是如此——少吃多动。然而，还有许多的细节可以支持这个基本原理，这里列出了排行前五的的减肥方法，人们都把那些细节都应用到了实际的减肥过程中。
减肥产品
公众们已经可以买到各种各样的减肥产品了，而市场上也一直有着更多的产品在发行销售。不论你是在谈论迈阿密饮食法，抑或是测量体积的饮食计划还是新产品爱丽减肥药，主流的减肥方法都在不断地吸收新的方法。
除了上述的比较常见的减肥方法，因特网上也有许多可以直接获取的减肥方法，其中不少方法也都经受了时间的考验。在网络的大众媒体中，只有那些确有价值的减肥方法才能有较长的生命力，因为人们在公共留言板和论坛等交流平台上可以快速地交流分享一些关于有效减肥方法的信息。
按照普及程度这个标准，你可以获得以下所有可以下载的减肥方法，很多年来减肥群体都成功沿用了这些方法。
- 《小白抵御饮食诱惑手册》——每11天瘦9磅
- 《燃烧脂肪，增加肌肉》——改善体型，可以在减肥专家面前炫耀一翻
- 《疯狂练习》——每周一边减肥一边通过3个小测试练肌肉
- 《四十而健》——不论什么年纪，都能通过逐步地系统练习过上健康瘦生活
- 《去脂更坚实》——让你变得强壮，有运动感，拥有坚实的肌肉（不需要仰卧起坐）
书上的营养减肥法
几十年来，关于锻炼和营养在减肥中哪个更重要的争论没有停止过，而事实是，对于减肥，健康以及全面的健身而言，正确的锻炼和适当的营养在其中的作用是相辅相成的。
尽管如此，仍有人总是说他们就是没有时间去锻炼，但他们还是愿意尽可能地合理饮食。如果他们坚持安全有效的营养减肥方法，那么还是会有快速持久的瘦身效果的。
合理饮食减肥的基本规则就是每天吃5到6顿小餐，同时每一餐都要包含适当比例的碳水化合物，蛋白质，脂肪，维他命已经矿物质。当提到合理饮食的时候，很多人会转向诸如上述的迈阿密饮食法，测量体积的饮食计划或体重管理器，以此来遵循合理的指导方针。
如果你要把这些指导方针与你的生活方式相结合，那么只要你懂得一点常识，并且能正确地遵循这些方案，这些系统的方法就会见效显著。然而，就个人而言，我比较喜欢制定一个我个人的饮食方案，而且营养减肥的确是一个很好的方法。
高强度锻炼法
如果你想最大化你在减肥上的努力并且过一种健康，精力充沛和有活力的生活，那么持之以恒的高强度锻炼绝对是不二之选。
一个营养方案无法给你带来和锻炼同样的效果。尽管关于合理饮食和锻炼哪个对减肥更有效的争论还在继续，但是不管是否是实现减肥目标，锻炼应该是每个人的生活方式中不可或缺的一部分。
找到一个适合你生活方式的锻炼方案常常是一个不小的挑战。然而，针对瘦身这个目标，这里几乎有无限量的信息提供给你。想要得到更多这方面的教育，你可以去看看一下的链接：
体重练习
哑铃练习
球操
户外健身
一个持久并有挑战的爱好
有人认为运动必须是一项有体系的活动，要在体育馆或是其他一些运动器材上进行。虽然在好的器材上锻炼确实可以更有利，但是认为系统的锻炼是保持体型或者减肥的唯一途径的想法是错误的。
实际上，我们有许许多多愉快的运动以供娱乐，同时还能帮助你维持良好体型。然而，养成习惯是用来确保你用合理的强度来运动，这里是一个简要的列表：
- 徒步旅行
- 骑自行车
- 游泳
- 攀岩
- 溜旱冰
- 环境美化
- 步行
这些运动里的任何一项（已经其他很多种运动）都无需在运动器材上进行，你还是能很好的享受其中的乐趣，它们也是保健或减肥方案中的主要部分。然而，如果你想见效，就必须长久地保持一定的运动强度。
在邮件中，我写到我通过户外工作减肥成功，我对这一结果很满意。然而，在那段时期，我非常卖力。我并不仅仅是在外面随便溜达或是只到游泳池里稍稍泡一下而已。
综上所述
如果你想要一个有3年帮助他人减肥经验的私人教练给你一些建议，那就是将以上列出的所有项目都很好地融合在一起来减肥。
-买一种你认为适合你生活方式或与你目前的目标相符的减肥产品。质量优先考虑，而不要顾及价格。如果一个产品的确达到了你要的效果，那么它是无价的。但是如果你想走捷径贪便宜，而这个产品又丝毫没有起作用，那么自始至终它都是没有价值的。
-进行（或者坚持）一项合理的营养方案。这不仅仅是你所追求的减肥效果所需要的，也是保持长期的健康状态所必须的。千万不要用一些只热及一时的饮食方法减肥，因为那样的话，你不会看到持久的效果，非但如此，在这过程中你的健康也会受到影响。
-开始持之以恒地进行有一定强度的锻炼。只要你正确地进行锻炼，那么你一定能达到减肥的效果，所以不要害怕定期去做一些传统的锻炼。
-培养一个可以使你大汗淋漓的兴趣爱好，并且经常去做。我知道有些人热爱传统的锻炼，也知道有些人只是将锻炼贯穿在日常生活中。如果他们没有很好的将系统运动和娱乐练习融为一体，那么最终这2种人都无法达到好的减肥效果。
新年将至，你也开始酝酿你的新年减肥计划了吧，想想你过去做过些什么，而效果又如何。如果你还没有达到你要的减肥目标，那么今年一定要换个做法了。
谨记：一尘不变，则永无改变！