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Monthly Archives: November 2017

Training Strategies For Accomplishment By A NYC Personal Trainer

Many times we seem as if we have lost or tend to be losing control over our lives. Circumstances apparently swirl out of our grasp, stress and anxiety levels start to soar and soon we feel overwhelmed and bogged down. It might appear as a big surprise to know that a primary contributor to this feeling of being uncontrollable is simply low fitness levels and poor health. We lack strength; the simplest jobs seem to take a lot of energy and we have an over all sense of not being completely healthy.

Sometimes we don’t even consciously see it. It’s just something that works at the back of our minds and does its dastardly work without having us realizing it right up until it’s too late and we sit with blood or heart ailments. Choosing one of the many personal trainers NYC and working hard with them is a quick way to get back on track and to take control of your life once again.

I’ve heard it mentioned that there isn’t any gain without pain. I am certain that those people who say this have enough physical gains of muscle size in mind. Body builders have to work long and hard in order to make even the tiniest gains and the price is commonly paid up in stiff and sore bodies. However there are other gains that will come because of a excellent fitness program. Good health is one of the most important gains, but physical exercise also does wonders for the mind and your mental processes.

This in turn makes you sharper and much more alert and that, coupled with the reality that jobs will take less effort, you will have even more strength, makes it easy to see that exercise can certainly enhance and improve all areas in your life. Choosing one of several personal trainers NYC will probably be the first step and they’ll teach you fine and fulfilling art of gaining from your own training.

Probably the most lovely experiences I have from my children’s growing years are the instances I often read them night time stories. The fascinating point is the fact that I used to love the stories myself and I commonly learned a lot from them. One of the stories I recall is one by Dr. Seuss in which he speaks about a waiting place. It was not a great place where to find yourself, but it seems that we all have been in that awful place in numerous areas of our life. Probably the most common areas is our personal fitness.

We so frequently wait around for heart problems and high blood pressure before we take action to improve our overall health. It is never too late to begin focusing on your overall health and it’s a good starting point get in touch with one of the several personal trainers NYC for a personalized fitness program exclusively for you.

It always seems strange to me that we apparently live a world and a society that is more health-conscious than in the past, but there are plenty of us that do not look after our bodies. We now have become so elegant in justifying our delay. We will tell others how pleased we are with our bodies and just how secure we are with our own skin even if we might be dangerously unfit and obese. These are just clever words designed to hide the awful truth and to stop people who truly worry about us from nagging.

I cannot imagine that anyone is actually, profoundly pleased about not being healthy and balanced and if they are, I cannot picture anything more dangerous. Personal trainers NYC will certainly all agree that keeping a balanced lifestyle and a good fitness regimen is among the best ways in which we could all dare to be different.

Yoga An Effective Tool To Develop Psychic Abilities

In order to develop your psychic ability, you need to have a greater level of consciousness which could be attained mainly by practicing Yoga. It is an Indian traditional form of breathing meditation by which one can awaken the seven chakras in the body. A person continuously practicing yoga will definitely know how to develop psychic abilities in him. Certain people are born with these psychic powers but some people need to recognize and develop them in due course through various practices. Once you start to practice these methods regularly, you will be able to understand a persons thoughts without verbal communication or sig languages.

Constant practice of yoga assists an individual to keenly concentrate on the spiritual part of his mind. Yoga awakens the Kundalini power and taps the potentiality of spiritualism. It is a form of exercise that assists a person in the transformation of his conscious mind. Thus, the individual would be able to get the difference between his physical body and his soul or spirit. In order to nourish the psychic abilities of a person, there are five major branches of yoga which are the Raja Yoga, Bhakti Yoga, Hatha Yoga, Sankya Yoga and the Karma Yoga. These types of yogas help a person to strengthen his psychic abilities.

Meditation along with yoga helps a person to sharpen his inner true power of psychic ability. With regular practice and much patience and guidance, one can easily achieve these powers. Yoga not only is an exercise but also helps in healing our mind from negative thoughts and feelings. By practicing yoga, you completely focus and take control of your mind and can also speak with your sub conscious mind. The breathing pattern practiced in yoga increases the energy level of your body and also changes the waves in the brain.

The foremost thing you need to do is trust yourself and your talents which is very essential for developing your psychic abilities. When practicing yoga or meditation, try to calm your mind and focus on the breathing. Pay more concentration to your sub conscious mind and try to develop your intuitive feeling by listening or imagining. Think of positive things and trash out the negative feelings or beliefs that have been worrying your mind so far. Apart from clearing your mind, you should also take care of your body with proper diet and exercise.

When you start to practice yoga for at least twice a day, you will be able to easily communicate with your sub conscious mind to make it open to the psychic energy. This would speed up the development of the psychic abilities in a person if you are genuinely committed. Once you get into the psychic living, then a healthy lifestyle is assured. It would result in good link between the sub conscious and the conscious min and also intensifies your faith and confidence towards life. Thus, by practicing yoga, one can achieve the super natural powers of psychic energy.

Zumba Fitness the real deal

With its millions of people sweating it out on upbeat latino tunes, Zumba fitness has definitely left its mark on the fitness scene. For better or worse.

If you’ve ever walked in a traditional gym, you’ve probably noticed that some space – sometimes even full floors – is dedicated to group training with programs ranging from spinning classes to Tae Bo-inspired workouts. Fitness enthusiasts and weekend warriors alike are hungry for variety and always on the lookout for new, hopefully revolutionary ways to lose unwanted pounds with a minimum of effort.

The Zumba fitness craze is a testament to this : easy to pick and hard to put down, zumba classes mix dance with fitness moves seamlessly in an attempt to make the classes less hard for beginners, more fun and seemingly less taxing on the body. Although I’d love to sing its praises, there are a few things about that conga-driven fad that bother me.

Hard on the joints

Whether it’s merengue, reggaeton or salsaton, Zumba will have you jump around like it’s 1992 all over again. Needless to say, this constant stress on the knees and ankles is not exactly good for your joints. Besides, Zumba sessions typically last about 60 minutes and involve deep lunges, ankle twists and other rhythm-laced moves that will give your physiotherapist night sweats.

The issue is not intensity here, but duration: working out for 60 minutes using a variety of exercices and balancing upper and lower body is perfectly fine even for people with weak joints. Problems arise when you spend a whole hour doing the same moves, however often the music style you’re doing those moves on changes.

I don’t deny it, a Zumba training session will get your heart pumping and your feet stomping. But is it enough to warrant and effective and efficient work out ?

This training method focuses heavily on cardio-vascular stress to promote fat loss. What its conceptors forgot though, is the importance of resistance. After a month or two of zumba training you will have become a club (or ballroom) legend with your limitless moves and swag, but you’ll also have stagnated a big deal in the muscle toning department.

Aside from involving pretty much only your legs and heart during the work out, Zumba will leave the rest of your body intact of any stress. You won’t feel any soreness in the upper body afterwards and I can guarantee that common problems areas like tricpes in women or abdomen in men are largely left unaddressed.

Bootcamps have you covered

Although it’s very tempting to try something new like Zumba, I would advise you to rather stick to tried and true methods. Our Bootcamps combine the full spectrum of fitness exercises and you will get a much bigger bang for your buck. Functional training, plyometrics, pure cardio, body weight resistance…It’s all there in our bootcamps! I know I might come across as reactionary and rigid, for once I don’t really mind: Zumba fitness is not what you need if you’re looking for solid, long-term results.

Pay us a visit and we’ll happily discuss with you what type of training suits you best.

Contact the Aspire Club or any of the personal trainers and fitness coaches at Fitcorp Asia in Bangkok on 02 229 4114 or email us

Get Bigger Muscles- 7 Ways To Get Bigger Muscles Fast

Are you sick and tired of not getting the kind of results you want? Does it seem like no matter how hard you work in the gym or the amount of protein shakes that you consume you still dont have the perfect beach body? Well listen up, the next 7 tips that Im about to reveal will not only help you get bigger muscles but they will help you get bigger muscles quickly, safely and effectively.

If you are not doing, even just one of these tips, then you are making it very hard for yourself to build muscle.

Ok, so lets get bigger muscles.

1.Commitment. It takes a good deal of commitment to build muscle. Commit to training 3-4 times per week. This is enough to stimulate and strain the muscles and allow them to grow. Once you go home rest the muscles and allow them recover with a protein shake. Rinse and repeat.

2.Focus on the main muscle groups. Too many weight lifters out there focus too much of their time and energy on the biceps and triceps. These are weak muscles and by focusing only on them you will build weak muscles. Instead work your big muscles like the chest, back, shoulders etc with compound exercises like dead lifts and squats. By building up your big muscles you have better technique and can perform more reps and sets, thus allowing you to get bigger muscles.

3.Supplements. Supplements are a great way to get bigger muscles but only of you are using the right ones. Products such as protein powder, powdered creatine, multi vitamins and fish oil capsules are all great for the body and muscles. Avoid the latest flashy products whose long term effects have not been recorded.

4.Work on your cardio. There is a common misconception out there that working on your cardio is bad for building muscle. This is completely false. In fact cardio workouts are a great way to get bigger muscles because they speed up recovery and keep your heart and lungs in good shape.

5.Stretch for half the time that you lift weights. Stretching keeps the muscle long and lowers your chances of getting injured whilst training. Moreover without stretching your muscles with shorten and you will actually start to perform worse. Stretching is a must if you want to get bigger muscles.

6.Eat a balanced diet at least 6 times a day. If you want to build up muscle then it is obvious that you have to eat a bit more, however eating just anything will not help. You want to intake about 45% carbs, 35% proteins and 20% fat. Try to make sure that over half of your meals are proper whole foods and the remainder can be liquids like protein shakes and meal replacement.

7.Train like a barbarian. Its too often that you see people at the gym not working as hard as they could be; they sit around and amble from set to set. If you want to get bigger muscles then you have to work hard. Act like each and every set and rep is your last and push yourself to the limit. Theres an old saying You only get out of it what you put into it.

OK, so now you know the 7 steps for getting bigger muscles. They may sound simple but if you remember and apply these techniques and tips then you will reap the rewards. If you are skipping even just one of these steps then you truly are making it hard for yourself to get bigger muscles.
I wish you all the best and hope you get the kind of results that you deserve.

Bs Facts About Six Pack Abs That Everyone Thinks Are True

These are some ‘facts’ about getting six pack abs that you may have heard. Heck, you may even be following these guidelines.

But they won’t get you closer to that ripped six pack. At least, not as close as an intelligent training regime will get you.

So, here are bits of ‘common sense’ that you should ignore for getting six pack abs…

1. Do Tons Of Crunches

Yes, crunches till the cows come home and you’re dead tired. And then more crunches!

Getting a six pack means getting well developed abs, but crunches are definitely NOT the only exercise – or the only thing you should be doing. There are reverse crunches, leg raises, hanging knee raises, ab vacuums Tons of exercises to use on your abs.

And sorry, but crunches are not the only thing you need to do. You need to lower your body fat percentage so that when you do get ripped abs you’ll be able to see them. And they won’t be hidden under layers of fat.

2. Jog For Hours Each Day To Drop Fat

Cardio is good. It can help you drop fat and get that ‘ripped’ look. But light card for long periods of time, like jogging or aerobics, really aren’t the best ways to go about it.

Pragmatically, you probably want to spend the least amount of time necessary exercising. You have other things going on in your life.

And when you do exercise, it should be intense. Hit Intensity Interval Training (HIIT), sprinting, and other exercises that are really intense for only a short period of time will work wonders on your body for far more reasons than just dropping fat. But they will help you drop fat like it’s nobody’s business 😉

Lets just settle on saying that intense card is way more effective than moderate effort.

3. Just Work Your Abs

Your abs need to get built up. But your other muscles need to get built up too.

When was the last time you saw someone with really ripped abs, but without any other defined muscles? Can’t remember? Hmmm..

As you work your abs, lift weights to work the rest of your body. This will (1) burn calories when you’re working out, (2) your bigger muscles will burn fat just sitting there, and (3) regular workouts will work wonders to raise your metabolism.

All of these contribute to you getting your ripped body. They work together.

4. Just Eat Less

Eat less = less food = less fat = more cut muscle. Right? Right?

Well, not always. You need to eat the right stuff, and the right amounts.

If you do a ‘crash’ diet or something else that cuts your calorie intake severely, your body will interpret the sudden lack of food as a signal that it’s starving. And it will do everything to keep you alive. Which means converting any extra calories you have around into fat, in case the situation gets worse.

This is the reason ‘crash’ diets give some immediate results, and then fail when you cave in for one or two meals. The sudden increase in calories goes straight into fat and you’re back where you started.

5. Work Out Hard Every Day

Dedication is a noble personality trait, but it doesn’t need to be up to this level. In fact, working out this often can really hurt you.

Lifting weights and doing ab exercises 2-3 days a week is fine, unless you’re in excellent shape already and looking to grate cheese on your abs. Otherwise, it will just make you unnecessarily sore – and you might hurt yourself.

Work out hard when you’re in the gym, but you don’t need to go every day. Recovering gives your body time to build those bigger muscles.

So, what exercises should you do for those bigger muscles? And what exactly should your diet be like? Well

muscle Confusion Myth Don’t Let It Hold Back Your Bodybuilding Progress

Why is it that so many myths and downright idiocies become commonplace acceptances within the bodybuilding and fitness industries? Does it stem from widespread use of anabolic steroids – resulting in general ignorance among those considered to be experts by mere exhibition of their overdeveloped musculatures? Is it perpetuated by fitness trainers who’d like nothing more than to convince their clients that there’s more esotericism to working the body than one might originally suspect? These questions might be worth contemplating if you’re one of the many people who are dissatisfied with their body improvement efforts.

Nothing could undermine those efforts more than any bodybuilding principle that holds the same level of erroneousness as the “muscle confusion myth.” The attempts of some to make it a credible and scientific-sounding muscle building principle go back a long way – at least forty years. And yet anyone with an inkling of understanding about the mechanics of muscle anabolism would quickly surmise that ‘muscle confusion’ is a myth at best and a well-conceived farce at worst.

In my twenty-five years of natural bodybuilding, I’ve observed that a belief in the muscle confusion myth can severely hamper progress. I’ve also noticed that adherence to a principle that runs contrarian to ‘muscle confusion’ can send bodybuilding and fitness progress skyrocketing. More about that in a few moments.

The idea behind ‘Muscle Confusion’

No doubt you’ve heard the ‘muscle confusion myth’ as the premise behind many common workout sayings:

“You’ve got to change your routine a lot or your muscles will get used to the same one and stop growing.”

“You’ve got to ‘trick’ your muscles and keep them guessing.”

“If muscle growth hits a plateau, you have to ‘shock’ the tissue in order to resume progress.”

“Changing your workout routine often will give you a better ‘pump’, which leads to more muscle growth.”

The sayings above might be completely laughable except for one thing: Like many myths and misconceptions, the ‘muscle confusion myth’ evolved out of a truism that obviously became distorted over time. Muscles CAN become “adaptive” to whatever you throw at them. However, what they become adaptive to that requires constant augmentation is the “volume load” – NOT the exercise selection or workout sequencing.So if the muscles are not ‘volume overloaded’ and adequately recuperated between those volume overload sessions (workouts), they simply stop making progress.

Key point: If only one of those two requirements is not optimal, muscle building will hit a plateau. In other words, if the muscles are hit with enough intensity during workouts yet recuperation between workouts is inadequate, muscle growth will come to a screeching halt. Conversely, if muscles aren’t hit with sufficient intensity to stimulate ‘volume overload’, progress will likewise cease to exist.

Failure to understand this basic principle of bodybuilding and fitness has led many body improvement aspirants to buy into the tenets of ‘the muscle confusion myth.’ If their progress stops, they’re told to simply “change their routine.” Yet a simple change of routine typically yields little (if anything) for the following reason:

Muscles are Incapable of being “Confused”

Sorry to be the bearer of bad news (there’s good news to follow), but muscles cannot be confused, baffled, perplexed, puzzled, or even “bewildered” in any way. That goes for the entire body (with the exception of the mind, of course) as well. Despite the claims of marketers who are looking to cash in on the rehashing of an old buzzword, we cannot “muscle confuse” our way to a better shape.

The reason: muscle is merely comprised of contractile tissue made of two proteins – actin and myosin. This makes it pretty simple stuff that’s responsive to sound principles of “precision overload” and “optimized recuperation.”

The ‘Muscle Confusion Myth’ can slow down progress

Some gym-goers and home workout enthusiasts are changing their routines on no less than a weekly basis. The rationale behind this is the chasing of that elusive evidence that their muscles are being adequately confused and that the resultant ‘muscle pump’ they perceive will be an assurance of bodybuilding progress. Sadly, they’re often slowing down their progress and wasting valuable time that could have been spent doing something better – such as simply hitting the beach and enjoying the results of effective bodybuilding.

The muscle confusion myth can slow progress by creating what I’ve termed “feedback confusion.” Whatever goals we have in our lives – whether that’s building a better body or building a beautiful house in the country, etc… whatever – we need to become sensitive to feedback in our strategies. Excessive changing of a bodybuilding or fitness routine can make meaningful feedback nearly impossible to read and interpret.

Here’s what Works better than trying to “Confuse” the Muscles

Let’s take a look at a big secret I’ve discovered from over two decades of bodybuilding experience with average genetics and absolutely no steroid use. Here it is in a nutshell:

“The workout routine needs to be somewhat rigid (once optimized) and the recuperation time between workouts needs to be flexible (even while being close to optimal).”

Most bodybuilders and workout enthusiasts do the opposite and experience lackluster results. They “mix up” their workout routines (creating ‘feedback confusion’) and nearly go into a depression if they miss a workout because they think it will result in a setback. Their rest days between workouts are rigid – as if they’ve made a pact with their muscle tissue and the tissue has agreed to recuperate in the time that’s been allotted. Evidence that this thinking is erroneous is presented every time a bodybuilder or fitness enthusiast says the following:

“I took two weeks off from my workouts and I thought I’d get weak and I came back stronger.”

Could that be because it’s the recuperation phase that’s most susceptible to variables that can change its time requirement?

My advice: Use that as your clue to success and leave the “muscle confusion myth” to those who choose to be… well – “perpetually confused.”

Cardio Circuit Training Workouts

Cardio circuit training workouts are a great form of exercise; good for the heart and circulatory system, good for muscle building and toning and great for keeping your weight under control. Another fantastic thing about cardio circuit training workouts is that you can do them in the privacy of your own home. There’s no need to spend a fortune on gym memberships or fuel to get to said gym and what’s more working out at home saves you time.

Depending on the cardio circuit training workouts you want to do, you don’t need expensive equipment either and if you hate the drudgery of running for miles then that’s fine too, because all cardio circuit training workouts need to do is increase your heart rate to between 60-80% of your maximum (you will find calculators online to find this out – it’s age dependent). If you want to burn fat, then 60% will do it and for fitness, up to 80%.

You need to focus on each of three zones for this workout; upper, middle and lower. The upper zone covers the chest, triceps and shoulders, the middle zone is the abdominal muscles and the lower zone includes buttocks and thighs.

Most cardio circuit training workouts recommend that you choose an exercise for each zone and exercise almost continuously (meaning with only a few seconds rest between sets) for 30 – 45 minutes, doing around 25 repetitions of each exercise before you move onto the next one. If you find doing only three types of exercise boring, then add more; the point is to keep your heart rate up.

Among the exercises you can choose are push ups and dips (upper zone), crunches and leg lifts (middle zone) and squats and lunges (lower zone).

To supplement some exercises, you can use a set of weights and increase the weight you use gradually, but this isn’t strictly necessary.

Don’t forget to do your stretches before you start your workout and after you’ve finished. Take plenty of fluids onboard as you work out; water is best or you can use sports energy drinks if you prefer. If you feel severely out of breath, faint or suffer out of the ordinary muscular discomfort, stop your workout immediately. Try again tomorrow but if you still have problems, you should consult your doctor. If you already suffer from chronic health issues such as cardio vascular or respiratory system illnesses then always consult a health professional before embarking on any sort of exercise program.

Yoga Retreats Packages In India

India is rightly known as the World Capital of Yoga and the word yoga is from the Sanskrit language which means to unite or to attach. Yoga is widely believed to be in existence as old as civilization. Yoga poses are known to be found in stone seals from around 3000 B.C , although some believe that yoga was prevalent even before that and an other form of body postures ‘shamanism’ which was similar to Yoga. Yoga could be classified into four periods namely Vedic period, Pre-Classical Yoga, Classical Yoga and Post-Classical Yoga. Yoga restores balance and peace into our lives and helps in the physical, mental and psychological well being of an individual. India’s yoga retreats are very traditional and authentic in their treatment which follows the ancient teachings of ‘yoga asanas’. There are many yoga retreats packages that have come into existence through the length and breadth of India.

These yoga retreats emphasize on leading an ashram life and guests are treated very divinely and gracefully. They are instructed to undergo many practices such as meditation lessons, chanting classes, daily yoga etc and they are provided a very soothing environment as it is surrounded by farms and the guests could interact with the local population and get an insight into their lives. Guests are given practice in various facets of yoga for therapeutic guidance and they are also aided if they want to pursue aesthetic and a spiritual path in their lives. yoga thus has the tenacity to bring a change in our outlook towards life and turn us into more reformed beings. It is really a revelation to know that how the minute changes in the life style and dietary habits could bring a world of change in the overall well being of an individual.

These retreats also take special care in the culinary and dietary habits of the guests. It is pure Organic vegetarian food on a very strict time policy and a strict no- alcohol policy. The guests are even involved in the farming in the gardens with the morning sun and they could offer help in the cooking arena thus making their stay as close to home and warm as possible. The massages are performed in a very meticulous manner as the guest requirements vary from one another. They provide an environment to free all types of stress be it professional or personal and help in rejuvenating and reprising our lives to restart our lives on a refreshed note.

Sporting Goods Uk Weider Pro 5500 Home System Multi Gym For Complete Workout At Home

Weider Pro 5500 Home System Multi Gym provides you with essential workouts that are needed for a complete exercise. Experience a complete workout from the comfortable of your home using this gym equipment. This multi gym system unit can offer you almost all body building exercises. It is possible to perform abdominal crunches, triceps and biceps, pull down exercises, and later back exercises. It ensures an effective training of all the muscles of your body as it puts the perfect amount of pressure and force on the particular areas of your body.

The machine comes with a built-in single stack of 85 kilos of resistance and promises to be a long lasting training equipment to tone your body. You can enjoy your workouts in a comfortable position as this multi gym has an adjustable seat along with a preacher pad. The padded butterfly arms provide a comfortable position to your arms while exercising.

You can perform about 28 different exercises on this diverse home multi gym. These exercises include Chest Press Chest Fly, Lateral Raise, Bent Lateral Raise, Single Arm Preacher Curls, Bent Row, Calf Raise, Abdominal Crunches, Oblique Crunches, Leg Curls, Hip Abductions, Shoulder Raise, Shoulder Shrug and many more.

The product comes with two years warranty and has dimensions 200x110x210 cms with a Wight of 150 Kgs. The maximum user weight recommended by the manufacturer is 135 Kgs or 300 lbs. Other accessories included with the package are Let Bar, Ankle strap and a handle. A detailed workout chart is also included in the package that helps the user to perform workouts correctly and efficiently. The Multi Grip Lat Bar allows you to perform back workout properly without any problem. You can use various hand positions while working out to tone your back muscles. With the help of the arm press, you can achieve full gym training of arms and chest muscles with ease and efficiency. Another feature of the machine is the leg developer that enables you to perform leg curls and leg extensions without any hindrance.

Please be aware that this unit requires certain amount of space, as it appears to be a large structure when fully assembled. So bring this quality piece of exercise kit to your home, achieve a tone, and attractively built body while training at home. In case you are lucky, you might get the product an affordable range.

Enhance Weight Loss and Overcome Your Plateau with these 5 Easy Tips

If you need to lose a few extra pounds but feel you’ve hit a plateau, there are several ways to get your body back in the weight loss mode. A plateau is when you’re no longer losing weight though it seems nothing has changed in your diet or exercise routine. Your body has adapted to the diet and now refuses to budge. So you must make some changes to boost your weight loss again. These five free weight loss tips can help.

1. Change your calorie intake.

One way to overcome a plateau while maintaining a healthy weight loss plan is to change your calorie intake. Monitor how many calories you’re eating and decrease them slightly to see if your weight scale moves again. You might try the zigzag method as well. To do this, decrease calories one day, and then increase calories the next. This helps shift your body out of its comfort zone. Only make minor adjustments and monitor your weight with each small change.

2. Replace a snack or two.

If you usually eat a chocolate bar as a mid-afternoon snack, try replacing this with a fruit or vegetable. Eat apples, bananas, carrots and low-fat dip, or celery and low-fat dip instead of chocolate. Fruits and vegetables are not only filling, but they also promote healthy weight loss.

3. Keep exercising, but endure longer.

Another way to boost weight loss and get your body moving again is to increase your exercise time. Instead of 30 minutes a day, try exercising 45 minutes a day. Walk every chance you get. Walking is a great (non-strenuous) exercise that helps your heart and promotes healthy weight loss. Park your car a little farther from the mall than usual when shopping. Walk your dog twice a day instead of only once. Take a walk during your breaks at work. These small changes can make a big difference in your weight loss efforts.

4. Monitor “what” you are eating.

Are you eating mainly sugar and carbohydrates on your weight loss diet? If so, try replacing one or two of these with a protein-rich food. Protein is a proven fat burner and energy booster, and many weight trainers use it to boost their workouts. Protein also helps you fill full longer so you’re less likely to be hungry an hour later. There are protein snack bars on the market now so you can easily get a boost during the day. Other changes you can make include increasing your water and fiber intake if you feel you’re not getting enough of these.

5. Eat smaller, more frequent meals.

Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal. This helps boost your metabolism and keeps you from being hungry during the day and splurging at night.

Keep in mind that fast weight loss can be unhealthy, but you might lose fast at the start of any diet or when overcoming a plateau. This is normal. These tips are to help you break the plateau so you can start losing weight again. Weight loss diets can help you feel and look better than you ever have before. Use these ideas to break through your plateau today so you can reach your future weight loss goals.