5 Simple Steps To Help You Lose Weight


Losing weight is a long process that takes a lot of work. It's little wonder that most people get overwhelmed by the effort it takes. Many people fail in their weight-loss efforts because they try to do everything at once; they try to completely overhaul their diet and suddenly start working out for an hour or more every day of the week. After a few weeks, they get exhausted and give up.

Rather than jumping into everything at once, try following these 5 steps, one at a time, to help you slowly make a long-term change. You may also want to try joining a Gadsden weight-control program.



Write Everything Down

The first thing you need to do is to become aware of exactly how much and what shakeology cleanse you're eating. Download an app or purchase a journal to help you record everything you're eating. Don't count calories or anything else. Just write it down so that you're more aware of what you're putting into your body.

For the best results, you should try to write down what you eat before you eat it. This may help you to reconsider whether or not it's something you should eat.

It is also helpful if you write down when, where, and why you are eating. Doing this can help you to recognize patterns in your eating habits. Do you tend to binge eat when you're home alone? Do you tend to eat when you're feeling depressed? Knowing these things about yourself can help you to correct any negative patterns you notice.

Measure It

Once you're in the habit of writing down the stuff you're eating, you need to start measuring your portions. Most people eat a lot more than they realize. For example, did you know that a serving of cereal is usually either 3/4 of a cup or 1 cup? But most people will eat closer to 2 cups for breakfast.

Starting to measure out your food will help you to learn what a real serving size is. It will help you to learn how much you're really eating.

Start Counting

Now that you're writing things down and measuring what you're eating, it's time to start counting your calories. There are many apps available for this, so find one that works for you and start using it. With the previous 2 habits in place, this should be quite a simple thing to start doing.

By building up to this step, it becomes easier to make calorie counting a habit. What you eat accounts for approximately 70% of your weight-loss efforts. Getting your calories under control will make a huge difference in you meeting your goals.

Walk It Out

Now that http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/how-to-lose-weight.htm you've got your eating habits under control, it's time to build an exercise habit. Start with walking. It can be in the morning, on your lunch break, or in the evenings with your spouse. You should try to walk for about 30 minutes a few times a week to start out, then try to build up to walking 5 times a week.

When you're comfortable with that, try throwing some jogging into your walks until you are able to jog for the full 30 minutes. If you just don't have the motivation to do walking and jogging, look into aerobics classes. These can be more fun and engaging than basic cardio, helping you to get a better workout.

Pump It Up

Cardio should only be part of your exercise routine. It's important that you incorporate weight training into your exercise as well. This helps you to build muscle so your body can burn calories more efficiently.



If you're not comfortable doing weight training on your own, try getting a personal trainer or joining a Gadsden weight-control program.

By: Jordan Rocksmith

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Gadsden Weight Control in Rainbow City, AL, is a weight control clinic offering a multi-strategy approach to weight loss. Call Gadsden Weight Control www.gadsdenweightcontrol.com/program.html at (256) 442-2686.

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How To Get A Body Like Tyler Durden




Step 2: Hit The Weights

Weight training is important, and it's also important to clear up the myths behind hitting the free weights section. Let's do this Fight Club style.

Myth 1: You're not going to end up looking like Arnold Schwarzenegger if you don't want to. People who worry about this talk as though achieving that incredible muscle size is accidental or something? It takes years of 4-hour day training to achieve that look, so quit worrying.

Myth 2: Lifting weights will not make you fat if you decide to stop. The only reason I recommend weight lifting over cardio is because it delivers visible results that can be fine-tuned exactly how you want them, but so long as you keep up your diet, you're not suddenly going to turn into a whale!

Myth 3: Everyone in the free weights is not from Jersey Shore. Now, get in there already!

If lifting weights doesn't sound like your thing, you mustn't like the sound of having unlimited potential to craft your body into something amazing. That might sound incredibly narcissistic, but I don't mean to come across like the aesthetic appeal is the main attraction of working out. On the contrary, developing your abs and arms and achieving these goals little by little can have a dramatic effect on your mind in general, so if you've ever been prone to introversion or depression, bettering yourself could be just the ticket out of gloomsville you've been waiting on.

So what would I recommend to someone wanting to emulate the Tyler Durden look? Well, the important lifts to focus on are compounds. Compounds are basically lifts that incorporate more than one muscle group, such as squats and deadlifts. On the other hand, isolation exercises that work just one muscle group, such as bicep curls, are still important. Just less so.

But what is it about compound exercises? Well, if you can't stand situps or crunches, you won't even need to do them if you're doing compound lifts, because those compound lifts always end up working your core indirectly. Therefore, with the right routine of the main compounds (squats, deadlifts, pullups) mixed up with some isolation, you're going to have ripped abs and defined arms in no time. Even your legs are going to look badass.

This is just a basic beginner's routine, but feel free to swap out and adjust this workout plan to suit:

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps

3 sets of Bench Press, 8-10 reps

3 sets of Incline Flies, 8-10 reps

3 sets of Chest Dips until failure

3 sets of Barbell Curls, 8-10 reps

3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps

3 sets of Lunges 8-10 reps

3 sets of Leg Press 8-10 reps

3 sets of Leg Extensions till failure

3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps

4 sets of Deadlifts 8-10 reps

3 sets of Bent Over Rows 8-10 reps

3 sets of Dumbell Rows 8-10 reps

3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell Dumbell every week 8-10 reps

3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

3 sets of front raises 8-10 reps

3 sets of Lying Rear Delt Raises 8-10 reps

3 sets of Close-Grip Bench Press 8-10 reps

4 sets of Pulldowns 8-10 reps

3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps

3 sets of Squats 8-10 reps

3 sets of Clean and Jerk 8-10 reps

3 sets of Weighted Pull ups 8-10 reps

After you've had a little play around with this routine, you should be able to get a grasp for your weaknesses and which areas you enjoy working out the most, but this is a pretty fully-encompassing workout that should provide you with a challenge every time.

Alongside your calorie deficit, this workout will leave you with the Tyler Durden shredded abs you so desire, along with an overall increase in strength. If you're not feeling awesome after 2 months of this diet and exercise routine, you must be doing it wrong.

Workout Mix Tape Ideas - Get yourself pumped, it'll make working out a breeze.

There are different motivational strokes for different folks, of course. But finding new music is a good place to begin.

http://epic-noob.hubpages.com/hub/how-to-get-a-body-like-tyler-durden

Justin Bieber Gets Groped by ‘Belieber’ Jeffrey Ross in Calvin Klein Ad Spoof


Justin Bieber Gets Groped by 'Belieber' Jeffrey Ross in Calvin Klein Ad Spoof (Video)

The new promo is promoting the pop star's Comedy Central roast on March 30

This is truly the stuff of nightmares.

Justin Bieber appeared in a new promo for his upcoming Comedy Central roast with "Roast Master General" Jeffrey Ross. In a spoof of Bieber's Calvin Klein ads, he and Ross appeared shirtless together with Bieber playing the drums.

Also Read: Jon Stewart's 'Daily Show' Replacement? 13 Funny, Topical and Talented Picks (Photos)

Ross donned a blonde wig and tried his hardest to look sexy for the cameras, which was an uphill battle from the start. Ross tries talking dirty to Bieber as well, including telling Bieber where he wants to put his pinky. Ross follows that up by whispering to Bieber that he is a "Belieber."

Also Read: Why Seth Rogen Won't Roast Justin Bieber

In several shots that follow, Bieber does what he can to keep Ross off of him to no avail. At the end of the promo, Bieber asks "Who is this guy?" to which Ross replies, "Hey man, I'm your worst nightmare."

Kevin Hart is hosting the Comedy Central Roast of Justin Bieber, which will air on March 30.

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Jon Stewart's 'Daily Show' Replacement? 13 Funny, Topical and Talented Picks (Photos)

JASON JONES

The "Daily Show" correspondent has proven to be a standout cast member and perhaps a talent worthy of manning the desk -- though his TBS pilot with wife and "Daily Show" colleague Samantha Bee could keep him too busy for the gig.

Jason JonesGetty Images

JEFFREY ROSS

Dubbed Comedy Central's Roastmaster General, Jeffrey Ross is one of the wittiest stand-up comedians around. He's best known for his stinging insults, but the 49-year-old is intelligent enough to dish on a daily dose of news.

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KRISTEN SCHAAL

Often Billed "The Daily Show's" Senior Women's Issues Correspondent, Schaal has been contributing to Comedy Central's flagship satirical news program since 2008.

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AZIZ ANSARI

He's young, charming and has a huge following. Comedy Central has aired several of his stand-up specials, but would they give the "Parks and Recreation" star a chance behind the anchor desk?

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JOHN MULANEY

The "Saturday Night Live" veteran is a prolific stand-up comedian as well as the star and creator of his own Fox sitcom, appropriately titled "Mulaney."

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LEWIS BLACK

The veteran standup has been delivering his own uniquely aggressive brand of news on "The Daily Show" for even longer than Stewart. His bold, abrasive recurring segment "Back in Black" originated in 1996 when Craig Kilborn hosted the program.

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JOEL MCHALE

McHale has been "The Soup's" hilarious host since 2004, so he certainly has the chops for a satirical series. But his E! show airs weekly, making "The Daily Show" a decidedly more demanding commitment for the busy actor, who also stars on "Community."

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CRAIG KILBORN

Craig Kilborn hosted "The Daily Show's" first three years before Jon Stewart was even a twinkle in Comedy Central's eye -- who's to say he couldn't retake the reins? Sadly, sources tell TheWrap it's not in the cards.

Comedy Central

PAUL F. TOMPKINS

Could Tompkins be "The Daily Show's" first ever mustachioed news anchor? His resume includes topical comedy shows like "Real Time With Bill Maher," "Best Week Ever" and "Comedy Bang! Bang!" and he also has his own critically adored podcast, "The Pod F. Tompkast."

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DANIEL TOSH

Between "Tosh.0" and "Brickleberry," it's clear Comedy Central and Daniel Tosh have a good working relationship. But is the controversial comedian up to tackling daily news?

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CHELSEA HANDLER

The late night landscape is pretty devoid of a female presence right now, but maybe Comedy Central will take a close look at Handler, who finished her run on E!'s "Chelsea Lately" in August.

Getty Images

CRAIG FERGUSON

Craig Ferguson ended his nine-year run behind the desk at CBS's "Late Late Show" in December, so there's a good chance he's available. But is he willing to step back into the treacherous waters of late night so soon?

CBS

BRIAN WILLIAMS

Why not Williams? The NBC News anchor was suspended for six months just minutes after Stewart dropped the bomb. Maybe he wants to try satire?

NBCPrevious; Next1 of 15

Following the Comedy Central host's announced departure on Tuesday's episode, TheWrap offers up its recommendations to fill the satirist's seat

JASON JONES

The "Daily Show" correspondent has proven to be a standout cast member and perhaps a talent worthy of manning the desk -- though his TBS pilot with wife and "Daily Show" colleague Samantha Bee could keep him too busy for the gig.

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