7 Strategies To Build Willpower And Get Fit Once And For All

It takes hard work, dedication, and yes, willpower to get in great shape. Do these things to get over your excuses and make it happen once and for all:

1. Get rid of temptation

Do some junk food house-cleaning. Don't have temptation around you. Get rid of those sugary, salty, processed foods. If they're there staring you in the face every time you open your cupboard, sooner or later you're going to reach in for a handful. Don't tempt yourself. Clean house and get rid of it.

2. Eat frequent small, clean meals

Eat small, clean meals every 3 or so hours to rev up your metabolism, regulate blood sugar levels and keep yourself from going into starvation mode. If you don't eat enough nutrient-dense foods in proper proportion throughout the day, your body will hang on to fat and you'll have a difficult time getting lean.

Most people find that eating properly and exercise go hand in hand. So often if you exercise, you'll naturally reach for healthier foods in order not to waste the effort you've put in to your workout. The reverse is also true.

3. Don't go it alone

Having support is so important. Surround yourself with people who understand the ups and downs of striving for results and achieving them. There are so many virtual support groups these days that there is really no excuse for not seeking out the support you need to help you achieve your goals.

How many of us have bought exercise equipment in the past only to have it end up collecting dust in the basement? I hold regular accountability and support groups and always make myself available to be the support needed when times get tough - and they will get tough. At some point, everyone questions whether it's worth all the effort. The answer is, "Absolutely!" You need to hear that from supportive and understanding people in your inner circle.

4. Create a dream board

Don't underestimate the power of visualization. Surround yourself with reminders and imagery that represent your goals. These can be pictures, inspirational quotes, words or actions. Whether you use a cork, magnetic, poster or bulletin board, place it somewhere where you'll see it daily. This could be in your home office or even in your kitchen.

You may also consider using the virtual real estate on your desktop computer or smartphone. Oprah offers a great web-based application you can check out. I personally stock the wallpaper and home screen of my iPhone with text images of my goals. Just remember that visual reminders of your goals are strong influences when it comes to daily choices.

5. Stop the excuses

Stop making excuses for why you can't exercise and eat right. Explanations come in two forms - excuses and reasons. Remember: you make excuses and you give reasons.

One of the most common excuses I hear for not exercising is lack of time. Listen, we're all busy. I stopped making excuses and decided to prioritize ten minutes of my day to exercise. I figured if I couldn't find ten measly minutes, then I wasn't time-challenged as much as I was priority-challenged. Once I changed my habits, I progressed to 20, then 30 minutes per day.

If you feel you absolutely cannot carve out the time to exercise or prepare healthy meals, you may need to set your alarm to get up a little earlier or stay up a tad later at night to prepare and plan food for the next day. You may ultimately need to re-evaluate the overall constraints and pressures being put on your time, but that's for another discussion. The point here is that reasons are valid, excuses are not.

6. Supplements are your friend

In this age of go, go, go and fast food restaurants on every corner, it's essential to have a strategy for getting through those moments when you are running errands, can't take a proper lunch break or are taxiing the kids to and from soccer practice.

Use quality supplements to your advantage (like meal replacement shakes or bars) to get you over the hump until your next meal. There are many great quality supplements available which are a great way to give your body the nutrients it needs in a pinch.

7. Schedule exercise

Don't leave exercise to chance. Schedule it like you would a Doctor's appointment and keep it. Many people find that working out first thing in the morning is their best option, as they get it done and it revs them up for the day ahead, but that's not always possible depending on your schedule. That's okay. Exercise when you can.

The days that I don't feel like exercising (and, believe me, there are days that I really don't feel like it) are the days I absolutely ensure I push play. Those are the days when you'll feel most accomplished and have your resolve and willpower to thank for it.

If you know someone who is struggling to reach their fitness goals and could use some or all of this advice, please share this article with them.

Sheryl Plouffe is a health and fitness business consultant and TV personality. She works with motivated people to design their ideal lifestyle through exercise, nutrition and support. Sign up for free updates at: http://www.fithealthywell.com

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Hammer Curls and Weight Loss

Weightlifting has many advantages as an exercise. You can burn more calories this way than just about any other exercise. You can fill out your frame for better muscle balance. When lifting weights, you stress your bones, which improves their density. Building muscle in this way helps you to function better in everyday life. Just about everything you do is better when your muscles are toned and strengthened.

When exercising to build muscle, it's important not to overwork a particular group of muscles to the exclusion of those opposing it. Your body needs balance. If you're going to work those biceps, you'll also want to work the triceps to help provide that balance.

There are number of exercise you can do for both sets of these muscles. For the biceps, regular curls or hammer curls are preferable. When done right, these exercises focus attention on the biceps only and provide maximum muscle growth. Hammer curls, done with the rough hands rotated inward, help build the biceps while at the same time working the forearms. When they're done properly, your elbows are pinned to the sides while you are lifting the weight. The biceps are doing all the work, and that is what you want. You can alternate either arm, or you can do them simultaneously.

Now that you're working those biceps, you want to concentrate on the opposing group of muscles the triceps. You want to make sure that whatever exercise you do, you're focusing on a specific muscle or muscle group to the exclusion of other muscles that way you get the maximum benefit from that particular weightlifting exercise. What are some of the good exercises for the triceps?

One excellent exercise for the triceps is the overhead cable extension. This put your arms in a different position and forces your arms to work in a unique way, versus an exercise like push-ups. When done properly, you're pushing your arms straight out and up using your triceps only. To get a slightly different muscle build been doing this particular exercise.

Another exercise that excellent for the triceps is the diamond push-up. When doing this exercise you put your hands together to form a diamond between your fingers. As long as you keep your elbows to your side this is an excellent exercise for building the triceps. You can adjust the repetitions for the effect you want. You should do them to the point of muscle failure.

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