The misunderstood psychology of weight loss — how to lose 30 pounds PART 7

Mental Toughness

What causes 99% of people to stay overweight? It’s a lack of mental toughness. When it comes to losing weight, gaining muscle and generally staying healthy, it’s all about habit and routine. You need to get very, very good at doing the same thing over and over and over and over again. That’s the secret to success at anything.

Here are some tips that have helped me stay on track over the years.

If you don’t feel like working out:

·         Build a gym at your house or put a gym in your office (my gym is 5 feet behind me as I type this from my office. When I need a break from working, I spin my chair around and hit the weights).

·         Don’t think about the actual workout — just get in your car and start driving to the gym. When you get there, read your “why” statement on your phone and put on some music to get you in the mood.

·         Take your shirt off and look at yourself in the mirror. Visualize the body you want and then get in the car and go straight to the gym.

·         Change your workout. You should change it every 6–8 weeks anyway. Mix it up if you get bored. Swap exercises, switch between free weights and barbells, machines and body weight exercises, etc.

·         Ask your partner for a reward that will be waiting for you as soon as you get back from the gym. You know what I mean.

If you don’t feel like eating well:

·         Eat what you crave, but log the calories in MyFitnessPal and make sure you keep under your calorie count for the day. If it’s chocolate, eat a few squares, not an entire bar. Get just enough to satisfy you then stop.

·         Go out and eat at a restaurant. Mexican food in particular (beans, rice, chicken and vegetables) has a great macro-nutrient profile (high protein, moderate carbs) if you avoid the cheese and fried items.

·         Eat something high in protein first, like a protein shake or tuna. Protein fills you up and will curb your appetite. You might still eat the bad stuff but you’ll eat less of it.

·         If all else fails, just give in. Have an “off meal” and on your “off day”, just have 2 bad meals instead of 3. As long as you’re making progress every day, don’t beat yourself up for falling off the wagon every now and then. It happens to everyone.

·         Finally, realize that if you eat poorly now, the “good food” like chicken, tuna, rice, sweet potato, spinach, kale, quinoa, chia, etc will taste horrible because your body is used to (and craves) the taste of salt, fat and all the other processed crap. Over a few weeks your taste buds will adapt and you will start to crave the good food. Sounds crazy but it’s completely true.

Transforming your body will transform every other area of your life too. Your mood will improve, you’ll have more energy and as a result you’ll demand more from life. You’ll stop settling and will have a new self-confidence which will make you a better partner, friend, parent, boss, etc.

Don’t set a New Year’s resolution to lose weight. They never work. Instead, do the work and be a role model for everyone around you. Find your “why”, create a workout program and make it part of your routine. Eat well 80% of the time and don’t be too hard on yourself when you mess up.

After a few weeks you’ll see progress. After a few months you’ll wonder how you lived without the gym and without your new-found energy. You’ll need new clothes and you’ll start to receive compliments from people you haven’t seen in a while. Those positive feelings will push you to work even harder, leading to more positive feelings and more progress.

https://medium.com/personal-growth/the-misunderstood-psychology-of-weight-loss-how-to-lose-30-pounds-in-2016-c26fbd8e16f3

The misunderstood psychology of weight loss — how to lose 30 pounds PART 5

Don't like the word ROUTINE...?

Me either;) so I chose different way of looking at it... 

Chose your own, exciting daily routine you will want to commit to 

Treat your workouts like business meetings or appointments. Schedule them in your calendar as recurring events every week. You’d never miss a meeting with your boss or a date night with your partner. Treat your workouts with the same level of urgency and respect.

Try to space your workouts over the week and keep at least 1 day between them. Try to combine one push and one pull muscle group in each workout session, such as:

·         Chest and back

·         Shoulders and arms

·         Legs

If you’ve never lifted weights before, please please please please please find someone who has, so they can build a good program for you and show you proper technique. Don’t just turn up at the gym and jump on the machines — you’ll make zero progress and give up.

Find a friend and ask them to come to the gym with you for a few weeks. Better yet (and if you can afford it) hire a personal trainer. They’ll not only show you what to do and how, but they’ll hold you accountable too.

As a final option, find a program and watch the instructional videos on your phone at the gym before you start an exercise. Always focus on form first and weight second. If you lift heavy because everyone else is, you’ll injure yourself and you’ll be out of the game.

To build your foundation, you want to focus on keeping your metabolism high when you’re NOT in the gym, which means moderate weight for 10–15 reps over 4 sets per exercise. Bonus points if you add super sets or pyramiding. I added super sets to my routine 2 years ago and I’d estimate it increased my progress by at least 30%.

Before you workout, have some sort of pre-workout snack. Coffee is a popular pre-workout, but I like a banana and a few scoops of Optimum Nutrition’s pre-workout powder. You need energy stores to lift weights and sugar (such as fructose from fruit) converts into useable energy fast. Don’t eat a huge meal before going to the gym.

When you’ve finished your workout, make sure you eat protein and fast-digesting carbs within an hour. I like to have a protein shake and some fruit, like 2 bananas or a tin of pineapple slices.

After a workout your body goes into a catabolic state where it starts to break down muscle for fuel, so having a high-carb meal prevents that and keeps you in an anabolic state (muscle building) as your body starts to repair the (good) damage you made to your muscles (micro tears) during your workout.

Once you’ve built your foundation (lost excess fat) and want to put on some muscle, you can lower your reps (from 10 to 6–8) and increase your weight.

When you want to continually gain muscle over time, I’ve found it helps to do 1 of the 3 things during every workout for at least one exercise:

·         Lift heavier weight (without sacrificing form)

·         Reduce rest time between reps

·         Reduce rest time between sets

https://medium.com/personal-growth/the-misunderstood-psychology-of-weight-loss-how-to-lose-30-pounds-in-2016-c26fbd8e16f3

Zumba TurnUP | Shut Up & Dance

Zumba fitness literally wants you to “shut up and dance” in this high-energy, four-minute workout featuring Zumba creator himself, Beto Perez, along with Maritza Bustamante. “The mix of cumbia and reggaeton rhythms means this is one hot choreo,” says the video’s description. Although there are zero verbal instructions given during the routine, the video displays graphics when direction changes are about to occur.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#7

Zumba Dance Workout

Multiple routines make up this 24-minute Zumba workout by Daniel Hayhurst. Hayhurst’s dance combinations get your heart rate revved up from the very first beat without a lot of talking or interruptions. In 2014, Hayhurst launched Danny’s Workout, a YouTube channel dedicated to teaching free Latin dance and aerobic classes. “The channel will continue with the Latin aerobics, featuring those classic Latin American styles such as the salsa, samba, reggaeton, merengue, and many, many more,” he explains in his debut video about the channel’s contents.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#5

Body Toning Afro Beat Workout: Burn to the Beat- Keaira LaShae

Body Toning Afro Beat Workout: Burn to the Beat with Keaira LaShae is a booty-shaking, total body cardio workout that employs African Dance-inspired exercise moves to burn fat, sculpt muscle and kick-start weight loss potential for the ultimate full body-toning experience from head to toe. Prepare to sweat and you shake your body to the percussive rhythm with Fitness and Music Star, Keaira LaShae as she coaches you through this intense, result-driven workout from the all new “Burn to the Beat” Fitness Series, exclusively on BeFiT! Activate your core and reveal a slim and sexy dancer’s physique as you shake, twist, and stomp to the beat of some of today’s hottest workout music. You will have a blast as you shape curves in all of the right places toning the arms, chest, shoulders, butt, abs, back, thighs, legs, and obliques with unique body-sculpting moves like pull punches, side punches, in/out taps, afro pull pumps, pull down twists, bow and arrows, hip rolls, afro birdies, TLC African marches, gallops, warrior blocks, diagonal birdies that will transform your body to the beat and have you moving like a pro! Maximize results as you ramp-up the intensity each time through with one of the best in the business right from your own living room with this fierce exercise routine that you can take with your anywhere. This routine is great for all fitness levels and requires only a towel and a bottle of water to complete. Join the party to lift, firm, and shape a sexy dancer’s body. From start to finish, it has never been this fun to get into shape. Tune in to BeFit every weekday for new workouts that you can take with you anywhere.

Latin Dance Workout for Your Living Room

This workout is sure to burn calories and put a smile on your face. Equinox instructor Nicole Steen guides you through an upbeat, 30-minute class for PopSugar Fitness. “When it comes to working out, the goal is to just keep moving, so don’t worry if the choreography doesn’t make sense. The more self-conscious you are, the less you move, so let go and focus on the fun,” says Steen.
http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#2

Dance Cardio Workout - 40 Minutes Dance cardio To Burn Fat - Total Body Workout

6 Diet Secrets to Lose Weight Successfully

According to statistics, the average person attempts to lose weight at least four times a year. But only 1 out of every 100 people lose weight for good and can proudly share their weight loss success stories. We at Bright Side want you to be one of those people, so we decided to reveal these secrets to help you suffer less and reach your goal much more easily.

Dr. Roger Gould, one of the most well-known experts on emotional eating, assures us that our emotions, not a lack of willpower, prevent us from losing weight permanently. Therefore it’s important you know about these secrets before starting your battle with weight loss:

1. Be consistent.

It’s always very difficult to start a diet that promotes eating only fruits and vegetables if you’re used to eating mainly fast food. It’s a huge stress for your body, and it will react accordingly. Try not to demand too much of yourself at once, and make progressive changes instead.

2. Keep track of your progress.

Believe it or not, it is very important to carefully monitor your progress. This will give you a real picture of how much weight you’ve lost. In many cases, you’ll have to wait months until you see some noticeable changes in your body, so in order not to lose motivation, keep a record of all the changes.

3. Be physically active.

A healthy diet plan does help you lose weight, but it’s very important to combine good nutrition with some kind of physical exercise. Even low-risk activities, such as walking (if performed on a daily basis) will be very helpful.

4. Look for support from your friends and family.

The moral support of those around you is extremely important when you’re on a diet. They know that when you do give in to temptation, you’ll feel guilty afterward, so they can remind you to be careful with high-calorie foods when they are with you. It’s their way of supporting you in your battle.

5. Determine your metabolic type.

If you feel like you’re doing everything to lose weight but still have no noticeable results, it’s okay. Actually, it’s a very common problem. But before giving up, learn more about your metabolism. If you have a slow metabolism, arm yourself with patience and don’t let your guard down. Remember that long-term results become visible one day.

6. Any diet requires supervision.

If you decided to start a diet, think about contacting a good nutritionist for supervision and advice. Remember: with all those "miracle diets" that promise to burn kilograms of fat in no time at all, you’re running a serious risk of harming your health. Low-calorie diet plans lack essential nutrients for the proper functioning of your body, so they will have a negative effect on your mental and physical wellbeing.

Now you’re ready to embark on your weight loss journey. Good luck!

https://brightside.me/inspiration-tips-and-tricks/6-diet-secrets-to-lose-weight-successfully-252110/

Thigh Exercises For Losing Fat

3 Common Beginner Workout Mistakes

GYM MUSCLE GAIN BODY TRANSFORMATION

Do You Really Need a Rest Day After Exercise?

Rest days are a standard part of exercise programs, but they’re not the only way to avoid overworking yourself. Let’s look at the difference between rest and recovery, and when you can bend the rules.

The Reason for Rest Days

Most strength-focused programs like weightlifting either work your whole body and then skip the next day, or else they have you split up your workouts so that, for example, your arms get a rest on leg day. The idea is to let each muscle recover from a workout before you ask it to do the same thing again.

But not every activity works this way. Runners, for example, often run every day, and may only take one or two true rest days a week. But within that pattern, they will alternate days of hard running (like speedwork, hill running, or long runs) with easy runs that feel less challenging to the body.

Other sports may fall somewhere in between, but nobody expects to work every body part to exhaustion every day. Even when elite athletes do workouts every day that look killer to us, it’s because our “hard” is their “easy”. You can bet their coaches schedule in just enough of the easier workouts to keep the athlete’s progress on track with minimal risk of injury.

Rest days and splits help us to pace ourselves. Too much hard running, if you’re not used to it, sets you up for tendonitis and other overuse injuries. And too much exercise of any kind can lead to a syndrome called overtraining where your body may develop flu-like symptoms and disturbed sleep because it just can’t keep up with the demands you’re putting on it.

There’s Nothing Magic About Resting for One Day

Taking a single rest day after a hard workout isn’t the only way to keep yourself from overtraining. There are a few reasons it’s a good rule of thumb, though:

 

• Delayed-onset muscle soreness often takes two days to peak. If you did a too-hard workout on Monday, you might be feeling only a little bit sore on Tuesday and think you’re okay to work out some more. If you waited until Wednesday instead, you would have a better sense of how sore or injured you are. Then you would be able to make a better judgment call about whether, and how hard, to work out again.
• Resting every other day means only half of your days will be hard workouts. The other half will be rest days or easier days, so the schedule keeps your total workout intensity manageable.
• Mentally, it’s easier to stick to a workout when you enjoy it. Hard workouts aren’t always fun, and you may need to psych yourself up to try something really challenging. It’s okay if you don’t feel up to that every day. Having some easier, almost relaxing days can help you stick to your schedule.

If you can accomplish those goals with another schedule, though, feel free to do so. If you enjoy all your workouts, even the hard ones, slowly include more hard days in your schedule. If you feel okay with that, keep doing it! But if you end up sore or fatigued, listen to your body and put those rest days back in.

If soreness is your problem, be aware that skipping one day may not be the best way to deal with it. Soreness peaking at 48 hours is just an average, and the true timeframe can vary. Your muscles might only feel sore and weak for one day, or if you tried something new and difficult, you might feel it for a week. At the beginning of a new workout routine, you might even need three or four easy days.

Recovery Doesn’t Have to Mean Total Rest

Some people prefer the term “recovery” to “rest” days, because total rest isn’t necessarily your goal. After all, lifting a fork to your mouth is a similar action to a bicep curl, so if you just did a heavy arm day, would you be unable to eat? Clearly, some amount of activity is fine on a rest or recovery day.

This is where you have to calibrate your own sense of effort. If you’re new to exercising and you just did a day of heavy squats, a five mile bike ride is probably not a great choice for the following day. But if you bike five miles to work every day, you should be able to keep doing that even on your “rest” days.

When I did push-ups every day for 30 days, a few people suggested that I was setting myself up for injury by not taking rest days. But as I wrote in that article, I ramped up my fitness very carefully. A few sets of pushups every day is my new normal, and it’s no more taxing to me than a bike ride is to a bike commuter. Some days I might try a more challenging type of pushup or I might do more reps than usual; but I balance out those harder days with, you guessed it, easier days that are closer to my baseline effort level.

As you learn your own strengths and limitations, you too can alter your workout schedule according to what works for you. That might mean you only take one or two rest days per week, or it might mean you do mega-hard workouts and then lay low for a few days. If you’re getting a reasonable amount of exercise in total, and if you aren’t getting sore or injured, you’re probably doing okay.

http://vitals.lifehacker.com/do-you-really-need-a-rest-day-after-exercise-1792349953

9 Simple Ways To Start Exercising Again After A Break

Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent. I know what it’s like to have a really good routine and then something unexpected happens. You miss a few workouts and then all of a sudden you’re in a rut. So the question is—how do you get back into routine? If you have found yourself a little off track and needing a motivation boost, here are some of my tips on how to restart your exercise habit and get back into a healthy routine.

1. Just start with something easy.

If you are really struggling to get back into exercising and feeling totally overwhelmed by it all, sometimes it can be useful to just start with something easy. If going to do a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog, just to get moving.
As soon as you start with something small and feel good from that, you’ll want to continue on and get back into your healthy habits.

2. Commit to five minutes.

If a long workout feels like too much, then just commit to working out for five minutes.
A commitment of five minutes is a lot less daunting than a full workout. Once you are up and moving, you will more than likely keep going. So start with five minutes and see where you end up.

3. Remember how good it makes you feel.

Sometimes we focus too much on the effort of it, rather than the outcome. The thing with a workout is while it can be hard in the moment, you will always feel absolutely amazing afterwards. So, if you need something to help you refocus and motivate you, just remember that post-workout high. Aside from some sore muscles, you will never regret a workout.

4. Schedule it in your diary.

If you are looking for an excuse to not workout, then you will find find an opportunity for
a distraction to deter you. That’s why it’s important to clear your schedule and make time specifically for your daily exercise. Make sure it’s scheduled for a time that you won’t get easily distracted. If you know that you get caught up at work in the evenings, then schedule your workout in the mornings. If mornings are too busy, then schedule your workout in the evenings. If you know it’s going to be
a crazy busy day, then just commit to a quick fifteen-minute HIIT session, as doing something is always better than doing nothing.

5. Prepare your gym bag.

What if exercising in the morning used to be your thing, but now you struggle to get up early? Prepare your gym bag the night before and lay it next to your bed. Put your alarm on the other side of the room so when it goes off, you will have to get out of bed to turn it off. Once you are out of bed and your gym bag is already packed, you may as well get up and go. If you go to the gym after work, place your gym bag next to your desk. This will act as a good reminder of what you have committed to and you will be less likely to back out.

6. Take a one month challenge.

If you want to start making exercise a habit again, then try taking on a short one-month challenge to kick-start your routine. Lots of gyms, yoga studios and boot camps offer one-month challenges. By having it broken down into a smaller time frame, it won’t feel so overwhelming. That’s why I’ve designed my programs in four-week blocks. Then once the challenge is finished, you will feel great and be back into good exercise habits.

7. Get an exercise buddy.

It’s very easy to pull out of your workout if it’s just yourself you have to answer to. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. It also adds a social aspect, which brings a little more fun back into working out.

8. Don’t just think gym.

Being fit and healthy isn’t just about going to the gym every day. Find ways to mix up your workouts and incorporate other exercises that you enjoy into your routine. Picking up social sports, going for
a jog on the beach, or simply walking the dog are all great ways to stay fit and healthy.

9. Do it for yourself, not anyone else.

I always say, “Don’t work-out for anyone else but you.” Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best. Remember to do this for you, not for anyone else or for how they think you should look. Each time you exercise, know that you have done something good for yourself and celebrate that.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.

http://womensrunning.competitor.com/2015/06/emily-skye/9-simple-ways-to-start-exercising-again-after-a-break_42335#vL9i1BaR6pfP1YYK.97