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

The misunderstood psychology of weight loss — how to lose 30 pounds PART 4

Foundation

It’s a lot easier to lose fat first and then gain muscle. Yes you can do both at the same time, but it’s hard. You want to give yourself the best chance of success, so focus first on losing the fat and then building the muscle.

I like to call it your foundation — if you build a great (low body fat) foundation, it’s easier to stack muscle (lean or bulk) on top of it down the track. If you’re overweight right now, you’ll have quite a bit of subcontinous fat covering your muscles anyway, so why not get rid of it first?

In my experience, the best way to lose fat is not to do cardio. Slow cardio (walks, treadmill, bike, etc) burns up fat but also muscle. Cardio is great for your heart, especially HIIT, but isn’t necessary to lose fat.

There’s a bunch of research online about cardio versus lifting weights for losing fat, but I prefer to use diet and weight training (moderate weight, high rep — if you’re female, you won’t put on bulk) to lose fat.

Control your calories via food (a 500 calorie deficit per day based on your BMR) and keep your metabolism burning using weights.

When you think about where most people come undone, it’s normally not in the gym. It’s relatively easy to workout 3–4 times per week for most people. It’s the food temptation that’s the hardest. I’ll talk more about that below.

To build your foundation, you first want to get your BMI (Body Mass Index) into the normal range, at around 20. You can calculate yours here. Once you’ve done that, you’ve got a foundation on which you can start to build some good, lean muscle quite quickly.

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

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

The misunderstood psychology of weight loss — how to lose 30 pounds PART 3

Why?

Before you do anything, you need to figure out why you want to lose weight (or put on muscle). You need a compelling “why”. This is the psychological part of weight loss you’ll never hear about in an infomercial, but it’s the driving force behind the stunning physical transformations you see on shows like The Biggest Loser. Without your “why”, you’ll yo-yo diet and put all of the weight back on within a few months. Guaranteed.

Your “why” is something that should make you cry if you can’t have it some time in the future. It should be EMOTIONAL. It should be something you feel. It needs to be bigger than “Look good at the beach”. The thought of not having it should steer you away from temptation (because you will slip up, many, many times) and shock you into action when you feel lazy.

It should also be measurable and time bound. So what’s a good “why”? Here are a few you might want to use:

·         Get back to my college weight of [weight] so I can FEEL strong, confident and fit again by December 31st 2016

·         Be a ROLE MODEL for my kids and make them PROUD of me by losing 45 pounds in 2016 and keeping it off for life

·         Lose 45 pounds by December 31st 2016, so I can TEACH others how to do what I’ve done

·         ENJOY watching my kids grow up and have enough ENERGY to chase them around the house by losing 45 pounds in 2016

·         Get in shape by losing 45 pounds to FINISH the 2016 New York marathon

·         COMPETE in an all-natural body building contest in 2017 with body fat of < 7%

Before I got started losing weight back in 2008, I found a photo of me from 4 years earlier. I was about 30 pounds lighter and was in good shape. So my “why” revolved around that photo — “Lose 30 pounds and then gain 20 pounds of muscle by the end of 2010 so I look BETTER, have EVEN MORE ENERGY and FEEL AS GOOD as I did in that photo”. I kept that photo in my wallet and looked at it every day for motivation. And it worked. Really well.

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

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.

The misunderstood psychology of weight loss — how to lose 30 pounds PART 2

Success starts with your own self perception. And if you don’t like yourself, that will negatively affect everything you do, making even a moderate level of success much more illusive.

So why would you listen to an entrepreneur about losing weight? Well, weight loss isn’t about the mechanics as much as it is the mindset. And being an entrepreneur means you need to be pretty good at dealing with tough situations, building yourself up and believing when no one else does.

Plus, I was overweight until 2008. I was working long hours building my third company and I lived on Red Bull, pizza and McDonalds. But one day I snapped (figuratively, not literally) and decided to do something about my physical condition, by focusing on my mindset first and body second.

Over the following 18 months (September 2008 — March 2010) I completely transformed myself physically. I lost 31 pounds and then put on 37 pounds of muscle using lots of trial-and-error, Youtube videos and advice from sites like BodyBuilding.com.

The transformation improved my effectiveness as an entrepreneur by at least 10x. I was sharper on my feet, made better decisions, could do more in less time and started to bounce off the walls with unlimited energy.

Not only did I experience a transformation, so did my business. Sure it was still a lot of work to grow the business, but it didn’t feel as hard as it did when I was carrying the weight. I had better clarity of thought and my stress levels were kept down by the hormone regulation that resulted from regular exercise.

Truth be told, it wasn’t all that difficult to lose weight once I figured out what it was really about, which is 80% mental, 20% physical. I break it down into 5 key areas of focus. They are:

1.      Why?

2.    Foundation

3.    Routine

4.    Food

5.     Mental Toughness

Stay with me to learn each key area of focus in more detail.

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

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