superadmin

1: You’re Mind

When you want to achieve a goal, your mind is always your number 1 ally. In opposition, if your mind isn’t set for success, it’s more likely to drag your efforts down than to help you.

• Take the time to picture yourself looking how you’ve always wanted, and visualise yourself in that ideal weight.
• Immediately reject any negativity that comes to mind that goes against your goals.
• You WANT to be fit, but you THINK of yourself as fat. Try place the thought in your mind that you ARE fit and you ARE attractive, this would help you to act as so, and boost yourself to head towards your goals.
• Stop believing that you can’t achieve that body of your dreams, picture it on yourself and GO FOR IT!

2: Fear

You might not even know that you are afraid of the changes you would have to go through in order to lose weight. Until you have triumph over this fear, you are disrupting your goals of losing weight.

Anthony Robbins, An author and professional speaker has outlined the specific three beliefs that you must have in order to conquer your fear:

• You need to BELIEVE that something MUST change! You can’t be week about it. It’s not something to take into consideration. You can’t even be “pretty sure”. It has to be 100% certified that you WILL!
• Believing that YOU are what needs to be changed. You are responsible for your own weight loss, and need to take action upon that. In the end it is you who is going to make it happen. Make it your personal mission.

3: Excuses

Excuses are really getting old, especially when it comes to losing weight. If you take action now and not make excuses, you will have the advantage in the long run. Excuses can ruin your life… don’t let it!

• Do not let go of your responsibilities with excuses, always expect more from your self.
• Always keep your mind set on the big picture of why you want to achieve your goal and focus on it. Make a list of all the advantages losing weight has to come with it, and read it to yourself every morning, this will help motivate you.
• Always remember that there are only two things you can have: results or excuses. Which do you want?

4: Commitment

For some reason people have a fear of commitment, that’s why you keep abandoning your goals. If you honestly want to lose weight then you must stick to it till the end.

• There is a bridge between failure and success, and that bridge is called commitment. Don’t give up until you have passed the bridge of success and achieve your goals.
• Find your times, make your schedule, mark it on your calendar and stick to it like it is as important as your business meetings, you will never skip another appointment.
• You can’t fail if you don’t give up.

5: You’re Diet

To be as straight forward as possible, stop eating junk food!  Why don’t you replace this junk with foods that are healthier for you and help you to achieve weight loss? Such as whole grains, lean meats, nuts, fruits and vegetables.

• Processed are unfortunately accepted by our society, even though they contain empty calories and heaps of chemicals that make you fat and sick. Do not eat them!
• The caloric density of fat is twice as much as proteins and carbohydrates, so eat less of it, and more of them.
• Fiber and antioxidants are great for losing weights, snack on fruits and nuts.

Do you really know what you eat?

Getting into great shape is not just down to exercise. Did you know 80% of your fitness results are attributed to your diet.

Our everyday living is so fast paced compared to 30 years ago, thus making our decisions on what to eat extremely bad. Due to our fast-paced society we tend to look for the more convenient option when it comes to food. We often eat food without giving it too much thought as to what we are actually ingesting. This excess body fat is a direct outcome of our hurried and very poor nutrition.

Knowing what and what not to eat is very confusing and the media doesn’t make it any easier to understand.

The giant food manufacturing companies add to this confusion by printing bogus and misleading nutrition labels.

Your physique is mainly down to one key element and that is what you eat. If you put rubbish into your body then your body isn’t going to look in top condition. The saying “you are what you eat” is very true in this sense.

Here are 5 ingredients that should raise a red flag when you look at the nutrition labels on food packages.

1. High Fructose Corn Syrup- This is a man made sugar. It is derived from genetically modified corn. This sweet cocktail has been shown to increase binge eating and cause hysterical hunger. Not to mention this ingredient will send  major problems to your blood sugar levels. Resulting in fat storage.

This product has direct correlation with the increase in type 2 diabetes (47% increase) and is also related to a massive 80% increase in obesity. Majority of food manufacturers use HFCS in a large amount of their products, including:

• Sauces
• Yogurt
• Processed backed goods
• Ice cream
• Packaged snack foods.

1. Hydrogenated fat/ Partially Hydrogenated fat (Trans Fat)- this ingredient has gone under so much modification that human body doesn’t even recognise anymore. The human body sees this as foreign ingredient which is destructive to the physiology of humans.

1. Aspartame- this product is probably the worst of all the ingredients. It was actually denied by the FDA 8 times to be classed as an artificial sweetener. It was finally approved in 1973. Many scientists and researchers have objected to the approval of this ingredient, simply down to the fact that it hasn’t been proven safe for us in food as an additive.

1. White Sugar- this basically the juice of a sugar cane plant that has gone through an intense refining process. During this process all of the good enzymes, fiber, vitamins and minerals are completely wiped out. Thus making this ingredient nutritionally void. To add on top of this, white sugar is extremely high in calories and we all know now that the body loves to store this excess amount of calories in fat cells.

Along side the common side effects of white sugar intake, this ingredient also has many other side effects if taken in large quantities. Refined sugar has been linked with weakened immune system, mental and emotional disorders, enlargement of the liver and kidneys and an imbalance of the neurotransmitters in the brain.

1. White Flour- this ingredient derives from natural whole wheat but it has been stripped of all its nutrients, vitamins and minerals. SO you are left with a product that has no nutritional goodness and a product that is loaded with high calories that are released into your system, creating a massive increase in your blood sugar level.

Now by simply cutting these 5 ingredients out of your diets, you will be pleased to see the results you will achieve. You will definitely see change in weight, more energy and you will feel so much better overall.

Stick to real food that has not been created in somebody’s chemistry lab. Include lean meats, vegetables, whole grains and fruits in your diet.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Reason 1- To melt the Fat Away:

The most important side effect of exercise is pretty obvious, FAT BURN. By challenging your body with a variety of exercise routines and having a balanced meal plan, the unwanted body fat will soon cease to exist. Who doesn’t want the feeling of clothes fitting perfectly or improved energy levels. This can all be achieved through burning that unwanted fat.

Reason 2- To Alleviate Pain

Having a regular exercise routine has many benefits and one of the most beneficial effects is that it can alleviate chronic muscle and joint pain. On going back pain can be reduced by simply strengthening up the core. You will be amazed to see how regular exercise can help to fade away chronic pain.

Reason 3- Increase Lean Tissue

Having more muscle is great for many reasons. Number one reason is that it makes you look great, but it’s also good internally, as muscle requires more calories each day than fatty tissue. One pound of muscle burns 30-50 calories each day at rest, whereas fat only burns 9 calories per pound of fat.

Reason 4: Too Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shrivelling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
• Once a telomere gets too short, that cell can no longer divide.
• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
• It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason 5: Prevent and Control Type II Diabetes.

Performing regular exercise helps to keep blood sugar levels stable.

Exercise will help to improve the way the body utilises insulin and the related weight loss improves insulin sensitivity.

Reason 6: To Lower Blood Pressure And Cholesterol Levels.

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

1. A weak heart muscle will pump little blood with lots of effort. But when you exercise you strengthen the muscles of the heart and therefore it will train it to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
2. Exercise increase HDL levels in some people. This means a decrease in your risk of heart disease. Other heart disease factors such as weight, diabetes and high blood pressure all show improvements with a regular training regime.

Reason 7: To Feel Great

Exercise boosts your energy levels and makes you feel amazing. After training your body releases endorphins into the body which makes you feel great.

I guarantee that if you walk through any gym today, you will most likely notice several mistakes. The mistakes that waste time, the mistakes that put people in danger and the mistakes that just completely stupid. You have probably made a few of these mistakes in your gym sessions.

Simply by avoiding these common mistakes, you will most definitely put yourself on the fast track to achieving your results.

Check out the following common mistakes and the solutions you will need to avoid these common dangers.

Mistake 1: Using the Wrong weights

The purpose of working out is too challenge the muscles and not simply completing the motions of the exercise. If you find it easy to complete 15 reps, then this is a clear sign that the weight is too light. However, if you’re unable to maintain good form and technique and you find yourself cheating on form, then the weight is obviously too heavy.

You will find that the correct weight will be challenging, especially on the last few reps but it won’t cause you to slack on form.

Mistake 2: You do the same routine.

Most people come to the gym and do the same routine week in week out. Maybe you’ve been doing the same exercises again and again?

Exercise routines have an expiration date and once this date has been reached, the effectiveness of the exercises begins to fade. The general rule is to change up your exercises every 4 weeks.

Mistake 3: You don’t warm up

I guarantee that most people skip out on doing a warm up, as they believe its wasting valuable time from their main workout. What they most likely don’t realise is that by having a good warm up will in fact benefit them during the main session.  It will allow you to perform at a higher intensity, which means greater results will be achieved.

Warm ups are performed in order to increase the temperature of your muscles. When warming up the level of blood flow to the working muscles increases and so does muscular contraction. Your warm up should last between 5-10minutes.

Mistake 4: Bad form.

Bad form is a common sight in gyms. The most common reasons are that they are not concentrating on the exercises they are performing or the weights they are lifting are far too heavy. Improper lifting technique can result in injury.

Take your time when performing the exercises. Concentrate on good form and this will reduce the risk of injury.

Mistake 5: You workout alone.

Working out alone can be less challenging, less accountable and the results gained are generally quite low. Why rush to the gym when nobody is waiting, why push yourself If nobody is watching? Seems pointless then and exercising alone is major recipe for disaster.

Those extra pounds that your carrying around are down to one simple reason……OVEREATING.

The question we all want answers to is, why do we overeat? Here a few possible reasons:

1. Habit- whether you like it or not, we as humans eat in a learned pattern, rather than out of need. You are taught to finish all your food from a young age, you have two slices of toast without thinking if one toast is enough.
2. Absentminded- you actually forget to think about what you’re eating when you’re actually eating. This is especially the case when you eat in front of the TV. Your concentration is on the screen and not on what you’re consuming or how much.
3. Something Deeper- sometimes this excessive intake of food is a way of changing ones mood. These calories may lend a temporary sense of comfort or pleasure. However the reality is that your body suffers as a result of this indulgence.

Here are 3 Steps to Overcome Overeating

1. Pay Attention-Be aware of what and how much you eat. To apply this to your life, simply avoid eating when there are distractions around you i.e. watching TV. Also only put food in your mouth when you are hungry and are fully aware of how much you are consuming.

1. Practice Balance-Be aware of the types of food you are eating during the meal, therefore meaning keep it balanced. This meal would consist of lean meat, whole grains, vegetables and a few servings of fruit and limited amount of fat. Your body will be satisfied and the urge to overeat will be gone.

You shouldn’t always eat carb based meals and also you shouldn’t always eat high fat based meals.

1. Be Tuned in- Your body is very good at telling itself when its been satisfied. You have just become an expert at ignoring the signs and barrel through each meal like its your last.

An important part of being in tune with your body is to eat slowly. Once you pay attention, you will begin to notice that each bite becomes less and less satisfying. This is the way your body tells you that its had enough.

By learning how to control your eating habits, you will find weight loss a lot easier and more natural.