How to lock in your diet and exercise strategy, and then form habits around these strategies to make weight loss and staying fit effortless.
Do you find that you have all these great intentions when it comes to your goals with your fitness and your health and you know what you want to do the next day but then the next day rolls around and you wake up and you just smooth your alarm and go back to see or you have a rough idea of what you should be eating to get where you want to be or fit the dress that you want to fit but it’s so much easier to order food in or to grab something fast when you’re on the go so in this video I’m going to dress what I believe to be is the most sustainable way to build habits that are going to last you in a lifetime it’s not fun to fall in and out of control with your routine it’s not fun to not be where you want to be when that’s physically or mentally so keep watching to learn one of the easiest ways to integrate new habits into your daily routine this is episode 2 of mind over body [Music] [Music] for those who would like to actually work on implementing their habits into their routine I have created a free worksheet which you can download the way you get this is they going to WWE on lift em e which is my blog and enter your name and email address into the mailing list you’ll be sent to have an email immediately which contains you download Li and if you’re already on the mailing list no problem and just check your inbox you may have asked yourself this question in one form or another and it’s usually something along the lines of why is it so difficult to get into a new routine or to stick to the habits that you know you should have alright you might be wondering how exactly do we fix this and while the process itself may not actually be simple that the flow EULA really is the formula is simply Q leads to action which leads to a reward this is how bad habits are built to the Q might be that you’re stressed from work so the action that you take is to go and buy a block of chocolate and the reward that you get from that is you think that you’re emotionally satisfying yourself with the chocolate to build a better habit think of a different Q so for example my Q is I’m getting ready for bed and my option is that I’m going to pack my gym bag and get my clothes ready for the next day so I can get up and leave really early for my workout so you’re going to need to start simple because overwhelming yourself is the easiest way to fall out your butt do you ever find that you’re just trying to you know fix things up and get a routine in place and you’re changing too much at once like I’m talking you completely change your eating habits and then all of a sudden you’re going to the gym six days a week and it’s just a nightmare to try and maintain it I find if you want something to last you really need to step into it this way we start with things that are smaller and easier to change and it’s not so overwhelming okay let’s take an example of this so let’s say you set yourself to run seven kilometres every single day not only oh let’s take these off not only is that gonna be too much you’re gonna feel overwhelmed you’re gonna film feel the pressure to have to do that every single day but you’re probably gonna exhaust your body – and is that sustainable you know the same as expecting yourself to never slip up with you Trisha should be able to jump back on track after that meal not throw in the towel so as far as seeing results go yes this method might be a little bit slower because it’s not a crash diet and it’s not about flogging yourself with your exercise routine it’s about implementing things into your lifestyle that you not only enjoy but they’re gonna be sustainable over the long term so if you came to this video expecting like a quick fix I’m gonna leave and go and buy your skinny tea I feel like a big emphasis really needs to be placed on consistency and longevity now a fun way to approach it could be to make like a 30 day challenge for yourself or you and a friend or you and someone else I’ve always thought if I was to do one of these the loser would have to wear this let’s go to Mitch’s wardrobe [Music] that so it’s up to you to figure out are you motivated by rewards uh a little bit more like me and you’re more motivated by like a deadline or something that has to happen if you don’t meet the requirement just make it fun but make it enjoyable it doesn’t have to be so serious genuinely not sponsored this is just a recommendation of an app I can use but you can find tons of similar ones on the App Store it’s an app called done and I’m mark off for the last two months I’ve been using it because when I’m busy I forget to eat so this helps me to remember what I need to have when on my new meal schedule but something like this is a great way to put that practice in daily a factor that I think you’re also going to need to consider is replacing any needs that are lost so for example if you’re the kind of person who you know when they get home from work their way of decompressing is about sitting down binging on three hours of Netflix and ordering in dinner or ordering in food that is not so good for you and if that’s your way of relaxation you can’t just stop that habit and expect to not go back to it you need a replace it with something better and I’m putting that point in and I know a lot of you might be like oh well that’s common sense and I know it is but you’d be surprised how many people try to remove a bad habit without replacing it they just try to remove the thing and then what do you do – Kurt what do you do to fix that need [Music] okay so let’s summarize the steps involved in building in your habit your cue leads to action which leads to reward you need to start simple and be consistent with it and you need to make sure that whatever you’re taking away the need that fulfilled is being replaced by something else if you want a little bit of extra helper to follow the structure don’t forget to download your free worksheet by jumping on the eat run lift website and popping your name into my mailing list I promise I hate spam so much so earlier that you value when I have something of value for you I hope you enjoyed this video and if you want to get a few more tips and you want to see a bit more of my daily grind you’re going over to my Instagram which is at Rachel Aust I’ll catch you guys in my next upload bye you.
How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising? Which Weight Loss Foods Will NOT Screw Up Your Diet?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
Proper Eating Habits Plus Exercise Equals Fast Metabolism
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. Can You Eat Spaghetti and Lose Weight?
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night,
Exercise doesn’t have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session.
This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block. Setting Up A Home Gym? Watch This!
Here’s A Simple Exercise Routine to Get Started
Here’s a sample exercise program that may work for you:
seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes. What Types Of Fitness Equipment Are Right For You?
Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
- From one to eight weeks — Feel better and have more energy.
- From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
- After six months — Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don’t stop there.
You Should Also Change Your Diet and/or Eating Habits
Counting calories or calculating grams and percentages for certain nutrients is impractical.
Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day.
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
* Limit your fat intake to only what’s necessary for adequate flavor.
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.