We’ve all probably put on a few extra pounds over the last few weeks. If you haven’t…Good for you because I know I have.
And that’s it, it stops now. I have basically told myself that I will not let this situation get the best of me. My wife and I have made some drastic changes over the last couple of weeks. We’ve been eating pretty clean, no candy, no chips, no snacks, and most of all no bread.
We just have one day set aside for our cheat meal. When we were really on track, that’s been our plan and routine.
In short, we’re motivated to make a change.
The truth though is most people wait until they are motivated to make a change, and in most cases, that’s just not enough to make any meaningful change or accomplish any goal you have.
I really like this analogy I read about motivation this morning, “expecting motivation to stick around is like expecting a Summer fling to turn into a successful long-term relationship.”
With that said motivation is not a bad thing, it’s a really good thing, and when it comes go with it. Use it up, cause motivation is fleeting.
The thing we have to turn motivation into is habit and discipline. I know that’s the obvious answer, but the simplest way for me to turn something from motivation into a discipline or habit is to do it every day.
Just Do It
Just do it every day until it becomes what you do.
If I have a goal to read more. At first, I start out picking a time to read and I do it every day. Eventually, I try to become a reader. You know. To become one with reading. Meaning I just read whatever I can put my hands on. I’ll read a book in the bathroom, downstairs once I make my coffee, I read a page or two on my iPad. Then I have a kindle I keep in my bookbag and if I just so happen to have a little downtime I’ll pick that up and read.
Next thing I know I’ve read for at least 30 minutes that day, but never really sitting down longer than 10 minutes at a time. It’s a habit, it’s what I do.
The same thing goes for getting back in shape. Do it every day, get your workout in whether it’s strength training, yoga, dancing, running, I don’t care, just do something every day. What I mean is if your lifting weights, don’t go crazy or over train, but if you typically would have an off day or rest day. Instead of lifting or some crazy HIIT workout, go for a walk instead. That way you’ve kept your workout slot and you’ve created a slot in your schedule that you prioritize daily.
To keep it simple…if you want something to be a habit, just do it every day.
They Call It Subcutaneous Fat, We Call It Love Handles.
We know by now that we can’t target areas and lose unwanted fat. You can’t just do crunches, none of that works. It’s really about the diet, but there are workouts that help cut the fat.
- Gunnar Peterson, Trains Pro Athletes and Hollywood Stars, recommends clean eating, adequate sleep, stress management, plenty of hydration, and sprint work mixed with steady state cardio on alternate days.
- Ami Jampolis, Top San Francisco Bay Area Trainer, recommends High Intensity Training and she also mentions that it would help if mixed with steady state cardio. Seeing the pattern here.
- Harley Pasternak, Celebrity Trainer and Nutritionist, takes a simpler approach. He says a clean diet, 12,000 steps per day (use a smart watch), and 7 hours of sleep per day.
How To Lose Your Love Handles|CNN Health
How To Lose Fat, The CrossFit Way
Personally, Crossfit has done wonders for me. I’ve basically been able to get the result that I’ve always reached for. If your motivated to lose fat, build strength, and look better as well, then take a look at this article. It gets into the weeds a little bit about hormones, insulin, and muscle fibers. But none the less here’s another good one.
The 5 Most Effective Exercises for Fat Loss
Great one here. Abel James gives us the top 5 compound movements that will help you burn the fat away. Honestly I agree with him.
- Power Cleans
I totally agree with these moments being really beneficial for anyone. I love to lift so the deadlifts and power cleans any day. The burpees and sprints, they are great exercises, I just hate them, but I still do it.
My 5 Most Effective Exercises for Rapid and Sustained Fat Loss |Fat-Burning Man with Abel James
The Best Jump Rope Workouts
I’m not going to list all of the workouts here but I think you should check them out. Kettlebells and dumbbells are great to use and perfect for use at home. But please don’t forget about a jump rope, they are inexpensive but a great tool to have. A good jump rope workout is the equivalent of running.
From: Austin Malleolo, Reebok Trainer and 8-time CrossFit Games competitor
Do: 5 rounds of 75 double-unders (or 150 singles) and 50 knee tuck-ups.
(Check out the link below for more jump rope workouts)
Alright folks until the next time…
I hope this issue helps, let’s get back in shape together.
Peace, Love & Happiness 😎
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