Here's a list of 4 simple tips you can implement today, with little effort. I want to hear no excuses! You must understand that if you want to reap long time rewards you have to change your attitude towards food and life and make some changes! It will be uncomfortable at first but that is a good sign. It means you are leaving your Comfort Zone which keeps you from getting your dream body and any other goal you might want to achieve!
1. Don't do diet-hopping
Often people go on a diet and expect to see some immediate results. And it's not even their fault! THEY sell diets like if they were some "magic bullet" that will "melt your fat away in no time with no effort"! And that's what people actually expect from those liars. If they don't see immediate results they think it was all just a scam to get their money and then hop on to the the next fat-melting-magic-bullet.
This is fatal for your body and health and especially for your self-confidence! Those people often convince themselves through negative self-talk that they will never be fit and slender.
Before you go on a diet you should work on your mind set! Understand that eating is not only for pleasure, but you also eat to live! Distinguish between "pleasure meals" and "healthy meals". Keep your pleasure meals down to 1-2 per week at first, not more! For your healthy meals choose one(!) diet that is proven to work and see through with it until the end. You are going for long-term results.
Also, practice patience, endurance and understanding for your body. Don't fall into the "my body is my enemy" trap.
2. Drink lots of water.
Make water your main beverage of your choice. Water helps with the transportation of minerals in your body. This has a positive impact on your metabolism and helps the fat burning process. Have one glass of water before your meal and you are much less hungry. The best part is, water has no caleries. 2-3 litres of water are recommended by most experts and doctors. You need water in your brain, in your muscles, in your blood - everywhere. Water is life!
3. Exercise
Not only will exercising burn calories while you are doing it, but you will also boost your metabolism for the rest of the day!
In the beginning just 15 minutes of light exercise will already have a positive impact on your health. Make sure you don't skip exercise for more than one day in a row, because it will be harder to start exercising again by the day. At first, you will feel a bit exhausted after your work out, but after a week of light training you will feel a big improvement and you will start to feel better about yourself. And rightly so! You're on the best way to better health and your goal!
4. Eat raw veggies and fruits between meals
If you eat vegetables and some fruit between your meals you will provide your body with extra water, important vitamins and you won't be as hungry for your main meals. Eating vegetable about 20 minutes before your meal will keep you from overeating which is often the main cause for the bad shape some people are in. This won't cost you more time than opening a bag of chips and you will do your body a favor. If you work on your computer a lot, get a bowl of fruit in your reach or prepare some carrot sticks before you start to work.
Bonus Tip
Go on a 30 day challenge with just those 4 simple lifechanging tips! For four weeks you will stick to these simple rules. Each day you didn't break them you can put down a golden star on your calender. If you do break the rules don't beat up yourself! But you have to start over again. Remember, it is important you don't beat up yourself! You will destroy your self-confidence. Instead think in terms like "Drats! But I will try it again and this time I will not fail!". Think positive. Think long-term!
I did a 30 day challenge to get on the habit of exercising and it took me almost 5 tries and 6 months to beat my challenge. When you reach this first milestone on your way to a better life, you will feel like you can achieve any other goal you set yourself! This is a major boost for your self-confidence.
And again, don't stop changing your life for the better when you don't see instant improvements. It will feel icky. You will feel lazy and down. But this is the price you pay for leaving your Comfort Zone. No one but you can change your life for the better!
Now, don't start tomorrow, start TODAY!
You can relax when you are at your goals!
Proven Fitness and Weightloss Programs
Diet-hopping is bad for you in any imaginable way. You can damage your body and screw with your metabolism and you will destroy your self-confidence by thinking "Great, another thing that didn't work for me... maybe I will never reach my dream weight."
Here's a list of weightloss programs that are proven to work:
Name: Fatloss4Idiots
Rating: 5/5
Review: Despite the offensive name a really good plan. It is down to the roots. It will help you with your motivation to keep on track and provide you with what many other weightloss programs and diets lack: The Reason Why! It's a very healthy program unlike many low carb or low fat diets and that's why I recommend Fatloss4Idiots the most!
Name: Tom Venuto's Burn The Fat
Rating: 4/5
Review: The program is for people who want to lose fat the most effective and healthy way: Through permanent life-changing choices. The program will get you on the habit of working out regularily and will teach you about the right nutrients for your body. Burn The Fat attacks the problem right at its root: It will permanently boost your metabolism. 4 out of 5 stars only because this is a hard training for very determined people only. Choose this if you have tried everything and are desperate to lose weight. Then see through with it!
Name: Turbulence Training
Rating: 3/5
Review: The right training for people with little time. If you want to lose weight without doing long sets of cardio, this program is for you. I don't recommend it as much, because I believe that cardio exercise is important for your heart and overall health, but if you have to start out in a bad shape with low self-confidence - this might be the program you have been looking for! Don't expect any magic! You have to put in the effort and see through with it if you want to change your life permanently!
Here's a list of weightloss programs that are proven to work:
Name: Fatloss4Idiots
Rating: 5/5
Review: Despite the offensive name a really good plan. It is down to the roots. It will help you with your motivation to keep on track and provide you with what many other weightloss programs and diets lack: The Reason Why! It's a very healthy program unlike many low carb or low fat diets and that's why I recommend Fatloss4Idiots the most!
Name: Tom Venuto's Burn The Fat
Rating: 4/5
Review: The program is for people who want to lose fat the most effective and healthy way: Through permanent life-changing choices. The program will get you on the habit of working out regularily and will teach you about the right nutrients for your body. Burn The Fat attacks the problem right at its root: It will permanently boost your metabolism. 4 out of 5 stars only because this is a hard training for very determined people only. Choose this if you have tried everything and are desperate to lose weight. Then see through with it!
Name: Turbulence Training
Rating: 3/5
Review: The right training for people with little time. If you want to lose weight without doing long sets of cardio, this program is for you. I don't recommend it as much, because I believe that cardio exercise is important for your heart and overall health, but if you have to start out in a bad shape with low self-confidence - this might be the program you have been looking for! Don't expect any magic! You have to put in the effort and see through with it if you want to change your life permanently!
A Complete 45-Minutes Workout Program That's Proven to Work
Here's a complete work-out program for beginners. I learned about it way back in school and I still use it. It's a great way to get started!
The best part, it takes only 45 minutes a day and you do it only 3 times a week. You will need a pair of dumbbells though. But that's a small one-time investment!
Don't underestimate the short amount of time - this simple workout plan is very effective.
The plan consists of High Intensity Interval cardio sets sandwiched between bodybuilding circuits.
For the HII cardio you can choose anything you like. Jumping Jacks, treadmill, bike, ...
With your cardio exercise of choice do it 10 secs real hard, then, after those 10 seconds, continue to do it lightly for 50 seconds, to recover. Then you start over again with the 10 seconds of hard training. You keep this up for 5 minutes.
The bodybuilding circuits are made up of 6 exercises. You do each for 30 seconds with as many repetitions as you can manage. Then you rest 30 seconds before you go to the next one. So, each circuit will take about 6 minutes. After the circuit you get 1-2 minutes of rest.
So, here's the complete exercise plan:
1. You start of with a light warm up. Do a few jumping jacks or jogging on the spot. Or do a little boogie in your room. Just something to get you started and prepared! Do as much as you feel like without exhausting yourself.
2. Circuit 1 (repeat each for 30 seconds, with 30 seconds of rest after each exercise)
Standing lunges
Plank
Step-Ups
Push-Ups
Crunches
Biceps-Curls
3. Rest for 1-2 minutes
4. High Intensity Interval Cardio 1 (10 seconds of hard training, 50 seconds of light training or recovery)
5. Rest for 1-2 minutes
6. Circuit 2 (same as the first)
7. Rest for 1-2 minutes
8. HIIC 2 (same as the first)
And you're done! Let your body cool down and then get a well deserved and refreshing shower.
The best part, it takes only 45 minutes a day and you do it only 3 times a week. You will need a pair of dumbbells though. But that's a small one-time investment!
Don't underestimate the short amount of time - this simple workout plan is very effective.
The plan consists of High Intensity Interval cardio sets sandwiched between bodybuilding circuits.
For the HII cardio you can choose anything you like. Jumping Jacks, treadmill, bike, ...
With your cardio exercise of choice do it 10 secs real hard, then, after those 10 seconds, continue to do it lightly for 50 seconds, to recover. Then you start over again with the 10 seconds of hard training. You keep this up for 5 minutes.
The bodybuilding circuits are made up of 6 exercises. You do each for 30 seconds with as many repetitions as you can manage. Then you rest 30 seconds before you go to the next one. So, each circuit will take about 6 minutes. After the circuit you get 1-2 minutes of rest.
So, here's the complete exercise plan:
1. You start of with a light warm up. Do a few jumping jacks or jogging on the spot. Or do a little boogie in your room. Just something to get you started and prepared! Do as much as you feel like without exhausting yourself.
2. Circuit 1 (repeat each for 30 seconds, with 30 seconds of rest after each exercise)
Standing lunges
Plank
Step-Ups
Push-Ups
Crunches
Biceps-Curls
3. Rest for 1-2 minutes
4. High Intensity Interval Cardio 1 (10 seconds of hard training, 50 seconds of light training or recovery)
5. Rest for 1-2 minutes
6. Circuit 2 (same as the first)
7. Rest for 1-2 minutes
8. HIIC 2 (same as the first)
And you're done! Let your body cool down and then get a well deserved and refreshing shower.
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