From now on it’s bye bye to things like alcohol, bread and cakes and hello to hard work
Still not losing weight? The reason why is you don’t care about it enough. People who care take action. They are committed to accomplishing what they set out to do.
They plant a stake in the ground and make certain things in their life non-negotiable. They don’t do the least to get the most, they do whatever it takes.
Most people say they are doing the best they can. Stop. The question is — are you doing whatever it takes? You need to work towards mastery. Mastery is a product of consistently going beyond your limits.
Great
George Bernard Shaw said: “Doing what needs to be done may not make you happy but it will make you great.” If you think you can look great naked without changing your eating patterns or doing exercise you are sadly mistaken.
You need to make some things non-negotiable, like alcohol, bread and cakes. If you are under any peer pressure to take these substances, don’t go near them as they are now non-negotiable to you.
Plant a stake in the ground and realise it is small, ordinary things done consistently that produce the extra-ordinary results.
I could write a six-word book for weight loss: ‘Eat less, move more, the end’, but it wouldn’t sell as people don’t want to read this message. There is no glamour or magic associated with hard work.
Understand the difference between horizontal and vertical time lines. Weight loss responds better to horizontal time. You haven’t become overweight overnight and you will not become slim tomorrow from five hours of activity today.
So don’t ask how will you win this game, ask how will you play the second half of the game. You need to become disciplined in your nutrition and when you go to the gym, train hard and do what needs to be done. You may need to train at least four times a week and do different activities like weight training and sprints.
Short rest intervals increase production of lactate, which leads to dramatic increases in growth hormone in your body, enabling it to build muscle to burn fat and lose weight.
By alternating a lower-body exercise like a squat with an upper exercise like a chin-up, the heart has to work hard to increase blood flow upstairs and downstairs to these muscles.
Dramatic
This method leads to dramatic fat loss and is effective in developing endurance. One pound of fat needs nine calories a day to be maintained while one pound of muscle needs 50 calories a day to be maintained. The goal is to increase your engine size, which burns off more calories.
Female clients can gain 10-12lbs of muscle in exchange for 10-12lbs of fat in two months. This is equal to burning off 500 calories a day, which is equivalent to a pound of fat lost each week.
It is not during training that you burn the majority of calories but it is post-exercise and this is why strength training and interval training are superior methods for fat loss than aerobic training.
Ensure your rest periods are between 30-60 seconds.
If it doesn’t burn, make you feel short of breath and even make you feel nauseous in the first 20 minutes, it will not work for you. You are not working hard enough or taking too long on your rest periods. The time under tension (when the muscle is working) should be between 40 and 120 seconds worth of work per exercise set. If you choose the correct weight the muscle will tremble on the last few repetitions but it will ultimately change shape.
Train
You should train on a Monday, Tuesday, off Wednesday, returning on Thursday and Friday. If you’re a beginner, start with 20 minutes before progressing.
I was looking at a carousel recently, watching it go round in circles before coming back to the same spot. It reminded me of people attempting weight loss. They inevitably end up back in the same spot having lost time, energy and finances as they enthusiastically went nowhere.
Are you going to stay on the carousel too?
