Weight Loss Before & After

Sometimes there is no better motivation than, looking at someone who has achieved what you want to achieve!

It's easy to say if they can do it, why can't I. But the simple fact is changing your body shape is difficult but not impossible! Use these people as inspiration, imagine how good they felt when they first looked at these pictures. The sense of achievement and self pride must have been enormous.  

They will have had doubts along the way and it may have taken longer than they thought, but they did it and so can you. Decide today that you are going to commit to making a life change, follow the advise given in this blog and make it happen......

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Total Body Weight Loss Workout

Losing weight without even leaving the comfort of your own front room, can't be a bad thing! 

This video does exactly that, be starting a Calisthenics program which you can do at home you have no excuse for not exercising. No equipment is needed, just a small amount of space to allow you to conduct the exercises correctly.

This total body workout targets all areas of your body and will raise your heart rate to burn maximum calories. What we like about this program is that you can raise or lower the intensity to suite your ability. Concentrate on "correct form" when doing an exercise and never sacrifice quality for quantity. If you find the routine too simple either increase the amount of time you exercise from 1 minute to 1 minute 30 seconds or decrease the rest periods.

No matter what your fitness level is, this workout will challenge you with a slight tweak to the routine. If you are a total beginner always try to push yourself when exercising but be aware of "going too fast too soon"! Concentrate on doing the exercises correctly, targeting the muscles being worked and don't expect results over night. Start by working out three times a week and increase the intensity as you become more comfortable with the routine.

When you first start a new program listen to your body to avoid injury and be patient, your weight loss journey requires a life changing commitment not a 3 week charge!






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Total Motivation

This video is amazing, the strength involved is unreal. While most of us can't perform the exercises that are featured in the video, we can certainly admire the dedication and sacrifice that it takes to train your body to this level.

I would recommend watching the video a couple of times, remember the bits that stick out for you, and when you start training replay the clip in your head when you feel like giving up. The word can't does not exist when you start training, you can always push harder or go faster. If you can overcome the voice in your head telling you to stop, you can achieve anything. Don't give up, keep working hard and never lose focus....  






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Be Fearless

At some stage we all need to re motivate ourselves, no matter who you are, or what your doing! 

 I would strongly recommend watching this video, and reactivating your goals, not necessarily changing them, but just making sure they are still your main priority. For your journey to be a complete success, it is vital you are focussed on the final goal and that your mind set is clear and positive.

Self analyse your life style, exercise routine and diet. Be completely honest. If you can change something or work harder to keep you heading towards your final goal then do it! Sacrifice is worth it, there is nothing you can't do with out, you started the journey, it's up to you whether you finish it or not.  

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Beat the Diet Plateau

It pretty much happens to every dieter.

You start off eating super healthy and sticking to your gym sessions, and as a result the weight steadily peels off. Then one day, the scale won’t budge. Reaching a plateau like that is totally frustrating and mysterious. But keep in mind that it’s also completely normal, and it's something everyone deals with!

If you're embarking on a weight-loss plan and want to avoid getting stuck in a rut—or you’re in Rutsville right now and are desperate to escape—read these smart strategies for getting the scale going in the right direction again.

• Make sure you're not slipping back into old habits. Often after some initial weight-loss success, you might unknowingly fall back into having dessert every night or sipping more than one glass of wine per night—and those extra calories have left you stuck. Take an honest look at your habits, and see if you've upped your calorie intake without realizing it.

• Vary your workout routine. Sucks but true: Once your body gets used to a certain type of exercise, it doesn't have to work as hard—or burn as many calories—to get through it. Keep your body working hard by adding in interval moves or some strength training after a cardio session, or switching between pulse-pounding cardio one day and then a flexibility workout, such as yoga or pilates, the next, to keep your metabolism jacked up. 

• Cut another 250 calories. The secret truth about losing weight is that once you downsize a little, your body requires fewer calories than it once did to run smoothly. That means in order to keep losing weight, you have to subtract even more calories from your meals, or burn more during a more intense workout. A fitness website or app can estimate the right number of calories you need based on your new weight and current activity level, and then try to cut 250 from that new number. 

• Stay hydrated. Drinking plenty of water or unsweetened tea not only fills you up, but it keeps you from getting dehydrated, it also keeps your metabolism running high.

• Rethink your expectations. Sometimes a weight loss plateau isn't really a plateau but your body's way of stubbornly trying to hold onto fat it needs to function properly. Make sure your goal weight is realistic—roughly a pound, but no more than two, per week!

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The Message Is Simple...

"WAKE UP WITH DETERMINATION, GO TO BED WITH SATISFACTION".

"PUSH YOURSELF EVERY DAY BECAUSE NO ONE ELSE IS GOING TO DO IT FOR YOU".

"THINK POSITIVE & POSITIVE THINGS WILL HAPPEN".

"LIFE BEGINS AT THE END OF YOUR COMFORT ZONE".

"IT DOESN'T MATTER HOW SLOWLY YOU GO AS LONG AS YOU DON'T STOP".

"NOTHING GOOD EVER CAME EASY".

How To Get Motivated

The ladies in this video are extremely fit, but they weren't born that way! You only get to look this good by working hard, being totally dedicated and by making sacrifices. It's so easy to make excuses and talk about genetics, injury's, time pressure or the "real world", it's so much harder to say " I want to look like that and I'm going to make it happen".

If you want it, believe in your self, make the mind set change and go for it. There is no time pressure, it's not a race, it's a way of life!

Remember, you are not the first person to try to lose weight, you are not the heaviest person that has tried to lose weight and you are not the most unfit person! There is always someone who is in a more difficult position than you, stop looking for obstacles and living in the past, it's time to move forward!

The problem is quite simple: You either want to change your life style or you don't, there are no half measures. You got your self into the situation and the only person who can change it, is you.

Let's start today, now. Analyse your life style, be brutally honest and remove the people or objects that are holding you back and start your new life.

Of course there will be up's and downs, and yes it's going to hurt and be very difficult, but if it wasn't then it wouldn't be worth fighting for.

Your choice.........

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Lift Weight To Lose Weight

Not only does this make a "catchy title" but it also makes perfect sense. Strength training for both genders is a sure fire way to achieve a lean muscular physique......

Numerous studies have demonstrated conclusively that strength training, in conjunction with good nutrition, burns fat much more effectively than dieting alone and dieting in conjunction with aerobic exercise. What no study has shown yet is exactly how.

This much is known: Aerobic activity burns fat while you’re exercising, but anaerobic (meaning without oxygen) activity burns fat in the minutes, hours and days following exercise, as your body recovers from your workout. Compare the energy costs of the two activities during a workout session, as many studies have done in the past, and aerobic activity appears to burn more fat, which may explain why many health and fitness professionals still recommend it.

But if you add up the fat burned by the two activities during and after exercise — including what’s burned between sets during the workout itself — anaerobic activity comes out ahead. Way ahead!

Several factors contribute to this. An exerciser consumes additional oxygen in the hours and days following a strength-training session (a phenomenon known as excess post-exercise oxygen consumption, or EPOC), and that accounts for some of the difference. Simply put, you burn more calories and keep your metabolism elevated when you use more oxygen. The muscles of a strength-trained athlete also remain slightly contracted (meaning they’re still firing) for several hours after working out, which adds fuel to the metabolic furnace. And it’s likely that the fat-burning effect of an anaerobic workout is cumulative, so that with each successive set, you burn incrementally more fat, leading to a kind of fat-burning jackpot at the end of your workout.





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More Muscle Less Fat

Almost everyone who's lost weight has eventually put the weight back on.

Why this cruel reality? It's simple, really: During the first months of any diet, your body loses both fat and muscle. Then, when you gain back the weight, you add back only fat because it's much easier to gain fat than it is to gain muscle.

"That's the dirty little secret of most popular diet plans," says exercise researcher Ellington Darden, Ph.D., author of the new Women's Healthbook, The Body Fat Breakthrough. "They don't combine muscle-maintaining exercises with the calorie reduction. More muscle is your ticket to a better body."

It's no secret that muscle is more metabolically active than fat, so by having more lean muscle on your skeleton, you'll burn more calories even at rest. Fortunately, Darden says he discovered a super-efficient way to build muscle while losing weight: It's called "negative training," and Darden tested it on more than 100 people at Gainesville Health & Fitness in Florida a few years ago. The technique involves doing the lowering part, or "eccentric phase," of a resistance exercise very slowly. But Darden gave this old-school body building trick a tweak: He found that by using heavier weights and doing just one and a half reps very, very slowly, you can achieve remarkable results from just one or two short workouts per week.

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Complete Fat Burning Workout

Aim to keep blood sugar levels steady with the tips below and you will experience better energy, mood, fewer cravings and more satisfaction from meals. 

1. Do Not Drink Fruit Juices.

A healthy glass of OJ each morning- no way! Fresh squeezed orange juice including the fibre from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behaviour problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.

2. Eliminate the Consumption of Refined Foods

Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pita's, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added colouring.

 3. Amino Load before and after exercise

Amino Loading is a term we use to describe the combination of 100 % MR and Muscle Synthesis which efficiently deliver crucial amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment. During and after training amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training your first priority should be accelerating recovery and Amino Loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles. A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients.

Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis rapidly deliver the raw materials needed as they bypass digestion and get right into the blood stream to take advantage of the hormonal and metabolic conditions created by training. 

4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.

Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them, be aware that this “net impact carbs” and other labelling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fibre and low in sweeteners to allow people to lose body fat when eaten regularly.

5. Do not replace solid food meals with shakes and never consume a shake without fibre as your first meal of the day.

I understand people are very busy in the mornings, but eating a proper breakfast meal is vital. The body has been starving overnight and must have real food which provides a basis of nutrients and fibre. Without fibre your blood sugar will go haywire. Furthermore do not rely on shakes for every meal. I am amazed to see people in my office eating one food meal and 5 shakes per day. 

People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fibre content. Eat natural fruit as alternatives to sugary snacks, try to eat regularly every 3 hours and always concentrate on portion size.

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How To Get Motivated For Exercise

Imagine if you had a routine that could pull you into "exercise mode," no matter how little motivation you had at the start.

If you look at top performers in any field, you'll see similar patterns all over the place. NBA players who do the same thing before every free throw shot. Comedians who recite the same words before they step onto stage. Corporate executives who follow the same meditation sequence every morning.

Do you think these people always feel motivated? No way. There are some days when the most talented people in the world wake up feeling like sluggish lard bombs. But they use their pre-game routines to pull them into the right mental state, regardless of how they feel.

 How You Can Do It

Step 1: So Easy You Can't Say No

A good pre-workout routine starts by being so easy that you can't say no to it. You shouldn't need motivation to start your pre-workout routine.

For example...

My weightlifting routine starts by putting on my lifting shoes. So easy, I can't say no.

The most important part of any task is starting. If you can't get motivated in the beginning, then you'll find that motivation often comes after starting. That's why your pre-workout routine needs to be incredibly easy to start.

You could create an exercise routine that starts with filling up your water bottle. That way, when you don't feel like working out, you can simply tell yourself, "Just fill up the water bottle." Your only goal is to start the routine and then continue from there.

Step 2: Get Moving

Your routine should get you moving toward the end goal.

Most of the time, your routine should include physical movement. It's hard to think yourself into getting motivated.

Here's why...

What is your body language like when you're feeling unmotivated or lacking energy?

Answer: You're not moving very much. Maybe you're slumped over like a blob, slowly melting into the couch. This lack of physical movement is directly linked to a lack of mental energy.

The opposite is also true. If you're physically moving and engaged, then it's far more likely that you'll feel mentally engaged and energized. For example, it's almost impossible to not feel vibrant, awake, and energized when you're dancing.

While your routine should be as easy as possible to start, it should gradually transition into more and more physical movement. Your mind and your motivation will follow your physical movement.

Step 3: Do It Even When You Don't Have To

You need to follow the same pattern every single time.

The primary purpose of your pre-workout routine is to create a series of events that you always perform before doing a specific task. Your pre-workout routine tells your mind, "This is what happens before I exercise.

Eventually, this routine becomes so tied to your performance that by simply doing the routine, you are pulled into a mental state that is primed to perform. You don't need motivation, you just need to start your routine.

This is important because when you don't feel motivated, it's often too much work to figure out what you should do next. When faced with another decision, you will often decide to just quit. However, the pre-workout routine solves that problem because you know exactly what to do next. There's no debating or decision making. You just follow the pattern.

Make Excellence a Routine...

You can train yourself for success just as well as you can train for failure.

Today you may be saying, "I need to be motivated to get anything done," but I guarantee that it doesn't have to be that way. If you've taught yourself to believe certain limitations, then you can also teach yourself to break through them.

The patterns that you repeat on a daily basis will eventually form the identity that you believe in and the actions that you take. You can transform your identity and become the type of person who doesn't need motivation to perform well.

This is the difference between approaching life as a professional or an amateur.

If you only work when you feel motivated, then you'll never be consistent enough to become a pro. But if you build small routines and patterns that help you overcome the daily battles, then you'll continue the slow march towards greatness even when it gets tough.

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