Weight Loss MOTIVATION

Here is the first video of 2015 to really kick start your motivation & keep losing weight.

It's the start of a new year what ever happened last year good or bad is now in the past! You need to move forward, focussing on new achievable short term goals. Look at your training program and update, refresh and re-think if required. Try new activities, try exercising at different times of the day or look for new locations or routes.

The aim is to ignite your motivation and confirm your mindset is positive and ready to achieve what you have always wanted. The new year is the start of a new chapter in your weight loss journey, grab it with both hands and "smash your targets to pieces." 

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Getting Started & Keeping Going

You know that you want to look and feel fitter and healthier! 

You know that you will feel better after a workout, yet you just can't bridge the gap between lying on the sofa, thinking about exercise and actually doing it. "Knowing what is good for you and wanting to do it is, alone, not sufficient to make sustainable behaviour changes," says Dr Falko Sniehotta, a psychologist at the University of Aberdeen. "The proverb, 'The road to hell is paved with good intentions', is backed up by science. There is often a substantial gap between our intentions and our behaviour."

Ten top tips to boost your motivation

Take 10 Make a deal with yourself to do 10 minutes and you will probably end up completing a full workout.

Get your kit on Get up or go home and put on your workout clothes. Once they are on, you'll feel you may as well make use of them.

Distract yourself Research at San Diego State University suggests that most novice exercisers do better when chatting to a friend, listening to music or watching television.

Psych yourself up Listening to uplifting music before and during exercise can be beneficial.

Phone a friend "A workout buddy gives you a moral obligation to turn up, introduces an element of rivalry to push you harder and offers feedback, support and fun," says sports psychologist Costas Karageorghis.

Get a gadget Equipment that allows you to monitor your progress - such as heart rate monitors, pedometers and the Nike + Sports Kit (which monitors pace and distance) can help. Research by the Walking the Way to Health Initiative found that people who wore pedometers over a 12-week period ended up walking an extra 1,000 steps daily.

Make it bite-size Focus only on the moment and before you know it, you'll be cooling down.

Imagine it Visualisation is a very powerful mental strategy, but be careful. "If you see yourself sprawled on the sofa, feeling guilty about not being at the gym, your mind will take on board those negative feelings," says exercise coach Amelia Watts. "Better to visualise yourself exercising and feeling good. See yourself on the home stretch of a run - imagine how good you feel, what you might hear, smell and see when you put your key in the door."

Get minted As far-fetched as it might seem, research in the Journal of Sport & Exercise Psychology found that sniffing peppermint resulted in increased running speed, hand grip strength and number of push-ups performed in a test.

Bribe yourself "Token reward systems work well," says Karageorghis. "Set yourself rewards for achieving stages along the way."

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Motivation Tips

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.

Here's how you can do it too...

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.

My writing routine starts by getting a glass of water. So easy, I can't say no.

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

My pitching routine started by picking up a baseball and my glove. So easy, I couldn'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.

For example, 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.

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The Fastest Way To Lose Belly Fat

Losing "belly fat" is most peoples main concern!

In this video you will find out how to lose your belly fat by exercising, but take time to notice how Mike talks about "will power". Will power in my language translates as mindset! We can give you all the best exercise routines and diets in the world, but if you haven't got a positive mindset you will have very little chance of success.

If you are honest and self analyse the way you live your life, you will be able to see why you are over weight and what you need to do to change it. Once you recognise the weak areas, address them and make a positive commitment to change, then you will be ready to start your weight loss journey.  

Enjoy the video, concentrate as always on perfect exercise form and build up your repetition count over time.

To find out more about positive mindset go to : www.JRSpublishing-freegifts.co.uk

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Weight Loss Motivation

 If you don't believe this statement then you've got problems, create the correct mindset and this will motivate you when the going gets tough, without it you will simply give up.... it's that simple!

Once you've made your decision to lose weight, eat healthy and exercise your butt off! Tell the people that matter to you, explain to them why and how you are going to do it, and every time you think about stopping remember what you said to them. Be who you want to be for the people in your life that matter the most. 

The Man Who Never Gave Up!

This short video is very moving and definitely shows what can be achieved with a strong positive mindset.

The body fat transformation is breath taking!

We don't know how long it took John to realise his dream, but that is not important as your weight loss journey is not a race. I can guarantee that a long the way he felt like giving up thousands of times, made excuses why he couldn't train or ate fatty food. But the evidence is undeniable, by training his mind to never give up and making a promise to himself he smashed his dream to pieces.

The future is definitely in your own hands, if you want to make the changes to your life that you dream about, then just do it. Stop making excuses, watch the video a thousand times and use John as your mentor and make it happen.

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Positive Mental Attitude

Keep a positive attitude: There’s is nothing more powerful for self-motivation than the right attitude. 

You can’t choose or control your circumstance, but can choose your attitude towards your circumstances.

The key, for me, is hitting the final step to "Share With Others". It can be somewhat addictive and self-motivating when you help others who are having trouble.

 Eight Steps

1. Start Simple: Keep motivators around your work area, things that give you that initial spark to keep motivated.

2. Keep Good Company: Make more regular encounters with positive and motivated people. This could be as simple as Facebook chats with peers or a quick discussion with a friend who likes sharing ideas.

3. Keep Learning: Read and try to take in everything you can. The more you learn, the more confident you become in continuing your weight loss journey.

4. Stay Positive: See the good in bad. When encountering obstacles, you want to be in the habit of finding what works to get over them.

5. Stop Thinking-Just Do: If you find motivation for a particular diet lacking, try getting started on something else. Something trivial even, then you’ll develop the momentum to begin the more important stuff.

6. Know Yourself: Keep notes on when your motivation drops and when you feel like an athlete. There will be a pattern that, once you are aware of, you can work around and develop.

7. Track Your Progress: Keep a tally or a progress diary for your exercise routines. When you see something growing you will always want to nurture it and try harder.

8. Help Others: Share your ideas and help friends get motivated. Seeing others do well will motivate you to do the same. Write about your success and get feedback from readers.

What I would hope happens here is you will gradually develop certain skills that become motivational habits.

Once you get to the stage where you are regularly helping others keep motivated, be it with a blog or talking with peers, you’ll find the cycle continuing where each facet of staying motivated is refined and developed.

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Mindset The Number 1 Priority

It is true that weight loss is as much of a mental challenge as it is a physical one.

If you cannot change your mentality regarding food, exercise, and lifestyle change, then it would be incredibly hard for you to experience long term weight loss and health. In my years of dysfunctional and healthy attempts at weight loss, I have noticed some mindsets that can make losing weight harder.

 ALWAYS WISHING

If you are always wishing to lose weight, to be thinner, or to be fitter, then you most likely won’t make any progress. You can’t keep wishing; you also have to do something about your situation. You have to eat better and exercise regularly. Wishes don’t come true by themselves. It is up to you to fulfil them.

NEGATIVE THINKING

A friend once told me, “You create what you think”. If you always have negative thoughts regarding your weight loss, then you will definitely have a hard time sticking to your weight loss plan. You can’t wake up each day fearing your food choices, your workout, and even giving up your vices. I think you would end up getting tired from the negative thinking and eventually giving up on your attempt to lose weight. You have to wake up with hope and optimism despite the setbacks and the hard choices you have to make.

 FAST RESULTS

Losing weight and becoming healthier isn't something that happens overnight. It takes time and effort, as well as an unshakeable will to continue despite many disappointments. And you need that unshakeable will if you always want fast results because for sure, you will end up disappointed most of the time. If you keep your expectations and goals realistic, you are more likely to achieve them than if you expect superhuman objectives from yourself.

PROCRASTINATING

“I will exercise tomorrow.” “I will eat better after this party.” “I will drink more water once I buy a bottle.” If you've uttered statements similar to the examples, then you are most likely procrastinating. You won’t get anywhere if you keep putting off your weight loss plans. Today is the day to start your weight loss endeavour. Make better food choices today. Exercise today. Drink water right now. Don’t wait until it’s too late.

 UNWILLING TO DO THE DIRTY WORK

Weight loss is by no means easy. It involves exercise, sweating, and eating food you are not used to. When you choose to lose weight, you should be ready to go out of your comfort zone. If you are not ready for these things, then you won’t lose the pounds that you desire.

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