I know you want to get fit. I know you’re tired of being embarrassed to wear summer clothes. But you can’t go from where you are to looking like a fitness model or bodybuilder instantly. As frustrating as it might be, gradual change is the only way to go, no matter how frustrated you are.
Change Gradually to Get the Great Body You Want
This is an especially difficult concept for guys to deal with. It’s our nature to dive head first into something new, damn the torpedoes and full steam ahead and all that. We sit on our butts all week at the office, then stupidly expect to outdo our kids at their favorite sports on the weekend. We have a hard time with half measures.
That said, lets look at this realistically. You don’t look the way you want, or you wouldn’t be reading this. The reason you don’t have the fitness you want is because of your lifestyle. You’re going to have to make some pretty significant changes in your life. It’s going to take a lot to go from where you are now to having the body you’re dreaming of. But there are two problems with making the transition all at once.
THE SCIENCE OF SELF DISCIPLINE – Video/Audio Only
The first is death. If you are really out of shape, you could kill yourself trying to change too fast. That’s why you should see a doctor before starting a major workout program. If you try to go from your sedentary lifestyle & pigging out to major workouts and eating like a body builder too fast, your body is going to react badly. Too much change too fast is no good for you. Your body needs a chance to adjust to changing demands and nutrition. You’ll get ill or hurt yourself.
If you jump all at once, your mind is going to rebel too. You won’t be able to do the full exercise program, and your gut will demand its daily extra-cheese pizza. You won’t see any significant results right away, and you’ll give up on the whole thing in disgust.
Finally, if you do change everything at once and somehow manage to avoid a physical or mental breakdown, you’ll be missing something else. You won’t know what works for you. Did changing your diet do the trick, or was your new diet useless with great results from the workouts? Would you get better results from eating fewer carbs or lifting more weights? There’s no way to know.
Get Fit And Stay Fit
None of this would be a big deal if you immediately start with a program that let you get fit without having to make any mid-course corrections. But that seldom happens. Most of the time, you need to modify and tweak things as you go along to keep moving in the right direction. You can’t tell which things to adjust if you went crazy and changed your entire lifestyle at one.
Gradual change is a better way. By changing one thing at a time, for example skipping the milkshake at lunch, you’ll start moving in the right direction without too much stress. Your body can easily adapt to small changes. You won’t hurt yourself and quit because it is too hard. Instead, you’ll have one success under your belt and be ready to move on to the next step.
So there you have it. Change your lifestyle gradually to succeed. You won’t get there as fast as you would if you could dive in head first and change everything at once, but when has that approach ever worked for you anyway?
Ways to Lose Weight – Are There Any Easy Ways to Lose Weight?
Are there any easy ways to drop weight? It’s common knowledge that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for weight loss. But the hard part is sticking to a low calorie, and often bland, diet. It won’t be effortless, but with a little work it sure is possible. Here are some tips to make it easier.
- Keep a daily log of everything that passes your lips. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people eat 15% less when they track everything they eat. That’s significant.
- The average American consumes an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water. 245 calories a day add up to 90,000 calories in the course of a year. That’s 25 lbs. Water isn’t that bad, is it? Keep in mind too that juice and soda don’t trigger a feeling of fullness, despite their calories.
- Grazing, eating more smaller meals during the day rather than a few large meals, is another way to drop weight. Eating more meals with smaller portions results in eating 30% fewer calories. You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.
- Make sure your wardrobe only includes the “skinny” clothes. If you don’t have clothing that’s comfortable when you’re heavier, you’re more likely to be reminded to keep the weight off every time you dress. And if you have to buy a whole new wardrobe you’re less likely to gain weight.
- Switch to smaller plates. It’s proven that people eat what’s in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.
- Try serving meals on the plate, restaurant style, rather than in bowls and on trays. When the plate is empty the meal is over, instead of spooning another portion onto your plate.
- Don’t eat white bread, sugar or white rice. Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain. Stick to whole grain breads and dark rice. Don’t be concerned with the sugar, pretty soon you won’t miss it.
Weight loss isn’t easy, but relatively speaking there are easy ways to lose weight. Don’t think it won’t take a little work. If weight loss were easy everyone would be slim all the time.
Use Competition To Build A Better Physique
Really big things can only be achieved through competing regularly. By engaging better athletes in competition, good athletes improve. Businesses get better (or go out of business) by competing with better businesses. We are spurred forward by competition. Coach Sonnon of the Circular Strength Training® system likes to point out the etymology of the word. It derives from the latin con and petire which in essence is to seek together. By entering into competition we seek excellence through our interaction with others. We push each other forward.
When faced with discomfort (physical, mental, emotional or spiritual) we tend to back off, unless we are driven by something bigger. In that moment when I feel like I am at or beyond my physical limit, the only thing that can pull me forward and help me break out that last bit of effort is my focus on competing at my peak. Consider the Will Smith secret to success. If you get on the treadmill with him, you’ll get off first or he’ll die trying to stay on longer. That’s the power of competition.
It’s no longer acceptable to hold competition as a valuable tool in this day and age. We teach kids that as long as they are having fun, nothing else matters. It seems that everyone gets to be right. Everyone gets to win. All the time! Now, I am not saying that we should not encourage our kids to have fun. Learning and having fun are linked. But we should also be teaching them that there is a value in seeking to improve every time out.
They should want to win, or at least do better than they did the last time. And losing should come with some sort of bad feeling and self-reflection! And want to figure out how to improve. Those are valuable lessons that our politically correct dogma is trying to whitewash. I agree that competition is not about winning and losing. But it is about using winning and losing as a tool to grow and improve!!!
If you want to inch ever closer to your potential, you need to constantly slip past your comfort zone. That is a very hard thing to do on your own. The most powerful catalyst is competition. Competition in an organized form is not necessary however.
Sometimes something as simple as having a training partner who pushes you is, in itself, a form of competition. But something needs to be driving you forward and making you examine yourself when you don’t make the grade. If you are in the fitness dip, and need some extra motivation, start looking for a challenge to break through the barrier and achieve excellence.