Have you never read in fitness magazines or see people at the gym who has the perfect body and keep you from thinking to yourself, "why I have not reached that point yet?" You keep do the same thing day after day, but seem to see the changes or results. This lack of results usually leads to an attitude of frustration and ultimately a mediocre effort to reach your fitness goals or even stay motivated to train. well, chances are, you are missing one or more key ingredients for achieving and maintaining a successful club. following the advice I've collected here are the essentials that I think everyone needs to achieve your fitness goals and stay motivated and committed to making positive changes they need in their lives. After training and talking with many of my clients over the years, I found that these 10 tips are haves program fitness to anyone!
1 have well-defined objectives
This may seem obvious must have, but I bet you can go into any gym and ask a person to work, "what is your purpose?" and they will stumble over his words. It's incredible but true - I see it every day at work. If you do not have a goal - a well-defined goal - how can you expect to get where you want if you do not know where to start? Your goal is your goal; if it must be well defined and precise as possible to expose on his way to get there.
The usual goals that I hear when I first started training clients are: 1 tone, 2 eat better, lose weight 3 These are vague and defined goals that can be measured. Be as specific as possible about your goals! After all, what are your goals! In what specific areas you want to tone up? What will you do specifically to tone? When be dimmed? What will change their eating habits now to achieve their goal of "eat better"? How much weight you want to lose specifically? When you want to lose that weight?
If you answered any of these issues mentioned above, the initial objectives of tone, eat better and lose weight more like this: 1 Having smaller, thighs and buttocks in two sizes to fit the tone smaller pants 2 Eat 5-6 small meals a day and cut out processed foods, 3 lose 10 pounds of fat in 4 months. These goals are much more precise and defined, and give you a better idea of what you are working towards, so you can make the necessary changes in their programs of strength, cardio and nutrition to achieve those goals once and for all!
2 Be patient
Fitness is not a quick fix - never has been and never will be - it's a lifestyle change that you agree to incorporate into your life every day to live better, longer and healthier. That said, do not expect to find a plan for successful fitness that works overnight. It did not take 48 hours to win the weight change or develop eating less healthy, so do not expect immediate results.
One of the tips I give my clients is to set short-term goals (daily, weekly, and monthly) and long-term goals (3 months +) so you can learn to develop patience with your training program . Sometimes, looking at the long-term goals first can be overwhelming, but if you set smaller, you can check your list of daily achievements objectives helps develop patience with its program of general fitness. It also helps to develop a positive attitude, which is also a necessity for the success of fitness!
3 Maintain a positive attitude
The glass is half empty or half full? Your mind is a powerful tool and quit before your body goes. Train your brain to be positive and the results you see will be amazing physically.
One of the tricks that give my clients is to look for a positive quote that makes you feel good, it keeps you focused on your goals and give you the inner strength to power through your workouts, even on days you n 'do not feel like going to the gym for this training session. Once you choose to quote, plaster everywhere you can think of that will maintain a constant positive reminder.
One of the quotes that often use is: "Somewhere in the world someone is training when you are not. When the race you win. "I put on my steering wheel of my car, on my nightstand in my bedroom, and even stuck to the mirror in my bathroom. It is a constant reminder that my education is important, and that I can do. Train your brain with a positive attitude!
4 Keep a food diary
Nutrition seems to be the downfall of most people when it comes to the success of fitness, and because there are only so many temptations out there every minute of every day. And do you really know how much you eat? If you are not writing, then the answer is no.
To succeed with the nutritional aspect of your training program, you must be responsible for what you eat. Most people tend to snack more than they realize, or drink more calories than you expect. Keeping a food diary and note what happens in your mouth every time you eat or drink, you become more aware of what you are about to consume in a day, a week, etc., and you can start creating specific areas of the nutrition they need work.
Now your food diary does not have to be super detailed or which costs more than $ 10 ... can be as simple as a spiral notebook to write down what you eat and drink each day, and track calories. At the end of the week, take a look at what you've written and see where you need to make the necessary changes. As you get used to register your diet, you will see changes in your body that you want to achieve.
Keep 5 / structured training plan Training Log
As you want to track your food intake, it makes sense to track your workouts. How should improve and advance through your training program if you have no idea where to start?
Her body is super smart and responds well to diet and exercise - for a certain period of time. But if you keep doing the same exercise routine over and over again, with little or no change to the weight, repetitions and exercises, your body will get bored and say, "sorry, I do not show to other changes. "To avoid monotony in their routines, just do not lose sight of what routines you do on a spiral notebook as you make your food diary. Now you have the opportunity to look back on what you did routines on what day, and you can avoid the repetition of many years and again.
6 controls heart rate with a monitor
The body of each person works differently, so you can not necessarily have a cardio program that has worked for someone else to fat loss and expect to get the same results. This is where the heart rate training and knowledge and understanding of their own metabolic areas comes into play.
In principle, every person's body burns fat more effectively in certain heart rate zones so it is important to know what areas work best for your body and make sure you do your cardio workouts in these areas to see the results you work so hard to achieve.
One of the best ways to follow for fat loss is to continue to improve your VO2 What is your VO2? This is how your body reacts aerobic (requiring oxygen) exercise. You need oxygen to burn body fat, and a VO 2 means that your body can absorb more oxygen during exercise ... ie can sustain periods of cardio, increasing capacity your body to burn fat. Pair this with a metabolic test that accurately measures heart rate zones for optimal training fat loss, and you are well on your way to remove that stubborn fat!
7 Keep variety in your workouts
Have you heard of the quote, "The definition of insanity is doing the same thing over and over again and expecting a different result," Well, you should think of your workouts with this statement in mind. Not only will you get bored and lose motivation if you have to repeat the same routine over and over again, but so will your body. once your muscles realize that you repeat the same movements over and over again the results, when received from these exercises will begin to shrink because your muscles are hitting a little thing called muscle memory.
So change it! You can always follow a similar structure (ie, the formation of total body weight, on Monday, Wednesday, Friday, cardio Tuesday, Thursday, Saturday, rest on Sunday), but change the exercises in circuits and intensities of whole body and duration of your cardio sessions. You need structure to succeed, but not necessary monotony of your workouts!
Getting enough sleep 8
The result is a murderer! The recommended sleep per night for the average amount of adults quantity is 8:00 .... you get eight hours of sleep every night all the time? If not, you can sabotage your hard work in the gym and on the front of nutrition.
A study by Stanford University and the University of Wisconsin found that subjects who slept less than eight hours per night had higher levels of body fat and also reported high levels of ghrelin (a hormone that stimulates hunger) and lower leptin levels (protein hormone that triggers satiety and may also regulate appetite.)
How these hormones affect your weight? Sleeping less makes you feel full after eating less and also increases appetite. So if you are active, make sure to catch a few hours sleep so you can avoid these hidden killers results!
9 drinking sufficient amounts of water
We probably all used to hearing that the average person needs to drink at least eight glasses of water a day, which equals about 64 ounces of water. Now, reports are emerging an average adult should consume about 96 ounces of water on a daily basis, even if the individual is trying to lose fat or exercises regularly.
NO goes about it - especially if you want to perform on his physical peak and get results! Remember that water is about 60% of their body weight, if you need! Water not only quench your thirst, but also regulates body temperature, reduces appetite, helps proper liver function, improves their metabolic functions, and even helps the function of the endocrine glands, to name a few. So drink and drink often!
10. hire a professional
When you are sick, you call in your own prescription drugs? Or what about when you have a toothache, he pulls his own tooth? No, you go to a professional who specializes in these areas of your body. Well, guess what ... personal trainers are professionals in training and exercise for your body, so why try to do it all your own?
Of course, you can see the bare basics of strength training exercises and probably draw some cardio routines from a book, but if you really want to get the absolute best results from your own body, then go see someone 'specializes in program design suitable for many different body types (for example, a personal trainer!)
Until you understand your body and how it reacts to certain exercises, nutrients, supplements, etc., you will be in a "maintenance level" when it comes to results. If you really want to kick it up a notch, then invest the time and money (which is worth it!) Seeking professional help from someone who spends most of his days studying and research on the human body and how it responds to exercise, nutrition and supplementation. I promise you will not regret.
So there you are, my personal top 10 tips for success on your fitness. I encourage you to read this article and then read it again and really let these tips sink into your mind. You can even print this article and post it in a few visible spots throughout your home and work space so you can always remember the changes you need to do to really take control of their destiny Fitness .
