Hello Again,
Back again fro another weekly update on building your knowledge for everything that is fitness, nutrition and mindset related. This week I wanted to give you more then enough reasons for why you need to start or continue taking care of your health and well being.
So let's begin...
Far too often fitness is presented as complicated and confusing.
Reality is...Nothing could be farther from the truth. Being fit comes from our daily routine and habits that we do regardless of how we feel or the time delay until we reach a desired outcome. Try following these simple everyday practices and you will begin to see change in your overall well being...
Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
Know what you want to accomplish. Visualize the end result of your hard work.
Believe in you. I know that you CAN accomplish your goals.
Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
Drink water all day long.
Know when to ask for help.
Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Forget will-power; it's about WANT-power. How badly do you want it.
Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
Talk is cheap. Act now and get the job done.
Exercise with people that are in better shape than you. This will encourage you to push your limits.
Never indulge in negative self-talk.
Don't drink calories.
Pay attention to everything that you eat.
Keep consistent. Exercise at least three or four times each week.
Expect more from yourself.
Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
If you know that you deserve better...then go get it.
Challenge yourself during each workout. Try something new and exciting.
Set specific, measurable goals and track your progress.
Don't overdue your carbs intake. Remember even tho they are a fuel source, having to much than what your body needs will cuz that extra fuel to be transformed and stored as fat,.
Put an end to your struggle to get and stay fit.
"Print this list and place it somewhere that you'll see every day."
Until Next Time,
-Zak-
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