How Much Sleep Does A Sick 2 Year Old Need Weight Loss Fundamentals – How to Never Ever Miss Another Workout Again

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Weight Loss Fundamentals – How to Never Ever Miss Another Workout Again

Missing a workout is second only to eating poorly on the list of things that will bring your progress to a complete halt and/or worse, cause regression. Good health, flexibility, the amazing feeling of confidence you get from sticking to a regular exercise program, and the body you want ALL require CONSISTENT regular exercise. There’s no way around it, and despite what the makers of “Exercise in a Bottle” (the actual product) say, you can’t actually buy it in a bottle or otherwise. It’s just something you have to do.

I was not born a consistent exerciser. My own journey from obese (I was over 40 inches around my waist) to fit (single digit body fat) has been learning how to become a person who almost NEVER misses a workout, despite whatever else is going on in my life. the most important things i changed. This transition took me a little over TEN years. So maybe I can help you make that transition in less than ten years with what I’ve learned from my journey and the journeys of many dozens of clients. Some of them did and didn’t make (and get kicked out of) the trip.

1. Take the long view: It is what you do or don’t do today that determines what you and your life will be like tomorrow and many, many tomorrows after that. You have the body you have right now because of what you have done or not done over the past few weeks, months and years. Don’t kid yourself about where your actions will take you – skipping a workout (or rarely exercising) will lead you to a) eventually or already fat, b) at least suboptimal health, and c) in the hospital due to complications from diabetes, heart diseases, cancer and almost every other health problem you can think of.

In the long run, instant gratification will lead to permanent and very serious pain, while what is now a little difficult will lead to long-term, permanent pleasure.

2. Set a new standard: We all have internal laws – “I wear clothes in public,” “I don’t cheat on my wife,” and “For God’s sake, I don’t listen to Britney Spears or read about her in the tabloids,” etc. Here’s a new one: “I NEVER MISS A WORKOUT UNLESS I’M SICK OR INJURED AND EXERCISE IT WILL INTERFERE WITH MY HEALING.” You can stop reading the article now. This law is all there is to it, everything else in the article is just about making compliance easier.

3. Drop the BS excuses: Secretary of State Condoleezza Rice flies 24,000 miles a month, yet she exercises 6 to 9 times a week and almost never misses a workout. And this despite the fact that she is almost constantly in a new time zone and the “normal order” of her life simply does not exist. What’s your excuse?

Rationalization: rational-sounding lies about why you’re not doing what you should be doing that leave you reeling. It’s like taking the top off a pressure cooker. Excuses make it okay – in YOUR head and only your head – to not exercise. This is against your new standard. This is when it’s good to be angry—not to beat yourself up, but to be unhappy with your behavior. If you do it right, then you won’t change. You will continue with NE exercise. If you resist the temptation to release the pressure with excuses, then that pressure will motivate you to find a way to do it.

4. Make more time for the MOST important person in your life: Could you tell your boss you were too busy to come to work? Not if you want your job. Can you tell your body you’re too busy to exercise? Not if you want your health or you don’t want your gut.

While you may say you don’t have time to exercise three hours a week, the truth is somewhat different. There are 168 hours in a week. So for anyone who has failed math, a triple is less than 168. A triple is less than 2% of the time you have in a week. The problem isn’t that you don’t have time, the problem is that you don’t book the time.

When you strip away the emotions and excuses, it becomes a very simple problem. And the solution: Before your week even starts, sit down with your calendar and make at least three appointments with yourself – one for each workout (if you don’t have a calendar, get one, it’s never going to work when you’re trying to keep track of things in your head – never). Then, when something comes up—and it will—say “no” to the distraction and “yes” to your training. If someone asks you, you tell them that you have a very, very important meeting that you cannot miss under any circumstances. It also doesn’t matter who the meeting is with – it’s your time. Again, if you remove the emotion and the excuses and instead just deal with the facts, it becomes a very, very simple matter.

The fact of the matter here is that when it comes to your workouts, there are only two possible options – either it happened or it didn’t. There is no attempt. There is no excuse. There is only to do or not to do. Keep that in mind and a lot of the conversation about why it’s okay not to will go away and you can instead think about HOW to do it.

5. Have a REAL plan: This is where the magic happens, I think. People often get excited about getting fit and healthy and decide to go “workout”. They get a gym membership and then go do some random stuff. Then come back a day or two later and do some other random stuff… This goes on for a week, two weeks, maybe even a month or two and then they just stop practicing.

Some combination of three things happened: A) they got frustrated because they’re in the gym all the time and have nothing to show for it, B) the exercise (or perceived failure) started to stress them out and made them feel bad about themselves, or C) that’s just life he led aside.

A) You know the old saying, “If you choose to act as your own lawyer, then you have an idiot for a client.” Are you a teacher, rocket scientist, doctor and event planner, CPA, or something other than a fitness expert. You shouldn’t be surprised if the workouts you design (or make up off the top of your head) don’t pay off in terms of results. You’re an expert at something, just not this – 5 to 10 years and $50-100,000 later and you might have something.

There is nothing more frustrating than making an honest effort to do something and getting absolutely (or almost) nowhere. Get a real plan and real coaching from a real expert who really objectively measures your progress so your time and effort aren’t wasted. Achieving results is very motivating. The lack of results is demoralizing. If you’re currently a member of a gym, I’m sure you’ve noticed that almost everyone looks the same month after month, year after year, and year after year – especially those who work out with people in “trainer” shirts.

Of course, this goes hand-in-hand with the new saying, “The guy in the ‘coach’ suit at your local gym (or national gym chain) is also an idiot.” Be very careful who you choose to help you with your plan. I managed to get my sisters dog certified as a personal trainer last year, so the t-shirt and certification mean next to nothing. 99.5 to 99.9% of personal trainers are ridiculously unqualified and only get results by accident, if at all.

B) Being vague about what constitutes “success” or compliance is the fastest way to make yourself feel terrible, no matter how hard you work. The hell does that mean “I’m going to start working out” or “I’m going to get in shape”? What exactly do they mean?

You need goals that you can quantify and objectively measure your progress towards (with numbers!). You also need a plan that lays out exactly what you should do to achieve your goal. Do you exercise three days a week or four days a week? Are your workouts 45, 60 or 75 minutes long? what are you doing this class You need a real plan that really defines what to do.

That’s how success is defined – it’s one hour, 3 days a week (and you can get A LOT done in that time, unless you got your schedule from a guy in a “coaching” gimmick). And you can feel really, really good about yourself if you succeed three days a week. You live by your own clearly articulated standards of what is “good.” Otherwise, exercise becomes a guilt trip because you never really know if you’re doing what you’re supposed to do, and you never know if what you did was “enough” without a real plan. And why the hell would you spend the extra energy to feel bad about yourself?

C) A real plan is also useful here. If you have a specific plan that says do X, Y, and Z on Monday, Wednesday, and Friday for 45 or 60 minutes, it’s much easier to schedule it into your life ahead of time. While a vague “I should exercise this week” or “today” doesn’t mean anything specific and can’t be planned. And if you don’t set aside time on your calendar to exercise, then you’ll only exercise when you have “free time.” Which is something that just doesn’t exist for most people. Everything else becomes more important by default, all your good intentions go out the window, and you feel terrible about yourself for not exercising when you know you should. Get a real plan from a real expert and plan it.

6. Get more sleep: Do you want to give your self-discipline a turbo boost? Get 7-9 hours of sleep (more in the 8-9 range) every day. Fatigue is the death rattle of motivation and self-discipline. When you’re exhausted, your subconscious and often your conscious mind is obsessed with, for lack of a better term, being lazy. They look for any excuse NOT to expend energy, be distracted, watch TV, eat some extra food to relax (I don’t think many people understand how HUGE the connection between stress eating and lack of sleep and playtime is) , anything to try to compensate – poorly – for the lack of rest. (If you’re chronically sleep deprived, then being tired is “normal” so you won’t notice it, and you won’t notice it until you’ve had a week of good sleep.)

Less sleep actually means LESS time. For example, if you sleep five or six hours a night, you may think that you now have two to three more hours in the day (you are awake for 18 to 19 hours a day instead of “only” 16). BUT the fact is that without enough sleep you are only functioning at 50-60%. So you do LESS in MORE time while sacrificing your health and feeling like crap – great plan!

For example, I’m currently taking organic chemistry (yikes!). At the beginning of term I wasn’t very good at sleeping 8 hours every day and I was absolutely terrible at setting aside dedicated time to play and relax – I had work and school spread over all seven days, morning, afternoon and night. . I worked as hard as I could and subsequently took 8-10 hours to complete a single chapter with only ~70% comprehension/retention (according to my exams). But now I sleep 8 hours 6 out of 7 days/week and take at least a day and a half off every weekend AND I can knock out an organic chemistry chapter in 3-5 hours with 80%+ retention/comprehension because my mind is so much fresher and sharper.

7. Be realistic: You almost always have to go through failure on the way to success. Despite what you learned in school, doing something wrong is part of learning how to do it right. You’re not a machine, you’re human, so you can probably count on tripping up on your way to being a consistent exerciser. If you don’t get it the first time, the second time, the third time, etc., try to keep going and adjust your approach a little each time. Eventually you will run out of ways to NOT GIVE it right and get it. Provided you don’t keep repeating what didn’t work in the past.

So, this is all very, very, very simple: the rules of posture, all the strategies to make it easier for yourself are great, but without the right posture, they are worthless – “I exercise all, unless I’m sick.” You either do or you don’t, you did or you didn’t, you will or you won’t. No excuses, no rational lies. Do you want health? Want to look good? Then you practice and do it consistently. Not you? Then no, end of story. Stop telling yourself stories and getting your ass into the gym will be a lot less complicated.

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