Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

Mental | Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training - Part 3

Mental

A thorough and well-planned fitness program can do wonders for the way you look and feel. Men and women of all ages can benefit significantly from implementing a comprehensive plan for becoming physically fit. The advice in this article will give you a head start on developing and adhering to your very own fitness plan.

Even if you have very little time for exercise, you can still make enough time to do little bits that help a lot. Do some pushups on the floor while you’re waiting for water to boil for pasta. Do some jumping jacks before bed. If you can find just half an hour of unused time every day, you can improve your fitness dramatically.

 

Find out the distances you travel to errands you run. Things like the bank or a quick shopping trip. Any distance you are going that is under a mile should be done by walking it. If you closely follow this rule you will reach your fitness goals in no time.

 

Take a day off each week. This will allow your body some much needed rest, but it will also give you a chance to think about something other than fitness for a while. That way, you can return to your fitness program with fresh eyes to see if you’d like to try something different or want to change a few things.

 

While many people focus on the exercise routine being the most important part of a fitness plan, stretching can be equally as important. When you stretch before a work out, it warms the muscles and loosens them up in preparation for the actual exercise routine. This can prevent many injuries.

 

Try to use free weights rather than exercise machines. While exercise machines are great a way to stay fit, your body can actually benefit more from free weights. Free weights work stabilizer muscles that most machines don’t. Not to mention, free weights are also much less expensive and bulky. It is a better choice all around to add free weights to your home gym.

 

Don’t get distraught if you aren’t reaching your goal fully, even putting in half the work outs or half the weights that you planned for can be progress. When you create a scenario where you do two completely opposite things: work out five days a week as opposed to never working out, you simply set yourself up for failure. Understanding that you need to take little steps towards a goal can help a lot of people with fulfilling their goals.

 

To keep your fitness routine something you enjoy, set aside music just for it. Comb through your mp3 collection, and find upbeat tunes that you like to listen to loudly and alone on earphones. Only listen to this playlist when you are working out and at no other time. This makes exercising actually a musical meditation away from your day.

 

Regardless of your age and lifestyle, a fitness program can greatly improve the quality of your life. If you follow the advice found in these helpful fitness tips and tricks, you will soon notice improvements in your endurance, muscle tone, strength and muscular growth in all parts of your body.

 

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It’s typical to have great success (Borat voice) when you’re just starting out with your weight loss program. However, the simple truth is that most people at some point will hit a wall and plateau.

This means that you stop losing weight at the rate you were, or something you stop losing weight altogether.

Why does this happen?

I’ll give you my top 5 reasons why this happens to most people, and the solutions to each of them! Let’s get started.

1.  Not readjusting your caloric intake

The less a person weighs, the less calories they need to survive. So it makes sense that the more weight you lose, the less calories you need to eat in order to keep losing weight.

Some people forget to adjust their calories as they lose weight. Make sure you decrease your calories, adjust them each time you lose 5 pounds. The exact number of calories you need can be found using this calculator.

2. Water Weight Loss

Often times when people change their diet and start eating healthier, they consume less sodium and carbohydrates.

Sodium makes your body retain water, so the less you eat, the less water your body holds, which means you weigh less. Same thing goes for carbohydrates.

After this initial “weight loss,” your scale weight won’t be dropping as fast anymore and this can make some people think they are “plateauing.”

3. Not Weighing Yourself Accurately

You’d be surprised to find out that your weight can fluctuate as much as 12 pounds throughout the day!

It’s imperative to be sure that you’re weighing yourself at the same time of day each time you do so. Also, make sure to use the same scale each time.

A simple thing to do is weigh yourself first thing in the morning after you use the bathroom. This will give the most consistent results.

If you’re not accurate, you may be leading yourself to believe you have plateaued.

4. Drastically Cutting Calories

Some people think that the more of a caloric deficit they have, the faster they will lose weight.

This may be somewhat true for the first week or two, but I promise you that it will bite you in the ass shortly after that.

If you cut your calories too much, your body will begin to think that it’s starving. This will make your body hold on to as much fat and store as much fat as possible (your body’s main goal is to not die).

Your body will start burning your hard-earned muscle instead of fat if you do this!

So how much is too much of a calorie cut?

Generally, cutting your calories by more than 800-1000 calories is considered drastic. Slow and steady wins the race when it comes to losing weight and keeping it off!

5. Not Counting Calories Properly

If you’re just “winging it,” I’m sorry to tell you that you will eventually plateau. It’s a lot easier to maintain your weight while winging it, than it is to lose weight.

Use easy smart phone apps like www.myfitnesspal.com to track your calories. Make sure to count EVERYTHING with caloric value, including things like condiments and beverages.

Bottom line is if you’re eating too many calories, you won’t lose any weight! So you owe it yourself to be as accurate as possible.

Follow these tips and you will help avoid any type of weight loss plateau.

 

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We have all made a weight loss New Years’ resolution at least once. But how many times have you actually accomplished it?

If you’re one of the few that have, congratulations! I’m not ashamed to admit that I was one of those people that started off good for about 2 months, then March came along and I just fell off the wagon.

That was then, I’m going to help you prevent making the same mistakes I did. Here’s 5 tips to help you stay on track all year long!

1. Thoughts vs Actions

It’s one thing to think “I’m going to lose weight this year!” Anyone can say their goals, but you need to TAKE ACTION. You can be the smartest person in the world when it comes to fitness and diet, but if you don’t do anything with that knowledge, it’s absolutely useless!

How many gym teachers have you seen that are fat and obese? Clearly, they know how to be in good shape, they teach physical education! But they don’t take action for themselves.

2. Accountability

Who holds you accountable? How is your support system? Do you surround yourself with like-minded people?

You’re not alone with your weight loss goals, trust me. The more support you have, the more successful you will be. Social accountability is very helpful. For example, you can use your facebook to tell everyone your goals, that way, you’ll feel obligated to prove yourself.

3. Momentum

Set smaller goals that eventually lead to your main goal. This will keep you going and keep your motivation high. There’s no better feeling than putting on a pair of jeans and having them fit looser than the last time you tried them on!

4. Simplify

Let’s get one thing straight. Losing weight is simple, not easy! There’s a difference. If it was easy, everyone would be walking around ripped out of their minds.

You need to realize that there are tons of products/services that promise fast and easy weight loss. The only thing you will lose is your money if you buy these products/services.

Keep things simple, eat fresh not processed and workout consistently!

5. Dedication

As you know, consistency and dedication are my top two characteristics you need to have. Not just for fitness, but really for anything in life.

Stay humble, keep your goals in mind and just take it one day at a time. Don’t get overwhelmed by over-thinking things.

You need to have a balance of tunnel vision (blocking out any barriers that will stop you from getting to your goals) and open-mindedness (don’t be scared to change things up if you hit a plateau, everyone’s body is different!)

So there you go, using these tips will ensure you achieve your goals for 2013!

Stay healthy,

Nick

 

 

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We all have bad habits that in some cases screw up our weight loss. None of us are perfect, but it’s said that our imperfections are make us perfect. Unfortunately, those imperfections could be causing you frustration when losing weight!

Here are my top three bad habits that are slowing down your weight loss progress. And for the record Read more on Top 3 Bad Habits For Weight Loss…

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There are some good weight loss programs out there that fail for some people. Is it the program’s fault, or the individual?

Sometimes it could be both. But I’m going to give you some tips on how to maximize your success with ANY program.

Belief in the program, belief in yourself and adherence to the program are my top three keys to having success.

It might sound silly, but you have to Read more on How to Succeed With Your Weight Loss Program…

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You have to learn how to overcome adversity if you want to get the body of your dreams. You can’t give into negative desires and fears. It’s all about trying to be better TODAY than you were YESTERDAY.

It’s a conscious choice you have to make. I like to use the analogy of a diamond. Diamonds are made out of carbon. In order for carbon to turn into a beautiful diamond, it has to Read more on How to Deal With Stress & Overcome Adversity When Losing Weight…

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I think it’s human nature for us to be self conscious and worry about what other people think about us. This is especially true when it comes to fitness, working out and being in the gym.

This sort of parallels Read more on How to Develop Your Identity and Self Confidence to Lose Weight…

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The number on the scale is just that, a number. How accurate is it when it comes to measuring your health?

I get asked all the time, “Does muscle weigh more than fat?” There’s a perception out there that muscle weighs more than fat. Is it true?

The truth Read more on Why Your Scale Could Be Lying To You!…

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Having your head filled with false weight loss advice/tips can make it very challenging to achieve your goals, and could make you quit altogether. So here are my top 5 weight loss myths I always hear and some people may believe.

Myth #1: Read more on 5 Weight Loss Myths Revealed!…

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We all hit roadblocks on the path to our fitness goals, it’s inevitable. However, the faster you can find the cause of your lack of progress, the faster you can get back on the right track.

You might not even be aware that Read more on 5 Reasons Why You’re Not Losing Weight…

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