An Action Plan For Weight Loss This Year – Part 5

Month 6:  June – Nutrition

June, we return to ‘nutrition’. Remember February? That’s right you removed 8 processed products from your dietary intake. You haven’t eaten any of those foods since February right? If you have, hopefully it was only on an occasion or two as a treat. Anyway this month, I want you to return to that same format of removing 2 new processed foods from your diet per week. Yes, another 8 unhealthy foods removed from your diet this month. Easy? Can you find any? I’m sure you can.

So just remove 2 processed foods each week for the 4 weeks of June. Your lifestyle is changing rapidly over this year. So far you’ve been doing cardio everyday, removed crap from your diet, using hypnosis, controlled your eating and improved your self talk. That’s amazing considering your only 6 months into this year.

30 Days of June:  60 minutes of cardio everyday, hypnosis session each day, control your food portions, aware and modifying your self talk and now removed 16 processed unhealthy foods from your diet.

 

Month 7:  July – Strength Training

If you’ve made it this far you should be proud, you’ve completed 6 months of life changing habitual behaviour. How are you feeling, better? Have you been taking photos of yourself each month? Please do, they aren’t for anyone else, they are for you to see how much you have improved from the outside. But the biggest changes, will be the changes from the inside. The new behaviours, the habits, the improved mindset, and these are the best improvements.

This month, I want you to start ‘strength training’. Yes, strength training. What? How? When? Who me? Yes you! Now here is the challenge. I want you to research various methods and employ just one method by end of month.

What methods are there? Well you could go to a gym and lift weights, like machine weights or dumbbells and barbells. Or follow a barbell class at the gym. Maybe you’ll do calisthenics, bodyweight exercises like push ups, sit ups and lunges. Or possibly even kettlebells. Don’t worry if you don’t know what a kettlebell is.

The point is to start to do strength work. How much? Start with 1 session per week, replacing that day’s cardio with your strength training. Progress to 2 – 3 strength training sessions per week. I would recommend at least 2 sessions per week. This may not fit your current schedule, or you may not prefer to do it. Do no less than 1 session per week though. The idea is to create a stronger you, and that takes strength training.

Your research will take time, but you have 4 weeks to start your strength training. No matter what method you follow, get medical clearance to perform strength training and get guidance to ensure you don’t injure yourself. If you have current or previous injuries that may impede your training, seek medical advice and advise anyone you’re getting guidance from so they can help you as much as possible. Be safe, and be smart about it.

The second thing I want you to do this month, is to change your hypnosis. Change it to create a stronger you. Maybe a “exercise theme” or “strength training theme”. Something to help support your move towards being a stronger you.

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31 days of July:  60 minutes of cardio everyday except strength days,  hypnosis (new) each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, implement strength training when ready.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 1

An action plan for weight loss this year. Sounds great. What do you mean William?

Well I’ve written about numerous topics over the last month or so, we’ve just entered a new year, and who wouldn’t want this year to become a successful year for them, especially in the weight loss, healthy lifestyle category?

Ok, down to business, or this case weight loss. Yes this is going to take some work, but when does anything just happen?

I’m going to break the year down into 12 months, pretty simple right? 12 little periods to institute and perfect just one thing – a concept, an idea.

I’m going to give you an outline for 12 smaller goals, 12 little focus points, 12 new healthy habits, that will be added to each other so that by December 31 at the end of this year you will have created a new healthy lifestyle for yourself.

Easy, NO! But well worth it. This will take effort. Will you mess up? Yes. Will you have difficulty applying it? Yes. But after 12 months you will have changed your lifestyle completely.

Confident? I am, I have the easy part, I’m telling you. Yes, you have the hard part, implementing it and improvising it. This will be a journey if you accept it like no other, you will discover things about yourself, and you will adapt to suit your limits and situation.

Before you start take some photos of yourself, and measure your weight. Remember to take photos and measure your weight each month to keep track of your results.

Month 1: January – Cardio.

That’s right CARDIO. All you have to do this month is CARDIO EVERYDAY! Regardless of the conditions or whatever life throws at you. What I want you to do is 60 minutes every day. That’s all 60 minutes, 1 hour. But what happens if my neighbour’s dog changes it’s profile image on social media, and I can’t do my 60 minutes cardio, because of this emergency? Really? If there is an emergency, that’s ok, the idea is to get as close to 31 days for 31 days. But if you can’t, well you can’t. But where do your commitments lie? Make the commitment to change. If you can’t do the full hour just do less. 1 minute isn’t really working out. I would say nothing less than 15-20 minutes.

The rest I’ll leave up to you. That’s right, you choose what kind of cardio. Please don’t try to do something to crazy and end up hospitalising yourself. Work within your limits. Start slowly and pace yourself.

31 Days of January – 60 minutes Cardio.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Believe And Overcome Fear

Do you question if what you’re doing to lose weight is working. Whether your commitment and sacrifice is helping to achieve your goal. Nobody likes to waste their time, energy and especially money on things that will only bring them disappointment.

We all have fears and doubts, but where is our level of confidence at?  Usually pretty low if we can’t keep motivated, if we can’t see a brighter future, if we can’t see ourselves achieving our goals.

Why is that? A regular reason is that we over-estimate what we can achieve in the short-term and under-estimate what we can achieve in the long-term. What does that mean?  Basically we get demoralised when we don’t achieve our goals overnight, but can’t see with committed action that we will get there in the long term.

It’s easily said that we should have courage, and act despite our fears and doubts. But how do you have courage, and act in faith when you’ve never experience this before?

Belief in your own abilities is the only way that you will overcome this. How will you achieve this? You need to convince yourself that you can do what you want to achieve.

Your self talk, that is, how you talk to yourself, is a very big reason why people succeed or fail. Many people are so negative towards themselves all the time. Do you know anybody like this? Maybe yourself?

You can’t just decide to change your self talk, and then just change it. It’s a habit that has been formed, rehearsed and practiced over a long period of time. So changing your self talk isn’t going to happen overnight. But with consciousness to what you are saying to yourself and not accepting negativity towards yourself, you will start to change and become better for it.

If you want to learn to change your self talk, look to read a copy of Emmet Fox’s book: The Seven Day Mental Diet: How To Change Your Life In A Week. This book is great for understanding and changing your self talk.

Another way is to find success stories of people achieving their goals. It’s a great way to re-motivate yourself when you become low and distressed. One great success story for weight loss  https://www.vox.com/2015/7/7/8877041/losing-100-pounds where a man lost 100 pounds (45kg) in weight in one year. Click on the link and read it for yourself. Inspiring.

There are many other success stories like his out there. Just search “weight loss success stories”.

Another way, could be that you use a hypnotherapist to help smooth the path so that you can take action easier. Or you could purchase a hypnosis product to listen to daily, to help change your mindset for weight loss. Both of these methods work, the growing testimonial and scientific evidence that hypnosis has proves that it isn’t just witch doctor voodoo. Hypnosis is a legitimate method for changing your mindset and beliefs on a subject.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

 

To find Emmet Fox’s book:  7 Day Mental Diet: How To Change Your Life In A Week, click here.

 

Can You Diet And Party?

As someone who is writing about weight loss, a question came to me today, that is especially important at the moment. Yes, yes, I can hear you say, the question is the title: “Can You Diet And Party?”

It’s the day before New Year’s Eve, and at this time of year for many people across the world, it’s a PARTY time of year.

So, can you diet and party? Is it possible? Can it be done?

Hmm, as I think. Well if I was to say, party, I mean party. Not some half effort. Not some kill-joy attempt. I mean party!

So how do you party? What do you do when you party? When you let loose, have fun with friends, how do you party?

Do you need to drink and smoke? For many people when they socialise, one can’t live without the other. And to go further, when out with friends or out being social, how much do you need to drink or smoke or whatever?

Is there a requirement that needs to be met for you to tick off “fun”, on your party list?

A minimum amount of alcohol, bad food, drugs and so on, on that “fun/party” list?

Do you NEED these things to party? Can you not do without them? Are you addicted to them?

What is your definition of partying? Does it state levels of consumption? Or is it about socialising with the people you love and care for?

Maybe by just being conscious of your definitions and your requirements, you might start to curb those things that aren’t really needed to be social and to party.

Maybe you will be more conscious of what you should be valuing more.

How is it that our definitions and requirements to meet those definitions, are so misplaced? Where did they come from?

I suppose, with becoming more conscious of these matters, you can change what you need. And so, actively have a great time, party, and still keep your diet in place, without destroying your confidence in yourself in the process.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here if you want to change your life for the better.

 

 

When Is The Best Time To Train?

When is the best time to train?

Research indicates that your body has woken up and is primed around 3 hours and 11 hours after waking

Your joints need at least 3 hours to warm up and be primed – this decreases the possibility of injury.

How intensive is your workout? Will you need to consume a meal to have the required energy to complete the workout?

Some people will and some won’t.

The reality of most people’s situation dictates, that whenever they can is the best time.

The most critical priority is to do the workout, to do the training.

I don’t have to tell you how busy life is, how hectic you are. You already know this.

For many busy people working out at the end of the day is easily missed because of other priorities, whatever they may be.

For some people exercising first thing in the morning is the best option. Get up, go to training, get it out of the way. But this is not for all. Maybe you start too early. Maybe you have kids to care for. Or maybe there are other reasons why exercising in the morning is not conducive.

Maybe some days you can do longer workouts and other days shorter workouts. Whatever works. As I said above, doing the workout is the most critical priority.

Are you a night person or are you a day person? This might dictate which period of your day is better for you.

Whatever your decision, doing the workout is the priority. It may be shorter, or not at the gym, but it is better to have done a workout.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Walk For Your Health

Walking. Pretty simple we all do it, it’s easy to perform compared to other cardio exercises. You can do it anywhere and anytime. You don’t have to be taught how to do it, or how to make it easier or harder, a really simple exercise for weight loss.

Walking can reduce high cholesterol, body fat, the risk of cancer of the colon and the risk of non-insulin dependent diabetes. It helps control body weight, mental well-being, osteoarthritis, flexibility and co-ordination.

Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%.

https://www.health.harvard.edu/exercise-and-fitness/walking-for-health

Even a quick one-minute jaunt pays off. A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by 5%.

Most success stories using walking, walk everyday for 45 minutes to 90 minutes, with the average around an hour. That’s 60 minutes per day, 7 days a week, 30 days per month. A simple training philosophy.


Alasdair Wilkins lost 100 pounds (45kg) in 1 year by just walking. Yes, you read right, just walking. The main points of his article https://www.vox.com/2015/7/7/8877041/losing-100-pounds  can be found below:

I just went to the gym, and I … walked. On a treadmill, uphill, at a brisk pace, for about an hour every day — and I do mean every day — from July to April.

I just ignored the (frequently contradictory) mountains of literature on the best way to lose weight and just focused on finding a way that worked for me.

The trick was finding a routine that I actually enjoyed doing and wanted to stick with.

I had given up hope of losing weight at all my only real goal was to start feeling a little better about myself.

I wasn’t putting pressure on myself to lose 100 pounds.

I sidestepped the biggest danger when it comes to weight loss: discouragement.

It definitely helped that I could do things like bring my tablet and watch Netflix in the gym


Wow. What a great example. I love success stories like that.

Go the gym every day, walk for an hour, uphill, at a brisk pace.

Is this what will work for you, maybe no, maybe yes. Only you will know. What should be highlighted is that he found something he enjoyed to do. Yes he may have been watching Netflix, but you have the ability to choose. So choose something you like, use distraction if you need (Netflix in the example), do it every day and do it for a considerable amount of time (60 minutes).

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

What Is A Complete Weight Loss Plan?

If you were to put together the perfect weight loss plan, what would it involve?

What parts would make up your plan?

Hmm?  Maybe something to do with diet, exercise and mindset. Sounds like a holistic approach, diet, exercise and mindset.

Diet:

What things would go into the perfect weight loss plan diet?

How about what foods or products to avoid? Things like processed foods, pre-packaged foods, that we all know are not good for to eat. And what about the foods we should be eating, the healthy stuff, the all natural whole foods that our grand-parents knew. The foods we can find at the local supermarket, like regular, affordable groceries. Sounds like a good idea. What about the amount of food we should eat, that would be great, so we aren’t starving ourselves and not overeating. May be even when to eat, so that meals are timed correctly and not to soon or too late. Meal plan? Yes, to put the whole diet together, in a format that can be followed, without excessive planning or thinking, all done for you so that you can save time and energy on more important things.

Exercise:

What would go into the exercise portion of the plan?

We all lead busy lives, making time to go the gym or get out and do cardio takes time, sometimes a lot of time. Short, do anywhere workouts, with no or few equipment requirements would be a great solution. Somewhere in the 15 minute duration. 15 minutes isn’t long. Just quarter of an hour and done. Especially for those busy days where nothing goes to plan and you still have everything to do. But still is open to do your normal gym workouts or cardio workouts too, when you have the time and your day is going to plan. Something that trains our entire body, and gets us breathing heavy for that added cardiac effect. Maybe even some extra abdominal exercises, because who doesn’t want that flat, washboard. Who doesn’t love a tight lean midsection?

Mindset:

What do you suggest for mindset?

We know that being focused on goals, and having a positive mindset is always where we want to be, but this is not always where we are mentally. We have over or under slept, we have to put up with negative people at work or in our general lives, we’re not happy with where we are physically, we not eating healthily, we feel run down and so on.

Proven scientific focus and control techniques that keep us mentally on track and keep us focused on our goals is what we need. Some tip, tricks, tools and even secrets that will break us from the depressive state around us and bring us to our natural state of focus and positivity. Because if we’re thinking different, we’re more likely to act differently and then take the actions we know we should.

How about hypnosis? Hypnosis? Yeah a hypnosis session that can be used to help change our thinking and mindset, so that we avoid the bad food and bad habits, and opt for better more nutritious foods and better habits like exercising often. Interesting idea, to bypass our often negative state, after a day around so much negativity. Be able to sit back for approximately 20 minutes and drain away the day’s stresses and feel refreshed for what comes next.

The Plan:

This plan we’ve just created, how long would it be for? Well a habit is starting to be formed with 21 consecutive days of deliberate practice. And starts to become automatic on an average of 66 days consecutive deliberate practice. What does this mean? Well, that a new habit, a new behaviour is going to take about a month to form. And then another month to start to become automatic. Realistically about 3 – 4 months to become the norm, with life’s distractions and interruptions.

4 months of plan? Sounds like a lot. Yes. What about a month long plan that can be repeated over and over again? Sounds a lot easier. Especially if the plan is formatted in an easy step by step, follow along system, that even a child could follow. Am I calling you a child? No, definitely not, but if it’s easy enough for a child to understand, then implementation will be easy and effortless. And we all have a million other things to worry about. So easy is great!

If you would like to know more about a foolproof, science based system that’s guaranteed to burn away all your unwanted stubborn body fat in just 4 weeks, no matter how hard you’ve tried before, please click here.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

 

 

10 Weightloss Truths You Have To Come To Terms With

  1. You are who you are:

You can’t change who you are. That is to say, you can’t be 6 ft tall if you’re only 5 ft tall. Some things you can’t change, many things you can, but some you can’t. That’s life. You have to live with you are. You can’t be somebody else. So concentrate on the things you can do something about.

  1. You might end up heavier:

Yes. I’ll say it again, yes. Muscle is heavier than fat. If you improve your fitness and strength, your muscular composition will also improve. Fact. Yes, with concentrated focused effort you will lose fat, but you will also gain muscle. So you might become heavier in the process. Is this a bad thing. No, are you healthier? Do you fit clothes better? Damn, yes to both those questions.

  1. Once won’t make you fit:

Fitness is a health habit that is continuous and ongoing. It is not a once off effort or done once a year in January. Your fitness training has to be a habit, performed and maintained at least 3 times per week. Your efforts pay off over time with an increase in fitness and performance.

  1. Effort required:

What effort? Why? I know, who would have thought? Seriously though, anything worth achieving requires dedication, commitment, sweat equity. “Effort”.  Plan it, schedule it and actually do it. Yep, turn up and do it, each and every time. Making excuses, won’t work and neither will blaming someone or circumstances. Don’t put it off, get started however you can.

  1. Weightloss won’t happen by tomorrow:

You didn’t gain the wait overnight and you won’t lose it all before waking up tomorrow. Weightloss is a journey. The process will start slowly and increase overtime. Keep records of what activities you have performed and the results to follow. With analysis of your records you will find what is working and what is not. Streamline and tailor your efforts as is necessary.

  1. Spot reduction is a lie:

Don’t fall into the trap of believing ‘spot reduction’. You can’t do sit ups to reduce a fat belly. You can however train your whole body and improve your whole body in the process. You are at the mercy of your genetics when it comes to removing the fat from your body, the same way as when it goes on. Train the whole body.

  1. Proper nutrition:

You have to see yourself as a race machine, you wouldn’t put manure into a race car would you? No! So don’t put processed foods into your body. Am I stating that you need to paying for only the most expensive foods available, NO! What I am saying is, healthy, nutritious, naturally available foods are best.

  1. Exercise:

Yes, you need to exercise. Dieting alone can reduce the fat off your body. But how quickly? The best way is a combination of exercise and diet. Exercise should include cardiovascular exercise and strength training. Yes both, the ideal is to fit, strong and healthy. Find something that you like to do, or do it with someone, or find something to do at the same time.

  1. Quick fixes don’t exist:

Forget the scams, the miracles and all the TV advertisements. Learn the fundamentals of weightloss, nutrition, exercise and strength training. You don’t anything more than that. You don’t need the fads or what’s new out there. Learn the basics and apply them. That is what is more likely to work in the long run.

  1. Lifelong commitment:

Yes I said ‘lifelong’. This is for life, not this week, or a month. Form the habit and train for life. Set goals, go after them and achieve them. No secrets, just dedication week in week out. You can do this start slowly and small and build.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here if you want to change your life for the better.

Weight Loss: Would You Like It Or Do You Need It

Where are you at with your weight loss?

Are you losing all the weight you desire as quickly as you desire, with minimal effort?

Doubt it. Why do I say that? Well it’s like this, you are either losing the weight or your not. You are either in the it’s never happening and I’d like for it to happen column, or it’s a priority for you, it’s almost an obsession for you and nothing is going to stop you from achieving it, because you NEED IT! Feel the difference!

This is a very hard concept to live out in our lives. So many distractions, so many bad influences, so easy to cheat and so forth. But come to think of it, so easy to focus on our weightloss, so easy to remove the bad influences, so easy to have no options to cheat. It’s all about setting ourselves up to win.

We know our weaknesses and how we distract ourselves. The problem is, we prefer these things we don’t want more, than the weightloss we so desire. OUCH! Yeah that stung a bit. So how do we cure ourselves of it?

I don’t know? You tell me! How can you remove these distractions and bad influences? How can you set yourself up to win this battle?

One thing most people don’t realise is that we don’t focus or think about our goal enough. Take a few minutes to think about this. How much do you think about something your obsessive towards? How much do you think about something that is absolutely boring to you? See the difference.

If you started to think about your weightloss everyday, multiple times per day. How much more would you NEED IT! Would it start to become more of a priority? How can you start to think more about your weightloss? Here’s a better question. How can you ‘remind’ yourself each day to think about your weightloss?

If you took away bad choices, removed all or most distractions, and really set ourselves up to win, and thought about our weightloss each day, maybe even multiple times per day, while taking multiple actions to lose weight each day, how much better would our performance be?

That’s the difference between wanting and NEEDING. When you need something, it’s a priority. You continually focus on it, think about more ways to improve or better ways to further your goal to completion, that is, to lose that weight.

So now I’ll leave you with the same question I started with:

Where are you at with your weightloss?

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

It’s All In Your Mind – Part 2

Welcome back to Part 2 of:  It’s All In Your Mind. I have been discussing the battle of the mind and how we can be our own worst enemy with the way our thoughts negatively criticize us.  To Find Part 1 please click here.

An All-Or-Nothing Mindset

This is actually the basis for perfectionism. To all-or-nothing people, the world is either black or white; no gray areas. To them, it’s either you’re perfect or you’re a failure; no in-betweens. “Oh, that pizza has just ruined everything in my diet plan. There is no way I can keep this dieting program functional. I’ll always be fat.” But has it ever crossed your mind that the problem may not actually be in your behavior but with the foundation of the dieting plan itself? Why doesn’t it allow for some pizza? Rather than giving up pizza for good and always feeling bad about it, why not have a way to make it part of the menu in a healthy manner?

 Good Foods Vs. Bad Foods

Let’s face it: foods can’t be good or bad because they never misbehave by themselves. Well, I’m not trying to run away from the fact that some foods are more nutritional or fiber-dense or nourishing than others. What we’re saying is: you can enjoy any food responsibly if you decide to. How we label food as either bad or good can have a major impact on both our eating habits and the amounts we consume. For instance, by labelling French fries as bad, they have become taboo for many. So, if you succumb to their allure you may end up over-doing it.

So, what is the solution? Avoid this dichotomous labelling of food as good or bad. Be flexible enough to have some allowance for all foods without too much judging. Rather than hating French fries and considering them so unhealthy, why not gain the satisfaction of enjoying them in moderation?

 Body Size Distortions

Don’t dwell too much on how thin or fat you see your body. Instead, see your body in terms of how much it can do for you. Don’t stand in front of a mirror solely so as to zoom in on your five-months-pregnant-looking stomach and whine about it. Tell your mind to look at your body in terms of how much life it has given forth to, how it allows you to go wherever you want, how it allows you to enjoy fun, etc.

PARTING SHOT

While we can’t fully still the mind-talk going on inside our heads, we need to acknowledge the presence of the negative self-critical statements and understand that they have very little in common with our actual reality. If you can believe this and be aware of its negative impact on your life, then you can learn to respond to these little voices with a coping, more objective mindset.

Listen more to the more compassionate, reasonable and caring voice in your head. Just like your would empathize and sympathize with a friend, be a close listener to your own inner voices. With such a positive mindset, chances are that you’ll start seeing more positive outcomes in your weight loss journey sooner.

Remember, this battle will start to be won right there in your own mind!

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.