Little By Little

Exercising is never pleasant when you start or come back to after some time off, for whatever reason.

It hurts, your body hurts sometimes all over, guess what?  You, over did it!

The usual literature advises something to the tune of 3 times per week 30 minutes per session.

For someone who hasn’t exercised before or not in a long time, 30 minutes could be the equivalent of an ultramarathon.

Maybe a better solution would be to do just 10 minutes or maybe 5 minutes depending on the person.

5 minutes! I can almost hear people going crazy, yes maybe 5 minutes would be best for someone who hasn’t exercised before.

The crowd continues, what everyday?  No!  Just 2 times in that first week. Now everyone thinks that I am crazy.

No, I don’t think that I am crazy.  I see the bigger picture. If you do just 5 minutes of exercise, for 2 sessions in your first week, then maybe you will do 3 sessions the week after. Then maybe 4 sessions in your third week.

From my point of view, it’s all about progression. It’s all about forming a habit. It’s all about being able to recover gracefully from your first sessions, without the demoralising pain that will set in, if you over do it.

If you recover successfully in your first session (just 5-10 minutes), you will be inclined to do it again.

Mission successful if you’re asking me.

And if week 1 went well, then you’d feel that it was easy to continue into week 2 and beyond.  That’s progression, that’s forming a habit.

Will it always stay at 5 – 10 minutes per session, NO!  Will you only do 4 sessions a week, NO!

That was just an introduction, a guide to EASE you into exercising.

Your mission, is to extend these times and sessions, to a MINIMUM of 4 sessions for 30 minutes.  Notice I said ‘minimum’ not maximum.

I advocate people exercise for 45 – 60 minutes, 5 – 7 sessions per week, at a comfortable pace. And when I say that, I really mean 7 days a week for an hour.

7 days a week for an hour, is that too much? No, not when you have worked up to that level.

It’s all about progression and increasing time or intensity once your body is ready. No sooner.

 

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 If It Didn’t Exactly Matter?

What if: it didn’t matter what you did?

What if: what they were telling you didn’t matter?

What if: they were right about what would work, but it didn’t suit you?

Ok William, what are you talking about?

Do you ever feel that everything you hear on how to lose weight, how to get fitter, how to get better is just BS?

Yeah me to sometimes. Maybe even what I’m writing right now, all BS?

What if it didn’t matter exactly what you did, but just that you did something?

What if it didn’t matter listening to the experts, but to start to listen to yourself?

No, not that voice that tells you to sit back on the couch to watch TV. But the voice that says, I would really like to go play a team sport, or go climb that mountain, or whatever your heart, your inner voice, your inner child is saying.

I mean who doesn’t love to be told to go the gym and feel like you’re trying to kill yourself for what, seeing the same morbid people in the gym doing the same as you; doing what we’re told to do by the experts!

What if you went out and did the thing/s that you wanted to do?

We can do that William?  Do you think you can? Really, do you think you can?

If your answer was, “Um well I don’t know?”

Stay in the gym with that feeling of death creeping up on you, like a good little girl or boy.

Or do as your heart desires, get out and just do what you want.

Yep, climb that mountain, start boxing, start latin dancing, and yes go be a body builder if that’s what you want.

Find out what you want to do, work out how to start to make it a reality and then make it become true for you.

We only get one chance at life, and this is your life. Not someone else’s. It’s yours! You get to decide, yes you. You get to make you happy, it’s not reliant on someone else’s decision. Only you. YOU! YOU! YOU!

You are more likely to live life, feel better about yourself and lose the weight you desire by being relaxed about your situation and doing something that you love and enjoy. The alternative is not the same, taking someone else’s advice, never doing what you want to do, and living out someone else’s expectation for you.

What if you changed your whole life that way, and just consulted experts to help you solve a problem, when you had one. Rely on yourself, listen to yourself and trust yourself. Will you make mistakes, yes! But you will learn from them, and be better for it.

NOTE:  Please understand the risk associated with what you choose to do, use experts and consult your GP (medical practitioner) if there is elevated risk factors to yourself.

NOTE:  No offence to all those who love the gym, I was only using it as an example. I in fact love the gym, especially for the water fountain talk and maybe those weight thingys. No offence meant to the genuine experts in the strength and conditioning industry, who honestly care about their clients, there are too few of you.

 

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 Reasons To Exercise In The Morning

Hi to all reading today, how are you? I hope you are well. I wanted to speak today about exercise, specifically about exercising in the morning, and why I think it is a great idea.

 

  1. Most people who exercise in the morning will all say the same thing, that when you exercise in the morning, that it is easier to get it done at that time than any other time during the day. The odds are in your favour. At the end of day, there can be other priorities or you could just run out of time.

 

  1. By exercising in the morning you help to jump start metabolism for the rest of the day. You will keep your metabolism elevated for hours, which in turn will help burn extra calories.

 

  1. Once you get your blood pumping you will feel energised and awake for the whole day. Personally I love the feeling I get from training in the mornings, I feel awake, I feel alive.

 

  1. Some people report that exercising early helps put them in the right mindset. So in turn, they make good decisions which helps regulate their lifestyle for the entire day.

 

  1. Keeping to regulation, by waking up at the same time and exercising at the same time you create healthy habits that will serve you over time.

 

  1. Research has shown exercise to increase your clarity of thought. This will last for 4 – 10 hours after exercise.

 

  1. Don’t want to be overwhelmed by other things at the end of day? Exercising in the morning will assure that you can worry about the other priorities in your life at the end of day.

 

  1. Maybe by going to sleep a little earlier, by watching a little less TV for example, you will have an easier time waking up to exercise and also have the time to do it.

 

  1. When you exercise in the morning, you take advantage of hormones, that help build muscle, when they are at higher levels, than at lower levels later in the day.

 

  1. Set the time and commit, it will serve you more than you can theoretically understand. You have to try it. And trying for 1 day is not trying it. Try it for 3 months. You will see, set yourself up for success by getting the day started well.

 

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.

Success Stories – Megan Rachow

Hi out there to all those who are reading, just a light one today.

A success story to motivate you and give you proof that you can do it, you can lose that dreaded weight.

Today’s success story is about a lady named, Megan Rachow, who lost 170 lbs or 77 kg for those on the metric scale.

That’s impressive amount of weight.

How did she do it?

‘First, she had reached a point, as she states: “the day the switch flipped for me”.  She had become committed to losing weight, had reached her threshold.’

‘She started small, first cutting out soda and only eating food she cooked at home.’

‘Megan says, that in the first week she lost 9 lbs or 4 kg. That’s an amazing start to a weight loss journey.’

‘After losing 100 lbs (45kg), she started doing more adventurous exercise.’

‘She became fascinated by fitness and seeing what new things she could accomplish.’

‘She ran, lifted weights, and completed triathlons.’

‘She now eats clean foods, like salad, quinoa and lots of vegies, also packing her diet with chicken and turkey.’

She ends the article by saying:  “I am now living a life that I love and feel as though I am a completely different person. The most important thing I have gained is being comfortable in my own skin.”

This is an amazing lady, to lose 170 lbs (77kg) is a truly captivating thing and it should be celebrated. Fantastic Megan, great work, and keep the hard work going. You are an inspiration to many people.

So how did she do it?

Removed the bad things from her diet and exercised. Diet and exercise. Started small and kept on improving with time and effort.

Please check out the article here.

http://people.com/bodies/half-their-size-weight-loss-story-megan-rachow/

And please check out her Instagram and Facebook accounts, where she shared her weight loss journey.

https://www.instagram.com/megankrachow/

https://www.facebook.com/MeganRachow

Thanks Megan for being such an inspiration!

 

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 2

Month 2:  February – Nutrition.

Now don’t start freaking out, you won’t be counting calories, across 19 meals, carefully balancing the 3 macronutrients, while perfectly combining only certain foods. No. All I want you to do this month is, remove a minimum of 8 bad things from your diet. 8, that’s only 2 per week! Yes 2 per week. Adding up to 8 by the end of month. Easy? It’s supposed to be. So what things should you remove? Anything that is processed and can’t be found in nature. Simple? Anything that you can’t find in nature, so no alcohol, no soda, no pizza, no man made products, no biscuits, no chocolate. What I’m supposed to remove all those things? No. Only 2 processed products per week adding up to 8, by the end of month.

Now the idea is to remove 8 things that you are constantly consuming, don’t remove chocolate, if you rarely eat chocolate.

Simple, just remove 8 processed products by the end of month.

*Please Note:  You are still performing Cardio for 60 minutes each day – yes try for 28 days of 60 minutes Cardio. That’s right you are to build on the good habit of exercising everyday, from January.

28 Days of February – 60 minutes Cardio + Remove 8 processed products from diet.

Month 3:  March – Hypnosis.

Hypnosis? Has he gone mad? No, I’m not sending you to the witch doctor, there is a lot of scientific and testimonial evidence to validate and support hypnosis. Just get a ‘hypnosis or hypno-therapy cd or audio download off the internet. Use a reputable Hypno-therapist, like Rick Collingwood or Steve G. Jones. They both have a full range of hypnosis products. I have used their products successfully and am still using their products to this day. Check them out and see for yourself.

Now you don’t need to purchase the most expensive products. I find that the shorter 30-45 minute hypnosis products suit me better for my own personal situation and goals.  Prices start from about $15. Just get one related to ‘weight loss’.

Just follow the directions, which will tell you to listen to the hypnosis session every day for about 4 – 6 weeks which is what I am going to direct you to do. But instead of 4 – 6 weeks, you are going to listen each day for 8 weeks. That way you will get a better effect from the hypnosis session. The more times you listen, the more powerful the effect of the session. Me personally I use a hypnosis for a minimum of 3 months, listening every day.

*Please Note:  You are still to perform Cardio for 60 minutes each day and to not lapsed on the 8 things you removed from your diet.

31 Days of March – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day.

 

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.

So When Do I Exercise?

Presently I train in the afternoons, although given the choice I would exercise in the mornings. Why? I hear you say with a look of disgust on your face. It’s because I like the way I feel after exercising and then feel for the rest of the day. But as with life come sacrifices. Because of parental duties I can’t just go to the gym at 5am like I used to. So, now I have to schedule it for the afternoon.

But that’s my situation. What is yours like? Probably busy like many people. But are we that busy? I know I know, I can hear the endless retort of “of course I am, you don’t know my situation!” And no I don’t. I am not familiar with your situation.

So I ask a question that will cut to the bone. How much time do you waste? Yes, I just asked that. I’m serious, I’m not joking around, how much time do you waste? How much time are you watching TV? How many commercials are you watching that require your utmost attention? How much time are you spending surfing the internet? How much time are you wasting on trivial things? Sorry, I know they’re important to you. Don’t let me dismiss those must watch TV shows.

Anyway I’ll get away from my ranting to state my point. Even if you ‘had’ to watch those TV shows, could you exercise while watching them? How about just exercising during the commercials?

I’ll give you an example, years ago, I was preparing to walk the Kokoda Track, in Papua New Guinea. For those who don’t know where Papua New Guinea is please click here. And for those who want to know what the Kokoda Track is please click here. Anyway, back to my story, I was preparing to walk/trek the Kokoda Track. Now the Kokoda Track is no Mount Everest, but is still no easy walk in the park.

To elevate my cardio levels I exercised while watching TV. Yep I purchased a cheap exercise bike and cycled away in front of TV every night. Not any extraordinary level to speak of, but over the months while preparing for the trek, my fitness increased steadily. I was not the fittest in my group to begin with. But after 4 months in a 9 month preparation, for the event, I was second only to the leader in our group, who is one of those super active people.

How fit would you become by exercising while watching TV at nights?

How much weight could you lose?

If you only did 1 hour per day, 7 days per week, you would rack up, 365 hours of cardio per year. All the while, still watching your favourite TV shows. What kind of effect would that have on your life?

What if you only did calisthenics during the commercials while watching TV every night? How much extra exercising would you get in?

These are just examples. What ways can you find to exercise while concurrently doing something else? Is that cheating? Is that allowed? It’s your life and your choice, so make the most of it.

 

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.

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.

 

 

Have You Given Up?

I am always hearing people saying that they just can’t lose weight, that they’re doomed for the rest of their lives. They’ve given up, at wits end with what seems to be no options out. Many have lost and regained weight over and over again, going from one method to the next with no real success.

Have you given up?

Have you tried it all?

When reviewing successful cases of weight loss and weight management over long periods of time, 4 principles keep showing up time and time again. Coincidental? No, success leaves clues, as they say. So what are the 4 principles?

  1. Healthy Diet
  2. Portion Control
  3. Cardiovascular Exercise
  4. Strength Training

Simply, diet and exercise. That’s it. A healthy diet and controlled portions and cardio and strength training. Really? Yes!

Healthy Diet:

So what is a healthy diet? No processed products, that’s right, only natural products, foods that you will find in nature as they are or very close. Sorry no soda, no pasta, no bread, no alcohol, no chocolate, no chips.  Is that it. Yes! To say it is easy, but to do is difficult, especially when you aren’t used to eating a diet free of these things. Many people are addicted to processed foods, sugar, fast foods etc…

So the difficultly will be the implementation of the healthy foods and the removal of the unhealthy foods. I would suggest that you start slow, start small, and proceed step by step. Try to implement 1 thing and remove 1 thing. Don’t try to remove the things you love the most at the beginning, because you will be fighting withdrawal symptoms before long. Start with something small and that you’re not addicted to. Then try something else small. Slowly and surely you will change your diet for the better.

Portion Control:

Overeating is a chronic problem for many people and is one of the major problems for people who are trying to lose weight. By controlling the amount of food you are eating, you start to limit the amount of excess calories that you have to burn off. The amount of food will be different for everyone, it will be dependent on many factors. Review the size of the meals you are eating. Are you forcing yourself towards the end of meal to finish what’s on your plate? Did you know many people have been raised to finish what’s on their plate. Do you eat fast without chewing your food and tasting the food?

Slow down your eating, reduce the size of the meals, chew your food more and taste it. When you start to feel full, stop eating. Drink more water between meals to curb dehydration, which is commonly mistaken for hunger. Follow these suggestions and you will start to control your weightloss issues.

Cardiovascular Exercise:

Cardio as it is commonly known; things such as running, swimming, walking, cycling and rowing are the commonly stated cardio exercises, but as long as you are raising your heart rate and your breath rate, you are performing cardiovascular exercise. You need to raise your heart rate for a minimum of 30 minutes up to 90 minutes. The average time is usually around the 45 – 60 minutes. Performed 5 – 7 days per week.

If you have never done cardiovascular exercise in your life, don’t go out and try to run for 90 minutes, you won’t be doing yourself any favours. Instead start small and slow. Start out at 10 or 15 minutes and see how feel. Maybe continue for the next week or so at that level. Then the week after, extend 5 minutes. And then another 5 minutes the week after and so on, continually improving and extending up to 60 – 90 minutes, to what feels right for you.

Strength Training:

The last principle that many successful weightloss stories have is ‘strength training’. Does this mean you have to go to a gym and pump weights with the body builders? No, but a gym is a good place to start learning to do strength training. Do you have to go to a gym to learn and do strength training? No. There are many alternatives. Strength training should be performed 1 – 3 times per week. Dependent on your schedule and your goals

 

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.