by Dinny Morris | Feb 11, 2017 | Dinnys Blog
There are lots of “rules” when it comes to exercise that are designed to ensure that you get results from your workout. For example, overload means challenging your body to adapt by doing ever more intense workouts while specificity means choosing workouts and exercises that are appropriate to your wants and needs. While each of the rules are important, and there are quite a lot of them, there is a strong case for arguing that consistency is the most important of all.
With so much information online and in magazines about exercise it can be very daunting to about what is the right way to tackle exercise, but if you lack the habit to even exercise, all the information in the world is useless unless you put it into practice and without persistence and consistency.
Lots of people spend a lot of time worrying about the little things regarding fitness. Which exercise is better – deadlifts or squats? Which food is better for fat loss – chicken or turkey? How many sets of each exercise should you do – three or five? In the grand scheme of things, none of these decisions make a blind bit of difference if you do not exercise and diet with consistency. The best diet or workout in the world won’t do a thing if you don’t actually do it! Too many workouts, programs and diets never go from the planning stage to the doing stage and so a lot of people never reach their fitness goals.
While you can argue all day about which diet is best or which workout is most effective, the important thing is to actually get off your butt and do something – and that’s what a lot of people fail at. We call it “paralysis by analysis”.
Being consistent means sticking to your diet and sticking to your workout; not just for a few days or a week or a month but until you reach your fitness goals if not forever.
Here are a few tips to help you be more consistent…
Get a baseline
What is your body fat percentage? What’ s your waist circumference. How’s your blood pressure? What should these numbers be for your gender, age and height? Knowing where you are starting from can a) scare you into action and b) show you how well your exercise program or diet are working.
Set goals
So you want to get fit, build muscle and lose fat; excellent! But, how fit do you want to be? How much muscle do you want to build or how much fat do you want to lose? Unless you can accurately answer these questions, your training and diet are likely to lack focus and a lack of focus soon leads to a lack of consistency. Decide exactly what you want and by when you want to achieve it so that you have a reason behind each and every workout and meal you eat. Working toward goals is a great way to maintain consistency.
Train with a friend
It’s all too easy to skip a workout if you are not accountable – no one else cares that you didn’t go to the gym and you can kid yourself you’ll go tomorrow. However, if you agree to meet a friend at the gym, you are much more likely to show up even if you are tempted not to go – you won’t want to let your friend down. Of course, the motivation to exercise cuts both ways and your friend is less likely to skip out on their workout too.
Make workout appointments
If you have a doctor’s appointment, I bet it’s pretty rare that you fail to go. If you need to be at the airport at a specific time to catch a flight, I’m positive you’ll be there too. Use the same strategy and make workout appointments. Treat exercise like any other engagement – be there and do it! Rather than just loosely say “I’ll exercise today”, say “I will exercise Monday, Tuesday, Thursday and Friday and 4pm” and then make sure you don’t break those appointments. Guard them jealously and if anyone asks you to do something that will make you break your workout appointment just say you have something else planned already.
Prepare in advance
Life sometimes gets in the way of even the best intentions; you ran out of time in the morning and had to skip your healthy breakfast in favour of a donut or you got stuck in traffic so you were late to the gym so you missed your boot camp workout and went home to watch TV instead. These things happen to the best of us but such crisis can often be avoided by simply preparing in advance. For example, make your breakfast the night. Try preparing healthy meals and snacks in advance or packing your gym bag the night before to ensure you are properly prepared for tomorrow. One of the best ways to ensure consistency is to remove potential stumbling blocks before they happen – be proactive rather than reactive.
Have a contingency
Even the best plans sometimes go awry so make sure you have contingencies in place for when they do. If you are going to miss your evening gym session, do a lunchtime bodyweight workout instead. If the weather is bad and you don’t want to run outside, know when a suitable indoor exercise class is on and go to that instead. Too many people have an “all or nothing” mentality where they fall apart the moment they have to veer away from their normal routine and just give up when things aren’t going their way. Don’t be like that – plan for when things go wrong and you’ll never have to break from your plan! At the end of the day, any exercise is better than no exercise – even if it isn’t exactly what you wanted to do on that particular day. Have a plan A and a Plan B as back up.
Hire a trainer
If you find it hard to be consistent yourself then maybe you need to hire someone to make you be consistent – like a personal trainer. A personal trainer can help motivate you, organize your workouts, help you plan your diet and make you accountable for your actions. They won’t let you cancel your workouts at the last minute (they’ll probably charge you if you do!) and they will make sure you work hard and effectively when you are at the gym. Having a personal trainer can really help you make your efforts consistent. In the words of Anthony Robbins “if you can’t get your ass up a hill, hire someone to yell at you till you can do it for yourself!”
Phentermine Online helped me a lot. Orlistat tablets had to be taken continuously for 4 months, but I am very pleased that I received such a result. My height is 165 cm and weight is 66 kg. Before I have started use Buy Phentermine I weighted 84 kg. Now I have bought another pack to take it from time to time.
Remember, the best workout in the world won’t get you anywhere unless you actually do it so make being consistent your first priority.
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
by Dinny Morris | Feb 11, 2017 | Dinnys Blog
Whether you are a bodybuilder, an athlete, or just a guy or girl wanting to look your best in short-sleeves, bigger arms are often what you need. Okay, so that might not be always true for women but most guys really want bigger arms and a few women do too!
When it comes to arm training, I often see people doing endless sets of the most unproductive exercises imaginable in pursuit of something called “the pump”. The pump is when your muscles become engorged (or pumped up) with blood and get bigger as a result. However, as cool as the pump is, it’s very short-lived.
Pumping exercises are definitely useful but should only be used to ice the cake of your main arm workout – one that should be built around more effective, demanding exercises like the ones I’m going to describe in this article.
But, before we get down to the nitty-gritty of arm training, it’s important to understand that if you want bigger arms, you MUST work the rest of your body too. Nature likes balance and training your arms in isolation of the rest of your body will significantly reduce the effectiveness of your workouts.
That’s why I always focus on exercises that work the whole of your body rather than just one or two muscles in isolation. If your squat goes up (in terms of weight lifted or reps performed) your lean bodyweight will increase too and while most of this muscle gain will be in your body, your arms will grow too.
Exercises like squats, deadlifts, barbell rows, pull-ups, bench presses and all those other great exercises trigger a big increase in anabolic or muscle building hormone levels which will have a knock on effect to the rest of your body. So, as good as the exercises are that I’m going to tell you about next, remember that you need to include them as part of a balanced, progressive, periodised programme if you want the best results.
Triceps
Making up around two thirds of your upper arm mass, it is essential you work your triceps as much if not more than your biceps if you want to maximise your arm size..
Parallel bar dips
While dips are also an excellent lower chest exercise, with a few tweaks it’s possible to make this great pec builder into an even better triceps thrasher.
Grab the handles using a shoulder-width grip and hold yourself on straight arms. Try to keep your body as vertical as possible to work your triceps more and your chest less. Bend your arms and descend until your forearms and biceps touch. Push back up and repeat. If you can do more than 12-reps, add some weight by wearing a weighted vest or using a chin/dip belt. Can’t do many reps? Keep working at it! Can’t do any reps? Use an assisted dip machine or place a resistance band over the handles and kneel/stand in it. Add weight in between knees or or add via weight belt.
Close grip bench press
Don’t be afraid to go heavy on this powerlifting favourite. Grasp the bar with an overhand, slightly narrower than shoulder-width grip. Don’t do the whole thumbs touching super-narrow grip – that’s a great way to mess up your elbows and wrists. Un-rack the bar, bend your arms and lower the bar to your chest. Keep your elbows tucked in. Drive it back up and repeat. This exercise can also be performed using a neutral grip “football bar” which makes it easier on your shoulders.
Skull crushers
This exercise is so-called because, if you get it wrong, you may well end up smacking yourself in the head! Make sure you always have a spotter on hand for safety. Using a barbell, EZ bar or triceps bar, lie on your back and hold the weight directly over your chest using a shoulder-width grip. Keep your upper arms vertical and bend your elbows to lower the bar to your forehead. Extend your arms and repeat. Once you have finished your set, move straight into a set of narrow grip bench presses for an excellent triceps finisher.
Biceps
If you want to get the girls you have to do the curls and as biceps are arguably the most well-known muscle in the body, it makes sense that many people want bigger biceps!
Narrow grip chin-ups
Chin-ups are known as a brilliant back builder but did you know that they are also an even better biceps exercise? Grab the bar with an underhand, less-than shoulder-width grip and hang with your arms straight. Next, bend your arms and pull your chin up and over the bar. Lower yourself slowly back down and repeat. No kicking or jerking your legs – you’ll get better results if you are strict with your form. Once you can do 12 or more reps, add some weight by strapping a dumbbell around your waist or wearing a weighted vest. If you can’t do any reps, use an assisted chin/dip machine or use the same resistance band trick I mentioned before.
Barbell power curls
Did you know you are stronger lowering a weight than when you are lifting it? Barbell power curls make the most of this phenomenon and are a great way to overload your biceps with more weight than you’d normally be able to lift. Using a barbell or EZ bar, hold the bar with an underhand grip. Keeping your chest up and lower back tightly arched, hinge forward at the hips and lower the bar down the front of your legs to around mid-thigh. Explosively stand up and use this momentum to help you curl the weight up to your shoulders. Lower the weight under control taking three or four seconds to do so and then hinge forward and repeat. Yes – this looks like a cheat curl but so long as you lower the bar under strict control, it’s not a cheat curl but a power curl and a great way to bulk up your arms. Note: If you have any lower back or shoulder issues, this exercise is probably best avoided so that you avoid making them worse or causing an injury.
Alternating incline seated dumbbell curls
Where power curls allow you to hoist heavy weights because of a bit of strategic cheating, seated dumbbell curls are super-strict. Also, by performing them in an alternating arm fashion, you can really concentrate on one arm at a time to maximize muscle activation and recruitment. Finally, setting your exercise bench to an incline means that you start each repetition from a stretched position which adds even more to this already great biceps exercise. Set your bench to a slight incline and then sit down with your dumbbells in your hands. Let your arms hang down and slightly back. Keeping one arm stationary, curl the other dumbbell up toward your shoulder – rotate your wrist so your palm is uppermost as you break 90-degrees at your elbow. Lower the weight and then do a rep on the opposite side. Continue alternating arms for the duration of your set.
I use ” Levitra” to treat erectile dysfunction. I chose the dosage of levitralab.com, was it works immediately 20-30 minutes before sexual activity. The effect of the drug is 36 hours or more, depending on the individual characteristics of your organism.
There are lots of fancy-looking arm exercises to choose from as well as numerous cable and machine exercises that promise great results with minimal effort. Guess what – they don’t live up to their promises. Instead, stick with basic but effective free weight and bodyweight exercises and, providing your diet and the rest of your training are sorted, you’ll develop the arms you always wanted.
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
by Dinny Morris | Feb 11, 2017 | Dinnys Blog
Excuses are little more than justifications we make for not doing something we know we should do. As kids, we used excuses for not doing our homework – my dog ate my homework being an all-time classic. As adults, we often use lack of time as an excuse for not exercising or eating healthily – I don’t have time to work out, I don’t have time to cook healthy meals, I don’t have time to walk instead of drive my car to work.
Time is undoubtedly a valuable commodity but to say you have no time to exercise or eat healthily is pure nonsense and if I had a dollar for every time I heard this BS excuse I’d be a multi-millionaire! It’s not lack of time that is the issue but lack of time management that prevents people from exercising and eating right. If something is important you’ll make time for it – right?
As a personal trainer, I know that going to the gym and working out can be very time consuming but getting up 30 minutes earlier, watching less TV and updating your Facebook status a little less often will soon free up a whole bunch of time. And when time is really in short supply, there are always bodyweight exercises that you can do at home whenever you have a few minutes.
Bodyweight exercises are the ultimate in excuse-free workouts. You don’t need any special equipment, you can do them just about anywhere and anytime, they take no time to set up and you can move quickly from one exercise to the next in no time flat. There are beginner, intermediate and advanced bodyweight exercises for each and every muscle group in your body; you are literally your own walking gym.
Okay, so hitting the gym and pumping iron is the more traditional and accepted way to exercise but when time is short, you can have a great workout using nothing more than your own body which is always preferential to skipping your planned workout. Twenty minutes of bodyweight exercises four or five times a week? Seriously – who hasn’t got time for that?!
You don’t have to just take my word for the effectiveness of bodyweight exercises either. Lots of athletes and organizations build their fitness regimens around these low-tech, high effect exercises. The military love ‘em, martial artists do ‘em by the truckload and gymnasts build incredible physiques using nothing more than bodyweight exercises. Bodyweight exercises rock which is why they are a big part of my Tough Love Boot Camps. www.toughlove.com.au
There are lots of resources you can explore to learn more about bodyweight exercises so I won’t bother listing hundreds of different moves in this article but, needless to say, bodyweight exercises go far and beyond the good old push-up, pull-up, lunges, sit-up and squat. Instead, here are a few of my favourite bodyweight workouts for you to try yourself. Each one is short, fun and effective and the perfect solution for the next time you think you don’t have time to work out.
- Burpee heaven
Maybe I should have called the workout burpee hell because it’s actually pretty tough but, whatever I call it, you’ll get a great workout in ten-minutes flat!
The workout: Do as many reps of burpees as you can in ten minutes. Just keep grinding them out until your time is up. Make a note of how many reps you have done and do your best to beat that number the next time you do this workout. This is also an excellent finisher after a gym-based workout.
- Three minute rounds
Boxers are arguably the fittest athletes around and this workout is inspired by the length of a typical round of boxing – three minutes.
The workout: Do 30 seconds of each of the following exercises to equal three minutes. Rest one minute and then repeat. Do five laps to total 20 minutes.
- Push-ups
- Lunges
- Planks
- Squats
- Shadow boxing
- Bent knee twisting crunches
- Double ladder workout
A workout that only involves two exercises? How hard can that be? Answer; pretty damn hard actually!
The workout: Just work from the top of this list to the bottom doing the specified number of reps of each exercise. Each ladder “rung” should add up to 21 reps. Tick off each rung as you complete it so you don’t end up repeating yourself. If a ladder of 20 to 1 reps is a bit daunting, start at 15 or even 10 reps.
| Press ups |
Squats |
| 20 |
1 |
| 19 |
2 |
| 18 |
3 |
| 17 |
4 |
| 16 |
5 |
| 15 |
6 |
| 14 |
7 |
| 13 |
8 |
| 12 |
9 |
| 11 |
10 |
| 10 |
11 |
| 9 |
12 |
| 8 |
13 |
| 7 |
14 |
| 6 |
15 |
| 5 |
16 |
| 4 |
17 |
| 3 |
18 |
| 2 |
19 |
| 1 |
20 |
Bodyweight workouts mean you can train anywhere, anytime – even at home, at work or when you are traveling. Add some resistance bands and a jump rope and you have everything you need to create an endless number of low-tech workouts. Bodyweight workouts aren’t meant to REPLACE your gym workouts but are an ideal supplement between gym workouts or when time is short and you genuinely believe you don’t have time to exercise. Now stop making excuses and go and train!
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
One of the best offers we could get for it was on Buy Adipex .
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Xanax is an anxiolytic. What is it? It is a tranquilizer, a psychotropic drug, the effect of which is manifested in the elimination of neurotic manifestations: fear, anxiety and emotional tension.Read more at https://miso.moe/xanax-1mg-for-sale/
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
by Dinny Morris | Feb 11, 2017 | Dinnys Blog
If you are dieting hard or training for a specific fitness or performance goal, social occasions can cause you to veer off the straight and narrow path and interfere with your results. If you are able to practice moderation then this is no big deal but if you are the sort of person who easily succumbs to peer pressure and for whom one beer soon becomes ten, or one slice of pizza always leads to the whole pizza plus dessert, maybe you need some help on handling social occasions.
Just say no
If you are invited to a social event where you know you’ll be tempted to eat badly, drink excessively or party late into the night and you know you’ll find it hard to resist over indulging, try just saying no and staying home instead. Sure, you may be labelled unsociable by your friends but, if what you are working toward is THAT important to you, maybe that’s the price you need to pay. Gold medal at the Olympics or a beer belly and a hangover? That’s an easy decision to make!
Order first
If you go out with friends to eat, make sure you place your order first. That way, you will be less likely to feel pressured into ordering the sorts of foods you’re probably overweight and unfit friends order.
Order veggies/salad not chips
Eating out is not the issue – it’s what you actually eat and sometimes that’s not even your fault. You order a healthy grilled chicken breast and what is it served with? Chips of course! While you could just leave the chips, you and I both know that doing so is an almost impossible task so avoid temptation in the first place by ordering your food with a side salad or veggies rather than chips. Also skip the breadsticks, bread basket or whatever other carb-heavy accompaniments come your way.
Order an appetiser or a dessert – not both
Most people see eating out as an opportunity to eat far more than normal which not only means bigger portions but also more courses. To avoid multiplying nutritional sins, order an appetiser or a dessert and not both. Also look for smaller portions – most restaurants have no issue producing smaller meals to order.
Order soup
Soup is very filling and generally low in calories – especially if it is free from cream. Having soup for a starter or even a main course will satisfy your hunger and prevent overeating.
Ask for a doggy bag
If you are confronted with way more food than you know you should eat, ask the waiter to place half of it in a doggy bag BEFORE you start to eat so that you don’t inadvertently clear your plate anyway. If you don’t have a dog yourself, give the food to a friend who does or, alternatively, save the food for tomorrow’s lunch.
Exercise first
Exercising before eating increases insulin sensitivity and the production of glut4 – a glucose transporter that promotes the uptake of nutrients into muscle cells and away from fat cells. If you know you are likely to overeat or eat things that are normally not allowed in your diet, have a hard order tramadol overnight mastercard workout immediately beforehand so that the deluge of calories is more likely to be shunted into your muscles and liver and away from your hips, thighs and waist.
Alternate soft and alcoholic drinks
If total alcoholic abstinence is not possible, try drinking smaller measures of alcohol and alternate them with calorie-free soft drinks. That way you can keep pace with your friends but without imbibing the same amount of alcohol. To make this strategy even healthier, drink water with a squeeze of lemon juice as opposed to sugar-free soda.
Be the designated driver
If you are looking for a viable excuse not to drink copious amounts of alcohol, offer to be the designated driver for the evening. Drinking and driving simply do not mix and as well as being socially unacceptable, is against the law in most civilized countries. By volunteering to be the driver for the evening, you have all the reason you need to drink no alcohol.
Set yourself a curfew
If you know you always start out with the best possible intentions but then find your willpower fades as the evening wears on, why not try giving yourself a curfew to curtail your night out? Instead of staying out until you are the last man or women standing, take yourself off home after just a couple of hours to avoid eating or drinking more than you should. One very effective way to do this is to order a taxi for a specific pick-up time.
Be prepared to change your social circle
If your friends are party animals who love their beer or foodies for whom every meal out is a gastronomic challenge of monumental proportions, maybe it’s time to change your social circle. Big nights out or lavish meals maybe fun and enjoyable but being fit, healthy and lean will not only enhance your life right now but long into the future too. If you decide that being fit and healthy are actually more important to you than partying hard with your mates, maybe you have moved on and have outgrown that particular group of people.
Losing weight, getting fit and staying healthy often require sacrifices. Those sacrifices don’t always come easily but that’s the price you pay if you want to be the best you can be. Skipping out on a night of heavy drinking or a luxurious meal might seem like a steep price to pay but longevity, leanness, energy and health are just some of the rewards you’ll earn if you do. At the end of the day, you need to decide just how important your health and fitness are – only then can you decide if the cost is worth it.
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
by Dinny Morris | Feb 11, 2017 | Dinnys Blog
How many times have you read or heard about an easy way to lose weight or get in shape? How often have you seen the words simple, fast or effortless associated with an exercise, program or diet? All you have to do is type “easy fat loss” into Google and you’ll see just how popular those types of words are – I just got 18,900,000 hits!
The problem is, whenever you read about easy fat loss, effortless workouts or any other too-good-to-be-true sounding diet or workout, you are being lied to. Terms like easy are designed to make you click on a link, buy a product or fall for some other marketing hyperbole that will do nothing for your fitness or health but will rob you of your valuable time and your hard-earned cash.
I’ll say it again, terms like effortless weight loss and easy exercise are nothing but lies designed to deceive and disappoint you!
For the vast majority of overweight and unfit people, it is taking the easy route that has led to their problems in the first place. How on earth can we expect there to be an easy solution too?!
If you have ever dialled out for pizza instead of cooking a healthy, low calorie meal, you have succumbed to the easy route. If you have driven to the store instead of walking half a kilometre, you have also succumbed to the easy route. If you have skipped your workout to socialize with friends or simply because you’ve kidded yourself you’ll do it tomorrow you too has taken the easy route.
The thing is, if you want results, easy won’t cut it; easy doesn’t deliver the goods. Easy is what robbed you of your fitness and health and make you overweight in the first place. There is no place for easy if you want to get in shape and develop levels of fitness and health you can be proud of.
In exercise, the difficulty of an exercise is properly called intensity and it’s intensity you need if you want to get results. Intensity is what forces your body to adapt and change – if there is no intensity there will be no results.
For example, let’s say you go to a Zumba class. You spend an hour puffing and panting through numerous dance-like routines and at the end of the session you are a little bit tired and your muscles are a bit sore. A few days later, you do the same class and this time, you get through it a little easier. Fast forward four weeks and you’re now breezing through an hour of Zumba like it was nothing.
Now your body has mastered the already minimal demands of an hour of Zumba, your fitness is as high as it’s going to get unless you increase the intensity of your workout. Repeated workouts will do very little to take you closer to your fitness or weight loss goals and you are no officially in an exercise rut where you’ll see no more progress from your workouts.
The same is true if you head into the gym and lift the same weights week after week. Initially, those weights will have been slightly or moderately demanding but just a few short weeks later, your body has become accustomed to that level of intensity and you’ll stop seeing any changes or benefits from your workouts.
In a nutshell, your body is lazy and would really like to stay in its current physical state. This is sometimes referred to as homeostasis which simply means in balance. It adapts very quickly to stresses and situations because, quite simply, it is an amazing economical machine that wants to exert as little effort as possible. Losing fat, getting fit and building muscle are all very energy-expensive processes and as such your body shows a real reluctance to making physiological changes. It has to be FORCED to change and that force comes in the form of intensity.
Without intensity, there is no motivation to change. If Zumba is easy, your body has no reason to get fitter. If the weights you lift are light, your body has no reason to get stronger. It is only by challenging your body that it will change – it’s the basic survival principle in action.
If you really want to see progress, be it weight loss or improved fitness, you need to start getting comfortable with being uncomfortable…
With regards to diet, that means eating less, cutting out the foods you really want to eat but know you shouldn’t have, maybe changing your socializing habits to avoid temptation and even being hungry from time to time. You really can’t expect to lose weight without making significant and meaningful changes to your diet and lifestyle. And as for those low sugar, fat free cookies and other so-called diet foods – they are no better than the full fat, high sugar originals. Cake, cookies, candy and cola have no real place in a weight loss diet so instead of looking for ways to have your cake and eat it, ditch the cake, toughen up and you’ll soon start seeing the results you want.
However, you still need to eat enough to provide your body with what it needs to survive so don’t fall into the trap of cutting your calorie intake too aggressive. Starving yourself might seem like the dietary equivalent of an intense workout but will actually do more harm than good. Eating much too little food will make your body think it is starving which will make it try and preserve fat for as long as possible. Pretty much the opposite of what you want, right?
With regards to exercise, if you aren’t uncomfortable when you are exercising, it isn’t going to change your body. That means you are going to have to push yourself to do more than you want to. However, it’s once you are out of your comfort zone that the magic starts to happen. That extra couple of reps that make your muscles burn? Those are the reps that actually get you stronger. I am very depressed after the prolonged stress. The neurologist prescribed me Xanax No Prescription at the dosage of 1 pill 2 times a day. The easier reps that preceded them are nothing more than a warm up for the main event.
Exercising and dieting with sufficient intensity to get results is not easy but that’s why they work. If getting fit and losing weight were easy, everyone in the world would be fit and lean but, as I’m sure you know, this is not the case. Break away from the herd and start adding intensity to your fitness and weight loss efforts because while other people are wasting their time and energy with half-hearted efforts, you’ll make more progress in a few months than they will in their entire lives!
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
by Dinny Morris | Feb 11, 2017 | Dinnys Blog
How many times have you bailed on your workout or broken your diet? I bet it’s more than a few! I also bet you had a perfect excuse that allowed you to justify your behaviour too. Making excuses is easy – all you have to say is you can’t. Can’t find time to work out, can’t find something healthy to eat, can’t say no to one more beer…
The truth is, you CAN find time to exercise, CAN make a healthy meal in minutes and CAN drink water instead of beer. You can choose how you live your life – you are the boss and not just a victim of circumstance. All you need to do is recognize when you are making excuses and make sure you have a strategy in place so that, whatever lame excuse you come up with, you make it invalid.
I can’t find time to exercise
How much time do you spend watching TV a day? For most people, the answer is between two to four hours. How much time do you spend on social networking or online in general? That’s another hour or two. How about you stop wasting your time watching TV or surfing the net and use some of that time moving your butt and exercising? A 30-minute workout can produce tremendous results and if you are really short of time, you can burn fat and build muscle in as little as four minutes! Check out something called Tabatas to learn more. Lack of time is not a valid excuse – even the president of America Barack Obama finds time to exercise and he has to be one of the busiest men on the planet! Oh, of course I generally suggest workouts lasting more than four minutes!
Do this exercise…draw a line down one side of a piece of paper. Now, on the left side, write down the excuse that you are thinking of using for skipping your workout or cheating on your diet. Then, on the other side of that excuse, write down how that excuse serves you and what will happen if you keep saying that excuse. Where will you be in one-years time if you still have that excuse? I’ll tell you – not right where you are now but actually further away from a fitter, healthier, leaner you. Excuses are often just justifications for not doing what you KNOW you should so STOP making them!
I can’t find time to cook healthy foods
Cooking healthy food takes minutes, not hours. Grill some chicken or lean beef, steam or roast some fresh veggies and you’re done in 15 minutes flat. Raw fruit and nuts are healthy and instant so there is no need spend any time at all on preparing healthy snacks either. You can buy a slow cooker or a steamer with a timer which you can set so your meals cook while you are out doing other things. Cooking healthy food does not take a lot of time – especially if you prepare it in advance. Also make sure you learn food preparation skills as they will save you time and will help you reach your fitness goals faster and easier.
I can’t find a workout a like
There are literally hundreds of different types of workouts that will help you get fit and lose weight and you are telling me you have tried all of them? No way! All you need to do is head to your local gym, check out your local sports clubs or search the internet and I guarantee you’ll find at least one type of workout that you will enjoy.
I can’t afford the gym fees
Gym fees can be expensive but who said you have to join a gym to get in shape? You can exercise at home, at the beach, at the park or you can go for a run, ride your bike, walk, play soccer…none of these activities require a gym membership. Too many order tramadol without potential exercisers forget that fitness and weight loss are not dependent on being a member of a swanky gym. At the end of the day, so long as you move your body, it doesn’t matter if you are lifting rocks or using a $30,000 weight training machine. So long as you put the effort in and are consistent, you will get results. Look at Arnold schwarzenegger; back in his day did he have a fancy gym? No – he trained in a very basic gym and when he was in the Austrian army, he just trained with logs – in a forest! What about Jane Fonda, she just had an open space and maybe a mat. Okay, she had leg warmers too but you get what I mean!
I can’t motivate myself to exercise
There are several motivational strategies you can use to help keep you pumped up for exercise…
- Set goals
- Exercise with a buddy
- Join a fitness boot camp class
- Train for a sport or event
- Reward yourself
- Hire a trainer
- Try new workouts
- Take before/after photos
- Keep an exercise/diet diary
- Sign up for a fitness course
- Get a baseline of where you are to physically scare yourself into exercise
- Draw the line, and tell yourself no more; its now or never!
Motivation can be hard to come by but you can do several things to enhance your motivational state – you just have to seek them out. Scratch lack of motivation off your excuse list!
I can’t find the energy to go to the gym
ironically, the reason you lack energy is because you are unfit, unhealthy and overweight! Once you get into your workouts and eating more healthily, you’ll soon feel your energy levels increase. Also, remember that you don’t have to hammer yourself to get fit and lose weight – just do as much as you feel comfortable with and increase both duration and intensity gradually as you get fitter and stronger. Also make a point of drinking plenty of water, getting enough sleep and packing your diet with vegetables and fruit – your energy levels will soon start to increase so you feel more like exercising.
I can’t stick with anything I start
Raise your hand and place it on your head. Now lower it back down again. You CHOSE to do that and you can choose to stick to an exercise program or diet. While you have no choice over the colour of your eyes or how tall you are, you have complete control over how and when you exercise and what foods you eat. You CAN stick to anything you start if you choose to! Stop being a victim and blaming your genetics, parents, job or whatever else you feel is responsible for your inability to get a grip and exercise and eat properly.I took it without consequences. If you want feel adequately, you shouldn’t take the Xanax No Prescription drug within 4 hours before driving. Take charge of your fitness and health and you’ll soon find that you can achieve great things!
Most excuses are nothing but powerless words that we use to justify being lazy. Replace all those CAN’TS with CANS and suddenly you have created very powerful mantras for helping you stick to your exercise and diet plan. Stop saying CAN’T, it’s a bad four-letter word you need to avoid at all costs, and start saying CAN instead.
Share this:
Click to share on Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
Click to share on Google+ (Opens in new window)
AUTHOR
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.
I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.
