Posts Tagged ‘Exercise’

Hypnotise Your Self Back into Fitness

Learn to Hypnotise Your Self  Back into Fitness

“We have been recieving allot of emails on how to get back onto track with exercise after your training routine had stopped abruptly through an event that was completely out of your control.  The reason could be a serious injury, the death of a loved one, moving home…it could be any reason that has resulted in inactivity for long periods f time.

Luckily we are able to pass these questions on to our in house mindset expert Ron G Holland who will cover some basic self hypnosis techniques that are a sure fire way to get you going again…”

It’s a good question; having been a qualified hypno-therapist for over thirty years, I feel well qualified to answer it. 

Much depends of why you quit in the first place. 

If you quit because of some physical ailment: you badly strained a muscle in your leg or slipped a disc in your back, it may be time some time before you get back into physical shape and can get back into your exercise regime full tilt. 

However if you just lost the will to exercise that’s a different proposition and one I have come across many times.  I use a lot of hypnosis and self hypnosis.  This entails taking yourself into state of relaxation, what I call the relaxation induction.  Talk to yourself for 2-4 minutes of how relaxed you feel.  Using a dreary monotone voice helps. 

You can put this on an audio-tape so you can listen to it everyday until the program is properly installed into your mind. 

Then to the relaxation induction you add a number carefully worded ‘super suggestions’. They could be on the lines of: 

Every day I awake at 6am and feel motivated and ready go and start my exercise program. 

Every day at the proposed time I work out for thirty minutes. As I do so I feel happy, I fell healthy and I feel terrific. Tiredness falls away. 

Will I stick to my exercise regime?  YES I WILL! YES I WILL! YES I WILL! 

During the day I begin to look forward to and anticipate my exercise regime which I love, everyday that I work out builds a more powerful program in my mind to exercise the next day. 

You can add a few more that are appropriate to your own circumstances, but now you get the idea! 

At the end make sure you put a thirty second SNAP OUT of the relaxed mode on the tape so you are then fully awake and ready for the day or evening ahead. 

You can loudly state you are coming out of the relaxed state, that you feel fit and raring and ready to go…

Play the tape every day until you find yourself back in your regular routine and raring to go. It’ll be effortless! 

Ron G Holland 2010
Mindset Expert – Musclemadness
www.wealth.co.uk

Weight Loss Vs Fat Loss

I was going to write an article on de-hydration this week but changed my mind after I got involved in a discussion last weekend about the differences between Weight Loss and fat loss.

Is there a difference I hear you say?

It is extremely important that I clarify the difference between weight loss and fat loss and believe it or not there is a big difference.

I remember reading the article below some time ago and I think it pretty much summarize it all:

“I mean sheesh, anyone can lose weight, all you have to do is eat birdseed and arugula with a side of grapes”…now I know what you are thinking…Arugula what? Yes I wasn’t sure either so … I googled it…it is just a type of salad! It’s green.

Now ….STOP!!! I bet it already crossed your mind to add the following to your shopping list:

-Birdseeds
-Arugula
-Grapes

I am not going to be able to stop you if that is what you decide to do but take some time to read what follows before you make that decision.

My advice to you is that take your time and be patient, far too often I see too many people wanting amazing results with very little effort on their part, so again…be patient!

If you want to be successful in your fat-loss journey don’t be in a rush, allow yourself to relax, allow your body to adapt to the changes and accept your new healthy and balanced regime, it takes time your, body need to trust you and the food you are consuming.

You need to be looking at creating a small negative energy balance (300-500 calories MAX), which is something you’ll be able to stick to long-term, rather than the ever- so popular crash dieting strategies sold to us by so called weight loss experts on TV and in all those magazines.

These magic potions and diets aren’t realistic. A 900Kcal per day diet isn’t realistic; the liquid diets are not realistic either!

Why Crash Dieting Doesn’t Work

Crash dieting is unlikely to work long-term for various reasons:

First of all the motivation for rapid weight loss is short-term because it centres on a quick-fix mentality. This invariably leads to the nightmare roller coaster ride of emotions that the yoyo dieters or “crash dieter” often falls into… determination to diet, rapid weight loss, weight-loss plateau, loss of determination, return to old habits, depression, rapid weight gain, depression, guilt, new determination to diet, rapid weight loss and so it goes on…Its extremely frustrating to go through all this and it creates an ENOURMOUS amount of stress for the body which is completely UNNECESSARY.

After all, do you want to be in shape only temporary? Of course not and to sustain this new you there has to be a lifestyle change. Stop looking for these shortcuts that don’t exist!

A little bit of maths…there are 3,500Kcal in a pound of fat…(yes that’s right! )…which mean to lose ONE POUND of FAT you have to burn 3,500Kcal. This explains why fat loss requires time and patients’.

Now, our body cannot only fuel on fat,..It will always be a ratio of fat and carbohydrate (that’s why carbohydrate are so important to fuel your workouts)…and the ratio depends on the type of workouts activity you do.

Now let’s look at water loss or weight loss:

When losing weight its inevitable that water will make up some of the weight loss. No matter how we lose weight or how long the weight loss takes, everyone will lose water.

This is determined by:

1. Which exercise is selected

2. The diet (Nutrition) – for example, a too low carbohydrate diet may increase water loss

3. Calorie intake – lowering calorie intake too much will cause more water loss

4. Body composition of the person – the amount of protein and carbohydrate stores before new diet

The water weight loss comes from a net loss of protein and carbohydrates especially during the first few weeks of a reduction in calories.

On reducing calories the body needs to rely more on energy within the body and thus breaks down protein and carbohydrate for Metabolism.

When these nutrients are metabolised (used for energy) water is released.
Fat stores do supply a little of the energy but, at first a good proportion comes from protein and the limited stores of carbohydrates within the cells.

For fat loss the trick is to reduce losing water weight as much as possible so the body is forced to burn more body fat stores.

Here come the tips:

1. Consume small portions of high quality protein at each meal
2. Reduce food intake gradually and count calories (where are the calories coming from?)
3. Do NOT starve yourself or go on a crash diet!
4. Train for strength so to increase muscle (The amount of lean muss we have will determine how fast our metabolism is)
5. Lose weight slowly no more than 2 pounds per week…PATIENCE IS KEY

And that is all the tips from me today…until next time…

Enjoy your workouts!

Gym Love

Ilaria