Posts Tagged ‘lose weight’
If you have a goal or a target, then it subconsciously creates motivation and energy to do stuff. You have the willpower to wake up early in the morning, burn calories with exercise and keep track of your nutrition. You have to think positive, it may seem silly but it is true. If you think, “I can’t lose weight no matter what I do, I would work out but I don’t have time” or “I don’t want to be fat anymore,” then you will never reach you goal and lose body fat. “I am getting leaner every day, I like eating healthy foods, I can do it,” that is much better, isn´t it?
If your goal is simply to lose fat, then that is not a very good goal. It has to be more specific. “I want to lose 7% of body fat in 3 months,” is much better. If you have a very specific goal and you have the right attitude, then you will have a much greater change of actually reaching the goal. Obviously if you want to lose fat, then you also have to measure your fat percentage. If you don´t do that, then you will not know if you have reached your target. A scale is helpful, but consistently measuring your body fat levels is much better.
For example, if you have lost 10 pounds in a month, then you don´t really know how much of that was fat. Weight loss is not fat loss. It is good to use the scale, but you also have to use body composition testing.
If you set your goals, then don’t be shy. You have to think big and have big goals in mind to lose body weight because it can be hard to do. Use your imagination and create the perfect you and go for it. If you make progress, then you get closer and closer to that PERFECT YOU. If you don´t aim high, then you will never make it.
Goal setting is only one part of losing body weight, but nobody really uses it. If you combine goal setting with the correct nutrition, cardio training and weight training, then you will really take off. Where the mind goes the body follows, remember that.
By: Rando Meresmaa
About the Author:
BURN YOUR FAT AND FEED YOUR MUSCLES!
What Every Man and Woman Can Learn From Bodybuilders About Permanent Fat Loss
Tom Venuto, Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach teaches you how to turbo-charge your metabolism, gain muscle, burn off body fat and develop unstoppable motivation.
Discover how he’s taught thousands of people to get leaner, faster than they ever thought possible!
The Tabata Protocol sounds like a new Robert Ludlum book. I can imagine a Jason Bourne like thriller set somewhere in western Europe where our hero is running from secret international spy agencies. However, the reality is that the Tabata Protocol is something much different. The tababa protocol is a really an exercise protocol. OK, I know some of you are asking, “What is a protocol?” A protocol is simply a way of doing something. In this instance, the tabata protocol is a particular way to perform an exercise.
If you think that a pushup or a bodyweight squat is a simple exercise to perform then you haven’t done it the tabata way. If you had, both your body and your mind would have remembered it. You will reap tremendous physical benefits from it if you can endure.
The tabata protocol was originally an exercise concept developed by Japaneese exercise researcher, Izumi Tabata. In a nutshell, a tabata exercise routine is a rapid rotation of exercise and rest lasting for 4 minutes. Sounds simple, right? Let take the pushup for example. You would do push-ups for twenty seconds and then rest for 10 seconds. And you will do this for eight rounds. It would look something like this.
| Event | Time |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Push-Ups | 20 Sec |
| Rest | 10 Sec |
| Total Time | 4 Min |
I promise you that at the end of the four minutes you will be in a fat burning zone. Your heart rate will be elevated, your chest and triceps will be aching, and you might even want to cry out for you mama. But we have only just begun. After all, we have only exercised for 4 minutes. If you string five exercises together, you will have a super fat burning workout beyond comprehension. You may have a hard time getting out of bed in the morning but after a couple of days you will be feeling better.
Here are five suggested exercises:
Push-ups
Bodyweight Squats
Pull-ups (or inverted rows)
Crunches
Jumps
Many people are unable to do pull-ups. If this is the case you can do a cheat pull-up (see video) or you can do an inverted row.
For the jumps, I mean nothing more than standing in place and continually jumping as high as you can for 20 seconds.
Give the tabata protocol a try and see what you think. I think you will agree it is one tough calorie burning, fat shredding, muscle ripping, fabulous exercise.
(The tabata exercise protocol and be very taxing. If you are a beginner or out of shape please consult a doctor and if given the go ahead begin with a different time frame. You could possibly to 15 seconds of exercise followed by a 15 second rest. Experiment with what you can handle initially.)
