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10 ways to keep your new year’s resolution weight loss plan!

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10 ways to keep your new year’s resolution weight loss plan!

Well, you finally made it to 2016, and like most of us, you probably started a new year’s resolution! A new year’s resolution is a great way to improve you and your life. But like everything in life, change isn’t easy, and weight loss goals are even harder. Remember, they don’t have to be! Here are ten ways to help you keep that weight off and keep yourself in good shape!

1. Stay away from the weight scale and measurements.

Let’s face it. When you start to lose weight, unless you are taking progress photos you never SEE a difference, you only feel a difference. Yes you may step on the scale, but most people make the mistake of stepping on it every day or every week. You should keep the weight scale to a minimum, as feeling good is the first step to any successful adventure. Stop caring what you look like, that will come in time. Instead, pay attention to how you feel. Do you feel better after every workout? How do you feel after eating healthier? I can tell you after the first few weeks of working out your body will feel better, you will have more energy, your brain will open up, and you will no longer feel “cloudy,” and the list goes on and on!

2. Don’t go cold turkey.

Cold turkey is nice, it’s even better slapped between two pieces of bread and a piece of lettuce (no mayo, mayo is bad)! But let’s be real, sometimes you may want some mayo, or you may want that cheeseburger. So eat it! Plan for cheat meals, and keep the portions consistent. For example, if on a normal day you have one hundred grams of rice, some veggies, and one hundred grams of lean chicken, just ensure when you have your cheat meal it’s proportionate. Cheat meals are okay. Disproportionate meals are NOT okay! But remember to keep the cheat meals to a minimum (1- 2 times a week)!

3. Eat before grocery shopping.

Studies show that when you’re surrounded by food, and you haven’t eaten you are more inclined to crave food, want food and buy food. Is that surprising? No. Did they need a study; perhaps not? But the fact is this; if you don’t buy unhealthy things, you can’t eat them. Cheat days are okay, snacks are not. So next time you go shopping make sure it’s on a full stomach, it will make it that much easier to walk by the muffins, cookies, and cake, or the fresh smell of cooked pizza and breaded chicken.

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4. Break your days into six meals.

When I hired a health expert I was advised to eat six meals a day. At first I was shocked, I was surprised with the amount of food I was told to consume. The idea was simple; don’t count calories, count fat, sugars, proteins and carbohydrates. The difference between complex carbs and simple carbs, and the importance of proteins and sugars was explained to me. I won’t discuss these differences if you need more information on this stuff a simple Google search will answer your questions.

Anyway, with all this information I broke my day into six meals. One meal every three hours, with a portion of carbs 20-30g, and a portion of protein, 30-40gs and vegetables are free. By the end of the day I wasn’t complaining. Six meals a day actually allows you to eat more in a given day, but it allows your body to burn more efficiently. Think of yourself as a vehicle, when you’re hungry and you wait till lunch, or supper, you consume more because YOU’RE STARVING, and you’ve been running on empty!

But when you break your day into six meals, you eat less because most of the time you still feel “satisfied” so you’re just adding to the fuel. You are basically training your body to know that it doesn’t need to don’t worry, food is COMING. It makes it easier for your body to digest the food, and speeds up your metabolism. Most people think eating fewer calories is the way to lose weight, which is true. You must consume less calories, but eating healthy and eating a balanced meal six times a day allows your body to drop those pounds at a much more efficient rate.

5. Make it an activity, bring a friend, and get a Pre-Workout.

Sometimes going to the gym is hard, but this is a skill you will develop i.e., doing what you don’t want to do because you just got to do it. Some days you may not want to go to the gym, but if you have a friend who you go with you will be more inclined to go. Why? Because what evil person leaves their friend to walk through hell alone? (Just kidding, gym isn’t hell, it is heaven!).

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But in all seriousness, every once in a while time gets rough, you feel unmotivated, fat, unhealthy, maybe not strong enough, etc. It’s always good to have a friend to kick you in the butt and say “get your bum here now!” If you feel you need a little more than that, I suggest a pre-workout. People don’t usually recommend these because of the high caffeine content. But I just discovered one medium Starbucks coffee has 300mg of caffeine! That is more than one scoop of your average Pre-Workout!) So, when |I’m feeling tired, or sluggish, I use my Pre-Workout as a “if I take this I have to go!” mentality. However, if you take a Pre-Workout and don’t feel the effects, I recommend cutting out coffee and reducing your caffeine intake. Never go above 500mg of caffeine a day.

6. Make a workout journal.

Workout journals are great and everyday journals are better. Plan your meals, write down times and what you ate, etc. Not only will this help you keep track, but it will allow you to adjust your meals. Also, if you have a piece of pizza, or ice-cream write it down! At the end of the month when you go to do your weigh in you can look back at your meals, and portions (it helps if you use a weight scale for food too). Referencing your journal will allow you to see where you can cut back, what you need to work on and where to improve. Weight loss is a pretty simple variable; you must consume fewer calories than what your body needs. So if you see that your consuming 1500 calories a day, 240g of protein, and 180g of carbs, and only 5g of fat per day and have lost a total of three pounds over the course of a month (which is actually really good), then you may want to keep what you’re doing, and up the fitness intensity. If you find that you are losing too much weight too quickly (you should look to lose about 0.5-1lb of body fat a week) and you lost 10lbs at the end of the month, then you can increase your calorie intake. A journal removes the need for a guessing game. If you don’t guess, you can reach success!

7. Set realistic goals.

You may want to bench press 350lbs, squat 400lbs and run for 10km, that will happen in time, lots of time. These are good goals to have, but those are long-term goals. I’m talking years of weight lifting. So when you set a goal, make sure you set a goal that can be obtained in a reasonable amount of time i.e., run 5kms, do 20 pushups and don’t set a time limit, it will come when it comes!

Let’s say you aim to be able to do 20 push-ups without stopping, write it down in your journal from #6 and bring it everywhere you go. When you do your fitness workouts, write down your weights, and remember this, DON’T aim for weight, aim for good form. Knowledge is success, and you can waste your time doing exercises wrong, and you can HURT YOURSELF. Injuries are no joke, and can lead to long term problems and ongoing issues. If you want a free workout, head to www.bodybuilding.com. They have hundreds of videos that show you proper form and the correct way to do exercises. In my gym there is a little motto “Don’t train harder, train smarter.” and remember this… goals are for you and only you. So don’t cheat at the gym, don’t try to impress, go to the gym and focus on you. Focus on your goals and your aspirations, and focus on why YOU’RE there. You’re there to improve you, and to smash those goals into oblivion

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8. Throw out all those big plates and over sized cups.

Believe it or not, your eyes play a big part of food consumption. That old saying, “are your eyes bigger than your belly?” holds weight. If you eat off big plates and drink from larger glasses, you will find yourself eating more before feeling satisfied. If you limit yourself to small plates, and small glasses you will eat less but feel fuller.

9. No processed foods.

Do you ever crave a pizza, a microwave dinner, perhaps a Kraft Dinner? STAY AWAY!! Processed foods are never good for you. Firstly, all those unreadable ingredients are hard on your body’s digestion system. A little saying goes a long way… “If you can’t read it don’t eat it!” I’m not saying don’t eat that pizza, don’t have Kraft Dinner; I’m saying make your own Kraft Dinner or your own pizza (from scratch) and if you don’t have time, please step away from the microwave dinners. Anything frozen and packaged to be microwaved is the worst thing for you. They are always high in fat, sodium and other preservatives.

10. Join a community.

I’m not going to sit here and tell you this isn’t hard. There will be times when you feel like you’re in a rut, and your body will be screaming to have cheat foods. Those skills take time to develop and old habits to break, just remember this; you’re not alone. I suggest you join a forum based community to help push you along, to post photos of your adventure, and to share your challenges and success stories with others. Once again a good website to visit is www.bodybuilding.com. They have a great community and tons of educational resources.

Remember this… Knowledge = success. The more you know the more places you’ll go!

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Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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