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Complete Guide To Losing 20 Pounds In A Month

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Complete Guide To Losing 20 Pounds In A Month

An important event is coming up in a month’s time. One that might require you to lose 20 pounds otherwise the dress or tuxedo you plan to wear will be close to impossible to put on. A glance in the mirror and it’s a confirmation that you had let loose the past couple of months gaining the unwanted blubber around the waist. Most of us have been here before. The need to shed those pounds which we didn’t realise we had gained is real and we have nothing more than a month’s time before the big day arrives.

The need to lose 20 pounds might seem like an unachievable feat only made possible by fitness gurus. But guess what? It is possible, but like what Rocky Balboa said to Johnson in the movie Creed, “You’ve got to work hard. If you don’t do that. I’m out”. You have to keep that end point in mind every second of every day, and you have to follow the plan that we are about to present forth to you below:

Week One: Prepare Your Mind and Getting Used to The Pain

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    This is an important first step to success and it is advisable not to skip it. With a piece of paper and pen, ask yourself why you need to lose those 20 pounds. Make sure the word “Why” gives you a big enough reason to do it. Just simply telling yourself “I want to look good” will not motivating enough as the reason has to be more specific. An example of a big enough reason will be “I want to look fit and good on John’s Wedding Day that Melissa (a long time crush) is going to notice my change”. Now, paste that piece of paper on the wall next to your bed so when you wake up, you will see it. Once you have established that, it’s time to get down to work.

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    You have to be ready to constantly increase your pain threshold when you go through a series of circuit trainings. According to scientists at McMaster University, circuit trainings of 6 days a week and a low calorie, high protein diet could be the holy grail of all weight loss programs. So if you plan to lose 20 pounds in a month’s time, get rid of high calorie foods and exercise 6 days a week. Get your mind ready for the pain.

    An example circuit training is like this:

    30 seconds rests in between sets:

    30 seconds of Burpees
    30 seconds of Mountain Climbers
    30 seconds of Push Ups
    30 seconds of Knee lifts on the spot
    30 seconds of Planking
    30 seconds of Bicycle Sit ups

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    Repeat for 3 sets.

    End with 20 minutes of slow-paced jogging.

    Week Two: Dieting

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      “Great Abs are made in the kitchen”. I’m sure many have heard this quote before and it is very true. This is the hardest step to adhere to because there are so much temptations around us in terms of convenience and cravings. But do note that short term gratifications will not make you a happy person in the long run. The rule of thumb for dieting is to get rid of high calorie foods such as white bread, ice-cream, potato chips, soft drinks and all the other processed foods that you know are not good for you in your refrigerator right now. Instead, stock up on high-protein foods such as lean meats, fish and green leafy vegetables. For the next few weeks, your aim will be to eat high protein and low calorie foods.

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      For a more accurate measurement of how much calories you need to cut down to shed 20 pounds, you will have to shed 500 calories per week to lose 1 pound per week, this is the general rule of thumb without any exercise.

      Week Three: Don’t Turn Down The Intensity

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        By now, circuit training exercises might be a little too mundane to you and there is a very high tendency to lower down the intensity a little. Some might even turn to low intensity exercises such as hot yoga which is a huge craze now. Many believe that hot yoga helps the body to “release toxins” but little do people know that there is a huge risk of getting heat exhaustion during hot yoga. So it is not advisable to be tempted to be swayed by low intensity workouts which you believe can help speed up the process of weight loss. The only sure way to lose weight is sheer determination and hard work.

        Week Four: Measure Your Progress

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          So you are finally used to eating clean and having six days of work out a week has become part of your lifestyle. Now, it is the time to reap what you sow. You may or may not have reached your goal but you will definitely see the results. However, do take note that you should not turn obsessive with your diet plan as it will be detrimental to your health. The rule of the game is to stay away from foods with high carbohydrates, eat foods with high protein and are wholesome and always challenge yourself to do more when exercising.

          Featured photo credit: Constantin Stanciu via shutterstock.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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