1) Have a clear vision
Set yourself a goal and have a clear vision of what you want to achieve. Write your goals down and keep them realistic. Envision yourself fitting into those jeans you just bought or that bikini for your beach holiday. Taking these small steps will really help you to reach your ultimate goal.
Share your set goal with a selective group of family or friends. A simple: “how are you getting on?” “Wow you look amazing” can help to keep you on track. Recognition by others goes a long way to keeping you motivated and to reaching your goals. Compliments can help you feel better about yourself and let’s face it no one gets sick of receiving compliments right?
2) Ditch those Scales!
The weighing scale is not a good indicator of how much fat you have lost or gained. There are important changes happening in your body that the scale cannot measure or detect. The scale will not give you an accurate reading of your changing body composition. While your weight is important, what’s even more important is how much lean muscle you have. Muscle takes up less space than fat, making you look slimmer, and it is more metabolically active.
When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss will not always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All this can happen even if the scale isn’t moving. You could take a ‘before photo’ of yourself. This will enable you to see what progress you make and the inches that have dropped off.
3) Be Positive
It is very important to believe in yourself. Change your mindset and think positively. You can achieve almost anything if you believe in yourself. Tell yourself you are an amazing person and you will achieve your goal no matter how hard it is. If you struggle to keep motivated or positive then discuss your goals with a fitness expert at the gym or invest in a decent personal trainer to stay motivated. Hire a personal trainer with a proven history of delivering results.
4) Have a workout Buddy
Having someone to train with can keep you motivated and you can actually motivate each other. When you know that someone else is depending on you to workout, you do not want to let them down. This will motivate you to have an exercise schedule and stick to the planned workout appointments. Your workout buddy can be someone who you can turn to when you need advice and a sympathetic ear when you feel guilty for eating a bucket of KFC or skipping a day at the gym.
5) Keep a food diary
Write down what you are eating and when. It is also important to write down your mood and emotions before eating. This is important because it will enable you to learn more about your eating habits and about which foods are causing you to gain or lose weight. You will find you become more conscious and mindful about your food choices. This will help you to make the right food choices and pick healthier meals. Always plan and prepare your meals. Do not allow yourself to get over hungry. Chew your food well and slow down your eating.
6) Correct Nutrition
Making the right food choices is very important when wanting to lose fat, sculpt and tone the body. It is essential to eat natural real foods. Many people find it difficult due to craving carbohydrates. You can banish those carb cravings by staying away from processed foods such as; cakes, cookies, breads, white rice, potatoes etc. These foods convert quickly to sugar in the blood, leaving you craving more!
Try to avoid sugar and fat. These are a lethal combination together and make us want to eat more and increase our cravings. Eat protein with each meal. Protein will keep you satisfied for longer and will also lower insulin response which controls our blood sugar levels. Eating a protein based breakfast can also help towards reducing cravings or feeling hungry by keeping blood sugar levels balanced.
7) Start Moving and Exercise
With the aging process the metabolism can slow down, due to the natural loss of muscle mass. Try interval training short bursts of high intervals. Include resistance training in your workout routine. Weight training / strength training will improve your muscular tone as well as increase your metabolism, so you will burn calories faster over time.
Many women fear they will bulk up or become masculine in appearance. This is a misconception. Exercising with weights will help to increase your metabolism, which is crucial to burn fat – even when you are not doing anything! Weight training will help you to achieve that lean, tighter, sculpted body. It helps to combat those lose wobbly parts and areas of the body and can also help to prevent and improve cellulite.
8) Plan and Prepare
Plan and prepare your training sessions for the day / week or even for the month. Remember to keep consistent with your training and nutrition. Opt for shorter sessions rather than long boring cardio sessions. Workouts that combine targeted strength moves and cardio intervals will get you quicker results.
Try timesaver exercises such as; Plyometric strength moves – explosive movements such as jump squats and burpees and workouts using your own body weight. These types of workouts will help you to burn lots of calories if done regularly, increasing speed – strength , power. These are a great timesaver because they are cardio, strength and sculpting all in one. I also recommend to try Yoga and Pilates to improve posture and strengthen the core.
9) Drink Water
Water Intake is very important for health in general and to lose weight. Gradually increase your water intake and drink at least two litres of water a day. Replace all regular beverages and sugared drinks with water. The carbon dioxide in fizzy drinks causes gas and slows down the process of the stomach emptying itself and can cause bloating. Drinking water will help you feel refreshed, help relieve headaches, and curb your appetite. I recommend drinking water with added fresh lemon, this naturally speeds up your metabolism and makes a very refreshing, healthy drink.
10) Don’t overdo it!
Do not set yourself totally unrealistic goals e.g. to exercise every day, twice a day! Every so often give your body a rest. Enjoy your rest days by planning time with family or friends, scheduling a movie or just curl up with a good book. Give your body and your brain a day to simply just ‘be’ and relax. It is also important to get enough sleep. During sleep our hormones are fat burning and muscle building. Tiredness can also lead to cravings. Reduce stress and make time for relaxation and rest.
#Bonus Tip : Be Patient:
You will not achieve your goals overnight. Be patient with yourself and set realistic time scales to reach your goals. Do not get discouraged with slow progress or setbacks. You will see results if you keep yourself focused. Most importantly tell yourself you can do it, and you WILL do it!
Arnold Schwarzenegger – Gym Motivation > VIDEO <
Thanks for reading!