Millions of Americans struggle with their weight and we are constantly bombarded with the "next best thing" to help us lose it - fad diets that promise to shed the pounds fast, books and videos promoting the latest exercise and nutrition trends. With all these options, it's no wonder people struggle with weight loss! On top of these quick fixes, there are so many things people just don't understand about staying healthy - Are calories important? Are carbs bad for me? Will I bulk up if I lift weights? It's easy to see how people can get frustrated in their weight loss struggle and just give up.
After 12 years as a personal trainer, I have come to the conclusion that there are 5 simple things that need to be done in order to loser weight. No expensive equipment, meal delivery service, dvds or books required. Simply follow these 5 core elements and you will change your body, and your life, forever.
Keep a positive and focused attitude. It is so important to have the right mindset, not only while working out, but during your every day life. If you want to see real change happen, set your goals and reflect on them every day. Write them down and keep them somewhere you'll see them. Be realistic, stay positive, and stay focused.
Make nutrition a priority. It is true there are many components that compose this step, but it doesn't have to be complicated. My rule is this: If God made it, eat it. In other words, if it is created naturally, it is good for you. Fruits, vegetables, proteins, nuts. Think ahead and plan your meals around this principle and you'll find that this step is easy to accomplish. Bring your lunch to work and take a cooler with you when you travel. Most people fail when they aren't prepared.
Get up and Move! Exercise doesn't have to mean spending hours at the gym and lifting weights. It can be done anywhere and by anyone. Everyone moves. Exercise can be simplified into 5 basic movements: squats, lunges, pushes/pulls, bends/twists, walking/running. There are hundreds of ways to vary these simple movements and combine them to create an effective workout. Breaking down your workouts this way will make them much simpler and much more effective.
Let your body recover. Many people today are stressed out, don't eat a balanced diet, don't get enough sleep and aren't active enough. When they begin an exercise routine, they just don't understand why they are so sore, stiff and exhausted. Allowing your body to recover and adjust to the shock of exercise is a key element in maintaining a healthy weight. Ice, rest, contrast showers, foam rollers and massage are some of the many recovery techniques that will allow your body to adjust to your new routine more easily, in turn making it more effective.
Be open to guidance. Everyone needs someone to them past their personal limits and show them their true potential. Attempting to make these life changes along are difficult. Having a good support team in place, whether it is a friend, family member, spouse or personal trainer, who knows and understands your goals is vital to your success.
The road to losing weight and keeping it off is hard work, and along the way you will fall. Use those failures as learning experiences and grow from them. No one is perfect. Even those people in the best of shape aren't perfect - they are just more consistent than the rest of us! And if you ever start to feel overwhelmed in your weight loss battle, simply reflect on these 5 elements of fitness.
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