Category Archives for "Motivation"

10 Fitness Motivation Social Media Accounts You Need to Follow Today!

10 Fitness Motivation Social Media Accounts You Need to Follow Today!

Do you need motivation? Here are some of the best accounts to get you through your workout.
Fitness motivation is important if you wish to develop the physique of your dreams. Social media has become a large part of everyone’s lives, and when it comes to fitness this is one of the primary ways for people to receive motivation.
Thousands of health conscious and fit men and women are on display showing that anything is possible, and some even provide advice and tips on how to succeed. Below are 10 Twitter and Instagram accounts that you should definitely consider following for tips, advice and fitness motivation.
1. (Twitter) Adam Bornstein – @BornFitness
Bornstein is a top fitness guru that knows what he is talking about. Hundreds of fitness professionals even seek his advice for tough situations, and Arnold Schwarzenegger even consulted his services when he was ready to enter the fitness industry again. He is a New York Times bestselling author that provides simple yet realistic approaches to nutrition and fitness.
2. (Twitter) FitBottomedGirl – @FitBottomedGirl
This twitter account was created to go along with their website, and provides plenty of valuable information on nutrition, fitness, workout gear and lots of other fitness related topics. Though the name seems to apply more towards women, the info is still great for men, too.
3. (Instagram) Two Bad Bodies – @twobadbodies
This is an interesting female duo that gives motivation to those who want to see that fitness isn’t all about just being serious and lifting dumbbells. They perform a lot of exercises that are cardio and circuit based without the use of free weights or any other types of gym equipment.
4. (Instagram) Shonda – @shonda1020
Shonda is another female that offers a twist to the whole aspect of fitness training, but this time it is with home bodyweight training while using items around the house. For example, she shows followers how to perform exercises on a stable chair to get a better workout.
5. (Twitter) Breaking Muscle – @BreakingMuscle
Breaking Muscle provides daily health and fitness articles that are useful and easy to follow. They also have plenty of different workout programs available for those seeking new training routines. This account is run by a group of fitness professionals with experience.
6. (Twitter) Zen to Fitness – @zentofitness
Zen to Fitness also provides daily articles covering the topics of health, fitness, nutrition and everything in between with little regard to fad diets that will disappear in the near future. This account is purely based off of factual info to keep you strong and healthy!
7. (Instagram) BJ Gaddour – @bjgaddour
Gaddour is actually the Fitness Director for Men’s Health, so that alone should tell you he kind of knows a thing or two about fitness. He is an established fitness author and is highly encouraging for people who want to perform bodyweight exercises.
8. (Instagram) Will Arrufat – @willsworkout
Arrufat is a certified personal trainer that focuses on providing exercises that truly work for anybody capable of physically training. He works with Nike by taking high intensity workouts and bringing them to the streets of NYC. He provides a lot of photos of clients that have been able to transform under his guidance.
9. (Twitter) Sarah Fit – @SarahDussault Dussault actually has a well-established training account on YouTube where she provides relevant videos on how to perform exercises and workout programs. Her Twitter account is great to follow because you get to see all the media she creates as opposed to just her blog or YouTube.
10. (Twitter) Jay Cardiello – @JayCardiello
With motivational posts, practical advice and a slice of his own personal brand of quirkiness, this is one trainer who can and will make you want to get fit ASAP! If he looks familiar, it’s probably because he’s been profiled in almost all the top fitness magazines and most recently was on ABC’s My Diet is Better Than Yours with his ‘No Diet Plan.’
All 10 of these social media accounts should be followed if you wish to have some extra fitness motivation for your training program. Who knows, they may even follow you back! In the end, they offer you so much valuable information on such a wide array of fitness topics that we doubt you’ll be able to stay on the couch for long.

Exercise Program to Lose Weight

Looking for an exercise program that will help you lose weight fast?

If you’re looking for an exercise program that will help you lose weight while feeling more energized, then be sure to follow this simple pre-designed workout formula. Make sure to read this entire article as I’ll show you how to access my Evolution SIX workout routine – for free.
The very first thing you need to keep in mind when starting an exercise program to lose weigh is the activity itself. Exercise is not always fun, but it needs to at least be tolerable. If your program is more of a chore, then your less likely to stick to it.
Weight loss success is all about commitment and consistency.
Follow this exercise program for at least six weeks and you will begin to see results. You will lose weight. All you have to do is commit to the program.
If you’re a beginner or have been away from a consistent exercise program for a while now, then this section is especially important. Before starting your six week routine, bake sure to:

  1. Consult with your physician or fitness expert and let them know you are planning on incorporating a new fitness routine.
  2. Spend at least 2 weeks familiarizing yourself with the exercises that you’ll be using. This strategy ensures that you’ll get the most out of your exercise program and lose weight faster during the routine.

Your Six Week Exercise Program to Lose Weight

This is a six week program that is broken down into three phases. Each phase is only two weeks in duration and has a specific purpose.
Weeks 1-2
Assuming you have spent sometime familiarizing yourself with a few exercises, it’s not time to get started. The goal of this first two week period has 3 parts.

  1. Improve your overall conditioning level
  2. Increase your strength while burning more calories
  3. Develop a workout schedule that you can adhere to for the weeks to come

You will perform two workout strategies during this phase. The majority of your workouts will be as follows:

  • Start with a 5-10 minute warm up.
  • Perform a circuit of 6-10 different exercises and repeat at least 3 rounds.
  • End with a 10-15 minute cardio sequence followed by a low intensity cool down.

Try to complete 5-6 workouts each week. You can reserve 1 or 2 of those workout days for lighter days where you would focus on performing 30 – 40 minutes of cardio. This is a good way to mix things up in the beginning so that you don’t overwork yourself.
Weeks 3-4
Here’s where things will start to get interesting. You have by now built a strong foundation and are ready to pick things up a bit. During this 2 week period, your goal is to increase the intensity and tempo of your workouts.
Instead of a single circuit, you’ll now perform a mini circuit of only 3 exercises. Repeat this mini circuit 3 times as quickly (but stay safe) as possible. After completing all 3 round, then you can take a short break and move on to the next mini circuit of 3 different exercises. Put together a series of 3 – 4 mini circuits. Each mini circuit should contain an upper body exercise, a lower body exercise and and higher intensity cardio exercise like jumproping, sprinting or even speed jumping jacks.
Weeks 5-6
This is it, your last two weeks in your exercise program to lose weight. You worked hard to get to this point, and now it’s time to finish strong. These last two weeks are going to have a slightly different schedule. You’re going to workout for 3 days consecutively and then take 1 day off to rest and recover. You’ll repeat this 4 times to end the last 2 weeks. Here’s what your workouts will look like…
Day 1: Perform a large circuit similar to the first 2 weeks but at a slightly higher intensity.
Day 2: Do your mini circuits on this day.
Day 3: Dedicate an entire workout to moderate / high intensity workout intervals. This workout does not need to be long, but should be challenging.
Your not done yet…

This Is Just The Beginning

After completing this six week exercise program to lose weight, take a week or two off to evaluate your progress. Wait, don’t get too excited… I don’t mean take a week completely off. Instead, workout regularly at a moderate intensity.
during this “break” you’ll be mentally and physically prepping for the next six week program. that’s right, you get to do it again.

How Can Supplements Effect Your Exercise Program For Weight Loss?

Here’s an important point to remember… All these efforts can go to waste if your nutritional program is not where it needs to be. If you are however eating right and working out regularly, there is one more thing you can do to really take advantage of this program and lose weight even faster. The Evolution SIX Fat Loss Formula is designed to help you lose weight during your exercise program.
We currently have a special offer on this formula. Click Here To Learn More.

Get Back to Fitness Basics

Ready To Get Back To Fitness Basics?

Listen, there’s absolutely nothing wrong with adding tons of variety to your fitness routine, I actually recommend modifying your routine and introducing new exercises. As I’ve said before, change and modification is a must if you want to see results… just not at the sacrifice of those basic workouts and exercises that are responsible for creating build a strong foundation in fitness. There is a point where you have to go back to the basics.

Is it cool to do all sorts of dumbbell and balance ball acrobatics? Sure. Very impressive. But don’t lose sight of the fundamental workouts that have carried human fitness since the days of the Roman Gladiators.

This is especially important to understand today as we have access to so much fitness inspiration. You don’t have to look far to find amazing athletes performing never before seen workouts that quickly become a new training style. Workouts are getting complex, that’s great as we should constantly aim to challenge the body. Strive for better, introduce those challenging workouts; just not at the expense of those basic exercises that got you to that level.

It really comes down to one thing, results. Think about it this way, take a typical gym-rat that’s got an above average build but never seems to “get there” in terms of overall body conditioning.

They just never really reach their goals.

They hit a certain plateau, and while highly variable and muscularly engaging their method may be, it can only bring their physique to a certain level.

You know, that guy who’s at the gym 5 days a week and looks pretty good but for some reason his chest and muscles refuse to grow. Or the faithful gym-class-gal that hits all the metabolic conditioning and fit-dance classes, but never seems to get her thighs and waist to where she wants them to be.

The Essential SIX Exercises

Here’s a list of exercises that should be considered the core of your program. There are of course variations and progressions to each of these, but your core workouts should not be neglected.

  • Squat | Lunges
  • Deadlifts
  • Bench Press | Push Ups
  • Reverse Bent Over Row
  • Pull-Ups
  • Sprints

Those are the fundamentals. Although sprinting is not for the beginner, the benefits and importance of this exercise are huge. Once you master those six workouts, then and only then should you add those advanced exercises that give a person bragging rights.

The 60-Minute Workout Has Officially Gone Extinct

The 60-Minute Workout Has Officially Gone Extinct

Truth is, mainstream fitness wherever you turn has removed itself from the 60-minute workout model and replaced with the “Smarter not Harder” approach.
And it’s backed by plenty of science and studies across the board, from first-person testimonials galore on fitness and exercise-based websites, to thick folders of clinical data.
The Sprinting Example
A sprinter gets a better metabolic and strength conditioning workout in a fraction of the time at average energy output levels. A powerlifter can completely demolish their upper body in a fraction of the set/rep count.
You can put yourself under tremendous pressure through manipulating body weight in less than 5 reps.
The Animalistic Reasoning
What the body gets used to produces no results. Once the musculature and nervous system adapt to a collective routine that’s it, no more strength, conditioning, and aesthetic growth.
It takes a shock to the system. One good shock can produce results that far outweigh months of mainstream gym routines. Simply because these shocks tell they body, “Hey you need to adapt to this or we could be in danger!”
Is “Changing it Up” Enough?
Does going from using the StairClimber to the treadmill count as a shock? Not for someone that’s fit unless they go straight to incline sprints out of nowhere. Then go back to the StairClimber but buy or borrow someone’s weight vest. Most of the time the things people do to “change things up” really aren’t providing a shock. They’re giving the body some variety in terms of movement, yes, but not an “OMG what was that?” shock.
Routine is the Enemy
Yes, you can create routines that force just about any kind of adaptation you desire, whether that’s a bikini model’s physique or a triathlete’s. Routine and repetition is calming, transfixing, and mesmerizing to the brain because it’s safe and predictable.
But, even those routines if you look closely continuously provide shocks to the system that stimulate the desired change: body fat reduction or muscle building.
Time is Irrelevant
So when you really dig down deep into the primal instincts that drive the human body to adapt, you see that time is completely irrelevant. Human beings for most of our evolution had to be ready to fight or flee at a moment’s notice. Quick bursts of massive stretch and adrenaline to escape or topple an enemy.
These days you can harness these instincts inside of 60 seconds, let alone an hour. Here’s some simple rules of thumb to follow when searching for system shock-worthy exercises:
• Gravitate to what you’re uncomfortable with or that which you tend to avoid. An easy example for guys and gals alike are overhand pullups. Obviously stay safe, and stay within safe boundaries, but definitely look to push yourself through adapting to movements and exercises you wince at.
• Focus on form first, add the shock later. So whatever it is, from power lifts to hardcore outdoor bootcamp-style stuff, focus on form and training your nervous system first. Then, and then only, add the shock value through dramatically increased weight, tension, and difficulty.
• Realize that almost all of the most difficult moves and exercises are body weight exercises. Yep. When was the last time you tried to do a perfect sitting V-into-handstand? Almost nothing in any gym can come close to competing with your own magnificent body with its 360 joints. And you can do these almost anywhere, safely, at anytime.
Looking for an intense workout that is quick and to the point? Our Evolution SIX workout plan comes free with the purchase of any of our quality nutritional supplements.

Is 2016 Going To Be Your Year In Fitness

Don’t Wait…
Let’s End This Year Strong

At the time of writing this, we’re two weeks away from the 2016 New Year. January is right around the corner and individuals are planning their fitness resolutions from now.
It’s a bit sad really. I see the same people making the same promises year after year and yet, come mid January they get distracted and put off their goals until the following year.
Do you have a 2016 fitness goal? Are you actually waiting until 2016 to start taking the appropriate actions to get you there?
I know it’s the holiday season and you’re a bit busy. You just want to get through this hectic time and start a new program with a new year. It’s an almost justifiable way of thinking.
Here’s a harsh but truthful statement for you…
If you’re willing to wait until a certain date to take a “goal oriented” action, then you’re probably not excited about it. If you’re not excited about it then you probably don’t want it. If you don’t want it, then guess what? You’re just not going to get it.
This applies to any goal you might have in life. If you have a financial goal, then you need to be excited about the hard work ethic that will get you there.
Let’s try something different this year. Instead of starting next year with a new goal in mind, let’s end this year with a bang. Anyone can start something, but only those who truly want it will see it through to the end.

Women Should Be Doing HIIT

The Answer to Losing the Last 10 Pounds: High Intensity Interval Training
It’s one of the most common fitness hurdles that women have trouble leaping over: the final 10 pounds of weight loss. Extremely frustrating, the last 10 pounds of weight you intend to lose will always give you the most trouble. As a woman, your body is programmed to cling desperately to body fat. This has everything to do with needing that body fat for having children. Unfortunately, your genetic programming didn’t take into consideration that you need to look amazing in a bikini. With that said, there is one amazing exercise technique that has been scientifically proven to be one of the best ways to blast body fat away. It’s safe, it’s effective, and you can do it anywhere.
Introducing High Intensity Interval Training. Let’s take a look at what H.I.I.T. is and how you can use it to achieve your fitness goals.
What is H.I.I.T.?
As I’ll discuss more about below, High Intensity Interval Training or H.I.I.T. is one of the best ways to simultaneously improve strength while incinerating body fat and promoting lean muscle mass gains. H.I.I.T. is a highly effective method of strength and cardiovascular exercise. As the name suggests, H.I.I.T. focuses on exercises that are high in intensity yet easy to perform. Volume, or weight, is not needed as the intensity is so high. One of the best features of H.I.I.T. that sets it apart from other forms of training is that it is extremely time efficient. A basic H.I.I.T. workout will only take 10 to 15 minutes to complete!
High Intensity vs Low Intensity
The traditional thought of low intensity, long duration exercise can be seen throughout every gym in America: Lines of treadmills and exercise bikes and people moving at a slow and steady pace for about an hour. People still think that it’s best to hop on a treadmill, set it at a comfortable pace, and walk for an hour each and every day. While this may be an acceptable way to exercise if you are recovering from an injury, have severe medical weight issues, or are being more cautious at an older age, for the majority of people, low intensity, long duration exercise is inconvenient and ineffective. Research shows the superiority of high intensity, short duration exercise against its predecessor in muscle building and fat loss.
Why is H.I.I.T. so effective? High intensity training activates two different kinds of energy pathways. There is the anaerobic system and there is the aerobic system.
Anaerobic energy is for fast, power-focused movements. For example, if you are sprinting on a track and field, your body will use the anaerobic energy system. The aerobic energy system, on the other hand, is for long duration exercise. Take the same person from the example above and imagine they are running a 10 kilometer race. That person’s body would be primarily using the aerobic energy pathway. High Intensity Interval Training has been shown in research studies to activate both types of energy pathways while low intensity, long duration training only activates the aerobic system.
Put simply, by utilizing both energy systems, your body is able to burn more fat, expend more calories, and trigger greater increases in strength and muscle.
Benefits of H.I.I.T.
The benefits of High Intensity Interval Training become immediately apparent once you try it. The key to the success of H.I.I.T. has everything to do with the variety of movement. A specific combination of exercises takes your body through all planes of movement at different intensity levels. In other words, your body is kept guessing for the entire workout.
One study published in the Journal of Applied Physiology, Nutrition, and Metabolism demonstrated how effective High Intensity Interval Training was at burning more fat and supporting more lean tissue growth when compared with Low Intensity Long Duration training. One of the highlights of the study showed the increased metabolic profile for subjects who performed H.I.I.T. on a regular basis. These people saw an extended caloric burning period when compared with those who relied on low intensity training. In other words, their bodies kept burning calories and fat at a higher rate for hours after their workout!
Breakdown of a H.I.I.T. Workout
You’re convinced and ready to jump into action so let’s breakdown how a basic High Intensity Interval Training workout is set up.
H.I.I.T. workouts are made up of circuits. One circuit will contain between 4 and 10 exercises. The most common form of exercise in a H.I.I.T. circuit is bodyweight based. Once you have your list, you perform each exercise once then move on to the next one with no rest in between. It is only after you’ve completed each exercise one time that you’re able to take that much needed break. Rest up for between 1 and 3 minutes before you begin the entire list again. Repeat the circuit at least once, gradually moving up to 4, 5, or even 6 times!
How You Can Incorporate H.I.I.T. into Your Day
Since a H.I.I.T. circuit will only take you 10 minutes or less, it is best to schedule it for a time when you won’t have anything else bothering you. Set your alarm 15 minutes earlier than usual and do it before the kids get up. Bring a pair of gym clothes to work and spend 10 minutes of your lunch outside. A H.I.I.T. workout can be done anywhere. You just need to find 10 minutes to do it!
Sample Workout
The following is a terrific sample workout for beginners. It’s very easy and uses the most basic yet effective exercises. Remember, perform the first exercise all the way through then move right on to the second one. Repeat this rapid fire fashion until you have completed all of the exercises.
H.I.I.T. Circuit
·         Burpees: 5
·         Bodyweight Squats: 25
·         Pull-ups: 5
·         Side Lunges: 25
·         (Knee) Push-ups: 15
·         Jump Squats: 15
·         Rest period: 1 to 3 minutes
·         Repeat: At least once
Conclusion
Losing those last 10 pounds doesn’t have to be a battle that takes weeks or months. If you’ve been struggling to blast away the last of your weight loss, then look to High Intensity Interval Training to ensure you reach your goal. Proven by scientific studies to result in a higher level of weight loss and muscle building, a H.I.I.T. workout is amazingly effective and time efficient. There’s no reason to wait any longer. Give H.I.I.T. a try and let us know about the results!
 
 
References
1. Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23.

6 Ways to Master Your Fitness-Willpower

There’s only so much willpower to go around, right? Life moves one day at a time and along with our physical training goals, there’s all kinds of other priorities and responsibilities that demand their share. In this article we’re going to go over 6 easy ways to help you get the most out of your fitness-willpower. Enjoy!
#1: Embrace Morning Exercise
Add this to the already long list of reasons to get your workouts in early. But here’s the deal, most recent studies on the subject of willpower claim that it’s at its brightest early on in the day before being thinned out by everything else!
It doesn’t have to be a hardcore workout, just enough to super-charge your metabolism and pump your brain full of positive and productive neurochemicals. Through the application of power and intensity, you can achieve this in 5 minutes. Boom, taken care of. And, you can still workout in the afternoon or evening.
#2: Get a Couple Small Successes Early
Then there’s this: getting in the early morning workout is a win! It’s a success! You did it! And that’s a great way to start the day. It means you’ll be more likely to regulate eating for the rest of the day and make good choices that build on this early win.
#3: Transform “Resist” into “Avoid”
What you resist, persists. But avoidance is something different altogether. To demonstrate this, take a look at these two sentences. Which would be more effective if you wanted to avoid that slice of cheesecake?

“I can’t have that.”

Or,

“I’d just prefer something else is all.”

Try it in your mind. Pick something, anything that could set you back in terms of your fitness goals. Now try both of those sentences. One makes you feel like you HAVE to have it, while the other completely releases you without adding to temptation or really drawing from your willpower at all, right?
#4: Minimize “Screw It!” Moments
Okay, so you manage to avoid the cheesecake but your date doesn’t. In fact, they get the cheesecake with extra chocolate drizzle and whip cream. You take a bite, then another nibble, then “Screw It! I want my own piece.”
If you can make it a habit to stay one step ahead of these moments, they’ll happen far less often. In terms of food in this example, just recite that second sentence in your head, gulp down that glass of water you didn’t touch and hope they eat it really quickly.
#5: Subdue Small Things to Build Self-Control
Winning a body building competition is somewhat intimidating. Getting to really low body fat percentages is too! Same thing goes for hefty weight gain and strength building goals. Master the small things first as they’ll add to the amount of fitness-willpower you can apply to the big stuff. Here’s a couple easy examples:

  • Form
  • Power moves
  • Tempo
  • Endurance

#6: Lessen the Willpower Load
Having a workout buddy, hiring a personal trainer or using fitness apps and things are ways to basically outsource your willpower load. Take advantage of them! Listen, willpower is a big part of fitness…huge! What do you do to maintain it, strengthen it, and gain an edge? We’d love to know.

Finding Focus in the Mainstream Fitness Haze

If a hand suddenly grabbed you and dunked your head under water, you’d focus.
If a predator was approaching right now, you’d focus.
If you were on a sinking ship…you’d focus!
You, yes you, are capable of profound achievement, if only you’d focus! Body sculpting, conditioning and nutrition included. Now, in any common gym in and around San Diego you’ve got basically three fitness levels when it comes to members:

  1. The posers and newbies. Meaning people who aren’t really there to get in shape or change their lifestyle whatsoever, it’s all for appearances. Then, the folks who’re just beginning to get into working out.
  2. The Fray: Guys and gals in average to above average shape doing their damndest, but just can’t seem to break through into their more lofty performance and aesthetic goals.
  3. True Sculptors: You know, they’re the ones with enviable body fat percentages and impressive levels of both muscular strength and hypertrophy.

What sets them apart? Focus! Specificity! Precision!
It’s that simple. Here’s the trick, you simply have to acknowledge how powerful you are. Not in a cheesy narcissistic way, but scientifically.
Your mind, once it focuses on a goal, vision, or problem, is a wondrous thing. Check this out, it’s probably the most powerful quote you’ll ever read from a man named Goethe:

“The moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no one could have dreamed would come their way… “

That’s not the entire quote, but the meat and bones. Point is, you can’t commit to something you can’t see or focus on. Right? If someone asks you to focus on some tiny little fuzzy shape on the horizon, it’s impossible. If they ask you to focus on one star in the sky, surrounded by zillions of others, you can’t keep it up.
The second you look away, it’s gone…
But, if something’s put in your mind you can meditate on it whenever you want! You’re in control.
You want to move from The Fray to the Sculptors group? You want to finally conquer physical conditioning? Sure thing, here’s how to do it in 3 simple steps.
Step 1: Choose and Be Specific!
When you say you want to get in shape, what EXACTLY do you mean? First, tackle the math:
• What exact level of body fat do you choose?
• How much extra lean mass is going to get you there?
• Exactly how much strength are you trying to obtain?
• Precisely how much daily protein, carbs and fat are we talking about?
With this information you carve the vision of yourself that you’re choosing. Think about the process of a tattoo artist. First, they figure out what you want. Then they draw it. Then they perfect the drawing. Then they apply an outline to your flesh and begin filling in the details. Your body, in this case, is the tattoo. Start shading!
Step 2: Commit
Once you have this ultra-specific vision, commit. This is probably the #1 thing that keeps people in the Fitness Fray: distraction & information overload. They’ve got endless amounts of conflicting conditioning and nutrition data coming at them from multiple streams every waking hour:
• Social media
• So-called experts, authorities, and gurus
• The blogosphere
• Their friends or “Bro/Sis-Science”
• Magazines
• Podcasts
• Television
• Mainstream news
One day they’re committed to this, then next week or month, it’s something else.
Because they’re trying to let the world do the choosing and committing for them, they’re bouncing all over the place never really committing to one single thing that works for them and their specific vision. Pick YOURS and commit to it.
Step 3: Focus
After that, all you have to do is focus. That’s it. The focus itself will FORCE you to do what you need to do, eat what you need to eat, workout how you need to; attracting the right people, places and events that will help lead you INTO your fitness vision.
Your vision, in your mind, is a seed. It’s quite literally a seed. You know this! The more you feed it with your attention (both physically and mentally) the faster it grows until what you envision is manifest. Thanks for reading, now get specific, commit, and focus.

Smashing Through Lean Body Plateaus

Roadblocks in the journey to a lean body are inevitable. This process is neither linear nor easy, and the path will have twists, curves and dips. The ability to determine why fat loss plateaus are occurring and having solutions ready to get you back in the right direction is critical for continued success.
It is important to first differentiate between progress slowing and an actual plateau. The larger weight losses that occur at the beginning of a lean body lifestyle change cannot be expected to infinitely continue. Unfortunately, the body resists weight loss as a protection mechanism and the defense will only increase as the pounds fall off. As long as weight is lost, whether one pound or ten, the fat loss program is working. Always remember, lean body programs are more successful in the long term if they are a slow, continuous process instead of a dramatic, sudden instance. Losing less than one pound every two weeks or a weight gain should be considered a plateau and changes can be made to bust through it.
The nutrition and exercise programming that helped with the first half of the journey to a lean body is rarely the same as will result in the end goal. The reason for this and the most typical cause of a plateau in fat loss is the effect of weight loss on decreasing resting metabolic rate. The body will not expel as much energy at rest as it’s former heavier self. As a result, either the amount of calories ingested every day will have to be decreased or the intensity of workouts will have to increase, or both.
Stress is also a common roadblock to weight loss. Not sleeping for a healthy amount and living in a period of high stress can really affect the hormonal system, rendering it detrimental to fat loss. Stress can also result in seeking relief from old comforts such as the fridge or cupboards. Openly discussing stress, pursuing healthy stress relieving activities like socializing and exercise and prioritizing sleep, possibly by adopting some habits to promote it, may be the key to unlocking the next step toward the body you dream of.
If these two solutions do not push you past the fat loss stagnation, strict monitoring of nutrition to check for calorie creep may be necessary. Calorie creep is a phenomenon in which more calories are eaten without being accounted for or even consciously regarded. Calorie creep can occur due to inaccurate portion sizes, choosing the wrong types of food or extra calories due to add-ons such as dressings or condiments. This is especially critical in the later stages of weight loss when every calorie in the energy balance is important. Keeping a food journal, in which EVERYTHING ingested is written down, can be helpful, as can precise measurement of food quantities.
Obtaining a lean body is not an easy task. Worst of all, it becomes more arduous as you progress. Therefore, periods of stasis in weight loss are bound to occur. The best method is to determine the underlying cause behind this plateau and implement a solution. However, it is essential, no matter what the results, to remain positive and stay consistent in the behaviors that lead to fat loss.