There’s no secret to the physical and mental benefits of a fit body and mind. But in order to unlock the clues to get to that place, you do need to do a few things. None of them are hard to do, they just take some dedication (pro-activeness) and effort on your part. Before you plunge into your journey to creating your fitter, healthy life, you need to know why having a fine tuned mind and body makes such a difference in your daily life!. Here are a few reasons for you to consider:
1 – Weight Loss. Possibly you’ve heard about this. The more calories you burn in relation to the calories you consume results in weight loss. It’s really not rocket science and all it means is that if you slowly change your diet by making healthier meal choices and start moving your body more with exercise you will shed some poundage. No one has seen a disclaimer that states “too much physical activity may result in weight loss” as a bad side effect.
2 – Confidence and Self Esteem Boost. Here’s one directly related to your mental state. Exercise does wonders on your mind. It can remove feelings of self-doubt, severe self-criticism, depression, lack of trust, feelings of inferiority and feeling unloved – just to name a few. Once you start to lose weight you will begin to see yourself differently. Sometimes when you feel good about yourself you will be willing to do new things, meet new people and become the person you were always meant to be. It will encourage you to stand tall and strike a Superman pose more often than not. Your posture will improve and your life may change in ways you could never have dreamed of…
3 – Energy Boost. Who wouldn’t want some extra energy? Well, just by changing your diet to healthier unprocessed food and by starting to burn off calories you will discover you will have more energy. This can work for you in several ways. When you have the extra juice in you to do things, you become more productive. It will help you to become organized and you’ll get more things done. You might even be able to take on tasks you would normally see as too difficult or labor intensive to tackle.
4 – Cognitive Boost Back to the workings of your mind, adding some exercise to your lifestyle has another benefit for your mental faculties. When you move around, even by just walking for 15-minutes a day, you start to pump blood through your body at an increased rate. What this does is send oxygen to the parts of your body that need it when you are exercising. The increased blood flow to your brain actually works to clear your mind. It gives you the capacity to think clearly and more coherently. Have a tough task at the office to figure out before lunch? Take a trip down to the lobby on the stairs and back. Once you get back in your cubicle you may have not only solved your issue, you may be able to add a lot more reasoning and logic to the solution. A healthy brain is an awesome tool to have.
5 – Reduced Sickness. There’s another pretty awesome benefit to getting the blood moving around your circulatory system. It flushes away toxins from within your organs. As a result, this reduces the possibility of getting sick or developing some kind of disease from the harmful toxins building up. We pick up toxins from the food we eat, the air we breathe and what we drink, so having a built in cleaning system is good for your health. Plus, your immune system gets a kick each time you exercise because toxins are removed from your lungs and lymphatic system Antibodies and white blood cells are also moving around in the extra blood flow which adds to this benefit.
6 – Easy To Start, Easy To Do. Probably one of the best benefits of physical or mental activity is that it is an easy routine to start and follow. Although the word ‘exercise’ may sound not very appealing to some, exercise can be something as simple as walking around the block three times a week. ) Or walking up and down a flight of stairs every few days. Once you start seeing the pounds drop away and feeling the energy boost, you will start to exercise more often and reap the further benefits. When it comes to mental exercise, you are doing it right now by reading and learning about these benefits. Games, puzzles and anything that causes you to use logic or to think outside the box will give you mental stimulus.
7 – Increase Quality of Life. Probably a no-brainer, but if you feel and look good you will have an improvement to the quality of your life. Plus, if you become healthy you not only increase the quality of your life, you increase the length of your life. Having a healthy lifestyle does not mean cutting out everything that you love to eat, or do. But it does mean you will have to alter things slightly. There is nothing wrong with indulging every so often as a reward or occasional treat because sometimes you just need to give yourself a pat on the back for making progress. As long as moderation is the guide you use, you won’t fall back on bad habits and lose all the progress you’ve made.
The formula is simple. Diet plus exercise equals fitness. It is the guiding principle for those who are in great physical and mental shape. It can be your guide as well. Now you know seven of the top benefits to being physically and mentally fit, why would you not want to join the crowd? If you want to feel and look better, gain confidence, energy, become a clear thinker, reduce the amount of time you spend fighting off colds and sickness and live longer, your answer is right here. All you have to do is take the first step.
It is the most wonderful time of the year…wait, wait. What? Sorry for that one. We are talking about the ten tips to look awesome this summer. Summer is here ladies and gentleman and that belly will not look good on the beach. That wonderful time of the year is gone and we will see how you can look good over the summer.
You need to stop eating fast food. Say goodbye to the Burger King and McDonald’s, completely eliminate fast food from your diet. You need to cook or get a wife to cook for you. This, also called junk food, will load you up with calories which are not going to get you that summer body that you want. Not to mention, fatty foods like fast food can cause some heart problems. If you get it out of your diet, you will start to look, and feel better.
We all love restaurants and eating out with our friends or family. The thing is that you can’t really know how the food is prepared. Instead, cook for yourself. By doing this, you can eliminate unnecessary amounts of butter, and oil, and you can save yourself some money in the process. Cook, grill, and bake for yourself, and you will know exactly what you are eating. It will take some getting used to in the beginning, and of course, food preparation takes time, but it will be worth it.
This is the time of technology and it may be hard for you to admit it but it is what it is. We are addicted and it is not helping your weight loss. Recent studies have shown that eating while doing something else will make you unsatisfied. If you are a gamer the thought of getting out, let alone working out, may be hard for you. They even forgot to eat, so leave the computer and go outside.
Japanese have figured out the secret to weight loss, and I am going to reveal it to you. They have managed to live longer because of this common manner. When the get up in the morning, they like to drink four glass of water on an empty stomach. Doing this fills up their stomach with water, instead of food, which allows them to feel satisfied till lunchtime. If this is too much for you at the beginning, start with a one or two glasses and slowly raise the boundary. It is also recommended to drink plenty of water after a workout.
It’s very important that you get enough sleep, especially after days where you had a hard workout. The most muscle repair happens when you sleep, which means the more you sleep, the more you body can repair itself from a strenuous workout. In fact, the studies are showing us that people who sleep less, tend to gain more weight than people who sleep an adequate amount. Sleep is something that many of us overlook, make sure to break that habit if you want to be the healthiest version of yourself.
Start your training today. If this is your first time making the decision to start working out, then this is all very new to you. If you’re not yet comfortable with going to the gym, then find a good home workout for yourself. Working out at home gives you the privacy that you wouldn’t have at a gym.
Be determined, push yourself farther than you think you can go. Start running, lift some weights, or simply go on a walk with some friends! Any activity is better than nothing. Getting started is the hardest part, but once you finish, it’s the greatest feeling in the world.
Write down your weight loss goals and do everything you can to meet them. Make a list of long term, and short term goals. Don’t get too extreme though, losing more than one pound a week is unhealthy, and is a sign that you’re not eating enough. Aim for anywhere from 2 – 4 lbs per month. Post your list where you can see it every day. Many of us set goals, and then forget about them because we get busy, or we just plain forget. Keeping them where you constantly see them will keep them fresh on your mind.
Men, this is for you especially. I know you love to drink some beers on the weekends with you buddies, and maybe knock back a few during the week too. But you need to cut back on the beers if you’re serious about losing weight. Alcohol is full of calories. I’m not saying to cut it out of your diet completely, but limit it to 2-3 every week, instead of 5-10.
Chilly peppers are hot and good for the metabolism in a way that it can speed it. Capsaicin is inside the pepper and that is why it is so hot. It may be dangerous to eat spicy food during the summer, but it may be the solution and it will help you with the tip number four. Also, spices are said to help with repressing hunger.
This is always a good tip and here it is at number ten. Doing something you enjoy, is always easier to do than something you don’t enjoy. So go out for a run, play football, basketball, basically every sport that you love. Change that laziness into motivation! Fitness is supposed to be fun, not stressful. It is always good to exercise, not just during the summer. Stay motivated, workout with your friends or family, and you will feel and look a hundred times better. Happy trails.
Weight loss is a hard task, and usually takes a fair amount of time. People usually experience a great deal of frustration at first, while they’re still learning all the ins and outs of how to diet.
I’ll be honest, the first month is going to be tough, you’re changing everything, your eating, your habits, your lifestyle. But, things will start to make sense, and come together.
However, you are going to hit a road block eventually. Which is completely normal.
This post is going to give you everything you need to keep the weight loss coming. And it will help you break through any plateau’s that you may encounter.
I’m going to cover how you need to change your diet to get the best results in the shortest time. Some of these tips will be more long term, a month or more. And some, will help you see results much faster, within a week.
If you were to start from ground zero, we’re talking you have a gut, then this will help you build a foundation to start on.
I’m sure you’ve heard the saying that diet comprises about 80% of your results, and your workout makes up the other 20%. This is completely true.
Don’t get me wrong, a good workout can certainly help speed up the process to weight loss. But diet is the key.
So, I recommend that you start off your weight loss journey by finding a solid diet. Then, you can find a good workout to couple it with.
Also, there’s a good chance that you’ve already done that! And you’re simply here to find out some more information.
With that said, I’m still going to cover some basic principles here.
Doing this will help keep your metabolism going throughout the day. It will also help to keep you fuller, for longer periods of time. This should help you to not eat junk food. I usually eat every two to three hours. But I have a particularly fast metabolism, so you’ll need to find out what best works for you.
Drinking water is a lifesaver for me. Without drinking water, I would be hungry almost all the time. Some sort of tea, or coffee is fine in moderation. But stay away from soda’s, juices, and alcohol.
This goes for any kind of candy, pastry’s, sweets, anything with high amounts of sugar. Sugar is digested more quickly than grains, or complex carbohydrates. Therefore you won’t stay as full eating sugar as you would by eating grains.
This, of course means eating less carbs. Which is a good thing! Not to say eating carbs is a bad thing, but people can get carried away with carbs sometimes. Protein also takes longer to digest. Which means it will keep you more full.
This is another great tip. People greatly underestimate how important fiver is to someones diet. Try to get around 40 grams of fiver every day. That seems to be the best number for me.
Alright, now that I’ve covered some of the basics, lets get into some of my favorite weight loss tips.
Curcumin has been shown to directly effect your fat tissue. This means it can help to keep fat from accumulating. Now, this is not a miracle spice. It simply helps. It won’t fix the issue by itself.
Curcumin also helps with repressing bad estrogen.
But, Curcumin has a horrible absorption rate. What this means is that your body will likely not digest it if taken on it’s own. To help with absorption, I recommend pairing it with black pepper.
Not only are vegetables extremely dense in micro nutrients, they’re also very filling. This for me is the most effective tip to stick to your diet. I usually eat at least one very large salad each day when I’m trying to cut fat. And by large, I mean I fill a mixing bowl with veggies. That comes out to roughly 400 calories.
That keeps me full for three to four hours. Which for me is a long time!
Another tip, within this tip, is to use little to no dressing in the salad. Believe it or not, dressing has a large amount of calories. A single serving, which is about a tablespoon, can have upwards of 100 calories.
To put that into perspective, I would say the average person adds around four servings of dressing into their salad. That’s an extra 400 calories from just dressing!
That almost defeats the purpose of eating a salad, doesn’t it? Try to avoid dressing.
Incorporate Manganese and Magnesium
Consuming these two vitamins will dramatically help your digestive enzymes to function more efficiently. Which as a result, will help prevent the creation of fat. Again, not a miracle vitamin, but it helps.
I’ve found that Mexican food, is surprisingly high in these two vitamins. But you can get some sort of vitamin tablet to make it more simple.
Don’t be afraid of food. Food is not your enemy! The key to is be consistent. Be consistent with your diet, and incorporate some of these tips, and you’ll get great results.
Don’t overthink things either. Set goals for yourself. Short term and long term. If things get stressful, then it’s okay. To find out more about some great weight loss products, check out the rest of my website.
Love handles, muffin tops, you can call them what you want, but the summer is right around the corner. And you’ve still got them! I know I wouldn’t want to walk around showing off my shirtless body if I still have that ugly belly fat sitting on my hips.
Because let’s be real, muffin tops are only good for one thing, and that’s not showing off your body at the beach 😉
But, before you decide that the fix to this problem is doing a million sit ups and going on some crazy diet that only lets you drink flavored water, Let’s explore some more effective options for getting rid of that stubborn belly fat.
I’m extremely dedicated, and passionate, about eating healthy, and keeping the best body that I can. In fact I encourage you to check out my About Me page to find out more about me, and maybe get some inspiration.
Now, you’re probably thinking that in order to lose all this weight that you need some expensive gym membership. THAT IS NOT TRUE. You can get into the best shape of your life right at home, or in your yard. Find out more about that by looking at my Beachbody reviews page.
The first, and most important thing, to losing those love handles, is to clean up your diet. I’m sure you’ve heard the saying, 80% of your results are made in the kitchen, and 20% are made in the gym. This is 100% the truth! In fact, I’d even go so far as to say that it’s closer to 90% in the kitchen and 10% in the gym.
You can clean up your diet by including more vegetables, fruits, lean proteins, healthy fats, and eat fewer carbs, sugars, and alcohol.
Diet, whether you like it or not, is the most important factor to creating a healthy, attractive physique.
But, dieting isn’t easy (obviously), or everyone would be in amazing shape.
Keeping yourself accountable is more than half the battle when trying to stick to your diet.
This is why it’s recommended that you get a structured, and detailed nutrition guide, created by fitness experts. the 21 Day fix, and Focus t25 workout programs come with great nutritional guides that will help you get rid of those love handles.
I also find that some kind of protein shake, or meal replacement shake, are life savers when trying to diet down.
So you now know that diet is the key to losing weight and shedding that belly fat. Now we’ll cover why exercise is also an important factor to consider. If you want a quick and easy program, check out my workout reviews page.
In my experience, when trying to lose that belly fat, resistance training is the most effective form of training. Lifting heavy, focusing on strength, and moving your body with a purpose will get you great results.
What’s the easiest way to do this? Compound movements. Exercises that focus on the major muscle groups.
Exercises such as:
These exercises are extremely good compound movements. Not to mention, it’s an AMAZING feeling when you hit a new personal record on bench press, or deadlift.
Now, again, you’re probably thinking that you need a gym membership to do most of these exercises. Again, this isn’t true! You can do all of these exercises at home, and with minimal equipment.
The bench press you can do by laying on the floor, and using a couple of dumbbells. And the rest of the movements you need next to no equipment for. You could do all of these with just some dumbbells, a barbell, some weights, and a pull up bar.
If you do what I’ve recommended and focus on strength training, and compound movements, then you’re going to be working your abs.
But I get it, you still want to focus your abs to get that sexy six pack. I am the same way!
With this said, I recommend looking up some good ab routines. They’re a dime a dozen on the internet, and most of them are comprehensive and good.
Also, just by shedding some of that belly fat, you’re abs are going to start to show all on their own!
We’re busy people, everyone is at one point or another.
You have a full time job, maybe a college student, or even a family. Or maybe you’re just too busy to work out the way you want too.
Before we go any further, I’m going to tell you that there are options! And a lot of them!
Focus T25 for example, is a fantastic program for people with time constraints. Each workout is ONLY 25 minutes long.
I don’t know about you, but I can’t think of anyone who can’t find 25 minutes in their day to do a workout.
I actually did the math, and 25 minutes only takes of 2% OF YOUR DAY. You can find time for that, I guarantee it.
Plus, you owe it to yourself to look better, and feel better!
Just keep these key points in mind. Losing weight comes down to two major factors.
Your diet, and your workout program.
If those two things are on point, then I guarantee you will get results.
I’m excited for you to finally start losing weight. And I’ll even help you with the process if you want. Just shoot me an email.
Check out my blog for more informational tips, reviews, and even check out my own results if you want.
Leave a comment and let me know if this article was helpful to you or not! And if it was, share it with your friends 🙂
Due to the increase in the amount of people who are developing health related issues due to their weight, people are finally starting to watch what they eat, and monitor what kid of lifestyle they lead. People are cutting out the junk, and making healthier choices in terms of what they eat. This is good news. Doctors and physicians everywhere are also recommending that people exercise at least 5 times a week, to help control their weight. But, staying fit demands a level of discipline that most people simply don’t have.
Let’s just be honest; this just sounds boring. Who in their right mind would forgo a Hawaiian pizza for a vegetable salad? However, it may seem dull, but this could save you a lot of pain and money in the future. The young generation should eat and exercise properly today so that they can prevent loads of lifestyle diseases in the future.
A lot of websites claim to have the “secret” as to how you can stay healthy. I’m here to tell you that it’s really not that complicated! Disclaimer, consult your primary physician before making any changes to your diet/workout routine.
Here are my best tips for staying healthy:
1. Make sure you have a balanced diet
2. Make sure you stay hydrated by taking plenty of fluids, preferably water. There are a lot of benefits to this, from preventing headaches to making your skin smooth
3. Avoid processed foods and junk foods that may contain cholesterol
4. Consume enough fruits.
5. Watch the amount of sugar you take.
For more specific instructions, like wanting to know what type of omega supplements you need to take, you need to ask your physician.
Everyone should really try to make exercising a habit, as it’s scientifically proven to have MANY health benefits, with nearly no negative effects.
People usually complain that it takes up too much of their much needed time to hit the gym or go jogging. However, surprisingly this isn’t the cases. If you’re dedicated enough, all it would take is a few minutes of your time to get your blood pumping. One can take up cardio, which would take anywhere between 10-30 minutes. You could also hit the gym or jog around your neighborhood a few times. All these work wonders. It is advisable that you exercise at least five times a week. If you’re looking for a great workout routine that you can do at home, check out any of my Beachbody workout reviews on this website.
Importance of exercising regularly
1. It keeps you fit and helps you manage your weight
2. It helps your control your body’s cholesterol levels
3. It strengthens your muscles, bones, and joints
4. It helps you relax and even have better sleep
5. It lowers the chances of you developing various lifestyle diseases such as diabetes( type 2), some types of cancers and heart diseases.
Studies have also shown that exercising helps when it comes to dealing with depression. It also helps you keep your mind off things that may be bothering you, thus ensuring that your mind stays healthy.
It is recommended that you exercise about five days a week, for around 30 minutes. You should make sure that you do moderately intense activities every day, and a few days a week, do extreme activities such as lifting weights, sprinting and the like. Alternating these two will give you great results.
However, exercising should go hand in hand with proper nutrition. If you want to burn fat or gain muscle, eating right gets you 80% of the way.
If you have any questions for me, please don’t hesitate to look around my blog, or leave a comment. I’ll respond to any comments as soon as I see them.
So, I think everyone here should know that nutrition, is 80% of your results. This means that only 20% of your results rely on the actual workouts. But the problem is, most people don’t know how to eat properly! This is why Beachbody included a T25 nutrition guide into their Focus: T25 workout program. This makes nutrition really easy, and I’ll help to break it down even further in the following article.
Beachbody made this part really simple. The hardest part for beginners is know how many calories to eat every day. So, Beachbody made a simple 4 step calorie nutrition quiz. I’ll post the picture below, and you just need to follow the instructions. From there, you’ll know how many calories you should be eating!
Okay, so I’m sure many of you are familiar with the idea of only eating when you’re hungry, right? Okay great, because that is exactly what you need to be doing!
So many people tend to eat when they’re bored, don’t do that! Only eat when you are actually hungry, this is very important. But of course don’t overeat either. When you eat when you’re hungry, you are keeping your body fed, which helps your metabolism going at a good, steady pace throughout the day.
The point of this section is, listen to your body. Use the T25 calorie test with your best judgement. If your body is telling you it needs more food, then give it more food. That being said though, be extra careful not to overeat, you need to be in a calorie deficit to lose weight.
Check out this cool video with Shaun T, the creator of Focus T25, where he gives out some great weight loss tips:
This is where the T25 nutrition guide doesn’t give you enough information, in my opinion. The main macro-nutrients are protein, carbohydrates, and fats. To get the best results, you need to eat a good portion of each every single day.
Everyone is different with their macro nutrient ratios. I myself see the best results with a 50% protein, 30% carbs, and 20% fats diet. So to find out what works best for you, I recommend doing some testing over a certain time period.
I recommend starting at 40% protein, 30% carbs, and 30% fats to begin with, then start tweaking the numbers to see what yields better results.
Now, by counting your macros, you will also be counting your calories. Below I’ll list each macro nutrient, and the amount of calories it contains per gram:
So here’s an example of my diet. Every day I consume 170 grams of protein, 250 grams of carbs, and 60 grams of fats. This comes out to roughly 2200 calories, which is what I need to eat to maintain my current weight. If I want to gain weight, I would increase my carbs to 300, if I want to lose weight, I would decrease my carbs to 200, it’s really that simple.
I hope you all have found this to be somewhat helpful! If you have, please make sure to share this with your friends 🙂Get the Best Price on Focus T25 Here!