Monday, August 18, 2014

Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success

In this episode: More ways to burn stubborn body fat PART 2 (#5-8); Top workout tips part 2 (#6-10); Three Ways To Help Overcome The Fear Of Success!

News:

NutritionNUTRITION
Continued... our 16 ways to burn stubborn body fat! (PART 2)
  1. Go Backward.
    One reason fat loss comes to a halt is that your body lowers its metabolism to meet its declining intake of calories. The solution to this: dramatically increase your caloric intake once every 1-3 weeks. The one day splurge helps re-sets your metabolism by restoring the calorie burning hormone that declines with dieting aka your thyroid levels.


  2. Skip the Late Night Carbs.
    Carbs eaten before bedtime are more likely to be stored as body fat, so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. Of course, if the carbs are part of your regular program then have them accordingly. Just avoid the mindless munching! The exception: if you train late at night and your goal is to build muscle mass or retain muscle, you'll need the carbs to replenish glycogen and support recovery. 


  3.  Fish.
    A study revealed that dieters who ate fish on a daily basis, lost more weight than those who ate fish just once a week. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss.  If you are not a fish lover, then supplement with omega-3s to improve your fat burning!


  4. Spice it up! 
    Red peppers are the common spicy ingredient found in many Mexican and Indian recipes.This spice contains Capsaicin, which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Adding some spice to your meals with red pepper or cayenne pepper can be a benefit over time. You can also use a Capsaicin supplement. 
 
MOTIVATION

Three Ways To Overcome The Fear Of Success!

Do you go through life without getting involved one-hundred percent? Maybe it's because you believe you might fail, or even succeed, at what you set out to accomplish.

Do you set yourself up for failure and sabotage your success by telling yourself that you can't perform well? Is it possible that you allow unproductive and negative vocabulary to dominate your thoughts? Negative self-talk takes away your motivation and is an inner barrier that must be eliminated!

Here are three ways to overcome fear of success: 
  1. Continually tell yourself that you welcome challenges.
    Stand ready and willing to challenge yourself to your maximum capacity. Move forward in your communication by deleting all negative self-talk. Use your I am statements. 


  2. Believe that whatever you set out to accomplish, you will give it 100%.
    Stop providing excuses to blame yourself, becoming disempowered from achieving your goals and increasing your self-esteem. Believe that your “pride of accomplishment” motivates you to eliminate all the "shoulds", "oughts", and "musts" from your vocabulary. 


  3. Be the best you can.
    Continually see yourself in an evolving way. Stretch every mental, emotional, and physical fiber within you. Believe and feel that you are one dynamite, ecstatic, and powerful person. Remember, your beliefs impact the way you feel and act!

This is another reason your self-talk is so vital to success, and why I wrote a book on how to reprogram your self-talk! So many people get stuck because of inaccurate and negative self-talk! And to be your best you must think your best supportive thoughts. If you don't know how, then check the Re-train your brain Daily Focus Program and/ or the "Mindset Makeover," book available at The Book Patch.com.


TRAINING
Top workout tips continued!
  1. Work Out During Your Workday.
    Sit on a Stability Ball to strengthen your core, and keep dumbbells or Resistance Bands at your desk. It's good for your mind to take a break every so often (preferably every 20-30 min) so stop and take 2-3 minutes to do a superset of biceps and triceps, you'll be able to Squeeze in 2-3 sets of 10 reps each. 


  2. Jump-Rope Mix-Up
    An anywhere cardio workout with a Jump Rope is fun and challenging! Channel your inner child! To increase the intensity try the Jump Rope double-turn maneuver. It's intense: You'll burn about 26 calories per minute! Here's how you do it: Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. Just working on learning the move will get you in shape! 


  3. Give Yourself a Break
    You don't have to be perfect to get results. Overall consistency is what matters most! Remember the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Admit that you'll slip 20 percent of the time due to holidays and work deadlines. When you understand that fitness isn't an all-or-nothing undertaking, you can accept that a fitness lifestyle is part of your life. 


  4. Think out of the box
    Plyometrics build strength, burn calories and increase stamina. Box jumps can improve your cardiovascular stamina and leg strength while sculpting your hamstrings, quads and glutes. Find a sturdy box that's at least one foot high (some gyms have these) or use a step aerobic bench.  Just be sure that the box is designed for weighted impact.  Plyometrics can be done on their own at the start or end of a workout, or superset them with another bodypart. A basic plyometric exercise would be jump ups. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 5-20 times. Always land on the box and off the box on your heels with your knees slightly bent. Use your muscles to absorb the impact.


  5. Don't Skimp on Carbs
    This might be more of a nutrition tip, but it impacts your training too! Your body needs carbs to burn fat, fuel a workout, and keep your energy up. Fruit, cheese or high-fiber snacks are a good choice for pre-workout. There are no absolutes! Not all carbs are bad, just the ones you overeat! 




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  • Fit 212: Burn Fat, Workout Tips, Overcome Fear of Success



     
    Now available in paperback: "Mindset Makeover," available at The Book Patch.com.