Think And Grow Fit Part 2: How To Use Meditation To Take Your Physique To The Next Level

“Meditation is like giving a hug to ourselves, getting in touch with that awesome reality in us. While meditating we feel a deep sense of intimacy with God, a love that is inexplicable.” Paramahamsa Yogananda

What is meditation? Well, it is defined quite simply as a devotional exercise of or leading to contemplation. It has a great many benefits such as increased focus, self-discipline, stress reduction, memory, creativity, compassion, and many more. According to a 2011 Harvard study, meditation rebuilds grey matter in the brain in as little as 8 weeks!

So, How can it help you to improve your physique? It’s very simple. The increased focus and self-discipline will result in improved workout quality and better dietary choices.

So, how should you meditate? Well, I find that to get the most out of meditation, much like anything else, you need a simple routine. This should ideally be tailored toward your schedule.

Many people find that meditation first thing in the morning allows them to be more present throughout the day, but some schedules don’t permit that.

Truth be told, you can meditate at any time of day, though it’s easier when you are already in a relaxed state, such as first thing in the morning, or before bed.

Fifteen minutes is ALL you need. Simply find a comfortable place to sit. Somewhere you’ll be uninterrupted, set a timer for 15 minutes, and close your eyes.

Breathe naturally, through the nose. Relax your entire body, starting with your toes, and working your way ALL the way up to the top of your head.

To do this, mentally say to yourself, I’m relaxing my toes. Then, feel them relax. Repeat this with every part of your body. Next, observe your breath.

Watch it go in, and come out. From time to time, your mind will begin to wander. When this happens, bring your attention back to your breath, again and again.

As time goes on, your thoughts will become less and less prevalent, before ultimately ceasing ALL together. This, is the meditative state. You may not reach this state for days, weeks, or months, but it will come sooner or later.

Don’t become discouraged, it’s ALL part of the process. The mental presence required to focus only on the breath is a skill that takes time to develop. Eventually, this skill will give you super-human focus.

Apply this to maintaining absolute focus on each and every rep and it’s easy to see why meditation can help you to take your physique to the next level.

If you find that you enjoy the process, add a second meditation later in the day. I find that first thing in the morning and before bed are good times to meditate, but you’ll have to find what works best for you.

Remember, the things we do outside the gym reflect our results every bit as much as the things we do inside of it. I hope this has inspired you to give meditation a try if you haven’t, or if you have, I hope that it can reinvigorate your practice.

ALL MY LOVE,

ADONIS

Think And Grow Fit Part 1: How To Use Thought To Finally Get Your Dream Body!

                                   “As a man thinketh, so is he.”  James Allen
He who says he can and he who says he can’t are both usually right.” Confucius
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Have you ever wondered why some people that go to the gym every day never change their bodies? While others who only go 4 or 5 times a week look like olympic athletes? Is it genetics? Is it steroids? Is there a fail proof method of achieving the body of your dreams? I Absolutely believe so! That’s why I’m writing this article. To show You just how to do that.

Welcome to the Think And Grow Fit Series! I hope you’re as excited as I am, because this is pretty life changing stuff. I know what you’re thinking. You’ve heard it all before and if it sounds too good to be true then it is. I agree 100 percent, but this is not too good to be true.

It is the result of the findings of many scientists, who have published their work, and countless men and women, who have put these findings into practice and verified them through no shortage of trial and error.

On that note, let’s dive right into this. The mind is the most powerful tool we have in this life. We can use it to literally sculpt our lives, and for ALL of us here at From Meathead to Meatless, our BODIES!

It is so powerful and infinitely complex, it’s full workings will probably never be completely understood. However, there are things which we do know. Wisdom that has been passed down through the ages and repackaged with a different name.

These basic truths about the human mind must be accepted before any of the information in this article can be applied. If you have trouble believing any of them I urge you to do your research. Learn from some of the greatest minds in human history.

Or, simply read and apply the wisdom from this article and reap the benefits. I’m personally a researcher. I want to research any new idea before I apply it to my life. It’s time consuming, but it also allows me to share things like this with you.

Here are the truths:

1. Everything is energy, including our thoughts.

2. We can choose our thoughts by identifying and focusing on what we want.

3. Thoughts affect our bodies and the world around us!

4. This changes Everything!

Okay, now that we got that out of the way, let’s move forward. As previously stated, since everything is energy, thoughts are energy. Thoughts, cause physical reactions in the body, known as feelings. Positive thoughts produce pleasant feelings, while negative thoughts produce unpleasant feelings.

This is important to note because you can use your feelings as a guide. If you’re feeling unpleasant, your thoughts are the culprit, although they may be subconscious, and if you are feeling great, again your thoughts are the culprit.

So, how do you apply this to help you achieve the physique of your dreams? It’s simple really. What we predominately focus on, we create the experience of in our lives. If you’re having trouble accepting this I urge you to Google the “double slit experiment” and Dr. Masaru Emoto’s experiments detailing the effects of thought and words on water.

Let’s talk briefly about our bodies. Our bodies are our true home, we can’t move out of them, and we only get one. It is good and wonderful to see the fullest potential of which they are capable!

Now, in order to get your dream body, you want to do a few things. Think about it often, not from a perspective of wanting it, but from a perspective of having it. For example. Visualize yourself with your dream body, feel yourself with it, affirm that you have it and how wonderful it feels.

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When you workout, picture the body-part you’re training as you want it to be. Speak it into existence, especially when you’re already feeling good! Print out pictures of the person that has your dream body and hang them up in your bedroom, on your bathroom mirror, even in your car.

The idea is that you want to be focused on having your dream body as often as possible. Every time you do this, you’re putting a little more energy into that picture in your mind.

This adds up! It’s like drops in a bucket. When the bucket is full, the manifestation occurs. Now, in the meantime, you will start to get ideas. Ideas about what to eat, what not to eat.

What exercise programs you should do. How often you should train. You MUST take action on these ideas or nothing will happen! They are your intuition guiding you.

Over time, you will see your body transforming gradually, so don’t get discouraged when it doesn’t happen over night. If you hold to your vision and always take action on your hunches, you will achieve your goal just as sure as the sun will rise tomorrow.

If you aren’t good at visualizing, don’t worry. You’ll get better. You could even try some guided visualizations to get you started. There are free ones ALL over the net.

Remember, there are no free lunches and what you put in is exactly what you get out. So, don’t try to rush the process in any way. Simply maintain a calm confidence that your dream body is already YOURS! You simply have to go along the physical path to see it realized in this physical reality.

This is really a simple process, but it works 10 times out of 10 if you follow it. Sure, it may take a long time, but the time is going to pass anyway. Now, I’ve done my part. It’s your turn. Identify and start creating your dream body NOW! With Infinite Love,

Amon 1-14198

How To Identify And Smash Your Physique Goals

“No Wind Blows In Favor Of A Ship Without A Destination.” Montaigne

 

Exercise is a great way to stay young and healthy. It holds a host of benefits for all those willing to stick to it, but one of the most controversial is the fact that it augments one’s physical appearance. That is the MAIN reason many people get into it, quiet as it’s kept.

And that is perfectly okay. There’s nothing wrong with wanting to look your best, and shut shit down every time you step out the door. A healthy ego, not an out of control one, is an asset, not a liability. That brings me to the purpose of this article. This is for any and everyone who wants to achieve a specific physical aesthetic. With that being said, let’s dive into it.

Let me preface with a small disclaimer. This article is written by a male and primarily intended for other men, however, women can certainly benefit from it.

Look at you! You’re hitting the gym several times a week. You’re being more mindful about what you put into your body. You’re even seeing some results. Congratulations!

But before you celebrate your new found gains and confidence, let’s face facts. After that beginning period of 1-2 years of making decent progress, most people will Inevitably plateau.

Why is this? Don’t get me wrong. It’s perfectly fine to coast if you’ve reached your physique goals, although personally I believe coasting leads to losing ALL your hard earned gains sooner or later. Coasting is what happens when you lose motivation.

And why do you lose motivation? It’s simple. Undefined goals! Think about it. Why would you bust your ass in the gym when you don’t even know exactly what you want to look like? Exactly! You wouldn’t.

Luckily, this is a simple fix. People are obsessed with the way things look. When something is beautiful, we can’t stop staring at it. The body is a thing. And we have the ability to change it. Look at it like an artist. Our genetics are our canvas. What we eat is our paint. And the weights are our paintbrush. With these tools we can create a masterpiece, or a mess.

This brings me to my next point. What do you want to look like? Seriously, if you could have any body you wanted, what would you choose to look like? It’s very important. Find someone, an athlete, a celebrity, that you would love to look like, and put a picture of them up on your wall, or the mirror.

Pro tip: Make sure that they are similar in structure to you. If you are tall, they should be tall. If you have a small waist, they should too, etc. Obviously they won’t look like you due to added muscle mass and lower body fat, but just look at the structure. This will ensure that you can build a very similar physique to them.

Look at this picture in the morning and before bed, and try to imagine looking at yourself in the mirror with that physique. You look great, you feel vibrant and fit.

This will create a deep level of motivation that will make it easier to go to the gym and make responsible eating choices, and will aid you in staying focused throughout your workouts.

Next, create a basic plan to attain your goal physique. Don’t get fanatical. Just remember this, junk food is a treat, not fuel. Whole(REAL) food is fuel. Eat to fuel your body and treat yourself every so often. Try to drink mostly water, or other zero calorie beverages, and eat mostly whole foods.

This will of course vary from person to person, and if you’re naturally as thin as a rail, you may be able to eat junk more often and still get the results you’re looking for. Generally speaking though, it is always wise to eat healthy most of the time.

Now, let’s talk about identifying the type of physique you want. Different physiques are created by different types of training and nutrition. Here are a few basic physiques to help you identify your goal.

Physique 1

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This physique is slim and very lean. To achieve this type of look you would have to eat very clean, ideally knowing and tracking your macros, at least in the beginning. You could lift weights as little as 3 days a week, preferably in a circuit training fashion, and attain this look as long as you were doing some cardio as well to burn extra calories. You would want to keep rep ranges around 10 to 15 to increase the length of your sets and therefore burn more calories. Remember to keep rest periods short to keep your heart rate elevated while you train, no more than 60 seconds rest after each circuit.

 

Physique 2

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This physique has quite a bit more muscle, but isn’t quite as lean. For a physique like this, you would want to train a with relatively heavier weights in the 8-10 rep range. You would also want to get in a good amount of volume each week, and therefore hit the gym more like 4-5 times a week. To accomodate the heavier weight lifted, you would want rest periods between sets at 90-120 seconds. You would also want to eat in a slight caloric surplus, in order to build muscle.

 

Physique 3

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This physique is basically a blend of the first 2. A fair amount of muscle, but also shredded. This is my ideal physique type, but it should be noted that this physique is the hardest to achieve of the 3. It takes several years to build the muscle mass, and absolute dietary discipline to stay so shredded year round. If this is your ideal physique type, prepare to be in the gym 5-7 days a week. You need to lift light, moderate, and relatively heavy and do cardio several days each week to achieve this look. Figuring out your macros is a must! If you want to look like this, you can’t afford to lose focus in the gym, or in the kitchen. Of course you can still have cheat meals every so often, depending on how lean you are. Let me make it clear that these physiques are just a few examples, and there are many more to choose from. The most important thing is just to find a physique that inspires you!

There you have it. A clear cut way to identify and SMASH your physique goals! Remember, be honest with yourself, and also remember that it’s ok for your goals to change with time. Maybe you start off with something more attainable for you now, and set higher goals over time. Don’t bite off more than you can chew.

If you do, you’ll most likely just burn yourself out. So, if all you can commit to is 3 days days in the gym, then do it. Set your goals accordingly. Monitor your progress. It’s incredibly motivating to see your progress on paper, or in pictures. If you know where you’re going, you have a much better chance of getting there. If you have read this far and still feel overwhelmed and confused, you aren’t alone. I would LOVE to work with you. I offer one-on-one coaching, as well as custom training and meal plans. Simply go to my products page to check it out, or you can follow this link: https://wordpress.com/page/frommeatheadtomeatless.com/125 As, always, I love you guys.

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Adonis

 

 

So You’re Vegan Now, But What Should You Eat?

In the age of information, we have more knowledge available to us than ever before. On one hand, this is can be a great thing, but on the other hand, it can be confusing as hell. There are so many fad diets at the moment, carnivore, paleo, keto, pescatarian, vegetarian, etc. Even when it comes to vegan diets, there are just so many different schools of thought, it can be overwhelming, especially for someone who’s just looking to make the healthiest and most sustainable decision for their health. Is this you? Well, worry not my good friend. That’s exactly why I’ve created this article, to clear up your confusion. For obvious reasons, I will focus on clarifying the confusion around the vegan or plant based diet.

 

First, let’s define what a vegan diet is. In simple terms, it is a diet devoid of any meat or animal products of any kind. Simple enough, right? But you know how we humans do things. We complicate them for no good reason haha.

 

There are several ways of eating a vegan diet, and they vary pretty significantly. Here is a list of the main ones.

 

Types of Vegan Diet:

  1. Typical Vegan- This is definitely the most common. It isn’t very limiting. Essentially, the people following this type of diet eat anything that doesn’t have animal products. This often includes lots of junk foods, alcohol, etc. They are usually vegan for ethical reasons and don’t care much about their health.
  2. Raw Vegan- This diet is much more restricting as one following it only eats vegan food that is raw, or uncooked. Those following this type of diet usually care tremendously about their health, and put great thought into everything that goes into their bodies.
  3.  Fruitarian- This diet is very simple. It consists of eating fruit exclusively. It is the probably the most restrictive of all vegan diets. People who follow this diet are usually very mindful about their health also. I have to add that while I feel fruit is one of the best foods we can eat, I believe eating it exclusively robs one of the nutrients that other food groups provide.
  4. 80-10-10- This diet was created by Dr. Douglas Graham and consists of eating raw vegan with 80 percent of your calories from carbs, 10 percent from protein, and the remaining 10 percent from fat.

 

There are other variations, but those are the most common. All of these diets can work for certain people, but I feel the best way to eat will always be finding a way to eat sensibly, while enjoying some variation of the foods you love.

Deprivation seldom works for long periods of time. We all want to find a sustainable way to eat that we fully enjoy, while having the least impact on the health of our beautiful planet that we possibly can.

For you, the reader looking to give veganism a shot, or in the early stages of your vegan journey I recommend a few simple things to help you enjoy this process more. Subscribe to some vegan food based YouTube channels.

There are so many incredible vegan chefs making delicious vegan versions of everything you can imagine and more! Get a notebook. Write down recipes that look good and try them. Keep your favorites.

Make a list of all the foods you love and then look up vegan recipes of them. These days there are even videos of how to make everything under the sun, so don’t let not being experienced in the kitchen stop you.

Learn to make sauces. The perfect sauce can take 2 minutes to make, and can take a dish from good to fire! Write a couple of simple sauce recipes down to try. Keep the ones you like.

Don’t be afraid to try new things. I like to buy something I’ve never had every time I go to the store. It can be a seasoning, fruit, vegetable, anything! Obviously you’ll run out of things to try eventually, but you’ll find new things that you love.

I hope you’ve enjoyed these tips for new and beginning vegans, and maybe even some experienced ones.  If you have, be sure to give it a like, and comment if you benefitted or have any questions for me. I love interacting with you guys so don’t be bashful. Much love always,

me b&w

Adonis

A Simple And Practical Way To Begin Weight Training

The first step towards getting somewhere is to decide you’re not going to stay where you are.” John Pierpont Morgan

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So, you’ve decided to begin a weight training program, but you’re not sure where to start. There is so much conflicting information out there, it can be a challenge just figuring out what will work best for you. While there are many factors determining your ideal training program, there are a few basics that essentially apply to all beginners right off the bat. Due to all the complex information available about this subject, my chief aim is to make this as straight-forward and simple as possible. With that being said, let’s get right into it.

 

As a beginner in the weight room, the best thing you can do is to keep things very simple. Resist the urge to do fancy exercises and exotic programs simply for this reason, the basics are the most effective things you can do to improve your body composition and your overall health. So, what are the basics? They are compound (multi-joint) movements. Why would you do this? They work more muscles at a time the, then isolation (single-joint) movements.

 

In other words, you’re doing more in less time. This is not only more efficient for building the body, it’s also time efficient. Time efficiency in the gym is super important because when you’re training for too long, aka more than an hour, cortisol aka the stress hormone begins to rise in the body. Cortisol inhibits muscle growth and fat loss, which is a big no no! Also, as a beginner, the body responds to even a small stimulus, and isn’t conditioned to recover from a significant amount of work.

 

It is for these reasons that it makes sense for a beginner to utilize a full body three times a week routine. There should be at least one day of rest between workouts so doing your workouts on Monday, Wednesday, and Friday would be ideal. However, if Tuesday, Thursday, and Saturday, or any other combination of days work better for you then by all means go for it. The exercises you select for your routine should all be basic compound movements, as I said earlier. Examples of basic, compound movements are: Deadlifts, Squats, Barbell rows, Chin-ups, Leg press, Military Press (esp. When performed while standing) , Clean and Jerks, Snatches, Dips, Etc. You can pick five of these exercises and perform 3 sets of each for eight to ten repetitions. A sample program would look like this:

 

Exercise:                                                   Sets                                                                 Reps

 

Deadlift                                                      3                                                                    10

 

Squat                                                           3                                                                    10

 

Bench Press                                             3                                                                    10

 

Chin-Up                                                      3                                                                    10

 

Military Press                                           3                                                                   10

 

For the chin ups, you can use an assisted chin-up machine if you need to. If your gym doesn’t have one, lat pull-downs would be a great option as well. Rest sixty seconds between each set and control the weight on the eccentric(negative) part of the movement. Repeat three times a week increasing the weight used in each each exercise every week by about five pounds. This will ensure that you are progressing consistently, provided you are eating a balanced diet.

 

That’s all there is to it. Stick with this program for as long as it is effective, which could figuratively be indefinitely, and I promise, you will not only improve your health, but also create phenomenal changes in your body chemistry. Print this article out, write it down, or whatever you have to do, and take it to the gym with you. If you’re unsure of the form on an exercise, look it up on YouTube. Remember, it doesn’t matter where you’re starting from, or even where you finish, but the distance that you travel. All the best.

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Adonis

 

8 Powerful Reasons Why You Should Be Resistance Training

                        “The groundwork of all happiness is good health.” L. Hunt

Adonis

Nowadays, more people than ever are taking up resistance training and rightfully so. Although in the past it was thought that weight training was harmful to health and decreased speed and mobility. Thankfully, these days we have many scientific studies showing us that just the opposite is true.

Weight training performed in a controlled and safe manner has many benefits for people of all ages, and I will be covering many of them right here in this very article. I’ve compiled them into a list, in no particular order, for your convenience.

Check them out, perhaps it will give you that extra push you need to get into the gym, or perhaps your workouts have grown stale, in which case this may be just the fire you need to get out of a rut. Ok, enough of the chit chat. Without further ado, let’s get right into it.

                           8 Benefits of Resistance Training

  1. Anti Aging. If this one doesn’t grab your attention, don’t even bother reading the rest of the list. Training slows down many of the factors that result from the aging process, and let’s be honest. Who doesn’t want to feel good in their body for as long as possible?
  2. It reduces abdominal fat. In 2014, a study published in the research journal obesity, performed by Harvard researchers on 10,500 men over the course of 12 years found that strength training is more effective than cardiovascular training at preventing increases in abdominal fat. In other words, if you want to get leaner, lift weights.
  3. Creates better cardiovascular health. Lifting weights has been shown to decrease visceral fat(abdominal fat), which loves to sit around the organs, including the heart. It also improves blood pressure and facilitates better functioning HDL(good cholesterol). Fun fact. 2015 research published in The Lancet medical journal showed that grip strength (a marker for total-body muscle health) more accurately predicts death from heart disease than blood pressure does.
  4. Controlled blood sugar levels. Strength training improves the muscle’s ability to take in and use glucose, or blood sugar, thereby decreasing blood sugar levels.
  5. It reduces the risk of cancer. Research from the journal Oncogene show that visceral fat cells produce high levels of a cancer-triggering protein called fibroblast growth factor-2, or FGF2. Also, according to research, published in Therapeutic Advances in Medical Oncology, muscle mass is a strong predictor of cancer treatment outcomes. Muscle wasting is a common complication of cancer treatment and is associated with a higher risk of chemotherapy toxicity, faster tumor progression and lower survival rates.
  6. Improved brain health. Strength training can improve brain power in all people over a lifetime, but the effects are possibly the strongest in older adults who are suffering from cognitive decline. In a study in the Journal of American Geriatrics performed in 2016, when men and women ages 55 through 86 with mild impairment performed weight training twice a week for six months, they improved their scores on cognitive tests significantly. However, when participants spent their workouts stretching, their cognitive test scores declined. The key could be getting the blood flowing, Rebold says, noting that high-intensity strength training increases the flow of blood, oxygen and other nutrients to the brain. In this study, adults lifted 80 percent of their 1RM, or the maximum amount of weight they could lift for one rep. That roughly equates to the amount of weight they could lift for eight reps without breaking form.
  7. Preventing and managing osteoporosis. Strength training greatly increases bone mineral density. Any weight-bearing exercise in which you’re standing with gravity pulling down on your body will lightly stress and strengthen bones and muscles.
  8. Improved brain health.  Strength training can improve your brain power over your lifetime, however, the effects seem to be the strongest in older adults suffering from cognitive decline. In one 2016 study in the Journal of American Geriatrics, when men and women ages 55 through 86 with mild impairment performed weight training twice a week for six months, they significantly improved their scores on cognitive tests. However, when participants performed stretching only workouts, their cognitive test scores declined.

The key may be getting the blood flowing, Rebold says, noting that high-intensity strength training increases the flow of blood, oxygen and other nutrients to the brain. In the study, adults lifted 80 percent of their 1RM, or the maximum amount of weight they could lift for one rep. That roughly equates to the amount of weight they could lift for eight reps without breaking form.

There are a tremendous number of benefits to weight training, these are only a handful, however, I hope some of them are new to you, and perhaps could be the inspiration you need to get in the gym. There’s no need to kill yourself, all you need to experience many of these and more benefits is 30 minutes, 2-3 times a week. In the meantime, I’ll be here, guiding and encouraging you every step of the way. Let’s do this!

Amon 1-14198Adonis

How to Stay Motivated to Crush Your Fitness Goals

“People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” Zig Ziglar

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Often, in the fitness community, there is a rush to achieve a certain result as quickly as possible.

This leads to the use of steroids, growth hormone, ephedrine, and other harmful and unnatural substances. It may seem like no big deal to experiment with these kinds of drugs, but in reality to use these drugs is to cheat and misuse your body and mind. Like it or not, harming yourself to look good or be stronger is self-abuse.

This kind of abuse comes as a result of low self-esteem, and though it temporarily increases confidence, it is unsustainable in the long run and ultimately leads to even lower self-esteem. Remember, bodybuilding is an act of self love.

Any act putting one’s health at risk for the sake of vanity is not in line with true bodybuilding. Keep this in mind when temptations to take shortcuts come along. Bodybuilding is a journey, not a destination.

Still, with all that being said, how does one stay motivated day in and day out for decades? There is no simple answer to this question.What motivates some is of no consequence to others.

I’m sure you’ve heard that to stay motivated one needs a strong why. A strong why allows us to push through difficulties that would otherwise make us quit. People get into bodybuilding for all sorts of different reasons.

I find that on the surface it doesn’t really matter what gets someone into bodybuilding initially. What ultimately keeps us around is love. Some love the art of bodybuilding, while others love the challenge.

Some love the release, while others love the health benefits. There is no right way to be motivated, ultimately we are all motivated by love of something.

Take some time to think about what you love about bodybuilding. When you are connected to your love of bodybuilding, day to day motivation is almost effortless for the most part.

So what about those who don’t love bodybuilding? What about those who hate training and eating in a balanced way? I believe everyone loves something about bodybuilding, some of us just have to look harder to find out what that something is.

Working with a trainer can be very beneficial in this regard, as a good trainer is generally passionate about fitness, and passion is contagious. Knowing what you’re doing early on can help you to achieve your goals in significantly less time.

So then, what if someone doesn’t love anything about bodybuilding? Well assuming someone truly didn’t have a love for any aspect of bodybuilding, to that person I say, find a form of exercise you do love.

One that doesn’t feel like work. One that makes time fly. It could be biking, dancing, martial arts, gymnastics, hiking, swimming, jogging, calisthenics, or any other of the endless possibilities.

This is a far too often overlooked aspect of anyone’s health and fitness. At the end of the day, I bodybuild because I love it. I love training, being disciplined with my eating, and watching my body progress.

If I didn’t love it, there’s no way I would’ve trained almost daily for 17 years, and eaten a bodybuilding style 6 meals a day for almost just as long. Some people love training, but don’t enjoy being disciplined with their eating.

If this is you, figure out a way to get what you want, while still progressing toward your goals. Hating your training or diet is a sure sign that you won’t last. What you have to realize is that will power is a finite thing, and when it runs out, it’s gone.

That’s when you give into temptation, skipping workouts, abandoning your diet, which leads to feelings of guilt and shame, and the cycle repeats. You’re much better off creating a lifestyle where you can achieve your goals gradually, taking on new challenges as you’re ready. This is sustainable because it’s not based on deprivation and abstinence, but balance and moderation.

Conclusion

Let’s recap the tools to staying motivated long term.

  1. Steer clear of shortcuts. This is a marathon, not a sprint. Pace yourself, and enjoy the process.
  1. If you love it, you’ll stick with it. Therefore, find a form of exercise you do love. Maybe you don’t love every aspect of it, but you should enjoy it overall.
  1. Figure out your why. And make it meaningful. More than just, “I want to lose such and such weight.” Why do you want to achieve X Y Z? Get specific. Find out what emotions are attached to achieving that goal for you.
  1. Work with a trainer. This is optional, but can be a tremendous investment in your health.

Inevitably there will be times when you feel more motivated than others, but if you implement these tips, I guarantee you’ll be well on your way to achieving your fitness goals.

me b&w

Adonis