Lifestyle Changes, Not Diets, Work For Managing Weight

The Easiest Way to Get a Flat Belly

If your aim is to losing weight and get a flat belly you must have to adopt something that is very different: In some cases, miracles only happen if and only if you let them happen. If we asked any woman or man a question that from which part of their body they are not satisfied, a good percentage would answer that dissatisfied part of their body is their belly fat. If you think that, there is not any product that makes you fit again so, your thinking is totally wrong? There is a product that helps you and reduces maximum weight around 23 to 27 lbs. of weight, only in 21 days. In addition to this "miraculous product," you do not have any need to do a strict diet or even any exercise.

21 days flat belly fix

The product that gives to your hopeless life a new hope, that makes you fit and smart, it is "Fat Belly Fix", it is also called "21 Days Flat Belly Fix System". This product is basically a program, with which you can reduce your minimum 1 lb. of weight every day and within 21 days, it will give you a beautiful shape body without any exercise or without any diet plan, is this sound amazing? Yes, this is.

Who discovered the flat belly fix system?

This amazing system is developed by a SWAT leader, who is a cop and developed this system for his beloved wife, who gained a lot of weight in five years and tried each and everything for reducing weight but nothing worked. She got hopeless and then got very sick. SWAT leader for the sake of helping his wife took a step, he researched a lot and finally, he successfully discovered a system with which anyone can reduce 1 lb (1 pound) of weight every day without controlling their regular and normal diet.

Latest technique for reducing weight

"21 days flat belly fix system" is the different and latest technique for reducing weight, this system is completely safe, you don't need to worry about that something wrong happens with you, It could be a great resource for you to reduce belly fat, as you know how dangerous belly fat could be, It is a healthy and latest technique to get back a healthy and stylish life.

An effective technique for a flat belly

The flat belly fix system proves the effective weight loss power of ancient spices, through which we take the advantage of a recent scientific discovery that mixed with other modern ingredients for flat belly fixate. By using this system you can correct your own kitchen in minutes. Once, if you correct your kitchen, then automatically you will be able to get a perfect belly and a beautifully shaped body.

A useful system for fat burning

If you enter in this program, you will instantly access the secret of "Fat Burning" recipe which includes the spice, the right proportions of tea and other ingredients that are designed especially to reduce the fat of belly and also burn the fat of other parts of the body. This system worked as a fat destroying machine that gives your body perfect shape and you will look just like your dreams which you deserve to look. You should have to try this system, for looking more beautiful, more charming and smart.
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What Happens If You Lose Weight TOO FAST!

The Great Health Benefits Of Drinking Tea

Different Tea Types and Their Health Benefits

This article looks at the great health benefits of drinking tea.

Tea has been around for centuries - and there's a reason for that. In the East, it is regarded as a key to wisdom, happiness, and good health.

That is why it has attracted the researcher's attention in the West.

Currently, they have discovered the numerous health benefits of different tea types.Research has proved that it can aid with heart diseases, diabetes, and cancer. All good examples of the great health benefits of drinking tea.

Also, there are natural teas that help with weight loss, boost mental alertness and lower cholesterol. It as well appears that it has antimicrobial properties.So far, there are no known downsides of intake.

Katherine Tallmadge, an American Dietetic Association spokesperson states that tea is a perfect alternative to coffee. Reason being that tea contains less caffeine. More so, it is rich in flavonoids that reduce the risks of cancer and are great for the heart.While there are questions about how long you should steep tea and what quantity to drink, all nutritionists agree that any tea type is good. Better yet, nutritionists recommend people to take brewed teas instead of bottled ones. The brewed ones do not contain sweeteners or extra calories.From chamomile tea to hibiscus, from green to white, they are loaded with flavonoids and health benefits.

Here are different tea types and their health benefits.

Herbal Teas and Their Health Benefits

1. Rooibos

As an herbal tea, rooibos originates from South Africa. It is an extract from a red bush plant called rooibos. Why the South African people used rooibos is due to its medical properties.One research found that rooibos herbal tea might boost bone health. When combined with black and green, rooibos can boost the cells involved in bone density and growth.In fact, celebrities such as Gwyneth Paltrow, Anthony Hopkins, Hugh Jackman, and Angelina Jolie are taking advantage of the beauty and health benefits of Rooibos tea.

2. Peppermint

Among the most popularly drunk herbal teas in the whole world, peppermint is one of them. It is infused from dry leaves of peppermint plant. Its menthol component makes it have an appealing flavor and lovely aroma.This widespread use is due to its many health benefits. For one, peppermint tea contains antioxidant, antiviral, anticancer and antibacterial qualities. Moreover, the tea is used to aid digestive tract health.Hence, if you ever suffer from digestive discomfort either from indigestion, cramping or nausea, then try peppermint tea.Victoria Beckham loves to drink peppermint tea. She states that it helps with digestion and treats an upset stomach, all of which are good examples of the great health benefits of drinking tea.

3. Chamomile

Chamomile tea is extracted from the flowers of a plant called Asteraceae. The flower heads are then dried and diffused using hot water to make this chamomile tea.These colorful flowers produce a golden-colored tea. It has an apple and earthy-like taste. Hence drinking the tea is really light.The herbal tea comes with own health benefits. The tea type has calming impacts and people frequently use it as a sleep aid.To support these impacts, researchers carried out 2 studies.One of the studies involved 34 participants that suffered from insomnia.

These patients used to wake up in the middles of the night and faced challenges falling asleep. But after drinking chamomile tea extract two times a day their sleep problems reduced.The other study involved 80 postpartum female facing sleep issues. After taking chamomile extract for 2 weeks, their sleep quality improved and depression symptoms reduced as well.Apart from aiding sleep, chamomile tea has liver-protecting, anti-inflammatory, and anti-bacterial impacts.Another study shows that chamomile tea can indeed lower the symptoms of pre-menstrual syndrome. On the same note, the tea type improves blood lipid, insulin and blood glucose levels in people with Type 2 diabetes.Actually, a songwriter called Alanis Morissette sang the praises of chamomile tea. According to Alanis, this herbal tea is her favourite drink because it soothes her throat.

4. Hibiscus

Hibiscus tea is another herbal tea extracted from the beautiful flowers of the hibiscus plant. What's more, it has a pink/red colour and a tart, refreshing flavor. You can either enjoy it iced or hot. However, this ruby red tea has a sour taste and makes your mouth to twitch.Apart from its unique flavor and bold colour, hibiscus tea type contains health qualities.It aids in fighting oxidative stress and lowering high blood pressure. Several kinds of research have studied how the intake of hibiscus tea affects high blood lipid levels. Though several studies proved the tea was effective, a huge review study proved that those effects were not significant on blood-lipid levels.Another test-tube study found that hibiscus tea is very effective against the anxieties of bird flu. Nevertheless, no study proves that you can fight flu viruses when you take hibiscus tea.Further, many studies prove that hibiscus tea has positive impacts on high blood pressure. While most of those studies were low quality, drinking this tea might reduce high blood pressure.Another great study involved men soccer players. After drinking hibiscus tea for 6 weeks, their oxidative stress decreased.

5. Green

This is extracted from steamed tea leaves. It is widely studied because it contains high levels of EGCC. The antioxidants in green tea may prevent the growth of cancers such as colorectal, breast, bladder, stomach and lung. More so, the tea helps to burn fat, hinder blocking of the arteries, lower the risks of neurological issues such as Parkinson's and Alzheimer's diseases.Celebrity Johnny Depp incorporated green tea to his diet. Reason being the tea helped him lose weight for his act like a vampire in "Dark Shadows."

6. Black

Black tea has lots of caffeine as it is extracted from fermented tea leaves. In fact, it is the basis for flavored tea types such as chai and instant teas.Having said so, black tea benefits cigarette smokers the most. Drinking the tea may protect their lungs from damage that cigarette smoke might cause.

7. White

Different from black tea, white tea is unfermented and uncured. That is why white tea contents the most potent anti-cancer qualities in comparison to other more processed tea types.This short processing aids in maintaining lots of medicinal properties in the tea.

Those who love drinking it are familiar with its fresh smell and healthy taste.Besides, white tea comes with great health benefits. For one, it contains catechins, which have high anti-microbial and anti-oxidant properties. Additionally, catechins have been found to hinder the increase in blood pressure and lower cholesterol.

Another study carried out at the Pace University found that white tea can retard the development of bacteria that lead to dental caires, pneumonia, and infections.David Beckham is a football star that enjoys a cup it.

Perhaps it is the reason he's always calm while in the field.ConclusionTeas come in numerous varieties with delicious flavors and breathtaking smells. Better still they are naturally free of calories and sugar.Many herbal teas provide health-boosting effects. That is why modern science has started to acknowledge their traditional uses. You should feel free to try tea such as Rooibos (the read tea).

As touched earlier, Rooibos tea benefits bone density and growth. Additionally, this tea type lowers the risks of heart diseases. We trust this article provides information on the great health benefits of drinking tea, however should you have any questions please contact us.

An article that looks at the health benefits of different Teas. Learn how tea can help with Digestion, Sleep, Weight loss and Diabetes.

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9 Habits For PERMANENT Weight Loss

Weight Loss - The Best And Worst Steps to Take to Kick Start Your Diet Plan

If you are on a healthy eating diet plan right now, there is one thing you can be sure of: there are some major do's and don'ts. Too many people get into the habit of looking at one aspect of the plan and focus on that exclusively. For instance, it might be calories, so they think about their calorie intake, and that becomes their primary focus. They look at eating low carbs, and carbohydrates become their primary focus 24 hours a day.

It is crucial you do not miss the big picture here. Take a step back and look at the best and worst steps you could take on your diet plan...

Best: Eat More Greens. There is no doubt about it; you need to eat more greens. Any fresh produce will do. Get it in - the more, the better.

Worst: Drink Your Calories. One point to focus on avoiding is drinking your calories. When you drink your calories, you are not going to get the same satiety benefits you would if you ate them; therefore you may find yourself consuming more calories than you initially planned. Focus on food calories and drink water. The only exception to this is with protein powder shakes.

Best: Add More Protein. Speaking of protein powder, do focus on including more protein in your diet. Most people are not eating enough, so more will do you well. Chicken, fish, turkey, lean steak, eggs, protein powder - all are excellent sources.

Worst: Go To Extremes. Another step you can take is to ensure you do not go to extremes. Avoid eating an ultra-low calorie diet plan as this will only lead to a sluggish metabolism and stalled fat loss.

Avoid cutting all carbs or fats out of your diet plan - you need those nutrients. Balance is critical.

Best: Eat More Omega-3 Fats. It is essential to take in enough omega-3 fatty acids, and this is another area where many people fall short. Omega-3 fatty acids are one of the healthiest nutrients you can eat, so be mindful about including them. Salmon, flaxseed, and walnuts are all great choices.

Worst: Forget About Nutritional Value. Finally, make sure you do not become so caught up in watching the calorie numbers you forget to consider the actual nutritional value of the food you choose. Does the food contain sufficient nutrients for example, or will the food be considered empty calories? A diet full of processed foods is never going to be a good option.

If you keep these tips in mind, you should be on your way to eating healthier than ever.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Why Weight Loss Is All In Your Head | Drew Manning on Health Theory

Can Fat Return After Liposuction

There are reasons why liposuction has become so popular in a very short period of time. You can achieve the desired shape of your body within no time, as through liposuction you can get quick results.

Liposuction is not only opted by people who are over weighted, but also popular in between people who are very active but for some reason, they are unable to get rid of accumulated fat from certain areas of their body, even after following diet plans and working out regularly.

Even though liposuction surgery has benefited a lot of people, but for every new patient who wants to undergo this surgery has common questions regarding the procedure, which could be "will liposuction remove the fat permanently or can the fat return after the surgery"

Will liposuction remove the fat permanently?

No matter what technique your cosmetic surgeon opt for your liposuction, the only results your cosmetic surgeon will target is to remove fat cells from all the unresponsive pockets of fat cells, permanently.

And yes, through liposuction surgery fat cells are permanently removed.

Can fat return after the liposuction surgery?

Post liposuction treatment if the patient follows all the instruction provided by your cosmetic surgeon, chances are next to nil that your fat will return.

But in case, if you are a bit sloppy in maintaining the diet plan and workout suggested by your cosmetic surgeon, chances are that fat cells can redevelop, but results from liposuction surgery will be visible.

So you might not see a massive difference after surgery but, your body overall shape will improve after you opt for a liposuction surgery, then to people who do not opt for the surgery.

Let's understand returning of fat cells after the liposuction treatment through an example:

Suppose 'A' is our patient.

Weight before surgery 100 KG

Removed from body 10Kg

New weight post-surgery of A is 90 KG

Now, if 'A' gains 6 Kg weight post liposuction surgery than the new fat cells will grow in different areas of the body and will attain a great body shape.

But in case, if 'A' gains 20% weight of new body weight, which will be 18 Kg post liposuction surgery, chances are that 'A' will not attain very good results post-surgery.

How to stop the fat cell from redeveloping after liposuction surgery?

The best ways to retain results attained post-surgery are:

• Opt for a healthy lifestyle
• Follow all the post-surgery precautions given by your cosmetic surgeon
• Increase protein and healthy carbohydrate intake and reduce caloric consumption
• Eat small meals throughout the day instead of eating big meals and never skip your meals as scheduled
• Drink a lot of water to keep your body hydrated
• Workout regularly

Thus for good results after liposuction surgery you need to follow all the post-surgery instructions given by your cosmetic surgeon and fat cells will never return to areas where the liposuction procedure was conducted.

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WEIGHT LOSS MISTAKES » + how to succeed

Obesity and Strokes

Every year, we find several people suffering from a stroke all around the globe. Out of these, many strokes prove to be fatal.

The relation between obesity and strokes has been a major subject of several studies for many years now. Although the risk of a stroke increases with age, it has been seen that many people who suffer from a stroke each year also suffer from either obesity or other obesity-related disorders.

Symptoms of a Stroke
Understanding the various warning signs and symptoms of a stroke is critical to ensure quick medical treatment. Some of the symptoms include:

• Numbness or tingling sensation in any part of the body or face
• Severe, unexplained headaches
• Unexplained weakness or dizziness
• Trouble in expressing ideas or pronouncing simple words
• A sudden fall
• Difficulty in understanding simple words or questions
• Losing vision - partly or completely

Each of these signs indicate a medical emergency. If you experience any such symptoms, visit a hospital immediately.

While doctors agree that certain people are more prone to having a stroke, they also suggest that maintaining a healthy weight and lifestyle can lower the risk in several cases. Repeated studies have shown that each unit increase in BMI is associated with an increased risk of stroke to some extent.

The brain relies heavily on the carotid arteries and vertebral arteries in the neck for its blood flow. High blood pressure is considered to be the leading cause of stroke along with other contributing factors such as diabetes, sleep apnea, heart enlargement, and metabolic disorders. Obese people are highly prone to all these medical conditions, and this can affect the proper functioning of the circulatory system.

As a result, the blood flow to the brain gets constricted, thereby increasing inflammation and adding stressors to the blood vessel walls. This clearly shows that obese people are at a higher risk of getting a stroke.

In such a scenario, many obese patients are undergoing bariatric surgery to reduce the risk of obesity-related disorders. A weight loss surgery is known to drastically reduce the risk of strokes and other cardiovascular diseases.

In fact, bariatric surgery for diabetes is becoming increasingly popular as it can reduce the risk of obesity-related disorders and strokes.

Any bariatric procedure has the potential to help patients achieve their long-term goals of maintaining a healthy weight. However, patients must ensure to take proper precautions post-surgery, and undergo the procedure only under the strict guidance of the top obesity surgeons who have years of experience in performing several bariatric procedures and transforming the lives of patients.

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How To Lose Weight Fast and Easy (NO EXERCISE) - Weight Loss - Lifestyle - Healthy Diet - Abigale K

Today Is Still the Day

"There are two days in the year where you cannot do anything - YESTERDAY and TOMORROW. Only today can you be happy, smile, dream, love, and be thankful." - Pablo

Mindfulness is a huge buzz-word today but being present in the moment and living in a mindful way has been proven to improve health. This is true of all aspects of health, including weight loss. You may have made mistakes that have led to being overweight now, but that is the past. Yesterday. You can't change that.

You may want to do things differently in the future so that you change your results. I applaud you for that but still that is in the future. Tomorrow. You can't do anything about that either - yet.

What you can do is make a change today. Today is the only day you have to work with. It is where we live. The only moment you can change is the one you are in right now.

That is why I called my book, which is now available on Amazon, Today is Still the Day. Today will always be the only time we have to make changes that will have an impact. We will be able to look back on what we did today and assess whether it worked well or not. We can plan ahead but we still have to implement that plan in the moment.

Your perception determines your reality and consequently your behavior. We all have filters created by our past experiences and beliefs that we see life through. Those filters determine how you feel about things and in turn will determine whether you succeed or fail.

For instance if you have tried to lose weight before and haven't succeeded, even if you are using a totally different plan this time, by simply running on autopilot, you will still see your efforts through the filter of your past failure and feel as though it is a losing battle. You may not even be totally conscious of thinking those things, but your subconscious runs your life and that's where your filter resides.

I talk about "refocusing your lens" in the Today is Still the Day plan. What that has to do with is adjusting your filter by becoming aware of it. You can slip off your plan and see it as a failure or you can consider it a lesson learned and move forward smarter.

You can look at a new way of eating as an adventure you will enjoy that will move you toward achieving your fitness goals and a healthy life, or you can look at it as depriving yourself of foods you love. You will totally miss the fact that you will be trying new foods that you may just (and probably will!) enjoy even more. But it all depends on how you see things.

While what you eat and how active you are have a huge impact on your success or failure in getting to the healthy goal you've set, it ALL begins in your thinking NOW.

And you are in control of that! That is very good news because very little seems to be within our control. Your filter is something only you can adjust. That makes you very powerful, maybe more than you ever realized, and has a direct impact on how you feel today. And today is the only day you have.

So I would like to encourage you to open this gift God has given us of today - it is called the present after all! And I would encourage you to consider purchasing my book so you can begin, today, making some changes that can make a huge difference in your tomorrows. It would make a thoughtful gift too!

Ann Musico is a holistic coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

Health is more than just the absence of illness. Let Ann show you how to create a life of passion and purpose, wholeness and harmony.

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My 3 Month Bikini Body Weight Loss Transformation with Freeletics Running

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

SIMPLE DAILY HABITS FOR HEALTH, FITNESS AND WELLNESS (70 OF THEM!)

One of the biggest road blocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you're trying to juggle work, family, relationships and more. (Believe me - I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you'd prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!

70 HEALTHY HABITS TO PRACTICE

NUTRITION & EATING

Add in a new color food (yellow, red, green, purple, white, orange, blue)
Try a new food
Eat at least 1 serving of fruits and vegetables daily
Use portion control
Eat all unprocessed foods
Have a no sweets day
Drink water
"Healthify" an otherwise unhealthy meal
Have protein at each meal (can be animal or plant based)
Chew your food completely
Eat without distractions
Eat sitting down rather than standing up
Meal prep
Limit caffeine in the afternoon
No white/refined carbs
Look ahead the menu if going out to eat so you can decide which healthy item you'll have
No artificial sweeteners
Add in healthy fats
Stop before you're stuffed (you can have the rest later)
Take a multi
Get in your Omega 3s
Take quick snacks with you if you'll be traveling or on the go
Seek out recipes from cookbooks or online blogs if you need inspiration

FITNESS & MOVEMENT

Make time for recovery (stretch, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (tempo, sets, reps, weight, interval time, etc)
Take your workout outside
Track your progress so you know what's working and what isn't
If you're not sure where to start - seek help from a professional so you can get going
Take a walk
Something is better than nothing (even 5 minutes)
Take advantage of vacation time and get in regular workouts
Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking, cross country skiing)
If it causes you pain, don't do it (injury pain)
If you have injuries - seek out a professional to fix the root of the issue
Challenge yourself a little more today than you did yesterday
Help a friend get to the gym if they're lacking motivation
If you can't get to the gym, do a workout at home (push ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on... )
Take the stairs
Park in the space furthest away from the building
Use a standing desk or appropriate area where you can stand
Get up every 15-30 minutes to walk around the office or the building
Break a sweat
Schedule your workout before work (if you never get to it after work)
Walk to lunch
Walk to work
Bike to work
If you're traveling, scope out gyms or walking/running routes so you can still get in workouts

MIND BODY WELLNESS

Meditate
Start a gratitude journal
Write down something positive about yourself or your life each day
Name 3 wins from yesterday
Name 3 wins you want from today
Get outside and into the fresh air
Take a nap
Read 5 pages a day
Turn electronics off at least 2 hours before bed
Have a no phone or tv night
Go a full week without tv
Deep breathe
Go to a yoga class
Get a massage
Get a fascial
Relax by the pool or ocean
Create a vision board and look at it often
Identify which stressors need to be eliminated from your life and create a plan to do so
Plan a vacation (something to look forward to is always a good thing)
Get a mani/pedi with a friend
Diffuse essential oils in your home
Make time for a friend or family member

TO SUM IT UP

Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you're willing to be consistent. Start small. That's why I created this list - so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness and wellness. Do what you can with where you're at.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a weight loss boot camp offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

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10 Simple Habits to Lose Weight Naturally

FAILURE - Best Motivational Video Speeches Compilation for Success, Students & Entrepreneurs

How Far Is A 5K Race

Running a 5k is becoming a very widely held goal for many beginner runners, it seems to be something that is easy to imagine doing and for a complete newbie not too daunting a prospect.

It's a distance which with a little constant training most people could build up to running without rest in as little as 6 to 8 weeks.

Many charity events and road races now use this specific distance as it's a good starting point for most folks and you don't have to be an elite athlete or a gym junkie to contemplate doing one.

But just exactly how far is 5k.

Well in a nutshell, it is 3.1 miles.

Depending on whether you're looking at the distance as a metric or the old imperial system.

If you want the answer in kilometres, over a distance of 5 kilometers, there are 5000 metres or 16,404 feet

If you want the answer in miles, over a distance of 3 miles there are 5,469 yards.

As a relatively unfit beginner, you should expect to be able to complete this distance in around 35 - 40 minutes. Although this would be very much a starting point and anyone who had a basic level of fitness and wasn't overweight could run much faster than this.

5k runs have grown to be a very popular way for charities to build both funds and awareness of their individual causes. Many people decide to choose charities which have a particular importance to them, for example they might have lost a relative or friend to a certain disease or know someone that is struggling with an illness that is supported by that particular charitable organisation

5k races are the shortest distances for beginners to take part in, but you still need to be fully ready if you're going to give it your best shot. The truth is most people are physically able to run a 5k, but they don't simply because they don't get the right training advice.

If you've often wondered how far is 5k and are thinking about running one, then you should stick to a schedule designed actually for a your level of fitness. There's nothing worse than following an exercise regime that is too advanced for you because it is demotivating and soul destroying trying to keep up with a running plan that is too difficult to complete.

If you've ever thought about getting up off your couch to run a 5k and have a couple of minutes to spare then I'd recommend you go and grab my new FREE report. You'll discover 5 simple tips that will instantly make you a better runner. My name is Jago Holmes CPT, I am a certified personal trainer and I strongly urge you to grab yourself a free copy of my running report - 'Running Made easy' before you start your training - www.couchto-5k.com

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Denzel Washington's Life Advice Will Leave You SPEECHLESS

Putting Off Exercise? Two Ways to Regain Motivation and Stop Procrastinating Workouts

Today is the day!

You told yourself you'd hit to the gym after work. But work was more hectic than you thought. Now you're drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading - along with your motivation.

You know you should get that workout in.

But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can't get yourself to get up. So then you decide you'll workout tomorrow instead. But this too is questionable.

This cycle can go on for days... weeks... even months. And it's frustrating because part of us wants to work out, and knows we'll feel so much better once we do - but another part of ourselves would rather just crash on the couch.

So why do we procrastinate workouts?

Let's look at three culprits:

1. I'm Too Busy

2. I Don't Feel Like It

3. I Can't Wake Up In Time

1) I'm Too Busy

Have you found there are "more important" things to do than getting to the gym?

Maybe there's paperwork to catch up.

Maybe there are clothes to fold.

Maybe you have to make dinner.

The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

2) I Don't Feel Like It.

Some days we just aren't in the mood.

We're tired.

We're stressed out.

We're not feeling motivated.

Because we're not in the right mood, we wait until a "better day" or when we're in a "better mood".

Behind this reason is often the belief that, "I need to be motivated before I act" - which is FAR from the truth. I've met many fit people and some days they are gung-ho and super-motivated but sometimes they aren't - but they work out anyway. Lack of motivation doesn't stop them.

3) I Can't Wake Up In Time

Mornings can be rough.

The alarm disrupts our perfect slumber. So we hit snooze once... twice... a dozen times until finally we frantically have to get ready for the day.

Maybe the bed is too cozy

Maybe it's too cold outside

Maybe you're too tired.

It can be tough waking up, especially if you're a night owl. Or if you're in the habit of snoozing your alarm clock. Sure - exercising in the morning has benefits. But if the mornings don't work, find a time that does. For some people, lunch hours or evening works much better for them.

So it could be any one of these or combination of these. Whatever the reason, let's look at two ways to prevent this cycle of procrastinating workouts.

Imagine The Finish Line

As you imagine your next workout, what comes to mind?

Do you imagine how pleasant and enjoyable it's going to be?

Do you think about how happy you're going be while doing it?

How much fun you're going to have?

Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises... how hard it will be... how tired they'll be... how sore they'll be... everyone watching them...

It's easy to see how they talk themselves out of it.

Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let's take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out.The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits' mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased graduation rate by 50%!

One habit was known as "Imagining How Good It Will Feel".

When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.

Here's how you can use this:

Visualize A Successful Workout

Imagine yourself successfully completing the workout.

Think about how good that will feel at the end.

Feel that success and that accomplishment.

Even if it's just one workout, it's still an accomplishment.

Even if you can't perform as well as you used to, it's still an accomplishment.

Visualize it as best as you can.

Bring in as many senses as you can.

And you don't have to focus on the completing the entire workout. You can use this for certain parts of your workout; using something Potterat calls "segmenting."

In an interview with Business Insider, Potterat states:

"If you're thrust into a seemingly overwhelming, stressful situation, the best thing you can do is just kind of manage one step at a time and focus on what's controllable."

Pick out certain exercises and how they will feel once you've accomplished them.

For me, I don't enjoy doing pull ups. If I imagine doing pull ups, it's not very motivating. But if I imagine what it's like after completing pull ups, it's very motivating. Use it for certain exercises.

When you break it down like this, it's somewhat like crossing off items on a checklist. You can give yourself a surge of accomplishment by finishing each of those small steps.

Here are some additional aspects you can focus on:

When you're done how much more alert and energized will you feel?

How much more peace of mind will you have after the work out?

How much better will the rest of your day feel?

Do you think that feeling of accomplishment will carry with you the rest of the day?

5-Minute Commitment

Working as a fitness professional, I learned that the most successful clients had certain things in common.

One of which was the quantity of workouts they did on their own (called "off-day workouts"). In many cases, these would make or break people. You see, when people need to show up for a session with a trainer, they have accountability. So it's not too difficult to show up.

But it's a different story when they have to show up on their own.

So I gave them a challenge.

Even if you're tired.

Even if you don't feel like it.

Even if you're not motivated.

Even if you're not in the mood.

5-Minute Commitment

1. Workout for 5-minutes
2. If after five minutes you still aren't feeling it, then go home.

Well, guess what?

In most cases, they'll finish the entire workout. Instead of waiting for motivation to strike them like lightning, they acted their way into motivation. It's similar to the quote by William Butler Yeats, "Do not wait to strike till the iron is hot; but make it hot by striking."

Commit yourself to just five minutes.

Worst-case scenario, you still accomplish a small workout.

Best-case scenario, you finish the entire thing.

For more ways to fight procrastination and boost your discipline to power through projects, workouts, and tasks - check out http://www.elitelifecoaching.net/procrastination-and-productivity

Article Source: https://EzineArticles.com/expert/Kelan_Ern/2505646

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