f you have made the difficult decision to reduce - congratulations! For most, committing to their own health is the most difficult part. But in spite of self-motivation, many people find they do not know what exercises to perform for rapid weight loss.
There are three main forms of exercise: aerobic exercise, such as skipping rope; flexibility exercises, such as yoga and other forms of stretching; and strength training, such as weight lifting and resistance exercises.
Aerobic and strength training will help you work off the most calories. Since how much weight you lose is dependent on either burning more calories or consuming less, it is best to concentrate on these at first to ensure your self motivation persists as you drop pounds.
Generally, thirty minutes of aerobic exercise three times a week is ideal. Build the duration and frequency as you improve.
But many people whose self-motivation has helped them to begin an exercise for weight loss program ignore the importance of strength training. Aerobic exercise burns more calories initially, but lifting weights increases muscle mass, and muscle burns more calories than fat. A pound of muscle uses 35 calories per day to function at rest; a pound of fat uses only two calories for the same function.
The fitness consensus used to tell us that to "build" muscle, you should use fewer reps (3-5) at higher weights, and to simply "tone," higher reps (12-15) with lighter weights was the best way. But there is no such thing as "toning." Definition that results from what's mistakenly called toning results because you have lost the layer of fat covering muscle, making the muscle more visible. The size of the muscle underneath depends on how strenuously you train.
You must "tear down" the muscle so it can rebuild itself afterward. In fact, you do not build muscle while working out but you do in the days afterward when it's "resting." The general rule for strength training is beginning with three sets of 8-12 reps at a weight that leaves you nearly incapable of completing the entire set. Then, rest for 30-60 seconds before starting your next set.
Don't be discouraged if you're not able to complete all of the reps on every set. In fact, use that to determine when to add weight. If you are doing each set without any muscle strain, you will want to add weight.
Self-motivation compelled you to start, but most have a difficult time keeping the pace. It helps understanding that the source of our motivations is a belief. Consider it: If you did not believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat.
Learning what ideas motivate you is key to losing weight, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of self-hypnosis. And there are NLP methods that can create exercise motivation because, over time, desire to exercise for weight loss alone likely won't be enough to keep you working out.
Your primary task is naming the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are usually intangibles: money would not be highly valued criteria, but the security, freedom or fun that money can bring would be.
Next, determine what you need to believe to feel highly motivated to exercise. It's vital to bear in mind that logic has nothing to do with belief. Things do not have to be logical to believe them. You may realize you already have a belief that contradicts this new idea. That’s okay.
While understanding what motivates us is important, hypnosis exercise motivation therapy can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by modifying the computer codes in your brain, so you believe ideas that motivate you.
Belief systems are based in our unconscious mind, which is like a computer. Computers do not have the capability to reason. The input controls the output. The methods used in hypnosis for exercise motivation therapy can make you believe almost anything, as long as you are willing to believe.
You start by creating an image in your mind that illustrates something you already believe, such as, "I love my children." Then you learn to calibrate the elements or 'Submodalities' of that mental belief picture.
Next, you make a mental picture that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I will look great and my marriage will get better." Then you learn how to adjust the Submodalities of this mental image to correspond with the Submodalities in your calibrated belief picture. Conversely, if a belief is holding you back, the same technique can change that belief to doubt.
Self hypnosis for motivation that incorporates NLP can give you something of an internal personal motivator. Using an exercise hypnosis motivation program ensures that the zeal you started with persists until reaching your objective, and then helps you maintain that objective.
Author: Alan B. Densky
There are three main forms of exercise: aerobic exercise, such as skipping rope; flexibility exercises, such as yoga and other forms of stretching; and strength training, such as weight lifting and resistance exercises.
Aerobic and strength training will help you work off the most calories. Since how much weight you lose is dependent on either burning more calories or consuming less, it is best to concentrate on these at first to ensure your self motivation persists as you drop pounds.
Generally, thirty minutes of aerobic exercise three times a week is ideal. Build the duration and frequency as you improve.
But many people whose self-motivation has helped them to begin an exercise for weight loss program ignore the importance of strength training. Aerobic exercise burns more calories initially, but lifting weights increases muscle mass, and muscle burns more calories than fat. A pound of muscle uses 35 calories per day to function at rest; a pound of fat uses only two calories for the same function.
The fitness consensus used to tell us that to "build" muscle, you should use fewer reps (3-5) at higher weights, and to simply "tone," higher reps (12-15) with lighter weights was the best way. But there is no such thing as "toning." Definition that results from what's mistakenly called toning results because you have lost the layer of fat covering muscle, making the muscle more visible. The size of the muscle underneath depends on how strenuously you train.
You must "tear down" the muscle so it can rebuild itself afterward. In fact, you do not build muscle while working out but you do in the days afterward when it's "resting." The general rule for strength training is beginning with three sets of 8-12 reps at a weight that leaves you nearly incapable of completing the entire set. Then, rest for 30-60 seconds before starting your next set.
Don't be discouraged if you're not able to complete all of the reps on every set. In fact, use that to determine when to add weight. If you are doing each set without any muscle strain, you will want to add weight.
Self-motivation compelled you to start, but most have a difficult time keeping the pace. It helps understanding that the source of our motivations is a belief. Consider it: If you did not believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat.
Learning what ideas motivate you is key to losing weight, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of self-hypnosis. And there are NLP methods that can create exercise motivation because, over time, desire to exercise for weight loss alone likely won't be enough to keep you working out.
Your primary task is naming the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are usually intangibles: money would not be highly valued criteria, but the security, freedom or fun that money can bring would be.
Next, determine what you need to believe to feel highly motivated to exercise. It's vital to bear in mind that logic has nothing to do with belief. Things do not have to be logical to believe them. You may realize you already have a belief that contradicts this new idea. That’s okay.
While understanding what motivates us is important, hypnosis exercise motivation therapy can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by modifying the computer codes in your brain, so you believe ideas that motivate you.
Belief systems are based in our unconscious mind, which is like a computer. Computers do not have the capability to reason. The input controls the output. The methods used in hypnosis for exercise motivation therapy can make you believe almost anything, as long as you are willing to believe.
You start by creating an image in your mind that illustrates something you already believe, such as, "I love my children." Then you learn to calibrate the elements or 'Submodalities' of that mental belief picture.
Next, you make a mental picture that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I will look great and my marriage will get better." Then you learn how to adjust the Submodalities of this mental image to correspond with the Submodalities in your calibrated belief picture. Conversely, if a belief is holding you back, the same technique can change that belief to doubt.
Self hypnosis for motivation that incorporates NLP can give you something of an internal personal motivator. Using an exercise hypnosis motivation program ensures that the zeal you started with persists until reaching your objective, and then helps you maintain that objective.
Author: Alan B. Densky