When I walked on the court that day, it was my exact vision. I felt like I was stepping into the role I was made for, and I just demolished them! It was effortless; the movies I saw in my head seemed to have their own projector, and whenever I closed my eyes, it would run. They also see pictures of their bodies the way they want them to look when they reach their ultimate goal. Three time Mr. Olympia Frank Zane said that he mentally saw himself winning the Mr.
Olympia at least one million times before it actually happened. Former Ms. When you have that in your brain, the physical body just seems to respond. Its important to tell yourself you are good and you look wonderful. Some people see clear vivid pictures, while others get only impressions. What follows is a composite list of some real goals from some real people who have completed my personal coaching programs.
Use this list to generate some ideas for starting a list of your own. I am fitting into my Gap stretch jeans, size 4, by early November and looking so good in them when I wear them to work that I leave all the guys' jaws on the floor.
I am a fitness magazine success story. When my success story is published, one of the star fitness photographers is calling me for a photo shoot and including me in the next swimsuit edition.
I fit perfectly into the slinky black suit I bought this summer and I am wearing it to work. I am learning enough about my body, diet and exercise that I am easily staying within pounds of my optimal weight for the rest of my life. I am celebrating the New Year with clearly visible abs. I wake up every morning at 6 to fit in my first meal and cardio before 7 - yes, I am a morning person!
I eat 5 meals a day with proper ratios of lean protein, carbs, fats always on time at 3 hour intervals. I stay well-hydrated and purify my body by drinking a gallon of water every day. I strive to constantly improve my body and optimize my genetic potential. I deserve to be healthy and super fit. I help those close to me choose healthier habits by leading by example not nagging and being a reliable source of health and nutrition information.
I am developing clean eating and consistent exercise habits that are so ingrained into my lifestyle that they stay with me for the rest of my life. Men: I am so happy and thankful now that my body fat is in the single digits.
I am keeping up these lifestyle changes when the week program is over. I always carry my goal card with me at all times and read it as often as possible at least three times a day. I know this is a little fast but it is my dream for New Years Eve — I can do it! I look awesome, I feel great, and I'm ready for some summer fun.
I am buying all new clothes to show off my new, lean body: Killer suits, nice shoes, nice casual stuff. I am now leaner than I was 30 minutes ago after finishing every cardio workout Heads are turning when I take my shirt off. I look good with my shirt off I am taking on being a body builder and learning about body building for tone and definition, not massive bulk.
I am continuing the coaching program for another 3 mo and losing another 24 lbs. I am designing my weekends and vacations to include healthy activities. I eat six, moderately sized meals every day, each with a serving of lean protein and a complex, all natural carbohydrate and I prepare my food in advance every morning. What you should do every time you reach a goal. Every time you achieve a goal you should do three things: 1. Did you have a great week of dieting and training?
If so, go out and splurge! Treat yourself. Pamper yourself. Take a trip. Get a massage. Keep a list of your achieved goals. You will reach many, many small goals on your way to your ultimate goal. Set new goals continually.
In truth, there never really is an ultimate goal because if there were, and you reached it, what then? When the day arrives that you no longer have any goals, your life ceases to have meaning.
Success is traveling towards the goal, not the goal itself. In those tapes, Robbins discussed the importance of setting goals.
As I listened to the cassette on goal setting, Robbins urged me to "stop the tape now and do the goal setting exercise.
He said in a teasing voice, "If you just kept listening and you didn't stop the tape and write down your goals, stop the tape and do it now. I just kept listening. Then I thought about the Tony Robbins tape. I remembered that even though I definitely knew what I wanted, I never took the time to write it down and read it every day.
It was amazing — it was almost uncanny! Then I made a new list, with bigger, better goals that I am still working on to this day - and I know I will achieve them too. Don't worry if it's not "perfect," just start writing. You can always go back to it later and edit. Do it now! You can get a temporary weight loss with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses become increasingly difficult. Worst of all, you get progressively fatter on less food.
Dieting actually makes you fatter! Most conventional diet programs call for extremely low calories: or less for women and or less for men. Any time you restrict calories drastically like this, you will lose weight. The second problem is that most of the weight you lose from low calorie dieting is muscle, not fat. If they did work, then how do you explain the huge obesity problem today?
And why is it getting worse? According to the National Institute of Health, there are over million overweight people in the United States. As soon as your body senses a food shortage, these defense mechanisms start to kick in. If you eat fewer calories than you burn, you will lose fat.
Simple mathematics, right? Well, not exactly. If fat loss were as black and white as calories in vs. And how is it possible for someone with a calorie maintenance level to eat only to calories a day without losing any weight? Using the strictly mathematical model, if you cut out calories per day from your maintenance level, that will add up to a calorie deficit in one week.
There are calories in a pound of stored body fat, so cutting out calories a day should — in theory — produce a weight loss of two pounds per week. Actual real world fat loss rarely works out with such mathematical precision. What if the person began the diet weighing pounds, would he disappear? Why does this happen? Furthermore, there were no supermarkets ten thousand years ago - if people wanted to eat, they had to either grow their food or kill it.
The starvation response evolved in humans to ensure the survival of the species. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy.
If you continued to burn calories at your normal rate, your limited reserves of stored energy would be exhausted quickly and you would die very soon after you food supply was cut off. The starvation response keeps you alive longer. The consequences of low calorie dieting are automatic and unavoidable. The responses are metabolic, hormonal, and psychological in nature, and include: Decreased metabolism, loss of muscle, increased activity of fat-storing enzymes and hormones, decreased activity of fat-burning enzymes and hormones, decreased thyroid output, increased appetite, increased chance of regaining weight, and decreased energy and work capacity.
Very low calorie diets slow down your metabolic rate The first thing that occurs during a severe calorie shortage is a decrease in your metabolic rate. The lower your calories, the slower your metabolism becomes. Simply put; when you eat less, your body burns less. When you eat more, your body burns more. After a while, you have to adjust and save money, and change your lifestyle. The same is true with a calorie intake that is simply too low.
When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories. This is why, after prolonged low calorie dieting, you can eat very little food and still not lose weight. This also explains why it is so difficult to lose those last 10 or 20 pounds. Very low calorie diets make you lose muscle The most devastating effect of the low calorie diet is the loss of muscle tissue.
Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. This process is known Gluconeogenesis — converting muscle into glucose. This includes skeletal muscles, and internal organs, even your heart muscle!
Many diets, especially those that are low in carbohydrates, cause large losses in water weight. The initial weight loss on most diets is very deceiving, giving you only the illusion of success. Even with exercise, if a diet is too restrictive, much of the weight loss will still be lean tissue.
Very low calorie diets increase activity of fat-storing enzymes and decrease the activity of fat burning enzymes The chief fat storing enzyme is called Lipoprotein Lipase LPL. When you drop your calories too low, your body will produce more LPL and less fat burning enzymes. Very low calorie diets decrease output of thyroid hormone. The Thyroid gland is largely responsible for the regulation of your basal metabolic rate the rate at which you burn calories at rest.
When your body senses a severe reduction in calories, there is a corresponding reduction in the output of active thyroid hormone T3. The result is a decrease in your metabolic rate and fewer calories burned. Very Low calorie dieting increases the chance of rebound weight gain Almost everyone loses weight initially on a very low calorie diet, but it never takes long before the body catches on and starts conserving energy.
Once you hit the plateau, it becomes much harder to keep losing weight even if your calories are extremely low. They go off their diet, the weight creeps back on and their body fat ends up back where they started only now they have less muscle and a slower metabolism.
With a slower metabolism, what used to be a maintenance level now becomes a surplus, and the weight comes right back on. Most people gain back all the weight they lost— and some gain back even more, leaving them fatter than when they started. With each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food. Very low calorie diets increase appetite and cravings.
When your body goes into starvation mode, this triggers increased appetite and cravings in an attempt to get you to eat more food. The hunger and cravings can be so strong that you become ravenous. Few people have that much willpower. Very low calorie diets decrease your energy and work capacity Low calorie diets leave you tired, lethargic and unable to sustain high levels of activity or intense workouts.
There is a direct relationship between calories consumed and the physical work a person can do. The ability to train hard aerobically and with weights is critical for your long-term success at fat loss. Why dieting can actually make you fatter. His goal is to lose lbs. In the 1st week he loses 5 lbs.
The second week he loses 4 lbs. Weeks three through six he loses three pounds per week for a grand total of twenty-one pounds lost. Our dieter now weighs lbs. Judging by the scale alone, he has succeeded in his goal. On closer examination, however, we find that he has not been so successful after all. After the diet lbs. Weight loss: 21 lbs. Fat lost 9. Lean body mass lost: Fifty five percent of his weight loss came from lean body mass.
The drop in lean body mass has decreased his basal metabolic rate so he is now burning fewer calories each day than when he started. This has set him up for a relapse.
Few people have the desire or willpower to stay on low calories for long. Therefore, the number of calories that used to maintain his weight now causes him to gain weight. As the weeks pass, the weight gradually creeps back on until he finally gains back all the fat he lost plus a little extra for interest 6 weeks after the diet ends: lbs. Now he is right back at pounds where he started, with only one difference: He has less muscle, more fat, and a slower metabolism than when he began.
He has damaged his metabolism and it will now be harder than ever to lose weight. You must give up the entire concept of dieting on very low calories to lose weight. Temporary dieting can only produce temporary results.
You must use other methods. You have to change your entire attitude about nutrition and exercise. Once a habit is firmly established — good or bad - it takes enormous strength to break it. It can only be achieved by adopting new exercise and nutrition habits that you can maintain for the rest of your life. Depending on your goal, you may need to make your diet more or less restrictive at certain times, but you always must maintain a baseline of healthy eating habits that never change.
When you want to lose body fat, all you need to do is simply eat a little bit less of those same foods and exercise a lot more. Nature abhors a vacuum. The best way to get rid of undesirable habits such as poor nutrition or inactivity is by replacing them with new ones, not attempting to overcome them with sheer willpower.
Achievement expert Brian Tracy likens this to covering up a bad paint job by layering over with a new paint that is thick enough so the old paint disappears. The new habit then takes over as the old one is filed away in the subconscious mind. Orison Swett Marden put it this way: "The beginning of a habit is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably.
Be patient — everything is difficult in the beginning. For a new behavior to become permanently entrenched into your nervous system, it could take months. However, the roots of nutrition and exercise habits can be formed in just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making your new habits as effortless and natural as brushing your teeth or taking a shower.
Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest. With more muscle, you burn more calories even while you sleep. The most efficient way to burn more calories and lose more body fat is to gain more muscle.
Use a small calorie deficit. To lose body fat, you must be in negative calorie balance a calorie deficit. You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both.
The most efficient approach to fat loss is to decrease your calories a little and increase your activity a lot. The most commonly recommended guideline is to reduce your calories by to less than your maintenance level.
For example, if you are female and your calorie maintenance level is calories per day, then a calorie deficit would put you at calories per day. A calorie deficit over seven days is calories in one week. There are calories in a pound of fat, so in theory , a calorie per day deficit will result in a loss of one pound of body fat per week. It follows that a calorie deficit would produce a loss of one and a half pounds per week and a calorie deficit would produce a two pound per week reduction.
An emphasis on exercise with a small reduction in calories is the best approach. An alternate and preferred method is to set your calorie deficit as a percentage of your maintenance level.
This is considered a small calorie deficit and a small calorie deficit is the key to losing fat while maintaining muscle. That would put you at calories per day. Using the percentage method is more individualized. Always start with a small deficit. In other words, cut calories out slowly. The body cannot be forced to lose fat — you must coax it. Use exercise to burn the fat rather than diets to starve the fat To lose body fat, there must be a calorie deficit.
Such are the laws of thermodynamics and energy balance. One way is to decrease your calorie intake from food. The other is to increase the amount of calories you burn though exercise.
Of the two ways to create a calorie deficit, burning the calories is the superior method. This is because large calorie deficits cause muscle loss and trigger the starvation response. Ironically, most people do the opposite: They slash their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the starvation mechanism. Paradoxical as it seems, the most effective approach to fat loss is to eat more keep the calorie reduction small and let the exercise burn the fat.
Why would anyone resort to starvation diets when they can burn fat more efficiently through exercise? Maybe they shy away from the hard work involved in exercise. Quite to the contrary, aerobic exercise —combined with weight training - is the only method of fat loss that allows you to create a calorie deficit and burn fat without slowing down the metabolism.
Here are the reasons why exercise - not dieting - is the superior method of losing body fat: 1. Exercise — aerobic and weight training - raises your metabolic rate. Exercise creates a caloric deficit without triggering the starvation response. Exercise is good for your health. Dieting is harmful to your health. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy.
Exercise increases fat-burning enzymes and hormones. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat. Determine your minimal calorie requirements and never drop below them — ever!
One way to ensure that you never go into starvation mode is to determine the minimum amount of calories you can eat without slowing your metabolism. Then, use that as your rock bottom calorie number. In their position stand on healthy and unhealthy weight loss programs, the ACSM recommends calories as the minimal daily calorie level for women and as the minimum for men.
They also suggest a maximum deficit of calories below maintenance. Sometimes a calorie per day deficit can be too much. If she were to drop calories off this already low maintenance level, this would bring her to a dangerously low calories per day.
Eat more frequently and never skip meals Grazing is better for you than gorging. Chapter seven will discuss the importance of small frequent meals in much more detail. For now, let it suffice to say that the body interprets missed meals as starvation. This sends an unmistakable signal to your body that you are starving, even if your lunch and dinner are large meals. Your goal should be to eat approximately every three hours. Establish scheduled meal times and stick to them.
Regularity in your eating habits is critical. When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau. More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.
In general, the lower you go with your calories, the more important it is to take periodic high calorie days. Make your goal to lose weight slowly at a rate of lbs.
Be patient. The best way to lose fat permanently without muscle loss is to lose weight slowly with a focus on exercise rather than severe calorie cutting. In the chapter on goal setting, we already made the suggestion to lose no more than two pounds per week. This two pound figure has become almost universally accepted as the standard guideline for safe weight loss. I have literally hundreds of these charts in my files.
Analyzing these real-life case studies has proven to me without a shadow of a doubt that when you lose more than two pounds per week, you almost always lose muscle along with the fat. Usually this only happens when someone has a large amount of weight to lose.
The more slowly you lose weight, the easier it is to maintain your lean muscle mass and keep the fat off. Losing only a single pound a week may seem like an excruciatingly slow process, however, this is one of the best-kept secrets of bodybuilders and fitness models and one of the most important keys to permanent fat loss. What should you do if you lose more than two pounds per week? It depends; everything is relative to the individual.
However, as you get closer to your long-term goal, expect the weight loss to slow to one or two pounds per week. Blue Heart Records signs Mike Guldin - views.
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