Sunday, March 22, 2015

5 important questions to ask yourself !

<<<Five questions >>>

Below are five questions you really need to ask yourself and be truthful about when it comes to changing your lifestyle! Sometimes taking a second to look at what you are doing and being truthful and honest can be the difference you need to see changes !

1.) How much do I weigh?
-Sure the scale is NOT the best determiner of your body composition but it does serve some purpose. First, it gives you a starting point of accountability and maybe a real eye opener. Skinfold readings and circumference measurements are all helpful metrics to use when judging body composition changes but knowing how much you weigh is the precursor to determining your optimal caloric intake and how much you need to eat to maintain, lose, or gain weight effectively.
-Being sensitive about how much you weigh is ok. Daily fluctuations in weight can be disappointing at best and frightening but you need to also understand that you don NOT need to weigh yourself daily. Whether your goal is to lose body fat or put on some muscle, hopping on the scale once in a while is going to give you the information you need to determine if things are headed in the right direction so you can make changes to your eating patterns or increase in daily activity.

2.) How much am I eating??
-You need to be HONEST about what you are eating. For one week track everything that you eat and drink. No matter how big or small. A little nibble there can add up to calories that your not taking into consideration. The reason you want to track is because you can be UNDER eating or OVER eating and not even know.
-Think about it like this: if your estimated daily energy requirements sit around 2500 Calories, but you’re only eating 1300 a day right now, you probably don’t want to bump things up by 1200 Calories overnight. You’ll feel bloated and probably put on a little bit of fat. Gradually increasing Calories is the way to go! This also applies to losing body fat if you eat a 2000 Calorie diet assuming that it will result in a 500 Calorie deficit, but you’re only eating 2000 Calories to begin with…you aren’t gonna lose any body fat!

3.)How active am I ?
-Activity level is important for a lot of reasons but when you are trying to determine the amount and type of food you are supposed to be eating. Knowing your goals such as losing fat, building muscle or a combination of the two can increase your chances of success.
-A good example is this:If you are in the gym six days a week but only eating 1700 calories a day, a hypocaloric diet isn’t the best place to start. Eating less is just going to push you closer injury and burnout. Remember that leaning out/reducing body fat percentage can be accomplished two different ways: by addition and by subtraction. In other words, you can either add muscle or lose body fat.

4.) Do I understand that this process is not linear?
-You will have moments of highs and lows. Your body will change, adapt, and YOU need to create more outside force to continue to change things.
- The most common scenario is this: You workout, see changes and feel GREAT ! Now your progress is stalling. What do you do ??
*Chances are you will increase your workouts and decrease calories. What happens next is your body and progress really stalls and you being to GAIN weight. OH NO!
*Now you hit it even HARDER but are becoming tired and unmotivated. So you stop completely.
-Truth is: To achieve your ultimate goals, you’re going to need to understand that when you encounter hurdles, you can’t just push harder and harder to get there faster. It’s going to take as long as it’s going to take, and there will be periods where you feel like you aren’t making as much progress as you should. This is why we believe performance is so important, even for people who aren’t competitive athletes. Getting better at exercise gives you something else to be proud of and focus on when you feel like you’re stagnant.

5.) Am I ready to FULLY commit?
-Trying to cut out EVERYTHING all at once is not the best place to start. Try finding things that you can cut out slowly and continue to add other things. Overwhelming yourself will only lead you to get frustrated.A patient approach will take you where you want to go. Patience opens your mind to a realistic, sustainable approach where maintenance and building most of the time are the norm, with the occasional period of dieting each year to emphasize fat loss.
-You do not want to start something and then quit because it gets difficult. Set yourself up for success by taking it slow and with small steps of progression!!

NOW ask yourself: Are you ready to workout?
Round 1 : 21-15-9
(Complete 21 reps of all four exercises, then 15 and 9 )
-jump squats
Round 2: 15 minute As Many Rounds As Possible ( AMRAP)
-15 kettlebell swings
-10 burpees
-15 goblet squats
-10 Pushups with side knee on bosu ball

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