9 Habits For PERMANENT Weight Loss
Check out my client Tom’s transformation where he put on a whole bunch of weight
Today we’re going over the 9 habits that are going to change your body forever and
when I say forever I’m talking about you getting in the shape you want to be in and staying there.
Most people can only dream of maintaining a lean body year-round but today I’m going to show you the nine habits that will help you do just that…
let’s start with number 1 don’t deny yourself the food you love.
You were probably not expecting that one, but it’s true if you want to transform your body and actually maintain your results you can’t stay restricted with your diet plan 4 too long.
When you tell yourself that you can’t eat something for a couple weeks it’s totally different than telling yourself you can never eat that something ever again.
If you really love pizza and you decide you’re never eating it again, in fact, you’re never even going to think about it again,
you’ve just locked yourself into a psychological wrestling match. One that you’re probably gonna lose because suppressing a thought only makes you think about that thought more.
A much better strategy to deal with your cravings when you’re on a long-term plan is by not having any restrictions but instead understanding your body better.
What I mean is that we have two different types of hunger. The physical feeling of hunger and your mind’s interpretation of that feeling of hunger.
The physical feelings are things like your stomach growling and feeling empty maybe even your mouth watering or feeling low on energy,
but most people never even experience the physical feeling of hunger because before they even can their mind hunger has already taken over.
All a sudden your mind space becomes full of all these wonderful suggestions of things that will end your hunger and usually,
none of them are healthy. And like I just said suppressing thoughts will only make you think of those thoughts more
so the best way to handle this is to allow yourself to eat whatever your mind is telling you that you really want
however the catch is that before you allow yourself to have that pizza, cookie, or ice cream before you eat whatever it is that your mind is telling you
you want you have to first handle the physical feeling of hunger by having a high protein, high vegetable, healthy carb meal.
Now the reason why I want you to do this is because your mind’s hunger isn’t real its an illusion,
it’s just a reaction to your body’s physical feeling of hunger and as soon as you satisfy that physical feeling of hunger 90 percent of the time you won’t even want to eat
whatever it is that you were obsessing over and if you still do help yourself because you’re not going to eat very much of it before you’re full.
You’ll be mind blown at how amazing this strategy is. Try it I can go on and on about how great this is but there are still eight other habits that we have to go over
so let’s move on to the next one which is to start exercising with heavyweights.
Lifting heavier weights releases more muscle-growth and fat-burning hormones than lifting light weights.
As long as your moving at a moderate pace you’ll be able to burn way more calories and get way more done within a shorter period of time.
Also for naturals lifting heavier weights helps encourage more protein synthesis, which isn’t as much of a concern for steroid users, but for naturals, this leads to greater muscle gains.
My favorite rep range is six to eight reps so when I say heavy I’m not talking about powerlifting, but you want to pick a weight that you can’t do more than 8 reps.
If you can do that weight for more then 8 reps then its time to move up to a heavier weight.
The heavier the weight the more calories you’ll burn with each rep, and by using a heavier weight you’ll activate more fast-twitch muscle fibers
and release lots of fat-burning hormones allowing you to continue burning fat hours after your workout during the recovery process.
You’ll also build more bone density and lifting heavy weights consistently will help increase your metabolism.
Point is lifted heavyweights, most of you that are debating between going heavy or light simply don’t want to push yourself,
and pushing yourself is required to consistently continue getting results.
The next habit is to practice fasting regularly.
I want you to get all that nonsense out of your head that you have to have breakfast and you have to eat x amount of meals a day because none of it is true.
Your body works based on totals so if you overeat one day and fast the next day your totals will probably balance out.
Fasting allows you the freedom to eat more of the foods you enjoy without having to worry as much about going over your total daily calories and macros.
It’s also one of the best ways to drop insulin levels leading to more fat loss. You won’t slow your metabolism down,
you won’t lose muscle mass, and you won’t starve if you simply don’t eat for a period of time, but you will have more time to do other things,
you will also be able to have fuller more enjoyable meals when you do eat, and you will enjoy dieting much more.
The next habit is to exercise first thing in the morning whenever possible.
If you have trouble getting your workout in or if you procrastinate this is a must. By waking up and going straight to your workout your doing two things.
One your getting your workout done and out of the way and two you’re starting your day off on a high note.
So many people dread having to do their workout later on in the day, and then the dread turns into excuses
which turn into procrastination and then they wind up never showing up. Showing up is the majority of the battle
so just start your day by doing your workout before you can start making the excuses,
and I promise you you’re gonna be on top of the world and way more productive for the rest of the day.
Habit number five is to always focus on progressive overload during your workouts.
If you’ve been running 3 miles for cardio for years its time to try five miles. If you’ve been lifting the same weight for squats for six weeks
lets try to up that weight even by five pounds. The only way to transform your body is my making incremental progress over time.
For every workout try to find one exercise that you can make a little more challenging than last time and you’ll find yourself progressing really fast.
Next, I want you to practice lowering your sugar consumption,
and no not only because sugar makes you gain weight and is unhealthy for you, but because sugar is addicting.
Anyone that drinks soda before regularly fully understands this. If you drink soda or some other sugary beverage a few days in a row you’ll start to notice you crave it.
Refined sugars light up reward centers of your brain in a way that you just can’t match with real food and water.
Your brain and your body literally get hooked on the sugar which spikes your insulin levels ultimately increasing fat storage while blocking fat loss.
The less sugar you have the less you’ll crave it and the more you’ll begin to resent your taste buds to enjoy natural food sources.
This actually takes us right into our next habit which is to stick mostly to natural single ingredient food sources.
Shop along the outside perimeter of your grocery store and avoid the inner aisles where almost everything is processed and packaged into a box.
If what your buying has a label check and make sure that there is preferably just one ingredient
and if there are more then make sure all the ingredients are from single ingredient natural sources.
Your body is better equipped to digest and assimilate real food and you are more likely to get full and not overeat.
The next habit is gonna sound absurd and I know a lot of you are gonna say you don’t have time,
but I want you to try to exercise every day. The easiest habits to maintain are ones that we do daily without thinking about it…brushing our teeth,
using deodorant, and taking a shower are perfect examples. Have you ever forgotten to brush your teeth one day and then all a sudden you forget again the next? That’s how habits work.
Even though it might sound harder to make time for a workout every day when compared to
let’s say three times a week your motivation and momentum snowballs. When you exercise and then take two days off it almost feels like your getting back in the routine when you come back to workout again.
By doing some form of exercise every day, even if it’s taking a long walk one of the days, it helps eliminate thoughts, excuses, and procrastination and makes working out more of an automatic habit.
If you think you have no time to workout everyday I’ll leave you with two quotes. The first is that we make time for things that are most important to us and two exercises will never take time away it’ll only add time on.
Forward momentum leads to consistency and consistency is our final habit because of its the sole key to having long term success.
Make it a habit to be consistent with your workouts and living a healthy fit lifestyle.
That means if you have to travel find a gym in the area your traveling to if you don’t feel like working out do it anyway, and always be sensible with your eating habits.
Every time that you don’t feel like working out and you allow yourself to give up on your workout plans your training your mind that its okay to not follow through,
and it makes it that much easier to quit next time. Instead, you want to reinforce in your mind that you do what you say you’re going to do
because not only will that behavior benefit your body, but it’ll also bleed out into all other areas of your life.
That’s it guys I really hope this tip has helped you out, if you enjoyed it feel free to register for my Free 6 week challenge that I’m running right now where the way you get it for free the big catch is that you actually have to stick to the plan.
Wow, who would’ve thought if you want to change your body you have to not only have a plan but also be willing to follow it and stick to it.
With this plan, we’ll give you everything you need to succeed including an accountability coach that’ll check in with you every week, as well as a diet and workout plan.
And on average my clients are losing either 20 pounds our five percent body fat during these 6 weeks.
If your motivated and you want a challenge that pushes you to follow through and do your part then click the link below and visit my website………….it’s gravity transformation.com see you guys soon.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org