9 Proven ways to Stick to exercising and your diet

Posted on by mack fitt pijewski

Consistency might be the best advice to give to someone pursuing a lifestyle change. Because it is so easy to know all the right steps to follow, so many useful methods, people capable of teaching you everything you need to know. However, most fitness enthusiasts fail to be able to achieve the most difficult part, staying on track for the long run.

If you are motivated to change your lifestyle here are 9 proven ways to help you to keep on track and be consistent with your goal.

1.            Build momentum bit by bit

There are some people that at the beginning of their training tend to feel like doing 6 days of a week routine without considering that they can get exhausted. And this attitude is most likely causing them to quit, especially if they used to have a sedentary lifestyle. We must start at a pace that we can keep in the long term.

Start slowly and as you get stronger, building momentum, intensify your routines. One key is to make exercising and habit: it only takes between 3 to 5 weeks to form one. Once you are able to repeat the simple routine it would get easier and more enjoyable. And to make this even easier try starting with a two-day workout routine the first month, after that you can advance to something more challenging.

This slow pace is also beneficial for dieting; start learning how to control the hunger with a low calories deficit and increase it once you build some momentum over a month.

2.            Motivation is not infinite

The power of will is like a muscle and it can get tired or depleted, and when that happens, we can lose our motivation. Therefore, it is fiscally impossible to be motivated all the time, even professional athletes can be down from time to time. However, the good news is that if you focus to make the exercise and habit then you won’t need motivation, your body will need exercise, with time. Also, take in mind that skipping training days can also become a habit, so don’t fall for that.

3.            Find a good friend

If you introduce someone else to your routines it becomes harder to skip a workout routine or eat unhealthy foods. Because no one wants to show their friends that kind of lack of determination, actually you would feel motivated to be accountable.

Make sure that your bro or sis has the same fitness level, same schedules, and goals as you. Since that would make the process easier for both.

4.            Make a precise fitness plan

It is recommendable to search for a routine adequate to your level and compatible with your goals. Because it would help you to stay on track, also it is a way to register your progress. And because of that, you are going to be able to celebrate each small victory building confidence, each day you followed the plan.

5.            Focus on monthly goals

Losing a noticeable amount of weight might take months in the best cases. Sincerely maintaining your diet and workout plan for that long might prove to be difficult, for anyone. This is why you need to keep your mind in the short-term goals and live them month by month. Once you start seeing yourself fulfilling the small goals you are going to feel motivated and committed to keeping it going.

6.            Stick to your own rules

It shows commitment to yourself to have a strict set of rules and it becomes easier to follow your own fitness plans. By example, you could start by saying to yourself to never to skip more than 3 workout sessions and always have good proteins and vegetables with most of your meals.

7.            You can improve your routines by having small habits

Habits, like sleeping 6 to 8 hours every day or eating fruit with every breakfast, are some of many small habits that can be built easily than later might be able to help you to remind your subconscious of your bigger habits and goals. After all, you are doing all of this because you wanted to change your life for the better.

Actually, there are many studies backing up that small habits have a huge impact in long term goals. Since people that are able to rest properly or drink the adequate amount of water are able to lose more weight than those who do not.

8.            Start your day by exercising

In the morning you are going to be less tired which makes more difficult to skip sessions but also there are fewer distractions since your days are just starting. Besides, it becomes easier to make healthier decisions with your meals during the rest of the days, if you start focused first thing in the morning.

9.            Do not hide behind some weak pretext

Having a healthier lifestyle is not something easy to achieve and it requires a lot of commitment. Don’t fall in those justifications: I feel tired today, there is no time, or I am busy with work, just to name some. That won’t get you anywhere just do what you have to do, and don’t feel afraid of coming out your comfort zone.

The Biggest mistakes we are making with our diets

Posted on by mack fitt pijewski

The best way to improve is with a personal trainer

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Nowadays our society is so deeply connected that it is no longer necessary to go outside to treasure hunt in our towns in order to find the perfect professional able to help us to be healthy. Instead, we can use social media in order to reach our goals in fitness.

Instagram has become one of the most popular platforms to follow experts by example: Jeanette Jenkins (@msjeanettejenkins) or Hilda Laura Amaral (@hilda.laura.amaral). Because, in real time, you are going to be able to see their routines, their results and seek their advice.

Many of these experts have years of experience, their own gymnasiums, fan clubs, and in some cases, they have published books. You can follow all their trajectory with a simple click and once you have the confidence in someone’s method you can let them help you improve your lifestyle and diet.

Do not try to change your lifestyle habits in one day

One of the most common mistake in dieting is to have a black and white vision with food. That might help us to avoid some really bad foods, like junk food, but it will not save us from bad habits. So it is recommended to have a wider perspective over what we are needing to eat.

Lowering the intakes of calories and sugar, even when it has good intentions, is not always recommended. However, precise control of calories does matter. We must keep our attention on the quality of the foods we are eating.

One rule of thumb is to seek that 80% of all our calories are made of real food prioritizing proteins, fats and vegetables. This is fishes, eggs, fruits, vegetables, nuts and seeds and with all these the right proportion of carbohydrate depending on our energy expenses.

You are going to expend more energy the more active you are. Therefore you are going to be able to take more carbohydrates. Our body is like any other machine the more work it does the more energy is going to need.

The human organism can store the extra of carbohydrates as glycogen until certain storage capacity; we use this resource when we exercise. However, when we have that excess without any activity, it is just going to be transformed into fat.

Do not overdo yourselves

In order to improve your lifestyles, the first big steps are to change your diets and also to exercise more. However many experts agree that changing the diets might prove to be the most difficult of the two.

Usually changing our diets require a long time commitment and some painful sacrifices, at first. But exercising can be enjoyable, relaxing and it only requires a few hours of the week; that way is not near close as overwhelming to most people.

Like in any other discipline to be successful with fitness it is necessary to find something you love about it. Besides, it is best to take things one step at the time in order to build momentum. Those who are able to manage to be at a slow pace without desperate are, in most expert’s experiences, the ones that achieve the most.

Is about to improve what you have rather than changing it

People tend to see lifestyle changes as a way to change what they are into some expectation, most of the times unreal, of what they want. This view is totally wrong as it builds unnecessary weigh over our shoulders.

Before starting a new routine let’s remove the phrase “I should” from our vocabularies. Instead, try to find something you feel interested in that new lifestyle and with the new training; becoming stronger, faster, having more stamina or even just being healthier. It is better to find that thing that motivates you to seek your goal.

Take in mind that we live in an era where our time seems to be mostly busy. This is due to the easy access to a never-ending stream of information; that can take our attention in any second. That means that in order to stop saying that you are going to do it and doing it for real it is going to take some will force.

Besides you are going to find so much data and different pieces of advice about diets and exercise that won’t be a mystery if you don’t know how to even start. Because of that, just make it simple and remember your body needs amino acids (meet), minerals and vitamins (fruits and vegetables), omega 3 and omega 6 besides other fatty acids (nuts, seeds, avocados, olive oils, and oiled fishes).

The best advice to anyone interested in a goal is to celebrate the small victories. Small changes add momentum and allow you to see and feel your progress. With time all these changes are going to add up making possible everything you dreamed about.