9 Proven ways to Stick to exercising and your diet

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

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.

Time Restricted Feeding

Your Solution to Longevity and Shredding Fat

When you think of holidays, you probably don’t think of food deprivation. But, plenty of cultures have integrated fasting into their traditional observances, for millennia. Muslims around the world are celebrating Ramadan, a holiday which emphasizes fasting during daylight hours. Since the holiday essentially mandates time-restricted feeding, with food only being consumed before sunrise and after sunset, Ramadan has piqued the curiosity of the research world. What’s more, we also recommend time-restricted feeding. Therefore, it only seemed appropriate to dive into the topic of fasting this month and discuss the potential benefits that time-restricted feeding can have on our health and how it can help us reach our goals.

At breakfast, lunch, dinner and grazing for snacks throughout the day; we could be eating for a 16 hour. Increasing research is showing that we should narrow that window and give our body a chance to reset and cleanse itself. So we have to do get rest and clean our body. Let’s introduce time restricted feeding.

Timing for Restricted Eating

Time-Restricted eating is a type of intermittent fasting that limits your food intake to a certain numbers of hours each day.

Intermittent fasting is a broad term that refers to multiple specific eating patterns.

Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours.

“Time-restricted eating,” or “time-restricted feeding,” refers to when eating is limited to a certain number of hours each day.

An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m.

The remaining 16 hours each day are the fasting period, during which no calories are consumed.

This same schedule would be repeated every day.

Matching this time with your circadian rhythm and internal clock also looks to be beneficial. Your eating clock starts the moment you ingest something that isn’t water. For most of us, that would be our first cup of coffee in the morning.

 Advantages

●        Easier Execution

Typically, intermittent fasting is conducted through alternate day fasting, which entails regular eating for most days of the week with 2 to 3 days of severely restricted caloric intake on non-consecutive days. The major downside of this method is the simple fact that those fasting days are hard. Dropping down to just 500 calories a day usually causes intense feelings of hunger and subsequent grumpiness — ultimately causing individuals to revert back to regular eating.

Once we get over the idea that we need to eat every three hours, adapting to this schedule of eating overshadows any other diet or routine.

Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”

●   Shredding Fat

 

For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time eating.

In it’s simplest description, TRF keeps the bad weight off and keeps the good weight on. While using an eating schedule, it is much easier to decrease body fat and maintain or increase lean muscle mass.

The benefits were huge. Mean insulin levels dropped significantly, and insulin resistance dropped as well. Insulin is a driver of obesity, so merely changing the meal timing and restricting the number of hours you ate, and also by moving to an earlier eating schedule produced huge benefits even in the same person eating the same meals.

Most people who only implement this schedule, with no other change to diet or exercise, tend to lose body fat.

●   Chance of Cancer and Metabolic Disease

Caloric restriction and fasting have been key weapons in the fight against cancer and metabolic disease. There hasn’t been tons of research on these issues, but the future looks bright.

 Benefit of intermittent fasting for a normal healthy (disease-free) adult. Recent animal studies and a few preliminary human trials have shown a decrease in risk for cancer or a decrease in cancer growth rates.

In one study of time-restricted feeding during 9–12 hour phases, fasting was shown to reverse the progression of obesity and type 2 diabetes in mice. Obesity is a major risk factor for cancer, which may support fasting to treat cancer.

One study fed rats a high fat diet, put them on a time restricted feeding program, and didn’t reduce calories. This protocol helped to prevent metabolic disease in this group versus the control group.

Longevity

Calorie restriction (CR) extends life span and retards age-related chronic diseases in a variety of species, including rats, mice, fish, flies, worms, and yeast.

We can mention again, caloric restriction has been shown to increase the years of your life. When you are in a fasted state, your body looks for ways to keep you alive.

I don’t think many of us want to go on week long fasts to live a couple years longer. Good news for us is that time restricted feeding activates many of the same mechanisms that caloric restriction activates.

 

●    Save money and time

So, if you want to keep pasta, chocolate, and wine on the table while staying “on your diet,” it may be a palatable option and then we save our money.

When I first implemented TRF into my lifestyle, I found so much more time and dollars lying around. You are essentially wiping out one meal from your old schedule. Gone were the Cheerios in the morning or the late night pizza. Want to be creative? Need more hours? Implement a time restricted feeding schedule and watch yourself come alive.

Eating Timings

That is, if you started eating breakfast at 8 am, you didn’t, on average, stop eating until 10:45! Practically the only time people stopped eating was while sleeping. This contrasts with a 1970’s era style of eating at 8am breakfast and dinner at 6pm, giving a rough eating duration of only 10 hours. The ‘feedogram’ shows no let up in eating until after 11pm. There was also a noticeable bias towards late night eating, as many people are not hungry in the morning. An estimated 25% of calories are taken before noon, but 35% after 6pm. This is quite possibly the most popular eating schedule in the intermittent fasting world. It allows for an 8 hour eating window usually starting with a late lunch and dinner. Skipping breakfast is easier for most because lunch and dinners seem to be the most social times for each together.

My own Experiment

During the first 3-4 days, I was hungry for a few hours right before bedtime. After that, my system adjusted. I suffered no further discomfort except after especially intense exercise. On those occasions, I doused the pangs by drinking extra water or going to bed early. This is my own experience. I hope, is that you are your own experiment.

SHOULD YOU INVEST IN DNA FITNESS AND DIET TEST

Ever since I heard about the emergence of fitness and diet testing on the consumer market, I was tremendously mesmerized. The concept of a plan based on our own DNA’s just gained my affection. And, I really like this idea; it made me anticipate that DNA testing could be more helpful in the long-run. I was really curious to know what my DNA could tell me, and whether it could further help me to improve my health lifestyle through fitness and diet.

GENETIC TESTING

When taking these tests, I have discovered that these tests are really important & useful and totally fascinating to properly know the various things that are being tested for. Here a question arises “what are genes?”

GENES

A gene is defined as a segment of the DNA (short for deoxyribonucleic acid) molecule, which consists of the instructions for how, when and where your body makes each of the many thousands of proteins necessary for life. Our every gene consists of thousands of combinations of 4-letters that makes our genetic code. These are A, T, C and G. Indications of a predisposition to dietary issues or sporting potential can be made through different variations. We are blessed to be a part of such an advanced era where access to DNA testing has amplified a lot.

HOW IS GENE TESTING EXECUTED?

One of the very common examples of gene testing is an “A heel Prick Test.” You might’ve heard about this test before. These are carried out on all the newborn babies in the US & EU to detect few rare but serious health conditions. After that, the necessary DNA data collected from these tests are used to diagnose people with genetic conditions. However, consumer prescribed DNA tests gets results far less clinical and ruthless. For now, they are quite limited to emphasize and define correlations between gene expressions and exercise-related or dietary character. A simple, quick and non-invasive approach to collect DNA data is embraced by these kinds of tests. The DNA from cells is picked up from the inside of your mouth.

A BRIEF OVERVIEW OF FITNESS DNA TEST

The company that I came across, providing DNA-based diet and fitness testing was “DNAFit.” I was not only the fan of what they were offering but also loved their strong branding.

The DNAFit offered a test kit which was really impressive. It was quite well-presented and easy to get used to it. The test was very simple; I woke up in the morning, opened a pack containing swab and rubbed it inside of my cheek for a minute. The swab was then enclosed in a tube, barcoded, and sent back to DNAFit for processing.

REPORT AND CONSULTATION

After a couple of weeks (because like you guys know, I live in Hong Kong), I got my hands on the reports. I found the reports very helpful. They appeared in a professional report format. They can be downloaded with a single click to refer to time and time again…

The report you get is very compressive, highlighting and explaining each and every aspect of providing you with your results and recommendations. I really love this kind of stuff; I get to know all my data and results in a really organized manner.

My personal DNAFit Infographic;

Also what I got:

  • Introduction to genetics and genetic engineering
  • A summary of key results
  • Results covering an explanation relationship with attribute tested
  • Additional information
  • Glossary

Though DNAFit presented a lot of data in a very clear way still, it is important to consult one of their experts to talk through this. The expert will talk you through all the aspects of my report in depth and help you in understanding the implications of the result. Working hard to improve aerobic potential may only witness small improvement to other athletes. Nevertheless, with the assistance of coach interpreting these results, anyone can tailor there training and fitness lifestyle to short & long-term goals.

So, I learned that implication of the results can be a “little” complex. It would be beneficial to seek the advice of an Athlete expert if you’re utilizing these results to amplify your sports performance.

PACKAGES AND PRICING

The price range for DNAFit testing for fitness starts from $2450 HKD with a premium version which includes additional benchmarking and reporting.

DNAFit testing kit + DNAFit’s Expert advice and your consultation can be done with 50% discount code: ARCH18


Ulisses Jr. off camera about DNAFit,