Fitness Hacks to Transform Your Body
Fitness Hacks to Transform Your Body – Enjoy the Benefits as Zig Ziglar would say, you don’t pay the price, you enjoy the benefits.
Don’t think about making sacrifices when it comes to things like
your favorite unhealthy foods.
Think of the benefits of being fit and healthy such as how much
better you feel every day, all the things you can do now you couldn’t do before, etc.
It’s a much higher quality of life. What’s worse, a little bit of discipline now, or the pain of regret later?
Become A Prepper
Prep Time Saves Time (prepare meals ahead of time)
Eating healthy can be a pain when it comes to time. Healthy foods are not ready made in bags that you can tear off shelves.
Consider making meals for the week on a Sunday, putting them
in containers and freeze them, saving you time during the week.
Become A Minimalist
Every so often, I go back to basics. For nutrition, forget calorie counting, low carb, no carb, etc., and just eat naturally. Buy naturally, I mean natural foods, not eat whatever you want!
Eat fruits, WHOLE grains, veggies, lean meats, etc. Get rid of all the chemical laden processed crap!
For your workouts, go back to basics. Forget complicated workouts with lots of exercises for different reps, rest times, etc.
Go with a few basic exercises (1 to 4 per workout), for a few sets
(2 – 5 per exercise) for a straight rep number (5 – 12 per set)
and take a minute or three of rest between sets.
Urgency creates tension. Tension gets results! Just wanting to “lose weight” or “get in shape” won’t get you anywhere!
Think of natural deadlines that get people off their butts, like a
wedding, school reunion, or beach vacation!
Create your own deadlines to create urgency. Pick a date 12 weeks away as a deadline, set a reasonable but challenging goal
and go for it!
If you’re the type that needs outside support or obstacles, tell all
your friends about your goal or deadline. They won’t let you
Get A Kettlebell
This goes hand in hand with being a minimalist. Kettlebells rock! That being said, no one piece of equipment is the be all end all of training equipment.
BUT you can use just one to get amazing results! And it doesn’t have to be a kettlebell, it can also be a set of dumbbells, an Olympic Barbell set, a TRX or Jungle Gym suspension system (they also rock!), etc.
This gives you great tools to use, and allows you to add a lot of variety to your training programs which keeps you mentally fresh and motivated!
Tired of traditional weight machines? Go all free weights!
Tired of typical barbells and dumbbells? Go to kettlebells only for a month or two.
Tired of equipment? Go bodyweight exercises only! You get the
Make Sure Your Workouts Fit Your Goals
Sounds simple enough, right? If your goal is to add 20 pounds of muscle mass, don’t run five miles a day or play basketball for 2 hours, 5 times a week!
If you’re a weight class athlete like a wrestler or MMA fighter who wants to get stronger, don’t train for muscle mass, train for strength. Get it? Good.
Five By Five, B. (Yes, A Quote from Buffy the Vampire Slayer – Deal with It)
5 by 5 is a classic strength training protocol for a reason. It works! Even if your goal is fat loss, you’ll want to include some strength training in your program, even if it’s just a few core compound exercises once per week.
Simply put, you do 5 sets of 5 reps of a compound movement like deadlifts, bench press, shoulder press, etc., resting 2 to 4 minutes between sets.
Always warm up properly first. You can either warm up and then do 5 x 5 with the same weight or include your top end warm ups in the first two sets of the 5 x 5.
All your sets should be hard but only the last one will possibly be to failure. When you can solidly get 5 reps on all 5 sets, add a little weight next workout.
The Battle Has Just Begun (Understand It’s Never Over)
Health and fitness are lifelong commitments. Too many people sabotage their efforts because they think they are finished when they hit their weight loss goal.
Once they lose the weight they want, they go right back to their previous life style that caused the excess weight gain in the first place! NO! You’ve got to stick with it! And remember, it is easier to maintain once you reach your goal than it was to get there in the first place.
Eat To Live Don’t Live to Eat
We’ve really screwed ourselves up by shifting the idea of food to
We eat for comfort, when we’re depressed, bored, and we center
Almost all social gatherings are around food! Stop that!
Sure, these things are okay once in a while, but not for the basis
of looking AND feeling good! When you focus on eating to live, you’ll LIVE!
You’ll look better, feel better, have more energy, perform better
and all in all, have a higher quality of life.
And don’t let people fool you, you can make a huge variety of great tasting meals that are also good for you!
Be Fast (Intermittently)
Intermittent fasting will help you drop serious amounts of body fat without losing muscle and give you more energy.
Fat burning enzymes will increase NOT decrease and you’ll also jack up your fat burning growth hormone levels.
Now, understand I’m not talking about some crazy starvation diet, I’m talking about fasting at specific times to help accelerate your fat loss.
While there are many variations here is one of the simplest that I also think is the easiest for people to stick to. Go with the 16 and 8 plan. Eat in an eight-hour window and fast for sixteen hours.
The really good news is sleeping can be part of that sixteen hours. You could eat between noon and 8 pm and fast from 8 pm until noon the next day.
Soak Up the Sun (Be an Outsider)
Yes, that means getting outside from time to time to exercise and out of that shiny, air conditioned, stale fitness center!
Go to a field or playground, bring along a dumbbell, kettlebell, sandbag, or your Jungle Gym XT – (if you have some place to attach it), include body weight and conditioning exercises (farmer’s walk, walking lunges, bear crawl, sprints, etc.) and get
to work! You’ll love the change!
Train With Michael Jordan (Compete)
Don’t be a wuss! Don’t be part of the “we don’t keep score because someone might get sad, we should all get trophies” crowd!
Compete! Even if it’s only with yourself. Michael Jordan was a
heck of a basketball player because he had tons of natural talent.
He became one of the greatest of all time (sorry, my choice is Wilt Chamberlain) because of his incredibly competitive nature. In this case, be like Mike! Just be careful of gambling!
**Extra** Play Hard Have Fun Get Dirty
6 words EVERYONE should use for life in general. And fitness, too! It’s not about any one thing. It’s about the whole thing. It’s Training, Nutrition AND Attitude (motivation, desire, persistence, whatever you want to call it). THAT will make you a success.
That’s it! 52 fitness secrets and hacks you can use to dramatically improve your health and fitness and get fantastic results you’ll love that can last a lifetime!
Knowledge isn’t Power. APPLIED Knowledge is Power
You could memorize all these tips and be able to recite them to anyone who asks, but if you never actually TAKE ACTION and USE them, you won’t change a darn thing.
Here’s what you need to do RIGHT NOW! Implement ONE tip!
Just one. Without delay! That will get you started in the right
direction. Objects in motion tend to stay in motion so get some
motion going right this very second! Build momentum!
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