Rules To
Success
By: Louis Dorman
I would like to congratulate you for
deciding to make your body, your sex appeal & your
future accomplishments a priority in your life. These
rules will teach you everything you must do to have
success at this new lifestyle.
In order to be
successful at this lifestyle, you must have a good
reason for doing it in the first place. What will get
you up in the morning when you just want to stay in
bed?
Many people say "I want to lose weight" or "I
want to become healthier". These are great goals, but
they are not good enough reasons for long-term
success. You must dig a little deeper. What is
important to you? What do you value most in
life?
Commitment:
Once you find your "why", it's time to
make a commitment. Here is a definition of commitment:
"A commitment is the ability to carry out a worthy
decision, even when the excitement of making that
decision has passed." Read that definition again, and
really understand it.
How many times have you been
excited to start a diet or an exercise program, only
to become bored or side tracked by other things? As
soon as the excitement passes, so does your exercise
plans or your diet. Be sure you are ready to commit to
this new lifestyle.
Motivation is what gets you to
start & results are what keeps you from not
quitting. Making changes in your lifestyle and
starting something new is always difficult and takes
time.
As a beginner, you need to be patient with
yourself. Life's challenges are not supposed to
paralyze you; they help you discover who you are. Go
ahead and make mistakes. Make all you can. They are
like our "teachers" - they help us to learn. There
will be times when it will be difficult to maintain
motivation. Don't let those situations stop you from
that "reason" why you wanted to start.
Here Are 3 Keys To Staying
Motivated:
1. The feeling you have a program that
works for you - to reach your goals.
2. The
feeling of people around you noticing results -
Friends, family, co-workers.
3. Noticing results -
clothing, weight, attracting opposite sex.
Try To Focus On The Following Steps To
Staying Motivated:
Self
Motivation:
Don't sit
around and wait for someone to hold your hand and walk
you to the gym or make your meals for you. You need to
make this the most important thing in your life and do
whatever it takes to achieve your goals.
View Your Mistakes As
Stepping Stones:
View
your mistakes as learning lessons on how to better
accomplish your goals. A greater mistake is being
afraid to never fail, then you will never learn from
your mistakes. Our mistakes are our teachers - we
learn from them.
Avoid
Self-Collapsing:
So you decided to eat a few
pieces of cake at your best friends wedding. Don't
give up, you just took a few steps back. Take what you
learned from this experience and "harness" it for
later use.
Enjoy It,
Love It & Look Forward To It!
One way of assuring that you stay
motivated is to make it fun. If you perceive your
workout as a chore, you more than likely will not
stick with it. Or not enjoying your meals - your going
to cheat on your meal plan.
Here Are 5 Tips For Making Your New
Lifestyle Something To Look Forward To:
Variety:
Add exercises that you
enjoy doing and allow you to get results. Come up with
a list of foods you enjoy eating that are healthy and
give you the nutrients you need to get results!
Educate Your Friends
& Family To Start:
Training with a workout partner not only
makes your training session more fun, safe, and
intense, but will also increase the likelihood of your
showing up at the gym. Make sure you pick a partner
whose goals and interests are similar to yours and who
is willing to spot you correctly and motivate you to
do your best. When you are around people that enjoy a
healthy eating lifestyle, it doesn't put stress on you
to choose foods that are "not" healthy to please them.
Don't Get
Discouraged:
If you
decide to blow off your morning workout to join your
friends for a barbeque, just accept it and enjoy your
decision and don't become guilty of your choice. Focus
on the journey that you have traveled so far, and not
how far you have left to go.
Expect Plateaus:
If you feel you have reached a plateau
and/or are bored, do not give up - this is a natural
part of working out. Continue to search for new ways
of making your routine fun and exciting. Make sure to
vary the exercises, sets, repetitions and order of
your workout.
Include
Your Workout In Your Daily Schedule:
If you always exercise on the same days
at the same time, your routine will become a lifestyle
and not just something to do when you have time for
it. Not going to the gym will feel unnatural. Eating
unhealthy foods will become less and less
desirable.
Goal
Setting/Planning.
One of
the main reason most people never accomplish their
goals is that they don't define them, or ever
seriously consider them achievable. One of the biggest
tragedies of fitness it's not reaching your goal, but
not having a goal to reach for.
When you determine
your goal, you have made the very most crucial
decision in your new lifestyle. You have to know what
you want in order to reach it. So I suggest you don't
think small goals, because you will only have small
success, but if you plan for huge goals you will have
made life-changing accomplishments.
Here Are 5 Questions To Ask Yourself To
Evaluate Your Goals:
1. Do you have a specific
goal?
2. Can you measure your goal?
3. Do you
have a deadline?
4. Do I have people around me to
give me support?
5. Do I have short-term goals
leading toward my main goal?
As you reach your goals, you gain
further motivation to reach for higher goals. Here are
5 tips achieve the goals you plan for and obtain the
results you deserve.
Set Daily, Measurable & Realistic
Goals:
If your only goal
is to lose 50 pounds it will take you a while to feel
successful. Because it can take awhile to see these
results. Instead, set daily measurable, achievable
goals that allow you to feel success every single day.
Keep a weekly journal and set goals each day for what
kind of exercise you will do, how long you will
workout and how hard you will exercise.
Track Your
Progress:
After you set
your goals and write them down, you will want to also
track your progress. Be sure to write down your daily
achievements to compare to your goals. This will
become extremely motivating as you see yourself
achieving your daily/weekly goals.
With consistent
exercise, you will also see your workouts becoming
easier and your ability to work harder and longer.
This might happen faster than visual results on your
body, such as definition. Many people become
frustrated and quit right before big changes are about
to happen, because they don't see the results in the
mirror. Seeing measurable progress on paper will keep
you motivated while you work towards the bigger goals
you have set.
Get
Feedback - Even If Its Objective:
You may know what a good workout feels
like - you have that "high" after exercise, or you
have energy all day long. But do you know what an
effective workout feels like? It is hard to know how
effective your workout is when you wait for weeks or
months to see the results.
What if you could see
how many calories you burned? Using a heart rate
monitor can tell you if you are working too hard or
not hard enough.
An accelerometer can tell you all
day long how many calories you are burning and keep
you motivated to move! When you look for ways to add
activity to your day it becomes a great way to
instantly see results.
Avoid The "All Or Nothing"
Mindset:
So you had
plans to exercise five times one week and the first
day something happened and you didn't exercise. When
this happens, many people give up on the rest of the
week. This is known as the "All or Nothing Mentality."
Keep away from this - it doesn't work.
If you
approach your exercise and nutrition program in that
manner, you set yourself up for failure. Allow for
flexibility in your exercise plans and missing one
workout day is not realistically a setback.
Be
Accountable!
You might
need someone who will also hold you accountable for
your exercise. Working with someone like a personal
trainer, a coach or a friend will give you the support
you need and you can work together to identify
obstacles from keeping your commitment and develop
strategies to overcome these barriers. Most people
need far more support, follow up and accountability
than they think to start and maintain an exercise
program.
Fitness is not just about reaching a
destination, it is a journey where you will learn so
much about yourself and grow from your experiences to
achieve many accomplishments. Keep your short-term
goals in mind, and enjoy the journey to reaching your
ultimate fitness goals.
Be Fitness Minded.
Here Are 5 Tips To Improve Your Fitness
Mind:
1. Watch the movements of other people
training to give you an ideal image of how to do
things right - whether it's Bob doing squats or Mary's
correct posture while running on the treadmill.
2.
Learn to concentrate deeply, so that no outside
distractions prevent you achieving your fitness
results.
3. Give yourself challenges to beat,
which will lead to increased confidence.
4.
Believe in yourself and your abilities, which will
develop and reveals itself increasingly with every new
day.
5. Before you start your workout see it
performed perfectly in your mind's eye.
Eating
healthy and exercise is essential to achieve optimal
wellness. Most people moan when confronted with these
ideas, but in reality taking care of you is not as
hard, time consuming or as expensive as most would
believe.
In fact, once people decide to choose a
healthy life, they notice more energy, increased
self-confidence, more time to do things that really
matter, and they spend less time in the doctor's
office or in front of the television.
It is less
expensive to buy organic foods and shop for a lot of
items at the store than it is to buy candy, soda,
chips, pizza, alcohol, and cigarettes. Not only do
people consume less food on a healthy diet (you really
can't just eat one Pringle), they help their bodies to
become stronger and more able to fight disease, which
makes their health costs lower as well
The foods
are not boring or tasteless either. It does depend on
what you enjoy, but most unprocessed and whole foods
from the produce section are the tastiest and most
satisfying.
In our current society - we often go
for the cheapest and quickest foods to get rid of that
nasty hunger sensation. But what does that do to you?
Really - come on.
Most people don't know and they
don't care. They will care more when they discover
they have a tire around their waist, diabetes or the
variety of other conditions caused by this type of
lifestyle.
A healthy lifestyle also involves
taking care of your body in ways besides nutrition. It
is necessary for everyone to exercise. Not only does
it keep you in shape, it also keeps your muscles,
heart, blood vessels, lungs, and other organs
functioning their best. Humans are meant to move.
Sitting all day at a job then coming home and sitting
the rest of the day at home is very unhealthy.
Change positions, stretch every hour or take a
walk on your breaks. Walk everywhere you can. Take the
stairs. Take the long way around. Park farther away
from the door and walk the extra distance.
Live An
Extreme Lifestyle
You should always have many
interests in your life. It not only keeps you
motivated to achieve many great accomplishments in
life, but it gives you the ability to find happiness
in many different outlets in your life. Making
yourself a priority and taking your needs seriously is
one of the most desired of all the "Rules".
So
many people think that if they were only in another
place, or were involved in another career, they would
be happy. Try to get as much happiness out of what you
are doing as you can and don't put off being happy
until the future. There is no better time than the
present.
One of the greatest lessons in life is
learning to be happy without the things we cannot
control or should not have. But controlling the amount
of interests that you can be involved in.
When one
door of opportunity closes, another opens but often we
look so long and hard at the closed door that we don't
see the one that has been opened right in front of us.
Know what interests you. Know your own abilities.
Think about all the things you're good at. Think about
your interests.
What are you interested in? What
type of lifestyle do you want? When thinking about
your future, you must consider what's important to you
right now.
Make the most out of every moment,
every situation and never wait for the next time. It
is almost always true that opportunity doesn't knock
twice. You could put things off until tomorrow but
tomorrow may not come.
Where will you be in 2
years? Will you become everything you ever dreamed of
becoming? Get out on the dance floor - dance with
every opportunity, because opportunity only dances
with who is on the dance floor.
Confidence
The key to losing weight and having
success with the opposite sex is in your mindset and
in your attitude. You should have the feeling that you
are sure of your ability to complete a challenging or
even a dangerous task.
You ask yourself, "Can I do
it?" and then answer, "Of course I can". You have to
be sure of your own ability, and then be confident
enough to follow through.
Feeling confident means
you know your skills and the ability to succeed in a
certain task. It is an internal feeling of
determination or judgment of how sure you are of your
skills.
Lack of this means you aren't sure that
you can complete an activity successfully. It is not
what you know, it is what you achieve with your own
ability that counts.
Your confidence in being able
to do something based on your track record of
succeeding in multiple similar circumstances. The
feeling of being self-confident is learned and can be
passed from one task to another. With this great
ability it develops and reveals itself increasingly
with every new circumstance.
It's amazing the
differences in self-performance, achievement and
satisfaction when you compare the performance results
of confident and unconfident individuals under the
same conditions. Never accept that it is impossible to
gain self-confidence. This state of mind should never
be in your thought process.
Boost Your Self
Confidence:
You feel anxious about mingling at a
club/bar/party wondering if anyone will talk to you or
if you will say anything engaging. You repeatedly
check your appearance in the mirror.
Perhaps, you
failed at something you worked on and feel inadequate.
You might even feel that you have been victimized and
are not responsible for being fired or dumped. All
these "symptoms" share a common denominator; you are
lacking self-confidence. Most daily stressors gnaw at
the root of self-esteem.
Filling your thoughts
with perceived enemies and old conflicts drains your
spirit and zaps your creative joy. No one can
trivialize you, label you, or crush your convictions
if you have a fundamental sense of who you are.
"There is no better time than the present!"
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Of Page
Whether its 5-lb free weights or ?big boy?
barbells, lifting weights on a regular basis will
leave you stronger, more toned, and more efficient at
burning calories. But when done without good form,
weightlifting weighs in as a potentially harmful waste
of time.
Many times you'll go to the gym and see
people watching TV instead of focusing on the weights
they're lifting, or showing off by lifting weights
that are just too heavy. That's a sure-fire recipe for
injury. To weight train properly you've got to flex
your mind, not just your muscle. That means forgetting
about what's going on around you, making that
mind-body connection, and concentrating on every
movement your muscles make with those
weights.
Let's say you're doing a basic bicep curl,
you lift the weights up for two seconds ? exhaling
upon exertion, pause for one second, then breathe in
as you slowly lower the weights over three seconds.
It's the full range of motion that you're focusing on,
but that slow, controlled pace is the key to feeling
you're muscles work throughout the whole
movement.
That bicep curl, much like every other
weight training exercise performed while standing,
will also require good posture, soft knees, a relaxed
spine, contracted abs, and a proper tilt to the pelvis
to protect the back from injury. But if all that
sounds like too much to coordinate, a spotter or a
mirror can help you monitor these other important
elements to your good form.
A spotter feels the
weight as you?re working with it and helps keep you
focused. But if you don't have one, working out in
front of a mirror let's you see how you're lifting and
visually keep your concentration. Either way you have
to have at least one of these assists if you really
want to focus on form.
Healthy muscle exhaust, too,
is another key ingredient to good weightlifting form.
Everyone is different as to how much weight to use
and why they're using it. For example, someone wanting
to bulk up will use heavier weights and do fewer
repetitions. Someone concerned about toning up will
use lighter weight and do more repetitions. But at the
end of a set of 12 reps, that 12th rep should be the
absolute last one you can do while keeping good form.
Doing anything more than that with bad form won't be
worth it.
No pain no gain approach to weight
training just doesn't make sense. The fact is if you
lift too much weight with poor form you'll put too
much pressure on the joints and damage the muscles.
Overstressed muscles like that can take days to heal.
To avoid that know your fitness goals, get the
right program to help you meet these objectives, and
weight train with the right attitude as much as the
right form.
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