How many times have you thought, “How does she do it? How does she have time? How does she do it all?” Truth is, she is busy just like you. She has other commitments just like you. She has cravings and temptations and impulses… just like you. So, what’s the catch? She’s probably not sweating harder, just smarter. She’s probably not eating less, just better. Do you want in on the weight loss secrets? Well, we have you covered with these 23 secrets from the world’s best trainers from our friends over at LIVESTRONG.
1. Forget about the ‘fat-burning zone.’ “Stop worrying about the exact percentage of fat you burn during exercise (i.e., staying in the “fat burning” zone), and instead focus on the total calories burned from fat (which include the calories you burn after an intense strength session). To burn more fat over a 24-hour period (and not to mention, get in great shape), go as hard as you can, as long as you can.” – JC Santana, owner of the Institute of Human Performance (IHP) in Boca Raton.
2. Get fit from the inside out. “Instead of only looking to the scale and the mirror for feedback, focus first and foremost on how exercise makes you feel — more energetic, healthier, and less stressed. Cosmetic changes will naturally occur if you seek out and adopt a fitness plan that you enjoy and take to heart.” – Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery and creator of the “Perfect Legs, Glutes & Abs” DVD
3. Start your day with exercise. “Has your busy schedule taken over your workout routine? Fit in fitness first thing. Research shows that people who work out first thing in the morning work out more often. Why? Because you’re less likely to make excuses when you get it done before something else can get in your way.” – Elizabeth Burwell Hendrix, co-owner of High Performance NYC training facility in Manhattan
4. Make time to meditate. “Learn how to incorporate meditation into your daily routine, no matter how brief. So much of our suffering, pain, insecurities, and struggles are caused by a disconnection with ourselves and our source. Meditation costs nothing, requires nothing, and can be done anywhere. In order to change your body, you need to change your mind and the way it is hardwired.” – Jennifer Galardi, owner of LivWhole in New York City
5. Do what you love. “If you try something and it doesn’t work, try something else. If you’re injured, switch gears and focus on another aspect of your fitness until you heal. Never stop searching for the right workout and schedule until you create exactly what works for you. When you find it, don’t be swayed by fads, the opinion of others or even the experts. Doing what you love is the surest way to ensure you will be fit for life.” – Liz Neporent, a spokesperson for the American Council on Exercise and author of Fitness for Dummies, 4th edition
6. Put Parkinson’s Law into practice. “Parkinson’s Law states that the perceived complexity of a task expands to fill the time you allot it. So if you don’t set hard deadlines and timelines, you’re not going to be as focused or productive as you could be. Instead of wasting time at the gym, create hard deadlines for your workouts: estimate how long your session should take and enforce that you finish in that amount of time or less. Create a negative consequence for not sticking to it. Once you begin to create and enforce deadlines, the BS gets toned down and the results increase dramatically.” – John Romaniello, a New York City based coach, writer, and owner of Roman Fitness System
7. Listen to your body, not your mind. “Your body knows better! On days when you don’t feel like working out, that’s your mind talking. Your body yearns for movement, circulation, and healing. When I’m having one of those days, I’ll take a few moments just to breathe well, and invariably, my arms want to stretch and I might press my hands into a wall and lengthen my spine—anything. And it always feels better.” – Elena Brower, founder of ViraYoga in New York City
8. Pump more iron. “One of the best tips I can give to anyone who wants to change the shape of their body is to lift weights. Specifically, lift heavy weights and perform multi-joint exercises such as deadlifts, squats, and push presses. If your goal is to look toned and lose belly fat, combine 20 minutes of high-intensity cardio and 20 minutes of strength training for your workout—you’ll be finished in just 40 minutes and be in the best shape of your life.” – Marta Montenegro, an exercise physiologist and adjunct professor of exercise and sports sciences at Florida International University
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9. Remember that the juice is worth the squeeze. “Back when I was boxing, my trainer put me in for ‘hard’ sparring against a pro fighter from Guyana. I landed a few shots, but he proceeded to knock me bloody and senseless for five rounds. The next day, I told my trainer I doubted about my ability as a fighter, and he told me I was too concerned with the destination -enjoy the journey. Then it hit me: He stuck me in the ring with this guy because he felt I could learn from it. I mean, how many people have been able to go five rounds with a former world champion? Always answer the bell and enjoy the hard fought journey—the juice is worth the squeeze.” –Clay Burwell, co-owner of High Performance NYC training facility in Manhattan
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