Don’t rely on motivation in the first place. Motivation comes and goes, but making a plan and sticking to it will work. You have to think of it like this: all of us do things everyday that we don’t want to do, but we do it anyway because the result is what we want. I don’t clean my toilet because I love cleaning toilets; I clean my toilet because I want my bathroom to be clean. I don’t wash the dishes because I love washing dishes, but if I don’t I would be looking at a huge pile of plates in the sink.
Set specific, measurable goals and then design a plan to achieve those goals. If you don’t plan, you are basically planning to fail.
Absolutely not! Dieting slows the metabolism, and this is the last thing that you want to do when you are trying to transform your body. The only way to maintain lasting weight loss is to cut your caloric intake in addition to ADDING MOVEMENT to your life.
Exercise revs the metabolic rate, and high intensity exercise keeps the metabolic rate higher than normal for longer than lower intensity exercise.
The more you move, the better; the more intensely you move, the better. As you build muscle from moving, your metabolic rate becomes higher once again, as muscle is metabolically active tissue and fat is not.
It is always better to eat 500 fewer calories and burn 500 additional calories with exercise than it is to just eat 1,000 fewer calories. When the body believes that it is being starved, it slows down its metabolic rate to preserve
Your big gut is fat, my friend. Doing all the sit-ups in the world will leave you with very strong abdominal muscles, only no one will see them under that big gut!!
One must always consider two things when setting out to reshape the body: body fat and muscle.
Building beautiful, strong and toned muscles is a great thing. Layers of body fat will hide your efforts, though.
Reshaping and redesigning the body is achieved by doing two things: lowering your body fat content with a caloric deficit and aerobic activity and shaping your muscles with consistent resistance training.
From a professional standpoint, I love free weights and cables. As far as I am concerned, machines lock you into a movement pattern that is not necessarily right for your body.
Free weights also require more effort on the part of the participant, as one must stabilize the muscles of the torso, pelvic girdle, shoulder girdle, etc., to effectively use them. Machines allow you to sit on a gadget, grab the handles, and go!
The caveat is that in order to effectively use free weights and cables, one must have an understanding of how to safely use them or they become “accidents waiting to happen.” If you don’t know what you are doing, invest in hiring a
personal trainer even for a few sessions, so you can learn about proper biomechanics.
Obese clients have the most success in a swimming pool. If your gym or local YMCA has a pool, it probably offers a variety of aquatic exercise classes, as well.
When a client is very over weight, it is true that great care must be taken to make exercise safe. Exercising in a pool is easy on the joints but can be quite intense at the same time. You can do both cardiovascular and resistance
training in a pool, and you don’t have to know how to swim.