Personal Training

Weight Loss: Ask Yourself the Right Questions To See Results In Your Fitness Program

Weight Loss: Ask Yourself the Right Questions To See Results In Your Fitness Program

I remember when my life started to change for the better.  I underwent a unique change in my thought process.  I became more curious and asked myself many deep questions.  One of the questions I asked was, “How come everyone is happy except me, even though I’m in a better place with many of my dreams achieved?”

Sometimes we take as truth information from the government, doctors, teachers, our parents or anyone else we classify as an authority or weight loss expert. For this and many other reasons, such as finding the truth too uncomfortable, we often stop asking ourselves quality questions. We go with the flow and copy what others do and wonder, after a short while, how we can change our life.

After I asked myself how I could be happy, my brain started searching for the answers, and I found them.  The answers did not come easily.  I had to meet capable people, read, meditate and experiment to find all the answers.

Henry Ford said, “Thinking is the hardest work there is, which is probably the reason why so few engage in it.”  I think he has a point since many do not make time to pose questions and search for the answers.  Just like exercise, weight loss or healthy eating, thinking is a positive habit that adds more value to our lives.

Questions have a lot to do with your weight loss success because the quality of the questions you ask determines the quality of the answers you get.

The answers will create emotions, and your actions are determined by those emotions.

For example, it’s better to ask yourself, “What do I need to do promote weight loss?”, “Am I taking the correct steps for weight loss?” or “How can I improve my weight loss?” rather than “Why can’t I lose weight?” or “Why does nothing work in my weight loss program?”

Have you noticed that these questions create different emotions?  Once you ask the right questions, your brain will start to search for the answers.  But once again you have to ask the right questions.  “What do I need to do to lose weight” questions will lead to many resources.  On the other hand, “Why can’t I lose weight” may lead to answers that don’t make sense, such as “because you never have.”

Not asking yourself quality questions will lead you with no results on your weight loss or the wrong answers.

When you get no results or a wrong answer, the chances of you taking action is 0%, delivering no positive change to your life or weight loss efforts.

Now keep in mind that the better the question is the longer it will take to get an answer.  Albert Einstein said, “It’s not that I’m so smart, it’s just that I stay with problems longer.”  It is important that you are persistence with the quality question to get a quality answers.

My life improves every day.  I become more knowledgeable and make better choices thanks to the questions I ask myself.

I want you to succeed in your weight loss…

My goal is to help you as much as I can.  So today set aside some time and ask yourself deep questions and start looking for real answers.  This will lead you to get the results you are looking for.


This Is How To Tone Your Body

Brittany was raised in a family that focuses on working and doesn’t have strong beliefs about exercising. Nevertheless, Brittany was an active child, playing basketball and volleyball, running track and doing other activities. As she grew older, she continued doing some biking and hiking. She eats somewhat healthily and has managed to maintain a healthy body weight.

When she hit her 30s, she started to discover that her body was not the same as it used to be when she was in her teens and early 20s. Her body was saggy and no longer toned. She discovered some areas that she didn’t like anymore, such as the inside of her thighs, the muffin tops, the wings on her arms, and her butt not being rounded anymore. She is not the only one to notice these changes at this age. Many other women are in the same hunt for their younger body.

She has heard about weight lifting, but weight lifting is only for men — women can get bulky because of it. She tried it once for a couple of weeks, and it was too difficult, and she heard that she can tone her body by lifting light weight and doing numerous repetitions, so she stuck to that for a while. But she gave up after a year of not seeing results, and tried exercises other than a structured weight lifting program. She is now 50, and she has not discovered how to recover her younger body.

When astronauts are sent to the moon, one of the requirements is to exercise before, during and after the trip. Many of the astronauts upon returning to earth need to relearn how to walk. Since gravity in space and on the moon is minimal, the body does not need to make much effort to travel from place to place or for many other physical tasks.

The human being is very adaptable to the environment in different ways, including physical. For example, Brittany failed to notice that when she was younger she was more active than in her adult life where there are many worries and responsibilities that she needs to prioritize. Even though she has been somewhat active and she has eaten somewhat healthily, she is aging, and the activity that she is doing is not enough to keep up with the biological process of aging.

Just like an astronaut loses his strength because he doesn’t need it in space, Brittany is aging because she is not challenging her body.

Jessica discovered that she can keep her body young at an earlier age. She grew up with a brother who is into weight lifting. In the beginning, Jessica was not interested in weight lifting at all. All she wanted was to tone her body, so in her earlier 20s, she focused on cardio. She noticed that she was losing weight, but her body was not gaining toned. She start noticing that her brother was toned from weight lifting, but she didn’t want to get bulky. So she considered lifting light weights.

She started to make her own superficial research about weight lifting. She found out that what she needed to do is to lift light weights and do high repetitions. But what she didn’t know at that time is that the body will transform only when it gets challenged, and light weight does not challenge the body. But she tried it. After 2 years of light lifting, she didn’t see any definition.

She wondered what she was doing wrong and finally asked her brother, who gave her a quick explanation that guys can get big because of their levels of testosterone. It won’t be possible for her to get bulky because of her level of testosterone. Plus, he reminded her that he is 4 times stronger than her, and for her to lift that much weight is impossible. It took him years of dedication and effort to get to that level.

Jessica trusted her brother, so she decided to try lifting heavier weights. However, she knew that if she tried to lift too heavy a weight she would get hurt. She did not know how to start and let her brother guide her. She learned periodization, the act of increasing resistance to the muscle group as the muscles becomes stronger. Also, she learned about muscle groups and many exercises for each muscle group. Jessica is now in her late 30s, and she has a toned body and feels like a teen again.

To be healthy one needs only to eat healthily, exercise at least 3 times a week for 30 minutes, be flexible and know how to deal with stress. But to take one’s health and appearance to the next level and tone one’s body requires a lot more effort. Not everyone should have a toned body, and not everyone is willing to make the effort to have a toned body. For example, to make $1,000,000 a year requires more effort than making $100,000 a year; having 3 children requires more effort than having one; having a mansion requires more than having a house. Not everyone wants to do the work to make $1,000,000, have 3 children or take care of a mansion.

Nevertheless, there are people who do want more than others, and these people are willing to pay the price for it. The same goes for your body. You are not going to make $1,000,000 with the same effort you made $100,000 or properly raise 3 successful children with the effort you raised one or maintain a mansion with the same resources to maintain a small house. You have to put in more effort. Therefore, I want you to think that you can’t tone your body with the same effort it takes to just lose weight or maintain your body.

For example Brittany was doing only enough to maintain her body weight but not more to tone her body. Her lifestyle is healthy, and there is nothing wrong with it. However, she is not happy with the way her body looks, and she wants to tone her body. Her actions and desires are in conflict. Either she needs to accept her body and continue what she is doing, or she needs to pay the price to have a toned body, so her actions and desires are not in conflict anymore.

Jessica, on the other hand, knew what she wanted, and her beliefs were aligned with her actions. Even though she did not have the right information in the beginning, she researched and put in the effort until she achieved her goal.


How to be successful in your weight loss!

How many times have you started a weight loss program or a new diet and gave up in the first few weeks or within a month? If you are like the rest of us I would imagine that it has happened on more than one occasion. I can’t help but wonder what your thoughts were behind the actions that you took. So many times we have tried to make changed in your lifestyle and they just don’t stick. I always wondered why this was the case. Why did I give up so quickly? Below is a great video to help you set up your mind and become successful in your weight loss once and for all. 


Weight Loss Or An Attractive Body?

When I was  traveling recently on  my holiday break, when  people asked me what I do, I told them that I make  people’s lives happier by helping them lose weight and be healthier.

Most people with whom I talked had a point of view about weight loss, and some others wanted advice.  Some told me that Zumba, running, shakes, or diets are effective for weight loss. But what really got my attention was that these people were overweight and out of shape.  If all those great ideas really worked, why weren’t these people really doing them? Go figure.

A paradigm is a belief about what the world is like. You can tell what people believe by watching what they do, because they always behave consistently with their deeply held belief.  It is not necessarily what they say they believe, but what they really believe that counts.

While is true that many of the methods people mentioned work, what is important is to take into consideration that people need to be consistent and do them regularly.

“Weight loss can be simple,” I explained to some of my fellow travelers.   “But I don’t recommend focusing merely on weight loss. My clients and I get healthy results and toned bodies using varied routines and techniques.  None of the methods people list works alone.  I could be wrong, but it seems to me that people don’t want to lose weight just for the sake of losing weight since they often end up with a sloppy body when they are only focused on the scale. The reality is that they want to look their best and hopefully amazing. They want legs and arms toned, flat abs, a nice straight back, and overall an attractive body.  This is where my being an expert comes in. I give my clients all the techniques, routines, motivation, and encouragement they need to get the results that they are looking for.

No one I had a conversation with on my trip mentioned weight lifting as being important for weight loss, but a large part of my fitness plan is weight lifting for people of all ages and body types.  It surprises me that many people are not aware of the importance of weight lifting. Let me enumerate a few of the benefits.  It lifts the gluts, tones arms and legs, makes flat abs, and makes the waist look smaller and over all shapes the body and increase the metabolic rate among other benefits. It also prevents bone loss in older men and women, which helps them stay agile and fit.

So I recommend getting a weight lifting plan incorporated into your weight loss program.  You will notice the difference after two weeks.  But don’t forget to be consistent.  Persistence pays off.


Can I Eat A Hamburger Is Weight Loss Is My Goal?

One of the best tools that a weight-loss program has is a follow-up system or assessment.  Assessment gives specific information about the unique needs of the individual.  This can include but is not limited to injuries, stress, lifestyle, exercise experiences, fears, beliefs and food perception.  With this information, an individual approach can be taken.  Here is where I can empathize with my clients.

Talking to new members during the assessment is exciting.  I always encourage people to talk.  Many people have the perception that I’m perfect, I must be on a diet, and I don’t eat certain foods, such as hamburgers.  So when I say, “We need to work on your eating habits.  It seems like you have a lot of improvements to make,” a common response is, “I know: no hamburgers, no fried foods, no tamales and no carbohydrates.”

I like people to feel comfortable around me, so I start telling them the truth.  And the truth is that I do eat hamburgers.  However, I clarify what is behind the hamburger myth.

I don’t see what is wrong with eating a piece of red meat with organic wheat bread and veggies (tomatoes, onions, lettuce, avocado and peppers).  Usually I eat hamburgers once a week.  However, not all hamburgers are the same, and here is where people need to be aware of the myth.

When I eat a hamburger, I make sure it has real meat and veggies.  There are a couple of local places that use organic ingredients in their burgers. And when I say to make sure it’s “real meat and veggies,” it’s because many corporate hamburgers don’t have real ingredients. Here is what I mean:

One of my colleagues did an experiment.  He bought a hamburger from a famous chain restaurant and left it on top of his desk for one year.  The hamburger was intact! Only drier.  The reason is because the hamburger is nothing more than junk.  Michael Pollan puts it in other words. He says that bacteria are living organisms that need nutrients to survive and, of course, only eat foods that have nutrients.  Therefore, they are not interested in the hamburger.  There are processing steps that this type of hamburger goes through before they’re sold.  These steps remove the nutrients from the hamburger and add chemicals so it will last longer and be cheaper.  This is one of the reasons why people suffer many disease and digestive problems.

So the conclusion is that many people are eating only trash with no nutrients.  These “foods” are a big factor in obesity, diabetes, cancer and other diseases.  People eat because they need energy to survive, and many of these “foods” are not providing them with it.

So when we set up eating habits, I help people understand what the best choices are.  I don’t prohibit foods. Like I tell them, “I’m nobody to stop you from eating what you want. I only give you information and set the path to achieve your goals.”

Food is the energy we need to survive, and I think it is OK to enjoy our foods.  However, it is responsible to be conscious about what we put into our body to achieve a healthy body weight.  The decision is always up to you.

Buy this Book!


How Meron lost 22 pounds in 6 months!

Meron speaks about how exercising has improved her life and how all the hard work, sore muscles, and the pain is worth the results. Meron shares with us her personal story about her weight loss and the changes she has made in her life that have helped her to accomplish her weight loss goals. She has made drastic changes in her diet and in turn her diet and her exercise habits have increased her energy and given her the ability to lead a more active life.

Buy this Book!


Traits People Who Lose Weight Share

Recently I assessed a new Custom Body Fitness member who had lost 13 lbs in 15 weeks. It reminded me of another member four months ago who had lost 15 lbs. in the same amount of time. Both of these members were overweight, and most heavy people lose between 2 to 4 lbs a month.  Therefore, I was surprised to see people lose more than 10 pounds in the first 5 week assessment.  Another sort of member Custom Body Fitness have are those who fall into the “fit” scale.  They were active before they walked in the door. This people can put into an “athlete” category.  Fit people generally cannot lose 10 lbs in four months, because they are already in the most healthy weight level. However, they also impress me when they lose 2 lbs or lower their fat levels by 1 percent, since few do that. This raises a question:  Why do some people, in the same “fat level category” lose a significant amount of fat and others don’t? After assessing hundreds of Custom Body Fitness members, I have found a pattern:  Different sorts of habits and behaviors get us different results.

  • People who get results are usually open to change. They listen to my suggestions, learn about healthy eating and exercise, and then they put this new knowledge into practice.
  • They find a balance between work, family, exercise, and other activities in their lives.
  • They change their eating habits by cooking at home, cutting meat intake, adding more vegetables and fruits, eating organic, substituting added beverage for water, and eat five times a day.
  • They have an active lifestyle; they come to Custom Body Fitness 3 to 4 times a week, and hike, walk, run, or bike on their own.
  • They find support by seeking out active people like themselves who are striving for the same goals.
  • They take time to analyze their life—they meditate.
  •    They figure out their goals, write them down specifying each one, and work towards them.

Some people come to CBF with some knowledge of healthy ways already and just need to be reminded;  others simply don’t know how to start they journey to health and weight loss. My hope for all members is that they learn to find a balance in their life in order to accomplish their desires. I want them to feel less frustrated about losing weight and concentrate on their habit changes, not on the weight they are trying lose. So if you want to lose weight in a healthy and fun atmosphere that fits your lifestyle, think about the suggestions above.  These pointers have been proven to work, so why not let them help you.

Buy this Book!


Don’t Confuse Fit with Healthy

Last week I assessed one of my clients.  He had lost 12 pounds in 2 months. He said that he recommends me to his group of friends.  He enjoys our sessions, feels healthier, has more energy, is stronger, and — the most important reason he talks about CBF to his friends — he’s happier.  When he refers me to his friends and shows them my website, some of them expect to see a picture of a bodybuilder.

He was telling me that he knows a couple of guys who are huge; they use drugs to increase muscle mass.  Some other guys he knows use supplements.  Since I advocate “natural fitness,” he assumes I don’t take any drugs or supplements.

While it is true that 6 years ago I used protein shakes and creatine, I now know that these products don’t really help me perform any better or add value to my health.  Also, they are likely to do more harm than good.  In my experience, acne and lack of oxygen at night were only two side effects of these products, which is why I stopped taking them.  When it comes to drugs everyone seems to have a different opinion about them.  My opinion is that drugs simply don’t contribute to health even though they may increase muscle mass, endurance or some other facet of human performance.

Even though it sounds sad, many professionals nowadays don’t distinguish between fitness and health; but being fit does not mean being healthy.  Someone taking drugs or using supplements may be able to run fast, have tremendous lean muscle mass or lift incredible weights and can be classified as fit.  However, this person may not be healthy.  Such a person may suffer or develop side effects such as sex impotency, osteoporosis, high blood pleasure, cancer and others.

However, fitness is a factor that contributes to health just like eating nutritious foods and controlling thoughts and emotions.  But many people put their health in jeopardy to be fit.

Weight loss has also taken the same path.  Many people have heard from their doctors that they need to lose weight because of their high cholesterol, hypertension, diabetes, knee problems, etc.   Many look for the easy exit, taking pills, using hormone therapies, taking supplements or undergoing surgery.

Even though weight loss is the goal, the purpose can get lost while trying to attain the goal.  The purpose of weight loss is to be healthy.  While some people are looking to lose weight for a better appearance (and there’s nothing wrong with losing weight to be physically attractive), they, also, miss the real purpose.  Losing weight in an unhealthy manner won’t help an individual become more attractive.

Getting to know the difference between fit and healthy helps us a lot with the habits we need to practice.  It helps us be aware of our health while we get fit and to remember that we get fit to contribute to our health.  Weight loss is not about being fit only.  It is about being healthy by incorporating fitness in our lives.

Buy this Book!


Exercise According To Your Goal

I have learned that the first thing people need before starting a weight loss program is to unleash their desire to lose weight.  This could be a doctor’s call, a divorce, a true look at the mirror or the inability to perform physically.

After the wakeup call, action is required to lose weight.  Some people take imperfect action, and others hire a professional to help them.  But what matters most is that action is taken.

While many people get distracted, discouraged or busy in life and drop their program, others continue perfecting their actions.

For those who drop their weight loss program, nothing changes, they just go back to their precontemplation stage.  In contrast, for those who continue, something magical happens.  After a while, the body starts changing.  As they continue getting results, they notice that they need to modify their program according to their needs, and they do.

A walking-and-small-eating-habit program can be effective for you if you need to lose 100 pounds: Walking every day and cutting out some junk food may lead you to lose pounds of fat monthly.  However, results can come faster if a professional designs a program for you.

If you are only 20 pounds overweight, the same approach may not work. It will help, but you need to work deeply on your exercise and eating habits. For example, you may need to find a more intense exercise than walking and work on your eating schedule and start getting into a cleaner diet.

Now, if you don’t need to see a difference in the scale, but you want to tone your arms, get rid of the muffin top or inner thigh fat, lose inches on the hips and get a flat stomach, you need the deepest and most advanced exercise program.  This will help you get rid of the fat by getting muscle instead.  You may not lose pounds, but your fat levels are decreasing.  Walking, running or eating on time won’t do it for you.  At this stage you need a periodization weight lifting program.

This means that you need an exercise program that is constantly challenging you.  You may need to have clean eating habits.  This doesn’t mean that you are not allowed to eat the foods that you like.  This means that you need to understand that there are things that are not made to be digested.  This may get you into weighing the short-term pleasure of eating the wrong foods versus the damage they cause to your body.

In whatever phase you are make sure you continue taking action and improving your actions to get the body that you deserve.  Yes, it’s true. Not many people have the desire to pay the price (time, effort and what the program requires) to be in their best shape.  Be honest with yourself and find out how far you want to go.  But don’t defeat yourself by thinking that it’s impossible.

Remember that the key is to continue taking action to get the body you want.  And when you get there all you need to do is maintenance.

Buy this Book! 


Best Exercise Tips

There are different exercise tips that need to be fulfilled in an exercise session to reach your fitness goals. Attending an exercises session is the first step; however, it is not all it takes. You could compare this to attending a lecture class and not paying attention to the teacher. Nothing good will come of just showing up. There should be a sense of concentration, taking notes, reading, participating, actively asking questions, etc. The same goes with exercise, engaging our muscles and our minds. Here are six exercise tips that you should follow if you want to see results:

  1. Be in discomfort: Any well designed program made to give results should not keep you in a conform zone. You should feel some sense of challenge all the time. If you don’t feel any challenge, the body is accustomed and will not change to meet the demand. Therefore, you will not see results.

 

  1. Don’t go backwards: Many people think because they pushed last week, they don’t need to push in the present. Remember that the body becomes accustomed to the resistance given. In other words, if instead of increasing your weight lifting from 15s pounder dumbbells to 20s and go down to 12s, or if you run less or slower than most times, the body will get used to the new resistance. This means that either you get more toned and lose weight by increasing your weight lifting or running distance, or you get gain fat and lose muscle by decreasing your weight lifting or running distance.

 

  1. Have a “progression” mentality: Think “what can I do better today?” Some examples could be, increase your weight lifting, increase your intensity of the exercise, try to do your entire program in less time, add other exercises and so on.

 

  1. Live the moment: Concentrate in your exercise and forget about everything else. This is your time to get in shape. Everything else will have its own time.

 

  1. Find people who are more motivated than you: People who do what it takes to get results usually motivate us, both by personal encouragement and by inspiring us. These people will help you get to your goal.

 

  1. Enjoy the exercise: Exercise should be challenging, but you must have in your mind that you love it. If you think the opposite of it, you will drain all your energy and you will not get results.

Take these six exercise tips into consideration and get results. My goal is to give you tools to continue your fitness journal. Exercise is a need to stay and live healthy.  I think we all want to do it right, enjoy it and get the most out of it. Don’t waste your time and start this week!

By the way, please check out our website. Go –> here <– to see more successful stories.