Do you have the right frame of mind to change your body?

Changing your body (whether through weight loss, weight gain or muscle bulk) is not only about eating right and working out; one of the most important things is getting in the right frame of mind. You have to commit yourself 100% to achieving your goal and truly Change is easier than regretAmbientbelieving that you will reach it.

Have you ever made a decision to change something, and the next day something else comes up that makes it even harder to stick to the decision?   As soon as we decide to make a change in our life we are tested to make sure it is something we really truly want.  The important thing to remember is that these bumps in the road are just tests and with perseverance and belief you can achieve what you want.

Here are some ideas to help you:

Write your goals down

It’s important to write your goals down on paper.  Writing them down makes them seem real and helps you identify exactly what you want.  It is not enough to just say I want to lose weight – you have to be specific. How much weight do you want to lose? How much muscle do you want to gain? Where do you want to gain it? Being specific gives you something exact to work towards.

Goals need to be written using positive words in the present tense as if you already have it.  For example if you wish to lose weight your goal should be written:

I weigh 9 stone 8lbs and I am a size 10.  I feel healthy and have lots of energy.

Don’t write the goal once and then leave it in a drawer and never look at it again. This will not work.  You need to look at it every morning and evening and say it out loud.  To really affirm the goal, write it out fresh every day.  The more your mind sees it, the more it believes it.

Imagine your goals

To help keep you in the right mindset, regularly think about how different your life will be once you achieve your goal.  Picture yourself once you have achieved it – think about how good you will feel and imagine hearing what people will say to you. Picture how your new body will look, what clothes you wear, what you will be doing that you don’t or can’t do now…

It can be easy to lose focus, especially if you are having a bad day and have negative thoughts floating around in your head. When you start to doubt that you can achieve your goal you will find it harder to stick to your plan.  If that happens, picture your new body, really concentrate on how you feel in it. This will reinforce why the goal is important to you.

Changing your body is not an easy task and it will definitely not happen overnight.  But if you can get yourself in the right frame of mind, you are half way to getting that amazing body you want. 

Why do high intensity interval training and what exactly is it?

 High intensity training involves challenging yourself by working out at a high intensity for a set amount of time (for example 2 minutes) and then reducing the intensity to allow you to recover for a set period of time (for example 1 minute).  This type of training can be performed inside or outside using CV equipment, weights, kettlebells or body weight exercises like circuit formats that work all the major muscles.  Research has shown you could still be burning fat up to 38 hours after finishing a workout; turning your body into a fat burning machine rather than a fat storing one due to the after burn effect.
What exactly is the after burn effect? 

When we are active our body needs to use more oxygen to help the muscles work.  This creates an oxygen ‘debt’ within the body.  Once we begin to recover after intense activity the body pays back this ‘debt’ by increasing the amount of oxygen coming in.  A good example of this is when you walk up a few flights of stairs and even when you stop you find yourself breathing harder than you did whilst you were actually walking up.

After activity your body essentially tries to bring itself back to the state it was in before you started.  It replaces the fuel the muscles have used and repairs them in order to make them bigger and stronger.  For your body to do this (plus payback the oxygen it needs) it has to burn FAT!

Research has shown that high intensity interval exercise using a mixture of cardio, resistance and body weight training can greatly impact the body’s after burn.
Working out is supposed to be fun and there is nothing like a high intensity circuit to make you smile, especially at when you think about all of the fat you are still burning afterwards.  So next time you find yourself mindlessly walking on a treadmill or reading a book on the cross trainer, I want you to set yourself some small goals for the remainder of your time on there. Increase your speed for 1 minute and allow yourself to recover on a lower speed for 1 minute. Do this for at least 8 minutes.  Then jump off the machine and start doing some back to back weights and body weight exercises.  Remember to allow yourself time to rest when you need it so you can push hard again into the next exercise.

Burn baby burn!