Instant results
It takes 90 days to 1 year to heal your body, but realistically are we prepared to go all-in for the duration. The reason why I say this is why after 6-8 weeks we end up plateauing until, January the 1st comes along again, usually with 5kg (12lbs in American talk) extra to shed, and then by Feb 14th it's game over (why do you think Valentine's day was created. Below are some reasons and excuses why you are geared up to fail!
Instead of your partner encouraging you, they know you are feeling down, so they buy you some chocolates or alcohol.
I love you just the way you are and subconsciously they are saying, I wish she would lose some of the fat off her ass.
He looks in the mirror and is disgusted with his man boobs and big hips and waist, she then says wow you are so cuddly, like a big cuddly bear, when all the time she is saying, he has bigger breasts than me, maybe I should buy him a bra.
What's the point of going to the gym, exercising every day and your body doesn’t change.
Maybe you don’t like these honest answers, but I am sure we can all relate to them, as we all have been there at 1 stage in our lives. The reason why I mention diet first is because the fitness industry makes out that exercise is the most important modality and if you have a shiny gym and a smartwatch you will have instant results, oh the powers of subconscious programming and subliminal messages
So where do we go from here?
Losing weight healthily and sustainably involves more than just following a specific diet or exercise plan. It requires adopting a holistic approach to your lifestyle and mindset. Here are seven important messages that can help you on your weight loss journey:
1. Balance is Key: Strive for balance in your diet and exercise routine. Avoid 3 meals a day mindset + snacks, unless you are entering a bodybuilding competition. 1- 3 day fasts, one time a month will have you ripped and lean!
2. Portion Control: Be mindful of portion sizes. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Learn to listen to your body's hunger and fullness cues. The more you train the more junk you eat, that's it in a nutshell!
3. Low-intensity Physical Activity: Incorporate regular physical activity into your daily life. Aim for a mix of cardio (e.g., walking, cycling), strength training (1 or 2 sets per muscle group), and flexibility exercises (50% of your training should have this modality).
4. Hydration is Important: Drinking enough water is essential for overall health and can support your weight loss efforts. Sometimes, thirst can be mistaken for hunger.
5. Patience and Self-Compassion: Weight loss can be a gradual process, and there will be ups and downs along the way. Practice patience and self-compassion, and don't be too hard on yourself if you encounter setbacks.
6. Trapped emotions: We can carry trapped emotions with us for a lifetime, to the time when you were at school, bullied for being fat, got home, and put on your comfort blanket (junk food) to mask the pain of the playground bully.
7. Ditch Alcohol: Have you ever wondered why you crave a fry-up after a night out. Alcohol strips the fat away from the brain and when you remove fat from the brain long-term diseases will manifest, Alchzemiers, Stroke, Blood clots, and negative thoughts. I have had 4 friends commit suicide after a night out on the spirits (demon drink) are the root of all evil, alcohol has a vibrational frequency of 10, love is 500, and you can love a drink, but if you drink every day or binge drink it will eventually catch up with you.
Finding your exercise Balance
12-week fitness programs can be effective for many people, provided they are well-designed and change every 3-4 weeks. The reason why your program has failed in the past is that you end up overtraining to try and remove that small bike tire around your waist, then you either get sick (swollen glands) or injured, worst case scenario surgery, and guess what all the weight goes back on again.
1. Structured Approach: These programs usually have a well-thought-out structure that incorporates a mix of cardiovascular, strength training, and flexibility, which is equally 33% from each modality, how many are following these principals (at best 10%). You would be surprised how much progress you would make, just by making this change.
2. Self-Discipline: Most 12-week programs encourage participants to set specific fitness goals. But the problem is you, you are easily knocked off by your peers, why are you going to the gym and not coming out for a night out. To me this is an energy transfer (especially if you succumb) they then say things like, ‘You see I told you I could get him/her out’ and then you are even more disgusted with yourself, as you much down that kebab.
3. Consistency: 12 weeks provides ample time for individuals to establish a consistent exercise routine and develop healthy habits. Consistency is key to achieving fitness goals.
4. Progressive Overload: Good fitness programs incorporate the principle of progressive overload, where the intensity of workouts gradually increases. This gradual progression helps individuals build strength and endurance over time.
5. Generic programs: Many 12-week programs are from the internet, Instagram, and app-based, promising you the best results, when theoretically it's all smoke and mirrors, if this wasn’t the case we would all be happy and healthy.
6. Accountability: Some programs offer built-in accountability measures, such as tracking tools, online communities, or coaches. This support can help individuals stay on track and motivated. Based on the clients I have trained, if they are not pushing 85% + accountable, they are kidding themselves and are lining themselves up for failure.
Conclusion
The old saying springs to mind, if you do the same thing over and over again and expecting, different results, then you are lining yourself up for failure. We can all laugh and joke about being uncomfortable in our meat suits, but looking at cyclists in lycra, who are 20kg overweight, discussing the carbon fiber frame, shaved seat, and a high cranking cog, is like putting a band-aid on an open wound, it ain’t going to help unless you address the extra inflammation you are carrying on your body,
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Good morning, Ron. Thank you for the encouragement in this article. I've started the next step of my recovery.