If you have made the difficult decision to reduce - congratulations! For most, committing to their own health is the hardest aspect. But in spite of self-motivation, many people find they don't know what exercises to use for rapid weight loss.
There are three main kinds of exercise: aerobic exercise, such as biking or running; flexibility exercises, like yoga and other forms of stretching; and strength training, such as weight lifting and resistance exercises.
Aerobic and strength training will help you burn up the most calories. Since losing weight is dependent on either taking in less calories or burning more, it is best to focus on these at first to make sure your self motivation continues as you lose weight.
Usually, 30 minutes of aerobic exercise three times a week is best. Increase the time and frequency as you develop.
But many people whose self-motivation has gotten them to begin an exercise for weight loss program overlook the importance of strength training. Aerobic exercise burns more calories in the beginning, but weight lifting increases muscle mass, and muscle burns more calories than fat. A pound of muscle needs 35 calories a day to function at rest; a pound of fat needs just two calories for the same function.
The fitness consensus used to suggest that to "build" muscle, you should do fewer reps (3-5) with heavier weights, and to simply "tone," higher reps (12-15) with lighter weights was the best way. But there is no such thing as "toning." Definition that comes with what is wrongly called toning occurs because you have lost the layer of fat on top of the muscle, making the muscle more visible. The size of the muscle underneath depends on how strenuously you train.
You must "tear down" the muscle so it can rebuild itself afterward. In fact, you don't build muscle while working out but you do in the days afterward when it is "resting." The broad guideline for strength training is beginning with three sets of 8-12 reps at a weight that leaves you nearly incapable of executing the entire set. Then, rest for 30-60 seconds before starting your next set.
Don't be disappointed if you are not able to accomplish all of the reps on every set. In fact, use that to determine when to add weight. If you're doing each set without any muscle strain, you will want to add weight.
Self-motivation got you to begin your routine, but many people have difficulty keeping the pace. It helps understanding that the source of our motivations is a belief. Think about it: If you didn't believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat.
Figuring out what ideas motivate you is imperative to losing weight, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of self-hypnosis. And there are NLP methods that can create exercise motivation because, over time, desire to exercise for weight loss alone likely won't be enough to keep you going. Exercise hypnosis motivation therapy can help.
Your first task is naming the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are typically intangibles: money would not be highly valued criteria, but the fun, freedom or security that money can provide would be.
Next, determine what you need to believe to feel highly motivated to exercise. It is important to bear in mind that logic has nothing to do with belief. Things don't have to be logical to believe them. You may find you already have a belief that goes against this new idea. That's okay.
While understanding what motivates us is important, exercise hypnosis motivation therapy can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by changing the computer codes in your brain, so you believe thoughts that motivate you.
Belief systems are based in our unconscious mind, which is like a computer. Computers don't have the ability to reason. The input controls the output. The methods used in hypnosis for exercise motivation therapy can make you believe nearly anything, as long as you're willing to believe.
You begin by creating an image in your mind that illustrates something you already believe, like, "I love my children." Then you learn to calibrate the elements or 'Submodalities' of that mental belief picture.
Next, you make a mental movie that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I will look great and my marriage will improve." Then you learn how to adjust the Submodalities of this mental image to correspond with the Submodalities in your calibrated belief picture. On the other hand, if a belief is holding you back, the same technique can change that belief to doubt.
Self-hypnosis for motivation that incorporates NLP can provide you with something of an internal personal trainer. Using a hypnosis for exercise motivation program ensures that the passion you began with remains until reaching your objective, and then helps you maintain that objective.
Alan B. Densky, CH has specialized in all aspects of weight loss hypnosis cd recordings, including motivation psychology CDs since 1978. Visit his Neuro-VISION self-hypnosis website and get the benefit of Free hypnosis articles, videos, and newsletters.
