How To Get Stronger and Lose Weight – Not As Hard As You Think

Set Your Self Goals!

The number one thing you can do in order to get yourself to become stronger and lose weight is to have a goal. Goals don’t have to be anything huge but they help your brain work toward something.

Your Brain – is the number one thing that will get you results. I have said this in other posts and I will say it again. You Body is controlled by your Brain. Do Not think of it the other way. If you tell yourself to work, guess what, It Will. If you tell yourself to sit on the couch and eat chips all day, well once again, It will. You need to first stop worrying about your physical shape. You must first set your brain up in a way that it knows it is in charge and your body will listen to it.

For the car guys- I will put this in a perspective of engines. If you go back to carburation, you need to know what drives what. The carburetor is nothing without the engine. If the engine does not have enough compression to pull fuel through the carbs then there will be no combustion. Think of the Engine being the Brain and the Carburetor being the body. The Carb Will do what ever the engine tells it to do. Hey I might have just helped you out with another problem. If your carbureted engine isn’t running right check the compression.

I hope you get what I am trying to say. Make your Brain be the Boss!  

Once you have your brain telling your body what to do, The next step is to set some goals. Goals do not have to be huge.

Goals you can set:

• Daily
• weekly
• monthly
• 3 months
• 6 months
• A Year

If you can set all those goals up before you even start you will already be ahead of the game.

The brain will build up self confidence every time a goal is met. You know what Self confidence does? It makes you FEEL GOOD! You know what feeling good does? Helps you get through tough times, Helps you get out of bed, Helps you meet new people, IT DOES AMAZING THINGS.

What I am trying to get through is set up goals that are ACHEIVABLE! If you are trying to lose weight don’t set a goal of 20 pounds a week, try 2-5 pounds a week. Guess what SMALL THINGS ADD UP! If you lose say 3 pounds a week, after a month you have lost 12 pounds. I am almost willing to bet if you can meet that goal for just 2 weeks you would be so excited that in the next weeks, you would be so motivated and feeling so good about yourself that those numbers could be even higher, every week until you hit that goal weight!

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Change your Diet

Diet is a huge key in self improvement. In todays modern day, it is so much harder to say no to McDonalds, Burger King, Taco Bell, Wendy’s, Arby’s, Sonic, I hope your getting my point that there is a lot of fast food places everywhere we go. When food is cheap and more importantly cheap and GOOD, why would you ever what to say no. I am in no way telling you to never eat at one of the fast food places again, just to make sure you cut down if you are looking to change your diet and hit your goals.

Goals for changing your diet can be pretty simple. Lets say you eat fast food every single day, your addicted to it and you love the convenience of just driving through because it just makes life easier. If you are in this position, Try to cut your days down to 6 days a week, then 5, then 4, you get where I am going? You do not have to set goals that show results tomorrow. You need to set goals that you truly want to hit because the only opinion that matters about you is… YOURS!

If you are not an extremist that I exampled above, but you still don’t have the best diet, Then I can offer the same advice, take the bad out of your diet. If you can quit it cold turkey, then Hey that’s Great, but if you can ease out of it and take a bag of chips of your day or eat a few more vegetables then that is a start. Everything starts somewhere! Do you think the fittest people got fit overnight? NO! Anyone can do Anything! Remember that, Believe that, Preach that, Love that.

How to ease into a better diet

Like I said above ease into things if you can not just drop it. Get your Brain into the mindset of I will improve myself.

Here are some a couple items you can take out of your diet:

• Grease (potato chips, bacon, burgers, Fries, etc..)
• Sugary Drinks (soda, High fructose Corn syrup juices, Energy Drinks)
• Processed Foods

Here are some great items to put into your diet

• Carrots
• Broccoli
• Cauliflower
• Celery – actually takes more calories to digest then to consume
• Apples
• Bananas
• Grapes
• Oranges
• Mangos

I hope you don’t add only the foods I listed above but take into account that fruits and vegetables are Earth Made and good for you. Try and cut out anything that is made in a factory and has been processed and loaded with preservatives. If it is meant to last a year or more or sold for as a storage food for a disaster, don’t eat it on the daily, Enjoy bad foods on occasion. Eat Healthy foods on the Daily!

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Exercise Daily

Exercise is just as important as Changing your diet to a more healthy one. I would not put one in front of the other because these two changes work together wonderfully and will show results guaranteed!

Exercise does not mean go to the gym and work out for hours or run on the treadmill till you collapse.

Exercise definition – activity requiring physical effort, carried out especially to sustain or improve health and fitness.

Exercise is anything that requires your body to have to WORK, to burn calories. Burning calories is the big part! You need to exert enough physical effort that your body needs to use calories to stay at that level of effort

Think of calories as gas for your car, If you don’t fill up your car with gas then guess what, You don’t go anywhere when the tank runs empty. The same works for your body, If you do not have any calories to burn then your body shuts down. Want to know the cool thing about your body? It stores Calories For you. You know that little or maybe big roll you got on your stomach area. That contains Fat, guess what fat holds, Calories! Your body will store calories for you so you have something to survive on.

Your body uses a certain amount of calories a day. Depending on your body weight, your body will use about 10 calories per pound of body weight you have just to maintain itself, So a 200 pound person will use approximately 2000 calories a day.  Now here is where the weight loss gets pretty simple. If you burn more calories then you put into your body then your body is forced to use the calories it has stored. Simple, Less calorie intake + High Calories exertion = Weight loss

If you run for one hour, then your body will require about 400 calories to do that. If you weight 200 pounds (makes it simpler to explain) then your body is already going to use 2000 calories just to stay at that weight. This means that you now are using 2400 calories in your day. If you take in less that that then that means weight loss.

Examples:

You weigh 200 pounds and run for 1 hour. Your body needs 2400 calories. If you take in 1600 calories for your whole day, then there is 800 calories that your body needs to pull from somewhere to meet this demand and that place would be your fat storages.

Disclaimer

I am not telling you that you should take in as little amount of calories as possible and exert as many calories as possible because that can be dangerous to your body. Take in enough calories to stay healthy but burn enough that there is a demand to burn stored ones.

But the thinking process is a good one. 😉

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How To Get Stronger

Strength is once again a Goal. You need to know where you are now and how you would like to improve it. I will repeat what I said above, If you want to Get physically stronger, you need to become mentally stronger to be able to tell your body what the goal is.

Strength is built by working your muscles to the point where they realize, “I need to get Stronger!”

How do muscles get stronger?

Your muscles get stronger by being broken down and built back up. Your muscles are strong strands that expand and retract on your will. You need to do this process of expanding and retracting your muscles for them to be broken down. When you break your muscle down it must then be build back up. How you ask? Protein is the answer. You consume protein on the daily but your muscles require extra protein if you are trying to gain strength.

I have a great article I wrote on how protein works and how it builds muscle. Follow the link below to read.

How Protein Works and builds muscle

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I hope my post helped you out in learning.

Knowledge is key to success. The more you Know the better off you are!

I always encourage my readers to leave any feedback. Questions and comments welcome

Take care and I hope you see results in your quest to becoming a better YOU!

-Kenny