If you've made the decision to get some weight off - congratulations! For many people, committing to their own fitness is a difficult aspect. But in spite of self-motivation, many people find they don't know what exercises to incorporate for weight loss. There are three major forms of exercise: aerobic exercise, such as biking or running; flexibility exercises, like yoga and other forms of stretching; and strength training, like bodybuilding. Aerobic and strength training will help you burn up the most calories.
Because weight loss is dependent on either taking in less calories or burning more, it is best to concentrate on these at first to make sure your self motivation persists as you lose weight. Usually, 30 minutes of aerobic exercise three times a week is ideal. Build the duration and frequency as you progress. But many people whose self-motivation has helped them to begin an exercise for weight loss program overlook the importance of strength training. Aerobic exercise burns more calories in the beginning, but lifting weights increases muscle mass, and muscle burns more calories than fat. A pound of muscle requires 35 calories a day to function at rest; a pound of fat requires only two calories for the same function.
The fitness consensus used to suggest that to "build" muscle, you should use 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 happens with what is incorrectly called toning happens because you have lost the layer of fat on top of the muscle, making it 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 create muscle during workouts but you do in the days after 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 almost incapable of doing the entire set. Then, rest for 30-60 seconds before starting your next set. Don't be disheartened if you are unable 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 helped you to begin your routine, but many people have problems keeping the pace. It helps knowing 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 wouldn't feel motivated to eat.
Learning what ideas motivate you is necessary to weight loss, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of hypnosis. And there are NLP techniques that can create exercise motivation because, over time, desire to exercise for weight loss alone probably won't be enough to keep you working out. 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 wouldn't be highly valued criteria, but the security, freedom or fun that money can provide would be. Next, determine what you need to believe to feel highly motivated to exercise. It's vital to remember 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 conflicts this new idea. That's okay. While understanding what motivates us is valuable, exercise hypnosis motivation therapy can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by modifying the computer codes in your brain, so you accept ideas that motivate you. Belief systems are based in our unconscious, which is like a computer. Computers don't have any power to reason.
The input controls the output. The techniques used in exercise hypnosis motivation therapy can make you believe nearly anything, as long as you're willing to believe. You start by making a picture in your mind's eye 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 picture that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I'll look great and my marriage will improve." Then you learn how to modify the Submodalities of this mental image to match 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 uses NLP can provide you with something of an internal personal motivator. Using an exercise hypnosis motivation program ensures that the enthusiasm you started with persists until reaching your objective, and then helps you maintain that objective.
Alan B. Densky, CH has specialized in all aspects of self hypnosis weight loss, including self-hypnosis for exercise motivation CDs since 1978. Visit his Neuro-VISION hypnosis website and benefit from Free hypnosis videos, articles, and newsletters.