If you've made the decision to get some weight off - congratulations! For many people, committing to their own health is the hardest aspect. But despite self-motivation, many people discover they do not know what exercises to perform for weight loss.
There are three chief sorts of exercise: aerobic exercise, such as skipping rope; 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 weight loss depends on either burning more calories or consuming less, it's best to concentrate on these primarily to guarantee your self motivation lasts as you lose body weight.
Usually, thirty minutes of aerobic exercise three times a week is ideal. Build the interval and frequency as you progress.
But many people whose self-motivation has helped them to begin an exercise for weight loss program neglect the importance of strength training. Aerobic exercise burns more calories at first, 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 only two calories for the same function.
The fitness consensus used to suggest that to "build" muscle, you should perform fewer reps (3-5) with heavier weights, and to simply "tone," higher reps (12-15) at lower weights was the best way. But there is no such thing as "toning." Definition that results from what is mistakenly called toning occurs because you have lost the layer of fat covering 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 do not create muscle while pumping iron but you do in the days afterward when the muscle 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 completing the entire set. Then, rest for 30-60 seconds before beginning your next set.
Don't be disheartened if you are not able to do all of the reps on every set. In fact, use that to determine when to add weight. If you're finishing each set without any muscle strain, you will want to add weight.
Self motivation got you to begin, but many people have trouble maintaining the pace. It helps understanding that the source of our motivations is a belief. Think about it: If you did not 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 vital to losing weight, because when you feel powerfully motivated, you will exercise regularly. NLP (Neuro-Linguistic Programming) is a form of self hypnosis. And there are NLP techniques that can build exercise motivation because, over time, desire to exercise for weight loss alone probably won't be enough to keep you working out. Hypnosis for exercise motivation therapy can help.
Your first task is identifying the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are usually intangibles: money would not be highly valued criteria, but the fun, freedom or security that money can bring would be.
Next, establish what you need to believe to feel motivated to exercise. It is important to keep in mind that logic has nothing to do with belief. Things do not have to be logical to believe them. You may find you already have a belief that opposes this new idea. That is okay.
While understanding what motivates us is important, hypnosis for exercise motivation 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 believe ideas that motivate you.
Belief systems are based in our unconscious, which is like a computer. Computers do not have any ability to reason. The input controls the output. The techniques used in exercise hypnosis motivation therapy can make you believe almost anything, as long as you're willing to believe.
You start 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 picture that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I will look great and my marriage will get better." 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.
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