Phase 1 - Examining page 2

Examining - pg. 3

Goals:
Want to fail? Just set an unrealistic goal that either can’t be achieved or takes too long to achieve. Now keep in mind there is a healthy balance here. You should have long term goals of what you would ultimately like to look like, health problems corrected, and desired goal weight. But these should not be your main focus points.

Please - DO NOT try to change everything all at once. People who try to change everything at once rarely ever succeed at long term weight loss--even with professional help. Make small moderate changes.

Simply put, people who decide they are going to permanently change their lifestyle and then choose small obtainable goals are far more likely to succeed. Constantly setting new goals, small goals, and seeing yourself succeed will be a powerful motivator to continue working towards your ultimate goals. Placing yourself under unrealistic goals only brings failure, heartache, and a good chance of simply giving up.

For example:

Person A Goals:
- Completely change every food I eat to only super healthy foods starting tomorrow.
- Drop 40 pounds in 1 month, 100 pounds by the 3rd month, and 150 by the 5th month.
- I will exercise for 2 hours each day doing cardio along with 1 hour weight training.
- I will be able to do 100 pushups in 3 months.

Person B Goals:
- Work out 20 minutes a day for five days a week cardio or swimming
- Lift weights twice a week for 20 minutes
- Each week try to find one more nutritious food I like; (a fruit, vegetable, a low calorie salad dressing that tastes good, a better quality meat).

After the first two goals above are working out, I want to:
- Be able to do 1 pushup more each week
- Add 10 minutes to my exercise routine at the end of two months

Who do you think is more like to succeed? Who will be more likely to continue?

Pick one or two goals and work on it. Once you have those down, pick some more.

Also, try to set realistic goals where the results rest solely on your own choosing. For example, don't say, "I will lose 50 pounds in five weeks." You don't have total control over that since your body will not lose weight as quickly as you may want it to. Instead say something you know is challenging yet doable like, "I will eat one healthy meal each day." This is a goal that relies more on your own choice.

Make sure your goals are realistic to your current abilities, health and mental conditioning. For example, a person 150 pounds overweight who says, I will do 20 pushups by the end of the month (who can’t even do one pushup currently) will likely fail. On the other hand, if the same person lost 100 pounds over time and currently able to do 15 pushups sets the same goal of doing 20 in the next month (5 more), that person would have good chance of success. Set your goals to your ability.

Important: Don't have your main focus on weight loss numbers. Focus on changing your lifestyle and your health. The weight will naturally follow. In time as you near your goal, focus more on how your body looks rather than the number on the scale that never seems to budge.

Lose weight faster with better long term results:
Sounds like an intro to an infomercial doesn’t it? Well, in this case, it has been shown that people who keep a daily journal of what they eat will lose weight faster and will be more likely to continue with their new health lifestyle. Why? Because it helps them focus on food intake and helps them evaluate why they failed. Most overweight people don’t realize just how much they eat in a day. You don’t have to make a notebook to lose weight, but it is a great tool to use.

The notebook is also a great way to evaluate our failures. When some people overeat, they just give up. But those who take the weight off and keep it off look back and try to understand why they failed. Then they attempt to make adjustments to prevent further failure.

Add to the notebook:
A. Your motivation for wanting to lose weight.

B. Your short term and long term goals with checkmarks by the ones you have achieved.

C. How often and the amount of exercise. This is where you would also keep track of your weight training (sets and reps). In phase 2, you keep track of the calories burned during each day’s exercise.

D. What you eat each day (phase 1 does not count calories; phase 2 counts calories and protein intake).

E. A list of good food choices at your favorite places to eat (and in phase 2, their calories and protein).

F. A list of new healthy foods you have tried. Take a copy of this with you to the grocery store! You will be more likely to make better food buying choices. P.S. never go to the story hungry. In phase 2, add the calories and protein to these items to help you track better.

G. Notes on your failures and what you think you can do to improve.

Self Esteem and confidence:
It is no secret-most overweight people lack self-confidence and have a poor self-esteem. Even many that portray the tough outer appearance lack confidence on the inside.

Want to build self-esteem, get in shape and learn something that could save your life?

Consider taking martial arts classes; especially Krav Maga. Krav Maga is used by police and military forces all over the world. That is because Krav Maga is specifically designed for real world self-defense situations. There are no belts to earn or boards to break. Instead you learn to defend yourself in situations found in real life (fist fights, being pinned to the ground and chocked, knife and gun attacks, etc.). Krav Maga is especially useful to women since its effectiveness relies on naturally instinctive moves and technique as opposed to strength.

Links:
International Krav Maga Federation

Krav Maga Minneapolis

Next - Nutrition pg1

Quote:
Simply put, people who decide they are going to permanently change their lifestyle and then choose small obtainable goals are far more likely to succeed.