Healthy B.P.M.

Try a few of these on for size.

Were you once slim and trim? Have you now packed on some pounds? Find some of your old slim and trim photos and display them in as many places as you can. This isn‘t torture, it‘s to reinforce the idea that you were once slim and you can do it again. And may be seeing that photo you once again start thinking of becoming slim and start working hard. But be alert, the first few weeks of seeing yourself slim might make you depressed and cause the opposite effect: discouragement. However, once you get over feeling sorry for yourself, the anger will set in and you’ll be on your way.

Incorporate interval cardio into your workouts. In one research study participants who engaged in 90 sessions of traditional (long and boring) cardio over a 20 week period lost 1% bodyfat, while participants who engaged in 25 sessions of moderate intensity cardio then 35 sessions of high intensity cardio over a 15 week period lost 3% bodyfat. Additional studies have shown that participants who engaged in short high intensity training lost 9 times more fat than those who performed long low intensity training. The numbers speak for themselves.

Turn up the intensity big time. Most people workout in a comfort zone that actually does include hard work but it’s not hard enough. The key to getting out of that comfort zone is measuring what is hard for you then going beyond that for short spurts. Try cutting your cardio workout by 10 min. and adding five 1 minute sprint intervals at a much tougher pace. If you circuit train add 1 extra minute of cardio intervals at the end of each circuit. If you’re lifting weights try adding a couple of extra reps or pounds on the second and third sets or utilize a faster or slower tempo. You should feel slightly uncomfortable, be breathing much harder, be sweating more, and basically feel like it’s a bit more than you can handle.

Hang your favorite jeans in a spot that will force you to see them every day, like your bedroom or bathroom door. How’s that for an in your face reminder?

Stretch after every workout. . Flexibility is often the most overlooked part of a fitness program. Some find it boring and complain that it doesn’t burn many calories, and for others it’s a bit painful, but doing it does 3 things.
It lengthen and aligns your body and when your body is in alignment it looks better and works more efficiently, burning more calories. It relieves tightness and fatigue so you have more energy for more activity plus you are less likely to overeat and binge because you are exhausted and in pain. It reduces stress especially if you are doing yoga, which in turn reduces cortisol levels that cause your body to store fat and look bloated.