1. STOP DOING SO MUCH CARDIO
More is not necessarily better, especially when it comes to cardio. Spending long periods of time doing cardio, particularly continuous, low-intensity cardio, can actually be counterproductive. It can cause the body to hold on to its energy sources for fear that it will need them for future long, continuous exertions. Alternatively, short bursts of high-intensity exercises has been shown to burn fat, and lots of it. Thirty minutes of high-intensity training is much more efficient and effective than an hour of steady-state cardio.
2. STEP OFF THE SCALE
The most harmful misconception about getting in shape is that you need to weight less. For many people, the number on the scale shouldn’t matter. It isn’t what you weight as much as it is the ratio of muscle to fat which is far more important than what the scale can reveal.
3. TAKE #BEASTMODE DOWN A NOTCH
While the enthusiasm is great, being consistent, persistent, and smart about your training wins the race. Some people will jump into a new exercise program and want to lift ALL the weights immediately, and work out twice a day every day of the week. Being consistent over a longer period of time will give you better results that you will actually keep.
4. KNOW THAT IF SOMETHING SOUNDS TOO GOOD TO BE TRUE IT DEFINATELY IS
Any program, book, article, or trainer who promises results in X number of days (the smaller the number, the more skeptical you should be) should raise any number of red flags. If someone is going to promise you that you will lose two dress sizes in a week or add 10 pounds of muscle mass in 10 days, they might as well say something equally as unrealistic as “and we’ll all be driving magical unicorns to work tomorrow!”. Is it possible to shrink two dress sizes in a week? Sure, but there is no shot it will last long-term and any protocol or modality it took to achieve that is nothing more than a temporary fix. Real results will only result when someone changes their habits.
5. PRACTICE MINDFULNESS
Getting in shape is all about mind over matter. Begin a mindfulness practice that trains you to pay attention in specific ways to the sensations of your body, the thoughts and emotions in your mind, your movement (exercise as well as how you use yourself daily form how you walk upstairs), and finally what and how you eat, and how these things are related. In order to maintain a balanced or healthy body, it is important to take a holistic approach for lasting transformation and pay attention to all of these things. Working out is just a fraction of getting in shape.
6. STOP BEATING YOURSELF UP
Focus on what you DID do and then keep going. Spending any time with negative self-banter is counterproductive and a huge waste of time and energy.