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12 Weeks That Will Change Your Life
Now most people want to feel fit. For some it is to throw off the hated 10 kg and wear shorts, others excess weight prevents you from living a full active life, the third want to see the cubes on your stomach, someone dreams of becoming endurance - run marathons and pull up. However, achieving the goal is achieved by units. How to believe in yourself, start acting and see the results? Practical guidance for 12 weeks.
745350
Once I weighed 70 kg, tortured myself with diets, and the weight after completing each of them only increased.Now, after going through fitness competitions and building body dreams, I've analyzed my own mistakes. Most importantly, I wanted everything from Monday.
All changes cause resistance. Any system, including the body, is comfortable with homeostasis and balance. Fluctuations, even steps towards a dream, are perceived as harmful. Bypass the resistance and achieve the goal in two ways:
Make changes gradually and set intermediate goals. “Tomorrow I start eating only chicken breasts, drinking 2 liters of water a day, and running in the morning.” I bet you won't do that. Neither did I. Maximum, you'll last a week. Answer. It is not a matter of weak will, but especially of the organism to resist sudden radical changes. You will not achieve your goal, and the icing on the cake will be a sense of guilt for the breakdown.
Encourage yourself to achieve intermediate goals. I don't know how many you'll have or what you'll choose as a carrot. But it's an absolutely working way.
Set intermediate goals.
When I was preparing for the competition, the nutrition scheme was built as follows: first, my coach and I removed all the junk from my diet, then I sought to get protein from different sources (eating not only chicken, but also fish, beef, eggs), then we gradually switched to protein-carbohydrate alternation (150/100/50 g of carbohydrates per day), after I left in the diet of protein only white fish and egg whites, removed all sportspit and soluble BCAAs, buckwheat breads were made a source of carbohydrates, and all spices were replaced with green water. I think the logic is clear. You can not first eat everything in a row, and from Monday to start to dry / lose weight / run in the morning, etc. The body is still a cunning, especially if you are already crazy about diets.
Let your first intermediate goal for this week, for example, be getting rid of food debris. Say “Go to hell” to chips, crackers, chocolates, cakes, ice cream, buns, fries, Coca-Cola, hamburgers, seeds (what else do we have there?). It is amazingly delicious to eat vegetables on the grill, stew, buckwheat, rice, baked fish! At first, it doesn’t even matter that the body will say “thank you” (and it will say!), the important thing is that it really tastes good! In addition, now there are a huge number of miracle devices that allow you to cook quickly and tasty. At my disposal - a multicooker, an oven, an electric grill and a blender.
Make a habit of praising yourself.
I used selfie as an encouragement. I decided to take photos only on Mondays (less often than before) and put on Instagram. Bonuses can be any, but let them be associated with your body: buying a new swimsuit or sports uniform, posting to the social network with photos, the long-awaited relax massage, cheesecake (at the end of the week you can!), a personal striptease class, buying rollers, a glass of wine, etc.
Promise yourself something nice at the end of this week if you can survive on clean, delicious food. I promised myself that I would enjoy something delicious on Sunday.
Start exercising if you have not exercised before. Don't scare your body! Limit yourself to switching to healthy food. Bye. Trying to cut back. Don't scare your body! Eat whatever you want in any quantity, but without food debris. It will work! published
P.S. And remember, just by changing our consumption – together we change the world!
Source: medium.com/@kprutsskova/12-%D0%BD%D0%B5%D0%B4%D0%B5%D0%D0%BB%D1%8C-%D0%BA%D0%BE%D1%82%D0%BE%D1%80%D1%8B%D0%B5-%D0%B8%D0%B0%D0%D0%D0%B0%B5%D0%D0%D%D1%8F%D1%D1%82-%D0%B0%D0%D0%B0%D1%88%D1%D1%D1%D1%88%D1%D1%D1%88%D1%D1%88%D1%D1%D1%88%D1%D1%D1%88%D1%D1%D1%88%D1%D1%D1%D1%D1%88%D1%D1%D1%D1%D18%D18%D1%8D1%D1%D0%D1%D1%8D8%D1%D1%8D0%D1%D1%8D8%D1%D0%D0%D8%D18%D8%D1%D18%D8%D
745350
Once I weighed 70 kg, tortured myself with diets, and the weight after completing each of them only increased.Now, after going through fitness competitions and building body dreams, I've analyzed my own mistakes. Most importantly, I wanted everything from Monday.
All changes cause resistance. Any system, including the body, is comfortable with homeostasis and balance. Fluctuations, even steps towards a dream, are perceived as harmful. Bypass the resistance and achieve the goal in two ways:
Make changes gradually and set intermediate goals. “Tomorrow I start eating only chicken breasts, drinking 2 liters of water a day, and running in the morning.” I bet you won't do that. Neither did I. Maximum, you'll last a week. Answer. It is not a matter of weak will, but especially of the organism to resist sudden radical changes. You will not achieve your goal, and the icing on the cake will be a sense of guilt for the breakdown.
Encourage yourself to achieve intermediate goals. I don't know how many you'll have or what you'll choose as a carrot. But it's an absolutely working way.
Set intermediate goals.
When I was preparing for the competition, the nutrition scheme was built as follows: first, my coach and I removed all the junk from my diet, then I sought to get protein from different sources (eating not only chicken, but also fish, beef, eggs), then we gradually switched to protein-carbohydrate alternation (150/100/50 g of carbohydrates per day), after I left in the diet of protein only white fish and egg whites, removed all sportspit and soluble BCAAs, buckwheat breads were made a source of carbohydrates, and all spices were replaced with green water. I think the logic is clear. You can not first eat everything in a row, and from Monday to start to dry / lose weight / run in the morning, etc. The body is still a cunning, especially if you are already crazy about diets.
Let your first intermediate goal for this week, for example, be getting rid of food debris. Say “Go to hell” to chips, crackers, chocolates, cakes, ice cream, buns, fries, Coca-Cola, hamburgers, seeds (what else do we have there?). It is amazingly delicious to eat vegetables on the grill, stew, buckwheat, rice, baked fish! At first, it doesn’t even matter that the body will say “thank you” (and it will say!), the important thing is that it really tastes good! In addition, now there are a huge number of miracle devices that allow you to cook quickly and tasty. At my disposal - a multicooker, an oven, an electric grill and a blender.
Make a habit of praising yourself.
I used selfie as an encouragement. I decided to take photos only on Mondays (less often than before) and put on Instagram. Bonuses can be any, but let them be associated with your body: buying a new swimsuit or sports uniform, posting to the social network with photos, the long-awaited relax massage, cheesecake (at the end of the week you can!), a personal striptease class, buying rollers, a glass of wine, etc.
Promise yourself something nice at the end of this week if you can survive on clean, delicious food. I promised myself that I would enjoy something delicious on Sunday.
Start exercising if you have not exercised before. Don't scare your body! Limit yourself to switching to healthy food. Bye. Trying to cut back. Don't scare your body! Eat whatever you want in any quantity, but without food debris. It will work! published
P.S. And remember, just by changing our consumption – together we change the world!
Source: medium.com/@kprutsskova/12-%D0%BD%D0%B5%D0%B4%D0%B5%D0%D0%BB%D1%8C-%D0%BA%D0%BE%D1%82%D0%BE%D1%80%D1%8B%D0%B5-%D0%B8%D0%B0%D0%D0%D0%B0%B5%D0%D0%D%D1%8F%D1%D1%82-%D0%B0%D0%D0%B0%D1%88%D1%D1%D1%D1%88%D1%D1%D1%88%D1%D1%88%D1%D1%D1%88%D1%D1%D1%88%D1%D1%D1%88%D1%D1%D1%D1%D1%88%D1%D1%D1%D1%D18%D18%D1%8D1%D1%D0%D1%D1%8D8%D1%D1%8D0%D1%D1%8D8%D1%D0%D0%D8%D18%D8%D1%D18%D8%D
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