How To Get Lean & Tone Up (Part 1 of 3)
Welcome to a new week and a new topic!
If you haven't finished off the Intro to Intermittent Fasting series I highly recommend you go back and check that out. It is jam packed full of practical tips to help you get started with Intermittent Fasting and see amazing results. You can check out Part 1 here - https://becomeaplantbasedbabe.com/blogs/news/intro-to-intermittent-fasting-part-1-of-3 there are links to part 2 & part 3 at the end of part 1.
This week, our focus is on getting lean & toning up - and maintaining your results LONG TERM.
It's not just enough to lose weight, but obviously, once you reach your goal - you want to be able to maintain it (or within a few pounds, give or take).
See this is one of the things I have successfully been able to do, and I have helped many others do.
See long term results.
It's been 8 years since I lost over 50lbs, and not once have I even got close to gaining it all back.
I have no doubt now that I am pregnant I will put some back on, but I have all the faith and tools that I need to get back to my maintenance weight within six to nine months after I give birth.
But other than this new journey I have been on, my body has pretty much consistently improved, save for a couple of time periods (like my honeymoon).
So how have I done this. Even when I was running multiple businesses, and studying for uni?
I have four main areas that I focus on, that you can focus on too and achieve your long term results.
One key thing is consistency over time. Look - consistency isn't sexy, it's freaking hard work some times. But it works, it gets results.
I aim to have consistency across four areas, diet, exercise, relaxation and sleep. These are all going to have an impact on your weight and overall health.
Most people sweat the small stuff, and get upset over one stuff up.
They call themselves a failure cause they couldn't get the the gym all five times in a week, cause work deadlines were crazy and the kids were sick.
No, you are not a failure. Life happens.
But if you are stuck in a cycle of beating yourself up over situations like this, and constantly 'starting over' you get stuck in a loop and never move forward.
If you zoom out and look at a whole year... that might happen four or five times in a year.
But if you spend time beating yourself up, feeling like a failure, feeling like you'll never reach your goals, you might stop going to the gym altogether or it will take you longer to get back into your routine. You might waste weeks feeling like this. So you might only be on track half the year, on and off, always making up for lost ground.
Whereas, if you just accept that 'life happens' sometimes, or be self critical (ie. think - 'is there anything I can do to prevent this from happening in the future') then you will get there still 40 odd weeks in a year. You will be so much further ahead and you will achieve and maintain your goals long term.
Same thing with nutrition. If you have a crappy few days, just get right back to it as soon as you can.
That's consistency. Accepting that shit happens every now and again and getting right back to it.
Not, starting over every time you aren't perfect, not hating yourself or beating yourself up every time you aren't 100% on your plan.
I have a little secret for you - no one is perfect.
Even elite athletes schedule down time into their training and eating plan cycles. So why are you out here trying to break yourself more than an elite athlete?
Stay consistent and keep moving forward.
Have a 'Cut Off'
I also set myself an allowable weight fluctuation window, so I know if I am hitting the top end of that, I tighten up my diet and exercise to shred the extra fat off.
I take action while I am still in that window, rather than let it become too hard, too overwhelming or too much hard work to make changes.
It's much easier to make changes while you are still okay with your body, than it is to get into a place where you absolutely hate everything about yourself.
(BTW you should never, ever hate things about yourself, you are a beautiful human).
But if I know I'll be back at my goal in 5 pounds, rather than 20 it's much easier to make a few minor tweaks and get myself pumped back up, than it is to let the situation weigh (mentally and physically) on me for longer and longer.
It's also better health wise to nip it in the bud early. As you will see in the download there is some pretty shocking research around dieting and the adverse effects of strict diets and yo-yo dieting.
Making a couple of tweaks is always better than a total diet overhaul.
So set yourself a goal, then have an upper limit... so you know that if you get busy, you go on holiday, etc you know what your allowable window is and you can take action as soon as you start to push the limit.
Mindset is everything when it comes to weight loss, and maintaining weight loss long term.
You shouldn't be breaking your back to see results, if you know it isn't at least 80-90% sustainable long term.
If your plan is to reach your goal and stop, you have the wrong mindset.
If what you are doing right now to try and achieve results is overwhelming and you know that you won't be able to keep going with most of your program long term, then you are just setting yourself up for long term heartbreak.
If you can look at what you are doing now, and say "I can pretty much go on with this indefinitely and I will feel good" then you are doing something right. Of course there will be times you will do less, and times you will do more, but overall your strategy to reach your fat loss goal, should be roughly the same as your maintenance goal.
Especially if you are going it alone without the help and support of a coach.
So you need to get your mindset around this.
Too many people do 'all or nothing'. They literally kill themselves with next to no calories, and overtraining... then they burn out and have to stop. Stack on the weight again, then go all in.
As you will see in the download, this is dangerous to do and makes things harder long term for yourself.
Flip your mindset.
Take a more sustainable approach to weight loss.
Realise it isn't a sprint, it's a lifestyle.
You gotta be in it for the long haul.
And if you aren't ready for that, please stop doing quick fixes, rapid detoxes, soup diets, eating under 1200 calories.... this will actually be making it harder for you when you do eventually decide enough is enough.
If you want to make a change, but aren't ready to commit to a full change in lifestyle long term some small steps that can have huge payoffs are:
- quitting alcohol
- quitting fizzy drink
- quitting dairy (including items that secretly contain milk and milk byproducts)
- only allowing takeaway once per week
- 16:8 intermittent fasting
- walking for at least 30 minutes in the morning as soon as you wake up
If you just pick one of those to focus on, rather then buying 'fat burner' pills or some other bullshit - you will be much better off long term and you won't have wasted precious $$$
Literally these days no one has any patience. We want things now, and we want it to feel fairly effortless.
We have so many things going on that it's hard to commit, stay consistent and disciplined long term.
But this is where so many people go wrong.
Discipline gives you more of your life back. You control the day, instead of it controlling you.
Being disciplined puts you back in the driver's seat of your life and helps you stay in control even when there are so many external factors trying to push you off track.
It helps you say no to unimportant things that don't matter, and yes to the things that do.
To stay disciplined it is important to have a clear vision of what you want. What do you want to achieve and what is important to you.
Then you work backwards, how will you achieve these goals? What do you need to do on a daily, weekly, monthly and yearly basis to accomplish what you want?
Then you commit and follow through. Even when it's hard, even when it sucks, even when you haven't been perfect but you keep going anyway.
You stay disciplined and you stay committed to yourself, to your goals and to the person you want to become.
On a daily basis, having a to do list & a structure to your day to help you design your life.
On a weekly basis, doing a brain dump, reviewing failures and self analysing and celebrating accomplishments.
On a monthly basis, did I improve on last month, if not why? How can I improve?
On a yearly basis, am I proud of everything I have done in the past 12 months, am I grateful for the opportunities I have been given, have I evolved as a person?
You aren't born with discipline, you cultivate it.
Our parents help us cultivate it when we are growing up... brushing our teeth before bed, making our bed in the morning, doing our homework when we get home from school.
But as soon as we go out on our own, most people lose it. Then, they only tend to apply it to their children... instead of harnessing the benefits of discipline for our own personal growth and change.
If you can bring some suck it up and be disciplined mentality back into your day when it comes to diet and exercise... you will get the results you desire and maintain them long term.
So, there you have it - four main keys to getting lean & toning up (and staying that way for good).
They aren't sexy, they aren't secret - but they work... and that's what matters.
It's time to download your guide and get started.
Also, I put this video together sharing three things I wish I knew before I lost 50lbs.
Part 2 is LIVE now check out - https://becomeaplantbasedbabe.com/blogs/news/how-to-get-lean-tone-up-part-2-of-3
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