Most of the Total Transformation series are focused on broad comprehensive practices that apply to healthy practices and fitness overall. This one gets a little more specific and addresses 6 things you need to change in your life do today if you’re really serious about your transformation. Look at your calories as money and you don’t want to “spend” them on things things just don’t make a lot of sense. So either make a change in these areas today, or make a plan to stop doing them soon.
We’ve done a lot! We have…
- gotten into our mental state of mind
- tracked our habits,
- and become aware of when we’re satisfied while eating
That brings us to part 4, where we’re going to get into some movement. Of course, we like to focus on moving and getting the most out of your exercises. This is a great place to start with anything you’re doing. It’s also the thing I’m always the most excited to talk about!
Aerobic vs Anaerobic exercise
So let’s talk basics for a minute. There are basically two forms of exercise: aerobic, which requires oxygen and anaerobic, which does not. Cardio is essentially aerobic exercise. Whenever you do any type of cardio (running, elliptical, most group fitness classes) you breathe heavier because your body needs more oxygen to support that level of activity. On the other hand, strength training (anaerobic) does not really require any oxygen because your muscles are providing the energy.
So if you’ve gone through the first part of the series, you’ll recall that we focused on understanding what your goals, motivations, and barriers are. We’re about to revisit that idea and put it in practice.
Despite the basic role of eating, people often eat for every reason except for nourishment and survival. In a poll of 1300 psychologists, health professionals identified gaining control over emotions as a top strategy to losing weight and keeping it off. So basically we’re not eating because we’re hungry. We’re eating because we’re sad. Or angry. Or stressed. A huge part of weight maintenance comes down to a very simple concept:
Eat until you’re satisfied
The figure below is what I call the Scale of Satisfaction
It’s pretty straightforward: on one end of the spectrum, you’re famished. On the other end you’re stuffed full of food.
Ok, so you’ve gone through the first step and done some deep thinking to see where you stand mentally. Now, let’s get into something a little more physical (dirty minds: stop).
This second step is all about understanding your current diet and exercise habits. It will help you with figuring out what to do next, and also makes you more conscious of you current habits. In a study conducted by the American Journal of Preventative Medicine, participants that kept a food diary lost twice the weight in comparison to those that did not track their eating habits. It also applies to tracking activity: wearing a pedometer has also been found to help increase the level of physical activity.
Bottom line: tracking is key to results.
You are going to track 2 things in this phase:
- The types of food and calories you consume each day
- Your level of activity
So the great news about this first installment is that all you have to do is sit there and think. But if you really want this to be effective, really take some time to think about the items in this post. It will really pay off later.
1. Understand What Is Really Going to Motivate You
Let’s do a little exercise (a mental one – no weights needed…yet). Think of 1 thing that you’ve accomplished in the last year or so that you’re happy about.
A graduation, having a child, rekindling an old relationship, buying a house, trying a new activity…anything that you put effort into and saw it happen. Now, what was your motivation behind what you did? Did you get a new job to make more money? Try a new type of food to switch up the routine? Quit an old job to be less miserable?
The surface reason for whatever you accomplished is probably different in all cases. However, at the core, they all have a common theme: to make you feel happier, more fulfilled, increase your self-esteem – something along those lines.Continue Reading
You have arrived! I hope that you’ll love Swesh Fit and the quick workouts just as much as I like the idea of it. If nothing else, I’ll just hop on here and write about the things that I get excited about – and maybe every now and then, someone will read it!
“Ok, so I read the About Us page. But really what is Swesh Fit?”
If you’re interested in losing weight, keeping it off, getting more toned, stepping up your fitness, eating better, and everything that makes us look amazing then you’ve come to the right place. Welcome to the Total Transformation Series. Before I get into the specifics of the program, allow me to provide some background.
Like many other people, I didn’t really think much about my health or fitness until sometime in my early twenties. My weight was okay (but nothing to brag about), and I didn’t have any major health problems so I figured nothing needed to change.
Then, out of boredom, I went to a weight management course through my company at the time. I learned about healthy eating practices and realized that what I was doing completely sucked. I made little changes to my diet, and suddenly started seeing my body change.
Soon after, I joined a gym and felt even more awesome. The next thing you know, I went from a size 10, 165 lbs to a size 6, 150 lbs and I’ve been there since! (I’m 5-7 if you’re doing the self-comparison thing that we tend to do). I fall off at times, but in general, I’ve managed to adopt a set of healthy eating and workout practices that I’ve been able to sustain, allowing me to keep the weight off and stay relatively lean.