Tag Archives: weight loss

How to Break Bad Habits

Posted on 29. Jan, 2009 by .

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If you saw my very first blog post regarding my goals for the next 12 weeks, you are about to hear from the person who really got me started in writing them. I am also coming to the end of my 4th week with my goals which means that I need to review them soon. I plan to write more about that next week. For now, I leave you with some words from my favorite trainer…

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

We all have bad habits. Mine are checking email too frequently,
being unorganized, and not always eating enough to fuel full
recovery from my workouts.

Your bad habits might include too much snacking and cheating on
your nutrition plan, coming up with excuses to skip exercise, or
watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee
Milteer, who gave me the exercises below, that I want you to go
through to help you break your bad habits.

If you’ve been trying to lose fat and get lean by yourself, but
with no luck, isn’t it time to get professional help & social
support?

It’s hard to change. I know it. I battle against my bad habits all
the time, just like you do everyday. But each day I also make an
effort to overcome the bad habits, just as you should have a plan
in place to overcome your bad weight loss habits.

Don’t let insecurity, fear of failure, or the fear of the unknown
hold you back from making changes. Don’t be a victim. “Give yourself
PERMISSION to change,” Lee says.

So let’s take action. Print this page out. Now write down 3 excuses
you are using to avoid making the changes you need to succeed.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

How have these excuses affected your life? What have the excuses
stopped you from achieving? Write down 3 very important things that
you have missed out on because you’ve allowed yourself to make
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now how do you feel when you fall victim to one of your self-
sabotaging excuses?
______________________________________________________________
______________________________________________________________

What benefits do you get from the excuse? Is it simply that you get
to remain in your comfort zone? That’s a big one for me. If I can
convince myself that I need to check my email, then I get to remain
in my comfort zone and avoid the hard work and fear of failure that
comes with writing an article. Or is it the fear of the unknown
that is holding you back? Write down 3 ways you benefit from making
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

So now we both know why we’ve created our excuses – to avoid
something. All we need to do now is find a way to overcome these
bad habits. I want you to write down 3 behaviors you want to stop.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now write down why you end up doing it…were you bored, fearful,
lazy, etc.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now give yourself the permission to change. “Envision the rewards
you will get when you make the change to your life and habits,” Lee
tells us. Give yourself a powerful list of reasons for fixing the
habit.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost
in self-esteem and confidence. With each small successful
improvement you’ll build confidence to take on the bigger, badder
habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad
days, but as long as you make overall improvement each week and
month – that is all that matters.

Lee also recommends charting your progress. I have said many times
before that you need to keep records of your workouts and
nutrition. Only then will you know what works and how much
improvement you have made.

And finally, get social support. Don’t expect to do this alone.

One research study from Stanford University concluded social
support was the #1 factor for success in an exercise program.

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

You can also follow Craig’s blog at www.TurbulenceTraining.blogspot.com

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Weight Loss and Social Support

Posted on 21. Jan, 2009 by .

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Weekends are, by far, my worst enemy when it comes to eating unhealthy foods. Sometimes, my nutrition during the week would be spotless – lean proteins, vegetables, good carbohydrates, essential fatty acids, eat 5-6 meals a day, etc. Then, the weekend comes. All of a sudden, I lose my self-control. I give in to cravings and want to eat everything that I see on t.v. and on the restaurant menus.

Does this sound like you too?

Help is out there. Don't give up!

Help is out there. Don't give up!

It is a pretty common phenomenon among people who just started (heck, even long-timers like me) eating healthy or dieting for weight loss. Also, cravings are particularly difficult to resist if you are on a reduced-calorie diet. In addition, there is this idea in our heads that we want to reward ourselves for “being good” throughout the week that we want to have dessert, pizza, or whatever your cravings might throw at you. While one slice of pizza or sharing a dessert with a friend is fine, one cheat meal turns into a cheat day most of the time.

I have had a good two weeks of having good nutrition even over the weekends. But, this past weekend was just a disaster. Yes, I am guilty of the weekend binge. This just goes to show that motivation and will power can only take you so far. One important thing to realize is the value of social support in your quest to become leaner and healthier.

Don’t get me wrong, my husband is definitely supportive of all my efforts. I even enlisted him to keep me away from junk foods and sweets. However, because he loves me, he can’t help but give in to my whining sometimes…haha. Also, he can not completely relate to my situation because he is not going through it himself. So, when support at home is not enough, it is time to look for support outside of it.

After being upset at my actions and uncontrollable cravings, I immediately went to my virtual support group at ttmembers.com. In the members forum, I wrote a gloomy thread about my disastrous nutrition over the weekend. I did this because I needed somebody to pull me back up and say that I can do it even though I was sure that I can. Sometimes, I just had to hear it from people who are going through the same thing and have survived the dilemma. After only a few hours of writing on my thread, other members (who I feel are like my good friends already) responded with their words of support. It was then that I realized how valuable these people are to me because I immediately felt that I was ready to start another week, get back on the health and fitness wagon, and not let another weekend ruin all my efforts. At the same time, when I read other people’s posts and see that they are doing great with their workouts and nutrition, I tend to want to do the same. I just wished that I had posted about my weekend sooner rather than later – at least, not after I had my cheat weekend.

Even if I never meet any of my virtual friends personally, the level of accountability in the forums is high. People really do care to the point that they want you to succeed. I also experience the same thing when I post on the discussion boards at Sparkpeople which is also a great web site to find people who are probably experiencing the same problems/issues as I do.

You can even get more support other than the online forums from your relatives and friends. Although some of them may be truly supportive of your weight loss efforts, others may sabotage them (directly or indirectly). Very few of my friends and relatives were supportive. Having said this, my success was moslty met with a hint of jealousy. For instance, if I haven’t seen people after awhile and they noticed that I lost some weight, they usually point out the negatives. They would say things like, “your butt looks smaller” or “you look like you’re too skinny for your height” etc. Note that they are saying all these things when I had about 21% body fat but I looked skinnier because I was more toned (less fat, more muscle). I used to take their words seriously and even get hurt but now I know better. Now, I take their comments as a validation that I’m doing something right for my health and my body because I can see it through their eyes and I hear it through the words that they are not saying.

If you have the same situation with your friends and relatives as I do, you can find more support if you go to places where people try to live healthier lifestyles. You can meet people at the gym fitness classes, swimming classes, dance classes, etc. Heck, I even befriended my personal trainer! Help is out there and it’s easy to make friends. All you have to do is start the conversation.

That is it for my bit on social support. I can not stress how important this is to my past weight loss success and most likely my future struggles. So, I’ll leave you with this question then, where do you get your social support?

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