5 tips to help you achieve your fitness goals in 2016

04:14 Fitness 2021 0 Comments

I have been doing a lot of reading lately, I do not read a lot of fiction most of the books I read are self-improvement books because they teach me things I can apply in my own life. I wrote a post the other day inspired by a book called secrets of a millionaire mind that I was reading, that post was on having a partner who motivates you. I am currently reading another book now but I'm taking my time with this one to absorb its concepts it’s called think and grow rich by Napoleon Hill, this book was written a long time ago but its principles still apply to this day and the those principles apply not only in the accumulation of wealth but they apply to which ever goal you wish to attain.

5 tips to help you achieve your fitness goals in 2016
pic from: @SNJToday

Basically using the principles of this book what you should do if you really want to achieve something is (in this case your fitness goals):

  1. Know what you desire - you must think of something that you really desire, so since this is a fitness blog say you desire to have a bikini body or you desire to look like a fitness model.
  2. You must believe that you will attain what you desire no matter what – You must really believe that you can get the body you desire. You must be able to imagine yourself having your dream body at the beach, imagine people looking at you in awe of your awesome chiselled above average physique or whatever you dream body or goal physique is.
  3. You must be willing to sacrifice to achieve what you want – nothing comes for free, you cannot get your dream body by just wishing for it so you will have to commit, time and effort in order to research the right kinds of foods to eat and the perfect workout for you to reach your goals. You must stay consistent and must not give up until your goal is reached. Napoleon Hill says that those who win never give up and those who give up never win. If you want to be a winner in 2016 and get your dream body you will not give up.
  4. You must write a statement of your goal detailing what your fitness goal is, what you will give in order to hit your target and by when you goal is to be achieved – it is important to write down a statement of what you goal is for example if you are currently 1.83m tall and 100 kg and out of shape  , you must write a realistic goal like you want to be 90kg by June 2016 and 85kg by December 2016, it’s important that you don’t just say you want to lose weight but you say the specific weight you want to be so you can picture it and you mind and imagine yourself being that weight and believe that come June or December you will be that specific weight.  In terms of what you are willing to give in order to lose that weight you can say you will change your lifestyle and dedicate an hour every day to exercise whether it be going to gym or just jogging. When you have written down this statement of your goal you will read it out loud every day twice a day when you wake up and before you sleep until you believe it and know it off by heart, and you do the work required to attain your goal.
  5. Figure out and then write down the detailed plan of how you will achieve your goal – you may use the services of a personal trainer to get a diet plan and workout program, or you may read magazines and fitness blogs or watch YouTube videos, there are many good sources of information for whatever your fitness goal is and you follow whatever plan you choose to follow like its brushing your teeth every day and you can make adjustments to fit your liking and schedule as you go.

Merry Christmas, I hope you are enjoying this festive season and I wish you all the best in achieving your fitness goals, if you follow these tips you will achieve whatever realistic fitness goals you set for yourself in 2016. I highly recommend you read the book Think and Grow Rich by Napoleon Hill there is so much wisdom that can be picked up from there applicable in many areas of life.

The importance of having a partner that motivates you

16:02 Fitness 2021 0 Comments

I am currently reading the book, secrets of the millionaire mind by T Harv Eker. And what I have picked up from that book is that to be successful you must surround yourself with like-minded people, you must have positive energy and surround yourself with people with positive energy because negative people bring negative energy and negative energy is contagious like an infectious disease. What would you do when you hear that someone has measles, you stay away from that person to avoid getting measles. Even though this book is about getting rich it has a lot of lessons that can be applied to many areas in life where you want to be successful.

importance of having a partner who motivates you
Top fitness guy Tavi Castro and his girl Sandra 

Having a positive like-minded gym partner

In terms of getting in shape or bodybuilding its always the best to have a gym partner who is positive and has similar goals to yours, a partner like that will be committed and never miss gym sessions, they will motivate you and remind you of your goals when you start slacking, instead of making excuses for poor diet and not being able to make it to gym, when you have a good gym partner you will always make a plan to make up for whatever is happening in your lives that is affecting your gym schedule. In my experience I have found it to be hard to find a good, reliable and consistent gym partner, so I always end up going by myself because not having a gym partner is not a good excuse. If you are lucky enough to find a like-minded gym partner, it’s good to have a gym partner who is positive and believes that if you put in consistent work and you are progressing in terms of the types of exercises you are doing the amount of weight you are able to pick up then you will get the results you deserve. It’s good to have a realistic gym partner who does not expect results immediately as muscles don’t work like that, there is no muscle lottery. You don’t need negative energy, or people who think good results are achievable only by using steroids. I do not support the use of steroids by normal gym goers who don’t compete at a level where everyone is using steroids but I do know that whether a person is using steroids or not they still need to work hard to get their body to look amazing and champion level so there is a lot to learn from anyone with a better body or a body like the one I want to have.

 Having a like-minded and supportive girlfriend/boyfriend or wife/husband

Another sort of partner that’s important in achieving and maintaining your dream physique is your wife/husband or girlfriend/boyfriend. I have realized that I can be attracted to someone who is out of shape and not into the gym lifestyle because I find them facially attractive and they have a great personality but long term we would start having problems because my belief and their believes when it comes to fitness and body image are not the same so eventually I would end up hurting the girls feelings or I will convince them to join the gym and get in better shape. It’s important to have a like-minded partner, someone who will support you and push you to be your best, not someone who will judge you and put you down for being obsessed with the gym. I have had many people tell me that I’m obsessed with the gym and that it was a waste of time and what was being buff getting me? I have always been confused by those negative statements because going to gym is my hobby it makes me feel good and it’s how I destress, and gym is a priority for me, other people have hobbies as well which consume their time and you don’t hear people complaining about them and trying to bring them down because of their hobbies. And I find it’s usually out of shape people who are negative about my being gym obsessed.

Luckily I have a girlfriend who is supportive of my gym habits and she actually wants me to stay in shape and always reminds me to go to gym and to eat up so I don’t get skinny, and also since we started dating she has become a gym junkie herself. People will think that I was the one who made her go to gym but she actually wants to go by herself, Yes I encourage her to get in shape. I always say that we are in our 20s and now is the best time to look the best and feel the best we are ever going to be, before old age, marriage and kids enter the equation. I always say if you can’t get in the best shape in your life when things are still fairly simple then its highly unlikely that you will be in shape when things are more complicated because then you will have more excuses, some people can do it but it’s rare.

"if you can’t get in the best shape in your life when things are still fairly simple then its highly unlikely that you will be in shape when things are more complicated"

As I was saying like attracts like, associate yourself with like-minded people, people who motivate you, people with positive energy. How often do you see a couple where one is extremely fit and the other is at the opposite end of the spectrum? I have never seen that, but I bet it’s rare you usually find overweight people with overweight people and fit people involved with other fit people because people are comfortable around people who are similar to them. I know here in Africa you find couples where the husband is skinny and the wife is fat or big, but usually the husband is naturally skinny not that he is fit or into the health/fitness lifestyle. And there is this whole obsession about “thick” girls now and I get it, I’m also into curvy woman but to me there is a difference between being curvy and being fat and overweight.

 If you want to be a certain way, you have to surround yourself with people who are the way you want to be. It’s no use surrounding yourself with negative people who always bring you down.

Maintaining Your Weight Loss—Dealing with the Real Weight Loss Challenge

12:16 Fitness 2021 0 Comments

Losing weight is a challenge. All of us know that. However, making sure that the lost weight remains lost is even harder than losing that weight in the first place. If you have already successfully lost weight, how do you make sure that you maintain your weight loss over the years and thus keep yourself safe from obesity?

This article will give you some practical advice from health and fitness experts working in the Centers for Disease Control and Prevention (CDC) on maintaining weight loss. Read on to benefit from them.

5 tips on maintaining your weight loss

1. Always keep in mind the reason you want to lose weight

For as long as your motivation for losing weight is alive, you will always keep finding ways to maintain your weight loss. There has to be a set of reasons behind your weight loss routines for you to successfully stick to them. What good reasons can you have for weight loss? First of all, you need to lose weight to prevent obesity or overweight problems. Did you know that obesity kills? Not only does obesity affect one’s self-confidence and self-image, but it also affects one’s physical health. Those who are obese are most likely to suffer from chronic diseases such as heart problems, diabetes mellitus, and cancer. Maintaining a healthy weight also contributes to having a desirable body figure, which in turn boosts your morale. It is, therefore, in your body’s best interests that you keep the extra pounds off your body weight.

2. Always make sure to watch what you eat

It can be tempting to splurge on whatever dish or treat you crave for after you have given up on them for the sake of your weight loss diet. You might tell yourself that you can now feast on calorie-rich food because you have already achieved your desired weight. Be careful about such thought! Many individuals who have initially lost weight have found themselves gaining more pounds than they lost because of such thinking. So, to keep your extra pounds from finding their way back to your weight, make sure to stick to a diet plan that you know you can live with. If you have unrealistic diet plans, you will most likely fail to see that plan through for a year or more.

Fill your diet plan with healthful foods such as fruits and vegetables, keeping in mind the formula for a healthy plate. Experts say that a healthy plate is one with fruits and vegetables taking half of the serving and the other half equally divided between whole grains and good protein sources. As you know, fruits and vegetables contain vitamins, minerals, and a whole load of antioxidants that keep your body in excellent condition and your immune system ready to fight free radicals. Whole grains also contain a high level of dietary fiber, which does not only add to the bulk of your food but also helps regulate your blood cholesterol and pressure levels. Good protein sources such as fish, beans, dairy products, and chicken, can help promote healthy growth and development. Sticking to the formula for a healthy plate will thus minimize the likelihood of becoming overweight or obese as well as reduce the risk of developing chronic disease.

Some individuals have also found that taking organic products to help them maintain weight the healthy way is effective. Products containing fucoxanthin extracts have helped thousands of individuals achieve their weight management goals. However, a word of caution on such products is in order. Do not take any product without first consulting your doctor on the matter.

3. Stay physically active

Without any regular physical activity, your body cannot burn the calories you consume every day, no matter how healthy they may be. It is thus very important that you do not live a sedentary lifestyle so that you do not have weight management problems. If your concept of physical activity is simply flipping through your favorite television channels while bringing up food to your mouth, you have no hope of keeping your weight off. What kind of physical activities do fitness experts recommend that you take?

Experts say that activities such as walking, jogging, running, biking, swimming, and dancing, are great ways to maintain weight loss. How long should you engage in such activities in a day? 30 minutes of physical routines is sufficient in maintaining your body active and physically fit. Keep in mind that you do not have to exhaust yourself too much or strain your body beyond its limits for you to become physically fit. Unless you are training for the Olympics, you can keep your exercise moderate. Make sure that you choose to engage in physical activities that you enjoy so that you will not find yourself giving up on them.

4. Always monitor your habits

When it comes to maintaining weight loss, consistency of habits is the key. Without consistency, the chances are high that you will fail to keep your weight off. So, make sure to monitor your habits and the progress you are making in terms of weight management. If you observe that you are slipping back into an unhealthy lifestyle and starting to gain pounds, do everything that you can so you could get back on track immediately. Make the adjustments in your lifestyle that you think are necessary to weight management.

For instance, if you notice that you are more likely to eat unhealthy foods during travel, why don’t you make it a point to pack your food and bring it with you? In that way, you minimize the number of times when you have to feed yourself with unhealthy calories just because there seems to be no other food choice.

5. Get morale support

Taking on a challenge becomes easier to handle when you know that people around you are supportive of your goals than when no one is trying to encourage you.  So, make it a point to surround yourself with family and friends who are supportive of your fitness goals. Research proves that individuals who have supportive family members and friends are more successful in keeping their weight off than those who do not.

Author Bio

Ashley Sotelo is a pro-active health enthusiast; she does research for various leading health companies--focusing mainly on the different alternative treatments available for chronic illnesses. Writing health articles has grown to become her passion, becoming the author of roughly a hundred of such articles and currently writing at BRI Nutrition whose sole purpose is to provide natural and safe supplements. When she is not writing or engaging in her regular fitness routine, she could be found curled up in a nook and reading her favorite books.

Google + : https://plus.google.com/u/1/117168584335228773863

What Happens When You Lift Weights on a Low Calorie Diet?

14:05 Fitness 2021 0 Comments

Hey guys it’s been a while since I updated the blog. Today I want to share what I have been up to in the last 6 months in terms of training and nutrition. I can honestly say the past 6 months has been like two contrasting 3 month seasons. I started off eating really badly, I was basically surviving on a diet of bread, MacDonald’s, instant noodles, canned fish, peanut butter, oats, pies and oven baked foods (whatever I could grill in the oven for 20 minutes to eat with bread). When I was eating this way I was never really full so I had to eat a lot of it but I was never satisfied. I never seemed to be making any gains just maintaining.

v-taper from consistent training and low calorie diet
V-taper Johnny Bravo Physiques from consistent training and not eating that much.

If I ate say oats (with milk a sugar) in the morning (two bowls), peanut butter sandwiches during lunch (at least six slices of whole what low GI bread) and oven baked potato chips and say two portions of hake for supper with 6 slices of whole wheat low GI bread, I would not be full for me to feel okay I would have to add say two packets of 2 minute noodles a few hours after supper and maybe another packet between lunch and supper. I wasn’t gaining any weight eating this way, but at least I wasn’t losing any weight that’s what I told myself. My diet was not a balanced nor a healthy one, there was a clear lack of fruits and veggies in my diet, I would go to this vegetarian place for lunch a couple times a week to get myself a large vegetarian meal so that I wouldn’t feel guilty. I would also go to McDonalds, KFC or Steers a few times a week to get myself a medium meal there (I told you I was not eating very healthy). As I said before I wouldn’t gain any weight eating like this, I would just be maintaining.

side profile of results from consistent training and low calorie diet

results from consistent training and low calories diet

Then the second half of the last 6 months I decided that I would start eating properly and cooking real meals. I did not eat a lot just 3 times a day and sometimes 4 times a day. I would have oats in the morning, a pie and 3 samoosas or 6 slices of bread two portions of hake with baked potato chips then I would cook some stew or curry (chicken, lamb, beef with veggies) with brown rice or pap (made from maize meal). I would also sometimes buy bananas and apples to eat in between meals. I was still not eating enough to gain any significant weight (gained a kilo or two) but I felt full and I seemed to have more energy. I know how much I need to eat in order for my body to allow me to gain any weight, it’s probably double of what I have just described above because that’s how much I used to eat when I was 80kg and above.


 My diet may have been bad but I have been training consistently in the past 6 months, I found 2 new gym partners, one of whom stopped gyming after going back home for a week in April (have no idea what made him stop but I will try and convince him to come back to the gym).  We are still going hard with my other gym partner, we usually go to gym 5 times a week and we have been training one body part per day, doing 4 exercises for 3-4 sets of 10-12. We do not train abs to be honest. I am skinny but my shape has improved this year, or maybe I am just better at posing I don’t know. I am really lean and small around 72/73kg the last time I checked. Look at the picture at the top I seem to have a better v-taper shape than before, the back looks wider, which gives an appearance of being big when I am actually quite small.

v-taper from consistent training and low calorie diet

Anyways I just wanted to share what happened when I mixed consistent training and calories equal to or below maintenance calories. I will try and post a video and more blog posts. Thanks for taking the time to visit my blog and to read this update. Happy training! 

RIP Greg Plitt - We have lost superman

01:12 Fitness 2021 0 Comments

This is a tribute to Greg Plitt who passed away this past weekend. He was not just the worlds number one fitness model, he was more than that he touched so many people's lives. He was a beast, and by the looks of things he was a go getter, a leader, lived life to the fullest and he inspired and motivated so many people not just to get fit but to improve their lives and to work hard and go after what they wanted. Greg Plitt was a real life superman. He is actually one of the first few people who inspired me to start lifting weights I saw a picture of his which clearly showed his 8 pack abs and greek god aesthetics and I told myself that I wanted to look like that some day, soon after I was watching videos of Greg everyday before I went to gym, it gave me all the motivation I needed to push hard at the gym, to be consistent and to stick with it and never give up. I didn't take supplements at the time but watching his videos was all the pre-workout I needed before going to the gym.

RIP greg plitt worlds number one fitness model

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