So many of us decide to give it our all in the gym and really push our limits…for one night. Then, we do not exercise again for months. Sporadic workouts are pointless. Equivalent to a one night stand, working out with a buddy at his gym for 3 hours, once every two months, is meaningless, as it builds no foundation. Working out once in a blue moon will not help. Your body needs to physically train on a regular basis if you wish to improve upon your health. Nine workouts spread out over a 310 day period are nothing more than random glimmers of hope. Here is the solution if you are one of the many that exercise once every 2 months with a friend or whatever… next time you workout, it will will not just be a random occasion spawned by an impulsive thought in the middle of the day, this is because you will not let that happen. Next time you exercise…and please follow this advice closely, as it will absolutely change the one life you have for the better….next time you exercise, you will rest and heal properly that night and you will MAKE SURE that you EXERCISE THE NEXT DAY TOO! After the second day of exercise, you rest and repeat. You will not break and take a day off for the next day, which will now be the third day in a row. You will make sure that you workout again on the third day. No matter what you must exercise on this third day. The third day of exercise is crucial towards stating on the path towards success. Once you have performed cardiovascular and strength exercises on this third day, you have now began a workout regimen, with a foundation. Now is the most important aspect of this entire life changing advice that I am giving you. After your 3 days of exercise are completed, you will workout for the next 11 days. Whether you are sore, tired or mentally exhausted is of no matter, you are on your way towards a healthier life and that will enable you to lead your family down a similar path. Lead by example, begin your 14 day workout course today! Let us know how it changes your life around!

If you gave a test to a million people and three-quarters of them flunked, would you attribute their failure to a lack of willpower or laziness? Or would you wonder if the test was flawed?

If the test measured the ability to lose weight, the results would parallel the failure rates for Americans who are trying to reduce their girth. According to the 2011 Food and Health Survey conducted by the International Food Information Council Foundation, 77 percent of Americans are trying to lose weight or avoid gaining weight. Despite their efforts, nearly 70% of Americans are overweight or obese.

Given the inability of the majority of us to manage our weight, are we all just weak-willed slackers? Or are other factors operating to make failure the most likely outcome?

For the most part, the test takers do not blame others for their failure; they blame themselves. Desperate to succeed despite a history of dangerous scams and diet schemes, consumers continue their search for a magical solution to weight loss and willingly throw money at the problem. Growing at an annual rate of nearly 11 percent for the past five years, the market for weight-loss products (food, drugs, supplements, services, ingredients, devices, accessories and cosmetics) in 2014 is projected to reach $586 billion dollars.

DESIGNED TO EAT

So why is it so difficult to lose weight? Obesity psychologist Jim Keller, the Director of Behavioral Health at the WeightWise Bariatric Program in Oklahoma City, asserts that the human body and brain are designed to eat — thus explaining why losing weight proves so challenging for so many.

Keller, who has conducted 14,000 psychological interviews of individuals considering bariatric surgery, says that the causes of obesity are complex. Obesity is not simply a function of laziness or an indication of emotional instability. In addition, genetic and biological factors do not act in isolation, but are constantly interacting with an array of environmental factors. Keller notes that both the availability and persuasive advertising of unhealthy food contribute to the obesity epidemic.

WHY IS CHANGING EATING HABITS SO DIFFICULT?

While external and genetic factors play a role, no one questions that individuals are in charge of their daily decisions about what and how much to eat. So once we make up our minds to change a habit, why do we find ourselves falling back into old ones? Why can’t we simply make a decision and get on with it? What puzzles and frustrates many trying to lose weight is why changing one’s eating habits is so darn hard.

According to Dr, Howard Rankin, an expert on behavioral change, a key part of the problem is that we believe we have more control over our behavior than we really do. Stress, anxiety and addiction can limit the conscious control we have over our choices. Dr. Rankin asserts:

What drives our behavior is not logic but brain biochemistry, habits and addiction, states of consciousness and what we see people around us doing. We are emotional beings with the ability to rationalize — not rational beings with emotions. If we are stressed, depressed or addicted, no matter how good the advice we are given, chances are that we will not be able to act on it. The more primitive, emotional brain generally has precedence over the newer, more rational brain.

But even if we removed those individuals who are stressed, depressed or addicted from the test group, we still would be left with a large population of individuals who are unable to stick with their resolve to lose weight.

I speak from personal experience. I’ve started many a day resolved to eat healthfully for the rest of my life. But by late evening, a piece of chocolate cake with vanilla ice cream has somehow found its way into my stomach.

One possibility is that I have multiple personalities. Another is that resolve is not constant. According to Dr. Rankin, resolve ebbs and flows like the tide. One moment we can be fired up to be mindful of our eating, but in the next instant, our mood, our state of consciousness or the context has changed. Much to our chagrin, we find ourselves indulging in unhealthy treats.

Dr. Rankin also has a healthy respect for people’s extraordinary ability to rationalize almost any behavior. We can persuade ourselves to do almost anything we want to do — especially when the behaviors are ones that our brains are used to doing. But trying to persuade ourselves to do things that we don’t really want to do — behaviors our brain is not used to — is not easy. We are very adept at making wonderful (and plausible) excuses as to why we can’t do what we don’t want to do.

5 WEIGHT LOSS TIPS

The National Weight Registry is tracking over 5,000 individuals who have lost an average of 66 pounds and kept the weight off for five years. Insights from their success stories are consistent with these five tips from Dr. Rankin:

1.) Focus on a change of heart, not a change of mind. Losing weight through changing what and how much you eat doesn’t happen because you rationally decide to lose weight. You have to have a change of heart; that is, you must get in touch with your deepest, heartfelt desires.
Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you’ve made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.

2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn’t happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.

Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin — which is nonsense!

3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?

What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.

4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won’t repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn’t working.

5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can’t make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.

You must, however, ask for the support you need. Don’t assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren’t on the same page as you. Social pressure can work for you or against you. Hang out with the right people.

Change is difficult, and whoever finds a way to bottle and market motivation and self-discipline will make a fortune. In the absence of such a product, however, the next best thing is helpful insights into the process of changing our behavior.

Dr. Rankin reminds us that, for better or worse, our core, emotional values will ultimately determine our choices. Once we identify our heartfelt desires, we can use them to create a healthy lifestyle that reflects our best self. Our deepest values can be summoned to keep us on track, especially when we are facing temptations and distractions. They can also serve as our compass when we go astray.

If we are willing to remain diligently committed to our emotional values, we can be confident that we will succeed in realizing our health and fitness goals. And when we do, maybe some of us will go one step further and give support to family and friends so that they can join us in becoming healthier and happier.

author: Carole Carson
source: http://www.huffingtonpost.com/carole-carson/weight-loss-psychology_b_881706.html

HERE ARE THE TOP 10 THINGS TO KEEP IN MIND WHEN YOU ARE BUYING FITNESS EQUIPMENT FOR YOUR HOME

1. QUALITY of the machinery itself. Most of all, does the equipment allow its users to mimic natural cardio and strength motions, because without natural simulation, you will not want to use the equipment. Equipment that people don’t like to use gets an “F” in our grading of exercise equipment. Its stability, reliability, durability and structural integrity are all very essential towards the quality of a machine.
2. WARRANTY is very important. What kind of warranty does the unit come with. If the stair climber you are buying breaks down in 3 months how do you get that taken care of? What happens when the keyboard on your Life Fitness 93x Elliptical goes out and the machine will not work? These kinds of questions must be figured out prior to purchasing equipment. You do not want to buy a product only to learn it is a lemon and there is nothing that you can do. Make sure you have stipulated in writing exactly what you warranty entails.
3. PERFORMANCE is sometimes overlooked. You would assume that the performance of the fitness equipment would be at the top of everybody’s list when it comes to what to look for when purchasing home gym equipment, but it isoften forgotten, and people buy into the glitz and glamor of superfluous gadgets such as fans and Mp3 inputs. Features that provide more glitz than substance such as those previously mentioned, do more harm than good, and do not have a positive impact on the performance of your fitness product.
4. LEGITIMACY of the company is key. Make sure you do not purchase from a company that gets bad reviews. There are way too many ripe apples out there to gamble on a rotten one just because the cost may be a little bit lower. You also want to make sure that the warranty you are promised is legit. The only thing worse than buying home gym equipment with little no warranty, is buying fitness gear that comes with an illegitimate warranty! Nothing is worse than assuming all will be well if and when something happens, and when it does, you get the run around from the company you bought it from. The Kings of Cardio pride themselves on making sure the customer is taken care of is a fast and friendly manner. We understand how important exercising  it is to our everyday lives and for some of us, if we miss a workout, then our day is ruined. That may seem a little over the top, but some people really do not function as well if they are used to working out when they get up every morning, and miss their training due to broken equipment. Actually, many people work out religiously either before or after work, and take great pride in their physical fitness, so we pride ourselves on making sure your equipment is always up and running. Our customer service operators are open 24 hours a day for any and all service problems. For that reason alone, we have set ourselves apart from every other fitness company on the planet when it comes to the speed and efficiency of our customer and technical support teams.
5. USER FRIENDLY pieces of fitness equipment are the way to go. The days of manual treadmills and air bikes are over. Not only that, but the days of loud motors, as well as noisy drive and braking systems, are over as well. We are not saying that the more technologically advanced your unit is, the better your results. If you have been following, we are not advocates of spending more money on superfluous electronic/gadget/accessory upgrades. What is important however is making sure you choose a piece of equipment that does cater to your needs. It is also helpful to have substantive programs on the equipment in order to keep your home exercise workout routines sharp and fresh. Certain Heart Rate programs for instance allow for users of cardio equipment to have the machine automatically adjust itself in order to make sure that its user stays within his or her target heart rate zone. Staying within desired heart rate zones throughout your cardio fitness training (your heart rate is equivalent to your pulse) allows you to perform at a higher level and increase your results by up to 35%. That is a perfect example of how to use a program  on your piece of cardio fitness equipment and turn it into a  real “USER FRIENDLY” machine. Programs that are actually beneficial when it comes to helping us get in shape are those that allow its users to set goals for themselves and that keeps your physical fitness training fun and challenging. We always like to remind people that you do not want to be one of those guys or girls that goes to the gym, wanders around for a while, says hi to people, drinks some water, does a couple reps her and there and then goes home. Properly using your user programs on your home gym equipment or commercial gym equipment will make it so you are never one of those social butterflies while exercising. Sticking to using your programs will allow you to  have a specific plan, with set goals and stay focused.
6. The Cost comes in the sixth spot in our 10 most important factors to consider. You will find polarized costs when it comes to buying all sorts of fitness equipment for your home. For example, there are treadmills that cost $6500 and there are treadmills that cost $165. Furthermore, home gyms, stair climbers, free weight equipment, abdominal products, upright and spinning bikes, rowing machines and all other residential, as well as commercial gym equipment, have the same wide range of pricing. The trick is to find what is right for you  and not spend too much. You don not want to spend too little either. For example, there may be  a piece of fitness equipment such as a treadmill that you really like and the price is listed at $1150. There is also another treadmill for $785 that functions just fine, but you do not like it as much, but somehow you convince yourself that you do not need the nicer treadmill and that you will learn to love the less expensive model because it will keep some extra green in your jeans. Before you know it, you never use the treadmill because it is not stable and is very light weight. Not only do you not enjoy using it, but the times when you do, your workout is consistently interrupted due to mechanical failures and technical problems with the machine.So instead of getting a machine that you really wanted and knew was a sure bet, you tried to cut corners and paid for it, literally. It is hard enough to exercise as it is that the last thing anybody needs is equipment that compromises the fluidity of your workout. In the same breath, if you are 5’5 and weigh 150 lbs., the last thing you need to do is spend a zillion dollars on very heavy, commercial/industrial, health club fitness and exercise machinery because it would be more than you need.  For instance, people call the Kings of Cardio all of the time with the intention of starting their own aerobic and cardio routines in the comfort of their own home and we are exited, they are exited, but there is only 1 problem, they weight over 400 pounds and only want to spend $1000.00!!!!!! If you weigh over a certain amount the only kind of equipment that will be right for you is commercial exercize fitness equipment. The reason that you will need gym machines that are commercial is because not many cardio pieces of equipment have mechanical capacities over 300 lbs. Your best bet is to actually call and speak one on one with a fitness expert working with the Kings of Cardio LLC. 800-990-1108 is the phone number and personal trainers are standing by to help you in your quest to find exercise machinery that is right for you.
7. The REPUPATION of the manufacturer who produces the exercise machinery you are looking at is important as well. Try and do some quick homework on the brand name of the piece of home or commercial fitness equipment that you are looking to buy. Most of the time you will find that the company you are looking into is entirely legit and manufactures quality machinery (especially if you purchase with the Kings of Cardio) but sometimes you will find that the company in which you are looking into doesnt have a good reputation at all. Many off-brands and private labeled products come with illegitamate warranties and are prone to breaking down. It is absolutely a must that you not buy brands such as these. With all of the great fitness equipment brands such as Precor, Life Fitness, Star Trac and Cybex (some other too), why in the world would you ever gamble on a company that has negative reviews? It would make no sense. If you really want to be the guy who gets Georged by some sly fox salesman on some toy, they call a piece of cardio equipment, then by all means go for it! Maybe you can be the guy that gets a piece of fitness equipment that matches up with those of your friends that cost double what yours cost. I tried to be that guy with a stereo system once. When some slicksters came up to my car and offered me what looked like a $2000.00 stereo for $150 and some Tupac CD’s, I jumped at the opportunity, hahhahaha opportunity, and bought it ($125 and some CD’s….seriously). Then after I bought this sweet looking stereo from these sharks, I called all my friends and told them to meet me at my house to see the new amazing stereo I bought at a fraction of what they all paid for theirs and well we all know what happened…..unless your a… well…. any way it didnt work at all, and that is exactly what is going to happen to you when you buy some piece of exercise equipment called the Super Track by some freak who goes by the name of Super John the Fitness Don. But like I said, if you really want to give it one shot, then go for it and gamble! Good luck and remember we told you so. BUY A PIECE OF HOME GYM EQUIPMENT THAT IS MADE BY A REPUTABLE COMPANY!

1) Mind over Matter

We here at Kings of Cardio believe that over half of the battle we fight versus obesity and lethargy is won upstairs with our brain. Your mind does so many great things but it can also play tricks on you and deter you from exercising at times. For example, you may think that you feel tired or sore, but in realty you are just fine. Or, you may try and rationalize not working out by convincing yourself that you don’t have the time, or that you will go the next day, this that, that this, so on and so forth. Do not let these sorts of thoughts invade your head; they will get in your way of becoming and staying healthy. Instead, convince yourself that you are excited to exercise and then go make it happen.

Turn on some loud music if you have to, drink a sports beverage and get your game face on! As long as you frequently remind your body and mind how important exercise is to your daily life, typical thoughts of fatigue and helplessness tend to fade away. Adrenaline and mental toughness will take over when you let them and they can take you a long way as long as you remain focused, active and optimistic. Adrenaline and momentum are significant intangibles that lead to prolonged workouts on your elliptical, exercise bike or whatever type of fitness equipment you use.

2) Stay Positive

Don’t let a bad workout keep you down. In terms of cardio training, sometimes while exercising on a treadmill or stairclimber, we just don’t run as fast or for as long as we normally do. From a strength perspective, we may not be able to lift as many reps as we are used to, or as much weight, and ultimately we get too furious with ourselves over not performing our best.

Not seeing immediate results is a catalyst for frustration too, although it shouldn’t be, and we will tell you how to deal with not seeing instantaneous muscle growth. Always keep in mind that success is a journey and not a destination. You will not become an overnight celebrity and wake up looking like J-Lo no matter what you do, so stay the course and do not deviate from your game plan. There will be bumps in the road, kick them to the side and keep trekking.

When you do get angry, due to having “One of those Days,” you should take it out at home with your fitness equipment. Nothing takes stress away like running on a treadmill until you legs are weary, or maxing out on strength exercises, and breaking down your muscles. The point is that staying positive and not letting innocuous things get you down, is essential to staying fit and maintaining a solid exercise routine.

3) Set Realistic Goals

One of the main ingredients in the recipe for success is creating GOALS for yourself. Setting realistic goals allows you to stay focused on what you are trying to accomplish and tracking your progress becomes second nature.

For example, take Steve, who doesn’t set goals. Steve goes to the Gym, bounces around from station to station, talks to everyone he can and actually spends more time changing the songs and volume on his Mp3 that he does exercising. This represents an aimless game plan with no structure. At the end of the day, Steve is not getting better, and that is the key objective. Every day you either get better or you get worse, there is no in-between. When you do not set goals, there is no direction to your workout, making it very un-likely for you to stay fit and trim.

Then we have Zack. Zack has set realistic goals for himself and knows exactly what he is going to do throughout his exercise routine. He does not stop working out until he finishes every exercise on his fitness outline, and takes great pride in every set and rep along the way. His training program based upon reaching his goals. For example, Zach bench presses a certain weight either 5 sets of 5, or 8 sets of 3. When he can complete both, clean, without needing his spotter to assist, the he increases the weight during his next workout. This is the way a WINNER carries himself or herself. Winners set goals, stay focused on them, reach them, and set new ones. Winners don’t quit and quitters don’t win. Stay true to yourself and BELIEVE in yourself.

4) Eat Healthy

“You are what you eat!” Growing up, all of our parents told us this, but we probably didn’t realize they were right until the first time the Dr. told us our blood pressure was 152/95, or that our cholesterol levels were too high. Eating bad food, laced with tons of sugar, fat, sodium, and cholesterol not only messes up our insides as well as our appearance, but they also can make our brain function slower and have direct correlations to sluggishness and indolence.

We need to eat healthy, nutritious foods that will give us the get-up-and-go attitude essential towards becoming fit. Our diet determines so much of whom we are. What we eat determines how we feel, look and act. Maintaining a healthy diet is a fundamental necessity for mental alertness, and having enough energy to perform at your best, no matter what you are doing.

Improve your heart and health by eating right. For quick and healthy recipes, diet and nutrition tips, and new regarding food and health, please call us toll-free at 800-900-1108 for a free one-on-one conversation with one of our fitness experts.

5) Get a Workout Partner

According to our research, people who regularly exercise with a friend or trainer are 27% more likely to work out on a consistent basis (at least 30 minutes a day / 5 times per week) than people who train without a partner. The main benefit of having a partner is that people tend to do better when trying to compete. If you workout with a close friend of yours, and you have always been around the same level of athleticism and strength as he or she, chances are you will do your absolute best to stay on par with, or if you’re on your game, one up your friend! Having a workout partner that you know is going to be on time and ready to exercise will keep you motivated at times when you are making excuses and wanting to take a day off.

Your routine will also feel like it goes by much faster when you have a partner to talk to and discuss different exercises and bounce ways to stay slim off of each other. A fun, upbeat atmosphere is created when you have someone to train with and that makes time go by much faster. When picking a partner, try and chose one that encourages you and is motivated by you. He or she should also have an open mind to try new exercises to keep your routines fresh and positive. Last but not least, your training partner should be GOAL ORIENTED, and determined to get better every day. Always remember, everyday you either get better or you get worse and there is no in-between.

6) Stretch Regularly

The importance of being flexible is overlooked by many. The great thing about stretching is that anybody can do it and you don’t need any equipment. You can stretch anytime, anywhere! We recommend that you try and stretch your body and its muscles for at least 5 minutes when you wake up in the morning and 10 minutes before you go to bed for the night. Stretching allows your body to heal quicker after running and weight lifting. If you do not stretch properly, you are leaving yourself more vulnerable to soreness, muscle cramping and will your body will not heal as fast as it would if you stretched properly.

Stretching is of significant importance when it comes to preventing injuries too. An athlete who does what he or she is supposed to in regards to making sure they get their stretches and calisthenics in regularly, is less likely to pull muscles and have spasms than those who do not take the amount of time necessary to stretch out their bodies. Eliminate muscle tears, back spasms and cramping through proper stretching and calisthenics.

7.) Make Protein and Water Your Friends

Constantly refueling yourself with water and protein will drastically improve how fast your body recovers after working out. Try not to drink so many sugar filled sodas and juices that add weight; they will also make you tired later in the day. People commonly think since there is no fat in these great tasting beverages that they are not that bad for you. Nothing could be further from the truth. The reality is sugar filled drinks will interfere and get in the way of achieving your goals pertaining to health and fitness.

Protein is crucial for repairing and rebuilding broken down muscles after they have been stressed through physical activity. Your body uses protein to build muscle. When you lift weights, you break down your muscles and protein is needed to rebuild. Similarly, running on a treadmill can have the same effect on the body. The immediate implementation of increased water and protein intakes will do wonders for your health and ability to remain fresh and energized during prolonged physical activity.