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Correct Goal Setting  

When it comes to staying motivated, there is a right way and a wrong way to set goals. The right way is to set a goal that you feel comfortable you are able to complete, that you have total control over, and that you can quickly assess. 

The wrong way is to set a distant goal that you think you might one day be able to accomplish, that is vague and idealized. 

So, a good goal is something like: I will exercise three times a week for the next month. I will only have one snack a day. 

A bad goal is something like: I will lose 3 stone by next year. 

The problem with the latter goal is that it is so distant, and reliant on so many factors, that it comes down to much more than just motivation. 

Often, you might find yourself excusing yourself from training or from eating correctly because you believe that the goal is so far away, you can excuse yourself. 

What’s more, is that when you check in and find you haven’t lost any weight at all after the first month, you might just give up! And what if you have a bad week where you were unwell? Or perhaps if you went on holiday? This setback could again completely destroy any motivation and sense of progress you had built up. 

BULLETPROOF MOTIVATION 

Conversely, a good goal that challenges you to do something (or not do something) every single day, will be extremely easy to measure. Not only that, but each day presents a fresh challenge. 

Fell off the wagon today? Then you can just try harder and do better tomorrow. And there are no excuses. You can’t “exercise three times a week later.” You either succeed or fail, entirely based on your own commitment.  

Each day is a fresh challenge for your willpower, and all you need to do is to focus on that “here and now goal.” 

Of course, you will still need that end point in mind. You still need the emotional hook and the goal to work toward. But you aren’t going to concentrate on that. You are only going to concentrate on the daily grind. When you check in a year later, you’ll find that the “end goal” has taken care of itself.   

 

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5 Reasons Why Weight Loss Is Hard To Achieve

Weight loss is a simple concept that a lot of people are having a hard time achieving. It seems to be quite simple, exercise + proper nutrition = weight loss right? Well, it is that simple in a nutshell but a lot of people get lost on the proper execution of it. Having the right ingredients and a cookbook does not guarantee a fine meal does it? So here are a few things why we have been having a hard time reaching that ideal weight that we are aiming for? 

1. Impatience 

A lot of diet and exercise programs before had long time tables but since a lot of people prefer a quick fix, many unsustainable diet fads and exercise programs have popped up. Many people tend to lose interest way before their bodies have adapted to the program and show any results. Being impatient never has benefited anybody when it comes to fitness. The winning formula remains to be perseverance and hard work. Working out and sweating for a week will not get rid of the flab that you have put on for years. Have faith in your program and diet plan and you will see results in time.  

2. Cheating 

This goes to the exercise and diet too. When doing the exercise, do not cheat your way through your workout. Follow strict form and make sure that you follow your trainer on what to lift and how many repetitions you have to do. Do not say that “that’s too heavy” or “that’s too light”. You have a trainer for a reason so follow their advice. If you are one of the people who is able to afford a nutritionist, follow the programs that they have designed for you. Don’t have a hidden stack of chocolate or secretly buy ice cream or cake on your way home. You are not cheating anybody but yourself. 

3. Lifestyle 

Losing weight is not a quick fix. It often requires an overhaul of ones lifestyle. Losing weight requires changing a few of you routines and that includes what you buy and bring home to the house. It also involves limiting some of your normal daily activities like watching T.V. and how much time you spend online. The reason people in the old days are a lot more fit than most of us now is because they did not spend every waking hours in the house watching T.V. and chatting online. 

4, Target Weight 

Make sure that you set an achievable goal so that you can actually get to it. Please don’t aim to lose 5 lbs. in a week because you will just be breaking your heart. An achievable goal is like 10 lbs in 2 months. That can still be hard for some and depends entirely on your dedication to the goal but this is where your personal trainer can be of help because a reasonable goal depends on many things like eating habits, genetics, how hard your workout programs is and more so a clear communication with your trainer is key not only in setting the target weight but on how to achieve it. 

5. No Support System 

Losing weight is kind of like recovering from an addiction in many ways. You also will need a strong support system because it simply cannot be done alone. Your family and/or friend can provide you the emotional support that you will need and your trainer will provide the push that you will inevitably need when you get to the point that you are getting tired and thinks that you cannot go on. 

Ketogenic Diet for Weight Loss

“Eating crappy food isn't a reward -- it's a punishment.” - Drew Carey

The problem with a diet that relies mostly on carbohydrates is that creates an unhealthy dependence on sugar.

What most people don’t understand is that carbs eventually turn into a form of sugar called glucose once they’ve digested that plate of pasta.

And there are a bunch of adverse side effects that add up over time when you continually eat this way.

For one thing, your blood sugar will get too high, which will lead to more complications later on. Your pancreas will be hard at work pumping insulin into your bloodstream to remove that glucose.

But once there’s too much sugar in your system, all that glucose won’t have any place to go.

Usually, they're stored in your muscles and liver. Once they're full up, the only option is for your liver to turn that sugar into saturated fat.

A bloodstream chock-full of excess fats leads to other problems like insulin resistance, and eventually, diabetes.

How to Hack Your Metabolism

The solution would be to train your body to “prefer” other sources of energy aside from sugar. This way, you can put a stop to the metabolic pattern we just talked about.

Fat is a better fuel alternative. If you can find a way to end your dependence on carbs and sugar, your system will adapt. Then you can switch to a healthier, more sustainable energy source.

But how do you get your body to listen and shift gears?

Enter the ketogenic diet.

After making specific modifications to your eating habits, you’ll change the way you burn energy. Then you'll turn yourself into an efficient fat-burning machine and lose weight naturally.

The secret is in your liver. Going back to what we discussed, this specific organ is forced to turn sugar into fat - this is a response to over consuming processed foods.

However, you can “trick” your liver into breaking down those fatty acids floating in your system.

These will then be converted into what’s known as ketones – say hello to your new energy source.

That means you’ll now enter "ketosis mode" where your body automatically knows that it should utilize fats instead of carbs for fuel.

Fats are not Foes

Sometime around the 1960s, the U.S. government set nutritional guidelines based on studies that vilified ALL types of fat.

One such researcher that kick started this fat-phobic era was Ancel Keys. He was a nutritionist who established the idea that fats were the culprit of the heart attack epidemic at the time.

However, other researchers came to a different conclusion. These opposing views state that it was carbohydrates and sugar – not fats – that were behind weight gain and cardiovascular disease.

Sadly, these studies got buried under a mountain of biased (and some would say unethical) research that ignored this other piece of the puzzle. Instead, they focused only on fat, making it Public Enemy No. 1 for years to come.

Fortunately, we know better today.

Further studies that surfaced afterward showed that while there are genuinely harmful fats (like trans fats), there are other fats which are actually good for you.

In fact, fat isn’t just an excellent source of energy. It’s also a vital building block of brain matter as this organ is mostly made up of fat!

They also help you break down fat-soluble vitamins, as well as transfer nutrients between your cells. And they provide slow, steady bursts of energy for both brain-intensive and physical activity.

Ok, Great – But How Will Keto Help Me Lose Weight?

Keto practitioners swear by this lifestyle because it offers a slew of benefits.

For instance, they’ve kept their previously out-of-control cravings in check. Aside from that, they’ve now cleared away the brain fog that comes with a diet of highly processed food.

Their blood sugar levels stabilized as well. This also means their insulin production became nice and even.

Better yet, keto eaters also report higher levels of energy with virtually no sluggishness or lethargy.

As for weight loss, studies show that this dietary approach is effective. Duke University Medical Center did a randomized, controlled trial of 120 overweight participants and tracked their progress.

Their study resulted in a couple of key findings:

A low-carb, ketogenic diet was more effective at treating obesity than a low-fat diet

As you can see, you’ll need to do the initial groundwork to fine tune your intended keto eating plan. However, doing your due diligence will pay off in spades and you’ll soon reap the massive benefits.


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The participants’ triglyceride levels went down, while their HDL cholesterol (a.k.a. the good kind) went up

As such, the keto way is great for reducing your carb intake. This helps tell your body to burn those pesky fats.

How Do I Keto? (And is it Right for Me?)

Now that you have a better idea of what this diet entails, you’re probably wondering if it's a good match for you.

The first thing that you have to remember is that a ketogenic diet isn’t a one-size-fits-all silver bullet for your weight woes.

Losing weight is a significant benefit of this approach, no doubt. However, it's the result of meeting specific metabolic needs that vary for each person.

This is why there are four basic types of ketogenic diets:

The Standard Ketogenic Diet - or SKD - is considered the classic method of kickstarting of your ketone production. This is focused on cutting on carb intake, which can be as low as 5% of your total diet (as recommended in a study by Dr. Goldman at BC Children’s Hospital in Canada). Your fat intake would roughly make up about 75%, while protein fills in the rest.

The Targeted Ketogenic Diet - or TKD – works best for the athletic folks who want to support their demanding lifestyle. You’d have to eat the same amount of carbs as SKD (also very low!) before you intend to work out.

A Cyclical Ketogenic Diet – or CKD – is a better choice if you want to take your time making the keto switch. This is a bit more forgiving because you can take alternating days of low-carb and high-carb consumption.

A High-Protein Ketogenic Diet has a lot in common with the classic version. But as the name suggests, this is a proper diet if you're lacking in the protein department.

Here’s a general overview of what you need to keep an eye out for:

#1: Food Intake

Of course, what you eat will define the level of success you'll enjoy after doing keto. As you learned from the different variations of the ketogenic diet, you need to find the ideal amount of carbohydrates, protein and fat. Protein, in particular, depends on personal factors like weight, total amount of body fat (which can be done at a gym or medical center), gender, height, and age.

#2: How Much Weight You Want to Lose

You need to figure out how many calories you need in a day (for both physical activity and basic body functions), as well as your body fat percentage. This will help you work out the amount of body fat you want to shed.

Work with your physician, nutritionist and trainer to figure out your specific needs. That includes how many calories to consume, and your required protein intake (which will help you burn fat better).

#3 Lose Weight by Working out

It’s important to note that you need enough quality food to fuel your exercise routine. Starving yourself recklessly while trying to burn those calories can backfire. A study from the American Physiological Society says that you need to consume enough protein to prevent muscle cannibalization. This happens when the body goes into starvation mode. So as you work out, make sure that you’re eating the right stuff to keep your muscles in good shape. This will then help you shed those pounds.

As for exercise itself, a lot of keto practitioners are fans of HIIT, or high-intensity interval training. Some trainers recommend doing cardio-like HIIT routines, like treadmill sprints, going on the Stairmaster and cycle sprints. There are other HIIT-based exercises, such as the walk and sprint, infinite pushups, and sit up and jump.

Note that there are other keto-friendly workout options as well. This includes (but is not limited to) yoga, Pilates, CrossFit and good ol' cardio. To find out which of these exercises work best for you, talk to a professional trainer.

Eat Right, Live Longer

As we’ve talked about, there are massive benefits to making the keto switch, but always remember to consult with a professional.

They can help you transition into this lifestyle change and keep a close eye on your progress. With their guidance, you can keep track of other factors like rate of weight loss, ketone levels, and calorie intake.

And once you’ve made the leap, you’ll enjoy optimal nutrition, a satisfied tummy and trim waistline!

Nutrition is a fantastic thing, and it plays such an influential role in our day-to-day existence.

It doesn’t just keep you alive - it also determines the quality of your life.

Sadly, there are so many foods out there that do anything but keep us healthy.

And it’s frightening how many people are suffering from cancer, cardiovascular disease, type 2 diabetes, Alzheimer’s and dementia.

With the rise of processed foods – and the companies that push them onto the public – this trend is the new “normal.”

But you don’t have to be another statistic – and neither should your friends and loved ones.

The only way to break free from the trap of the modern diet is by learning which foods will support your healthy lifestyle.

This eye-opening documentary series will show you how to escape the trap of the modern diet, reverse disease and live longer:

You’ll get the expert advice of doctors and nutritionists who have the life-saving secrets to a happier, healthier and stronger YOU.

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Combat Aging Wisely

Suddenly, looking in the mirror is a burden. Suddenly, you don’t go out that much. The sight of crow’s feet haunts you even if you don’t have them. Face it, you’re aging.

Technically, aging means a process that includes changes in the structure and elasticity of the skin over time. Usually, it starts as early as your late teenage years and may start as late as in your late twenties. Our skin does a lot of things. It analyzes sensations such as pressure, pain and touch. It also protects us from the environment, helps balance fluid and electrolytes and most of all, helps in the regulation of our body temperature. With that said, our skin is clearly overworked. The least we can do is protect it from further harm.

Aging is majorly caused by either of these two: normal physiological aging (no matter what we do, we will wrinkle in time) and UV exposure (accounts for 95% of the wrinkles that you might have now).  The enemy that we have to combat is the UV exposure. How can we beat it?

KNOW YOUR ENEMY

There are three kinds of UV rays: the UVA, UVB and UVC. These are graded according to their wavelength. The longest wavelength rage are UVA rays and the shortest, UVC rays. 

UVA wavelengths are almost harmless. The hazard is not non-existing but it’s highly negligible. Sunlight, when passing through ordinary glass contains UVA wavelengths. Short UVA wavelengths are those used for sun/UV tanning. However, this form of tanning is not completely safe. It still exposes your skin to UV rays and hastens its aging. Also, around 50% of skin cancer is acquired through sun tanning.

UVA does not damage DNA directly, unlike UVB and UVC. It doesn’t cause sunburn but it can penetrate deeply. UVA can produce reactive chemical intermediates which can harm the DNA such as hydroxyl and oxygen radicals. UVA rays damage the collagen fibers of your skin.

Next, let’s talk about UVB. Your skin can only take small amounts of UVB rarely. Meaning, no matter how small the exposure is, it is dangerous if it’s every day.  UVB, like UVA, can deplete the Vitamin A in your skin. Unlike UVA, UVB light causes DNA damage directly. It awakens the DNA molecules in the skin cells, causing a modification on the DNA’s growing strand. This is a mutation that is commonly found in most skin cancer cases.  UVB also causes collagen damage, albeit slower than UVA.

UVC is the least penetrating since the outermost portion of your skin, the epidermis, is made of dead cells. This portion protects you from UVC. UVC is quite damaging to living cells and has burning effects.

ARM YOURSELF

The best that you can do to combat these culprits is to wear sun block/sunscreen every day. The higher the SPF (Sun Protection Factor), the better. Experts suggest wearing sun block/ sunscreen with at least SPF 15 for everyday use. However, if you are at the beach, or biking, or hiking, your sun block should have a minimum of SPF 30. It’s like having 15 layers of skin every day or 30 layers of skin when you are heavily exposed to the sun. 

Don’t think that if there’s no sun you can steer clear from UV damage. Wear sunblock EVEN IF there is no sun. Remember that the stronger UV rays can penetrate through the clouds and these can still damage your skin. These are the rays that you should protect yourself from. Also, some bulbs contain UV rays, albeit weaker. So even if you’re just indoors, it’s still advised to wear sunblock.

There. That is just everything you need to fight aging. Remember to keep the principles handy. First, learn about your enemy and then arm yourself. It’s the “art of war”…of beauty war.

How To Save A Marriage

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