If you have made the decision to take off some weight - congratulations! For many people, making a pledge to their own fitness is the most difficult step. But despite self-motivation, many people find they don’t know what exercises to perform for rapid weight loss.

There are three chief kinds of exercise: aerobic exercise, such as jogging; flexibility exercises, like yoga and other forms of stretching; and strength training, like resistance exercises and weight lifting.

Aerobic and strength training will help you work off the most calories. Because weight loss is dependent on either taking in less calories or burning more, it is best to focus on these at the outset to make sure your self motivation continues as you lose weight.

Usually, thirty minutes of aerobic exercise three times a week is ideal. Increase the duration and frequency as you improve.

But many people whose self-motivation has gotten them to begin an exercise for weight loss program neglect the importance of strength training. Aerobic exercise burns more calories at first, but weight lifting increases muscle mass, and muscle burns more calories than fat. A pound of muscle burns 35 calories per day to function at rest; a pound of fat burns only two calories for the same function.

The fitness consensus used to believe that to “build” muscle, you should use fewer reps (3-5) at higher weights, and to simply “tone,” higher reps (12-15) with lighter weights was the best way. But there is no such thing as “toning.” Definition that happens with what’s wrongly called toning results because you have lost the layer of fat on top of the muscle, making the muscle more visible. The size of the muscle underneath depends on how strenuously you train.

You must “tear down” the muscle so it can rebuild itself afterward. In fact, you don’t create muscle during workouts but you do in the days after when the muscle is “resting.” The general guideline for strength training is beginning with three sets of 8-12 reps at a weight that leaves you almost incapable of doing the entire set. Then, rest for 30-60 seconds before starting your next set.

Do not be disappointed if you are unable to complete all of the reps on every set. In fact, use that to determine when to add weight. If you are completing each set without any muscle strain, you will want to add weight.

Self motivation got you to start, but most have problems keeping the pace. It helps knowing that the source of our motivations is a belief. Think about it: If you did not believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat.

Learning what ideas motivate you is key to weight loss, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of hypnosis. And there are NLP techniques that can build exercise motivation because, over time, desire to exercise for weight loss alone probably will not be enough to keep you going. Hypnosis for exercise motivation therapy can help.

Your first task is identifying the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are generally intangibles: money would not be highly valued criteria, but the freedom, security or fun that money can bring would be.

Next, determine what you need to believe to feel motivated to exercise. It is important to remember that logic has nothing to do with belief. Things don’t have to be logical to believe them. You may realize you already have a belief that conflicts this new idea. That is okay.

While understanding what motivates us is valuable, hypnosis for exercise motivation can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by changing the computer codes in your brain, so you accept thoughts that motivate you.

Belief systems are based in our unconscious, which is like a computer. Computers don’t have any facility to reason. The input controls the output. The techniques used in hypnosis for exercise motivation therapy can make you believe nearly anything, as long as you are willing to believe.

You start by making a picture in your mind that illustrates something you already believe, like, “I love my children.” Then you learn to calibrate the elements or ‘Submodalities’ of that mental belief picture.

Next, you make a mental movie that illustrates your motivational idea. Let’s say your motivational idea is, “If I exercise, then I will look great and my marriage will get better.” Then you learn how to adjust the Submodalities of this mental image to match with the Submodalities in your calibrated belief picture. On the other hand, if a belief is holding you back, the same technique can change that belief to doubt.

Self-hypnosis for motivation that uses NLP can provide you with something of an internal personal trainer. Using an exercise hypnosis motivation program ensures that the zeal you started with stays until reaching your objective, and then helps you maintain that objective.

Alan B. Densky, CH has specialized in all aspects of hypnotherapy weight loss, including NLP for exercise motivation CDs since 1978. Visit his Neuro-VISION self-hypnosis website and enjoy Free hypnosis videos, articles, and newsletters.

- Alan B. Densky, CH

Popularity: 9% [?]

Related Content

Subscribe to the post comments feeds or Leave a trackback