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New Year’s Weight Loss Failure – The Top 6 Reasons Why People Fail to Lose Fat in the New Year
The holidays are gone and the New Year is here. Are you leaner and/or more muscular than last year? Have you achieved your fitness goals? Unfortunately, statistically speaking, for 95-98% of you, the answer is NO! Here are the top 6 reasons people fail at their New Year’s weight loss resolutions.
#1. Unrealistic expectations:
Almost everyone is trying to lose too much fat too quickly and trying to change too many habits too quickly. This results in great short-term progress, followed by a complete relapse. Sacrificing consistency for instant gratification is a complete waste of time. That is, if you lose 10 kg in 2 weeks, but then gain 10 over the next 5 weeks, you have actually achieved nothing. You just lost 7 weeks. If you had taken your time and gone to work on your real lifestyle (as opposed to a diet) then you could have dropped 7kg of real body fat (instead of weight). And, if you’d done it the right way, you’d have a good chance of keeping it for life.
Even when people try to make habit changes, they often try to go too fast and then give up around week #2. Try this instead:
*List the top 4-6 habits you need to change (here’s a good list:
-Start a smart exercise plan 3 days/week
-Start eating a healthy breakfast of eggs and fruit (without bread) every day
-Stop getting second helpings
-Stop drinking your calories (replace alcohol, soda and juice with water, sauce, diet soda, Crystal Light,
green tea and real fruit)
-Prepare your last low-carb meal of the day – animal protein (fish, steak, etc.) + vegetables + small amount of healthy fat
-Adopt the “one or none” rule – which is either you have an alcoholic drink or you don’t have one.
*Choose one or two that will give you the most bang for your investment of time and energy
*For 2-4 weeks focus only on creating those one or two habits
*Put everything else in maintenance
*Once you have made the new habit a regular part of your lifestyle, then you can move on to the next one on the list
*Over time you will have created a lifestyle that will not only keep the fat off you, but also keep the fat off you. Sure, it will be slower at first, but how well have quick fixes worked in the past? Didn’t you gain all the weight back anyway? How long do you want to keep this time?
#2. Lack of commitment:
Paradoxically, many people are both overly ambitious and inadequately committed. A big part of the lack of commitment is getting too much in the first place. Human beings have limits to how much they can change at any given moment – honestly, it’s a pretty small number like 1 or 2. Even with a good plan, like the one above, some people will cut it in half.
For example, you decide that 3 smart workouts per week in M, W, and F is the best new habit you can develop. That’s a good guess, as you can realistically expect to lose about 1lb of fat per week without any changes in diet with one of my exercise plans, IF you are consistent in doing it as written and on the off days consecutive (eg Tuesday, Thursday and Saturday). Click here for the free plan I set up last summer.
Your new exercise habit should become an actual priority. That is, it should become more important than something else like watching extra TV, sleeping, etc. It must be planned, and it must be done, AS there are conflicts in your schedule – that’s how you build a real new habit.
#3. Making things harder than they really are:
Mark Twain said: “I’m an old man and I’ve known a lot of trouble, but most of it never happened.” Most of the “problems” people have exist only in their imaginations. Now, emotionally they are like the real roof on your house, but in reality, they just make believe.
Why does a regular exercise routine have to be so difficult? There is no. It is not, unless you make something difficult in your mind. I train 4 to 5 days a week and basically never miss a workout. I don’t miss them because I have a term paper to finish. I don’t miss them because I have to run my charity. I don’t miss them because I have to fill in one of my two newspapers. I don’t miss them because I’m tired and only got 4-5 hours of sleep the night before. I don’t miss them because I attend a very fun social event. I don’t miss them because someone else messed something up and I have to clean up their mess. I don’t miss them for bianalytical chemistry finals. I don’t miss them for any reason except the flu.
NO, it’s NOT because I’m so “hard core”, or so disciplined, or anything like that. It’s because of what I WANT. I love the feeling of being fit, healthy and energetic. I love the way it looks really fit. I like to make progress – lift more weight, get bigger, get leaner, more athletic, etc. I like to make progress and feel good almost all the time. And because of what I love, I don’t even entertain the thought of missing a workout for ANY REASON.
The question is not, “how can I fit this exercise in with everything else I have to do?” Because ~80% of those other things you think you “should do” don’t really matter. If you didn’t, 1 week later it wouldn’t matter and nobody, not even you, would care. But if you miss a workout, it will be important for every day of your life. This is something that is actually important, not just urgent, not just habit, not just something you do because you’ve always done it this way.
#4. Poor goal setting
In 1953, Yale did a survey of their graduating class and found that about 3% had written goals with plans to achieve them. Others had ideas, desires, goals in their heads, or had no idea where they were going. In 1973, Yale followed up with the class of 1953 and found that the 3% with written goals and plans were worth more than all the other 97% combined.
#5. Failure to Measure
If someone makes a specific New Year’s weight loss resolution like, “I want to lose 20 pounds,” when do they check in? Next New Year when they get hammered and feel bad because they suddenly remember they haven’t lost those 20 pounds. You must answer the question “How am I doing” each week with a number. This is NOT even remotely difficult or time consuming. It takes less than 2 minutes to measure your waist (guys), or measure your waist, hips and thighs (ladies) and compare them to last week’s numbers.
#6. No or poor plan
The cliché “If you fail to plan, you plan to fail” is very, very true. Just because it’s a cliche doesn’t mean it’s somehow irrelevant.
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