To react in a healthier way to stressful situations
Results:
It's important to react in a healthier way when dealing with stressful situations (psychological and physical trauma) so you’ll avoid unnecessary side effects such as a weakened immune system that can make you more susceptible to colds, coughs and infections. Also, there will be a lessened chance of developing arthritis and asthma due to stress as well.
Do you know that stress causes a hormone called Cortisol to be secreted from the pancreas inside your body? As a result it actually eats away at your muscles so your body can use the tissue for the energy that's needed in greater supply during that stressful moment. That won't help you to get shapely, will it? So, if you find it difficult to react in a healthier way to stress during the day and feel anxiety, a pitter-patter heart along with tightened muscles... then take control and stop it by changing your thoughts and behavior in a positive way!
Your 8th Empowering Decision:
"I'll react in a healthier way to stressful situations."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 8th empowering decision? (circle or type out your answer)
The 9th, Monumental Habit of Action:
To sleep for 7 to 9 hours a day, for 6 days each week
Results:
If you get 7 to 9 hours of sleep a day, for 6 days each week... you’ll feel more energized, alert and will improve your chances of maintaining a good mood (not saying that you’re usually in a bad mood since I personally don’t know you!). Do you know that if you aren’t getting enough sleep on a regular basis that it can cause you to store more body fat? Yes, it's true!
Recent studies have proved that a lack of sleep may cause you to have an increased appetite for food during the day, which can lead to overeating and new body fat to follow. Additionally, sleep loss may elevate blood levels of glucose (a basic sugar that comes from the breakdown of carbohydrates). Excess glucose promotes the overproduction of insulin (a hormone that carries glucose and other nutrients to organs, muscles and body fat storage compartments), which can promote the storage of fat, and can also lead to insulin resistance, a critical feature of adult-onset diabetes. Not only that but a lack of sleep will also prolong any muscle soreness that you've encountered from weight training since your body regenerates itself during sleep.
Your 9th Empowering Decision:
"I'll sleep for 7 to 9 hours a day, for 6 days each week."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 9th empowering decision? (circle or type out your answer)
The 10th, Monumental Habit of Action:
Take 1 day off each week to eat naughty foods and give yourself a rest from exercise
Results:
By eating some of those sugary and fatty foods that you enjoy and taking a day off from your workouts, you’ll increase your motivation to get back to your active and healthy lifestyle the following day. It will be a reminder for you as to why you’ve switched to this new lifestyle. Not only that but it’s a break from the routine and allows for flexibility as well.
Your 10th Empowering Decision:
"I'll take 1 day off each week to eat naughty foods and give myself a rest from exercise."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 10th empowering decision? (circle or type out your answer)
If you didn’t use part 3 b and 3c within this article series... then move ahead to part 5, reading through the following if you wish.
A Tip From Rich: To participate in the following assignment, simply print off this article then write down your answers on a separate piece of paper, or type them out inside a text file as you go.
Question 1: Go back to the blank canvass that's inside the picture gallery of your mind once again and paint a new picture of a productive behavior (one of the monumental habits of action) that you’ve already decided to adopt as a result of feeling positive towards the altered unhealthy belief (I'm overweight at this time yet not for long!) about your body. Make sure that you can see the painting clearly inside your mind before explaining in your own words how you're behaving when drawing the picture on a separate piece of paper.
Example of an altered unhealthy belief: I'm overweight at this time yet not for long!
Example of a productive behavior: I’m excited and motivated to lose all of my stubborn fat for life! Due to this I'm going to perform 3, 20 minute cardiovascular workouts each week using the Cardio-Burn workout plan that’s found inside ‘No FAT Lies: The Absolute TRUTH on How to Lose Stubborn Fat for Life’.
Example of how I’d paint a picture of that behavior: Since I’m going to focus on behaving this way on a regular basis, I’m definitely going to use the same large canvass so the painting feels close to me. The colors that I use to paint myself will be full of life and the background will be sunny and bright, which expresses my positive feelings. My paint strokes will be fast paced since I feel energetic. I’ll be wearing my workout clothes as I’m power walking on a treadmill inside the gym. There is going to be a smile on my face and a look of determination!
The productive behavior:
The painting (draw your picture on a separate piece of paper):
If you ever find yourself feeling negative about the way you look in the future and are tempted to behave in any unproductive fashion, then you must take control. Once again, yell out “SPLASH!" and destroy the old painting of the unproductive behavior that you envisioned and thought about resorting to. Use the power of your mind to change the interpretation of the image, sounds or feelings that you're expressing to yourself from a negative to a positive.
Immediately afterwards, create a new painting that displays a more productive behavior that’s linked to your new positive feelings and act it out. Repeat this technique as many times as needed making sure to remind yourself of the painful consequence that you’ll experience for once again adopting that unproductive behavior. In exchange, think about the many ways in which you’ll be rewarded by sticking to your productive behavior!
Awesome! You’ve now made your empowering decisions of action that will soon become habits of your own and understand the expected results, while also knowing the consequences if you break them. Though, I must warn you that life does have it's unexpected moments! As humans we do get temptations and urges. Other highly emotional moments can come up as well. This can make it difficult to stick with one or all of those decisions to behave in a productive way even after those behaviors have become a habit.
When confronted by these unexpected situations, your mind automatically searches for a way to fulfill your body’s need to become satisfied and content. It’s possible to fulfill your body’s needs and remain glued to your empowering decisions without resorting to your old and unproductive behaviors. That topic will be covered in part 6 of this ‘No FAT Lies secret psychology for fat loss success’ series.
But first we must take a step back… as within the 5th part of this article series, you’ll take the empowering decisions that you’ve already made and learn how to do everything in your power to avoid procrastination by performing…
Small But Consistent Steps Of Action
Part 4 continued…
The 4th, Monumental Habit of Action:
Eat 5 to 6, balanced and just the right sized meals daily for 6 days each week
Results:
By eating 5 to 6, balanced and just the right sized meals daily for 6 days each week you'll lose excess body fat, gain energy and will experience less cravings throughout the day.
This is a result of your accelerated metabolism, which allows you to burn more calories than usual and also from giving your body just what it needs in terms of food, instead of too much. It doesn't matter if you're eating an overdose of fat or carbohydrates, most of the extra calories that your body doesn't require for immediate and future energy purposes at that time will get stored as body fat instead!
If you're only eating 1 to 3 small or large meals a day, then since your body is going for some time without food, your mind assumes that it's actually starving! So, the last thing your mind wants your body to do in a case like that is to let go of body fat. Instead, it hangs onto it for dear life for the stored energy it needs. The benefits you'll get from cultivating this monumental habit of action far outweighs the inconvenience of preparing and consuming the additional meals.
Your 4th Empowering Decision:
"I'll eat 5 to 6, balanced and just the right sized meals daily for 6 days each week."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 4th empowering decision? (circle or type out your answer)
The 5th, Monumental Habit of Action:
Don’t eat starchy carbs and fruit in the last 2 meals of the day and instead eat more veggies, for 6 days each week
Results:
By locking the starchy carbs and fruit out of your mouth come the last 2 meals of the day and instead eating more veggies, for 6 days each week... you’ll feel less sluggish and bloated, and instead will become more energetic. Not only that but you’ll lose excess body fat.
Let’s not forget about that!
Starchy carbs and fruit are calorie-dense foods and your body breaks them down quite rapidly for energy. Later on in the day when you’re not as active your body doesn’t need this rapid burst of energy. So, the extra carbohydrates or glucose enters your body fat stores instead of getting used up in your daily activities. Furthermore, the starchy carbs and fruit cause the sugar in your blood stream to rise quickly and drop suddenly, which creates that sluggish and bloated condition. I’m sure that’s not how you’d like to feel.
Your 5th Empowering Decision:
"I won't eat starchy carbs and fruit in the last 2 meals of the day and instead I'll eat more veggies, for 6 days each week."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 5th empowering decision? (circle or type out your answer)
The 6th, Monumental Habit of Action:
Limit the alcohol, pop, candy and worst fats while eating more of the best fats, for 6 days each week
Results:
By limiting your intake of alcohol, pop, candy and the worst fats you’ll love how your body will become tighter and more defined in such a short period of time! More of the best fats such as olive, flax and canola oil will help to increase your energy and improve the condition of your eyes, hair and skin without causing you to gain body fat.
Your 6th Empowering Decision:
"I'll limit the alcohol, pop, candy and worst fats while eating more of the best fats, for 6 days each week."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 6th empowering decision? (circle or type out your answer)
The 7th, Monumental Habit of Action:
Drink 8 to 12, 8 ounce glasses of water a day, for 6 days each week
Results:
Your muscles are made up of 79 percent water, the rest of their contents being protein. When you’re constantly hydrating your body you’ll maintain your shape, while keeping an active... fat burning metabolism since your muscles are full of water. Not only that but your entire body will be running more efficiently since there is enough water to transport vital nutrients around to where your body needs them.
Do you know that before you even get thirsty you could be dehydrated and if you go that long or longer without drinking you’ll sure feel the difference! Can you think back to times when you’ve gone a half-day or more without water? You noticed the weaker feeling, your attitude changing; this is your body crying out for it and as the need goes up your energy and strength comes down. You’ve decided to feel and look better, so do the right thing and drink water!
Your 7th Empowering Decision:
"I'll drink 8 to 12, 8 ounce glasses of water a day, for 6 days each week."
Pleasurable result of making that empowering decision:
Painful consequence of not making or breaking that empowering decision:
Do you Agree or Disagree with the 7th empowering decision? (circle or type out your answer)
Coming up… the last article on creating your new and empowering decisions.
Rich Tweten has sinced written about articles on various topics from Fat Loss, Anger Control and Fat Loss. Rich Tweten is a certified personal trainer of over the past 10 years, and author of ‘No FAT Lies: The Absolute TRUTH on How to Lose Stubborn Fat for Life’. For more information about his book-based program, cutting-edge online personal training website. Rich Tweten's top article generates over 2400 views. to your Favourites.