A Workout Formula for Success

Are you trying too hard, working out too much, planning your weight loss
demise?

I can’t tell you how often I hear, “I work out every day
and can’t seem to lose my stomach.” Or, “I am on this new diet, I don’t know
why, they never work.” Or, “Working out isn’t working anymore. When I started
spinning (or working out with my trainer) I lost 10 pounds right away – now I am
spinning (or training) twice as much and can’t lose a pound.”

If you are
working out every day – cut it out – it’s too much. And if you are not enjoying
your exercise class, or running, or meeting your trainer – forget it! That
training is draining. And if in your heart you do not believe that “this new
diet” will work for you – don’t do it. You are not only wasting time (and money
probably) but also reinforcing failure!

Try a different tactic. I think
you need to change up your workouts and rework your mind about
eating.

Start here:
1. No new diets, no new
restrictions, just stop it all.

2. Repeat a positive mantra to yourself every day to recondition your
thinking – and your behavior will change because of it.

While thinking the following thoughts, envision yourself healthy, happily
eating the foods and in the shape you want to be: “I enjoy whole healthy foods,
I prefer them, I choose them, I lose weight easily and my health is better
because of them."

3. Envision your workouts the night before as easy and fun. Really, even for
the intense days, see yourself totally loving the workout.

And when you
are ready to train with precision:

a) Two workouts a week 20-30
minutes at high intensity (your rate of perceived exertion should be 8-9 on a
scale of 1-10, 10 being highest). Try 10 two-minute speed intervals
(walking fast, running or cycling/spinning) with 30-60 seconds of recovery in
between.

b) one workout a week for 60 minutes or more at a moderate intensity.
Walk, cycle or run at a steady but moderate pace.

c) one circuit workout a week for 35-45 minutes at moderately high
intensity. Try walking powerfully or jogging/running or mix it, alternating
running and walking, for five minutes, then go into two sets of 15
walking lunges on each side with a 30-60 seconds break (walking easily) in
between.

Then walk/jog at moderately high intensity for 10 minutes, find a bench or
curb and alternate one set of 10 push ups, with a set of 10 triceps
extensions (two times each). Walk/jog powerfully for five minutes and
then do two sets of 50 jumping jacks with a little recovery (15-30 seconds
of jogging in place) in between. Walk/jog for 10 minutes and then finish off
with two sets of 15 abdominal crunches.

The formula for
success: four workouts a week, daily affirmations, and positive
visualization – that’ll get you in shape and in love with your life.