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Hack Your Weight Loss Workout

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

author
Earl Hamilton
• Thursday, 08 October, 2020
• 10 min read
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They don’t sit around doing the bare minimum, hoping success finds them. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state. Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon.

Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small. They understand the importance of being part of a team and forge win-win relationships.

Ambition is a mindset that needs to be a daily conscious choice. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

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It’s about weighing the pros and cons while moving forward with that element of trust. Being effective at managing emotions is key on the road to success.

Consciously working on effective communication skills gets anyone closer to success. Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

To become successful, hard decisions need to be made and acting on them is crucial. While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

Putting money on a pedestal and equating it to success is a dangerous mindset to have. Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

Successful people are humble and happy to admit and apologize for mistakes. People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit.

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When difficulty strikes, most would throw in the towel, but successful people are just warming up. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

Successful people don’t invest time or emotional energy into things which they have no control of. Successful people are not people-pleasers, and they don’t need constant approval from others in order to move ahead.

Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results. Many spend their life starting things that they never finish, but successful people get the job done.

Successful people consciously work at being healthy and productive on all levels. Successful people don’t talk about the theory, they live the reality.

One of the most debated questions in the fitness industry is “can we spot reduce fat in a certain area of the body?” The scientific consensus is that it is simply not possible. I will cover my 12 favorite exercises to get the whole body to adapt and drop fat fast from the comfort of your own home!

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It’s always looking to make our everyday tasks more efficient or easier (creating the path of the least resistance). It’s this answer that is the reason so many people go to the gym and don’t lose any belly fat.

If you are going to the gym and doing the standard bench press, bicep curls, and a few squats, losing belly fat does not make you any more efficient at doing these exercises. So, we can go to the gym for weeks on end and do the wrong exercises but not drop fat, and we lose all motivation very quickly.

But because these forms of movement require moving the whole body, they do appear to transform our shape the fastest! The beast kick through gets the full body working together and tests agility, balance, strength, and endurance if you push past 20+ reps!

The reason I like this exercise so much is that it requires total core engagement, and the agility work means the body just wants to be lighter and more nimble. If you play with your speeds and extend pauses at the top of the kick through, it really enhances the mind-body movement control and takes the core work to another level, working not just the abs but the lower back and obliques, too!

By adding the reach component, you also engage your lower back, glutes, and hamstrings—all of which get neglected when we only do crunches, leading to imbalances. The leg raise is my go-to move for really hitting those lower abs, which are hardest to get popping.

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This dynamic crunch requires a dumbbell, although a full orange juice or water container may be sufficient. The lateral monkey requires you to engage your core and upper body to get your legs up and flinging across the floor with finesse.

Again, when we start to throw our body weight around, the body naturally wants to adapt to make the move easier. This is another animal variation where you add an ab crunch to the dynamic bear crawl movement.

If you can really squeeze the core and abs tight at the top of the movement, you will enhance the effectiveness of the workout ! The slide glute bridge requires a hard floor and some nice thick winter socks.

Remember, a tight core requires working the full 360 degrees, not just the 6 abs we see in the mirror. Like most exercises and moves listed here, this workout activates your entire body while focusing on your core.

When I did my yoga course, this was one of the main poses that we worked on, and I certainly noticed a tightening and better shape around my obliques and mid-section. The idea behind side plank yoga flow is that it activates your forearms, fingers, and shoulders to take the load off your wrists, allowing you to hold the post for longer.

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Of course, abs are built in the kitchen, and we need to create a caloric deficit to drop weight around the belly fast! If you want to speed the adaptation—and therefore, fast loss —remember to track each exercise and make sure you progressively increase the load to force change!

When it comes to losing weight, the top strategies will always be nutrition and physical activity, so it makes sense to focus on those two things the most. Another study, published in the journal Sleep, found notable changes in body fat between short, average, and long-duration sleepers.

Those outside the middle range of seven to eight hours were much more likely to experience gradual weight gain, even if they ate roughly the same amount of calories and got as much exercise as the average-duration sleepers. Increased appetite and hunger: When you don't get enough sleep, your circadian rhythms get thrown off, and that tends to lead to overeating, Winter says.

Higher stress levels: You simply feel less resilient when you're dealing with sleep issues, Winter says. It can also be a vicious cycle: Eating junky foods may sabotage your sleep quality, further lowering your chances at effective weightless.

“Many people find that when they focus on establishing good sleep habits, other areas of their lives start to fall into place, too,” says Dr. Winter. Green tea is rich in antioxidants and caffeine, which helps your body burn fat and calories, making it a great beverage for weight loss.

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After months of staying at home with unlimited access to snacks and fewer opportunities to get in those steps, no one could blame you if you're holding onto a few extra pounds heading into 2021. Bananas are a good choice for a healthy weight — loss plan, as they are high in fiber and can help you cut down on total calories.

Foods like chili peppers, ginger, and coffee or tea may help speed up your body's metabolism. Learning a new style of training can be confusing, and at times intimidating, which is why we created this guide to get you acclimated to lifting weights.

This program is designed to first and foremost introduce you to weightlifting, and second help you build lean muscle — and yes, you'll lose fat as well. If this feels too light or too heavy, make necessary adjustments — here's an in-depth guide on how to choose the right weight.

For your warm up, you can do an easy run or dynamic exercises to activate your muscles like butt kicks, high knees, plank saws, and glute bridges. Listen to your body and fuel it with nutritious foods like vegetables, protein, complex carbs, and healthy fats.

There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living. The Galveston diet focuses on helping middle-aged women lose weight by eating foods that are meant to reduce inflammation throughout the body.

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2020 research linked cancer to potential causes including hair dye, weight — loss pills, and racism. Lumen is a little gadget that monitors your metabolism to work out if you are burning primarily carbs or fat.

It’s not specifically aimed at veto fiends, folk who live off a high fat diet to force their bodies into biogenesis. Andrew Williams You have to follow a fairly strict routine to get the most out of a Lumen.

You’re meant to use it in the morning, before you’ve eaten anything, at least 30 minutes after you wake up, and following at least a 12-hour fast. The app will ask you to repeat this 2-3 times depending on how confident it is in the results it finds.

Lumen lets you take additional measurements after a “high carb” breakfast or lunch, but it’s the initial morning reading that goes into your record. Pardon study undertaken by San Francisco State University looked into the Lumen’s efficacy compared to the system that might ordinarily be used for this kind of metabolic test.

It’s a Part Truelove 2400 metabolic cart, a $20,000 stack of equipment that looks like it belongs back in the mid-1990s. The study suggests the Lumen’s readings track fairly closely with the metabolic cart, whose test involves putting a hood over the patient’s head to capture their breath.

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Lumen’s primary data-collection drawback is that it can only really measure relative CO2 levels, not absolutes. You need to use Lumen for a full month before it spits out the stat it really wants to your try to improve: metabolic flexibility.

The best I’ve managed to achieve to date, on days of deliberately limiting any heavy carbs, was a “2”. This is probably not helped by eating a large dinner and small lunch, and having a vegetarian diet that, while reasonably healthy, is fairly heavy on mid-grade carry vegetables.

And not free from the trashier kind of high glycemic index carb source either. Andrew Williams The glossiness of the Lumen process elevates this gadget.

Clear graphic-led timers tell you when to breathe, and an animated level indicator even shows you how hard to exhale. Lumen’s app is as prettily designed as that of the fitness tracker giants, and does much more than the bare minimum.

And there’s an entire area of the app dedicated to recipes that fit with the Lumen approach to eating. The Lumen's outer surface has a soft-touch finish, and there’s a slick-looking LED ring that lights up purple when connected to a phone, red when it doesn’t have a link-up.

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Its charger base is also weighted, for an extra sense this expensive gadget is actually worth the money. You can see where the money has gone: into creating a quality piece of hardware, an apparently near bug-free app that looks and feels great to use.

There’s also a question of its longevity, in terms of how long you’ll feel motivated to use a Lumen. It might be a great fit for someone who can shrug off “veto breath” and wants to use one of these trackers to check their metabolism is in line, every day.

But for most of us it’s a way to mark out a calendar of those “5-rating” days, and remind yourself a takeaway or pizza might not be the best idea for dinner. But you don’t get an exact figure because a) this would be alienating and b) Lumen deals in changes relative to a baseline, not absolutes.

It boils down to this: I’m not trying to lose weight and have always hated the process of counting calories, maintaining any sort of food diary or totting up carbs. It rewards positive behaviors without offering the granular kind of metrics likely to make you unhealthily obsessed in the process.

The Lumen could prove a real help to those looking to eat healthier and lose a little weight.

Sources
1 www.lifehack.org - https://www.lifehack.org/articles/lifestyle/hack-your-weight-loss-workout-lose-weight-in-15-minutes-a-day.html
2 www.lifehack.org - https://www.lifehack.org/891954/workouts-to-lose-belly-fat
3 www.yahoo.com - https://www.yahoo.com/lifestyle/easiest-weight-loss-hack-havent-193009913.html
4 www.forbes.com - https://www.forbes.com/sites/andrewwilliams/2021/12/30/this-smart-gadget-helps-you-hack-your-metabolism-and-lose-weight/