Randy Pausch is a legend when it comes to explaining complex staff. He was a professor for computer science and computer-human interaction. This man died at age of 47 but his inspirational teachings, thanks to youtube, will stay forever. In this video he is speaking about time management and How To Be More Efficient in life. When you watch the whole video, your time managing skills will improve and your subconscious will reprogram itself to be more efficient.
Grab Time By The Arrows
Tick Tock Tick Tock Tick Tock…… The sound of infinity. The endless tempo of the universe which exists maybe even before everything. We cannot control it, we cannot change it, we desperately try to measure it and we always need more, like a drug that we are addicted to consume but in the end we are consumed by it. It is shapeless, colorless, invisible, but still we are addicted to that golden sand in the hourglass. Time.
All of us have exactly the same amount of time each day. Those 24 hours we work with as long as we are alive. Why are we so different then? Why do some have more than other? Why arenât we all the same if we have exactly the same time in a day?
It is not about the amount, it is about what you do with it. Every day we dream and we live the reality when we wake up. The reality we have created for ourselves in the past. We sleep 8 hours for optimal health and in those 8 hours we dream. But, the important hours are the rest 16 that are remaining in the day. In those hours we try to get closer to our dreams. In those hours we create the reality in which we will wake up the next day.
For everyone’s best, I have decided to review the 3 best posts of the web that teach you how to manage your time. If you learned How to Be More Efficient and you want to know more about time management, forget everything you need to do and spend your time reading them. Your outcome will be priceless.
Time means stress for a lot of us, but it doesn’t have to be this way, well it does if you don’t know how to manage your time for your benefit. “Mayo Clinic” have written an amazing post on how to reduce stress and improve your productivity. They have created a list of 13 strategies that are going to help you improve your efficiency. “Choose one of these strategies, try it for two to four weeks and see if it helps”
Time means stress for a lot of us, but it doesn’t have to be this way, well it does if you don’t know how to manage your time for your benefit. “Mayo Clinic” have written an amazing post on how to reduce stress and improve your productivity. They have created a list of 13 strategies that are going to help you improve your efficiency. “Choose one of these strategies, try it for two to four weeks and see if it helps”
You have 8 hours to dream and the other 16 hours are yours to come closer to your dreams. Every day you need to use those 16 hours to the fullest. Every day you need to work, learn, plan, eat, socialize and have fun in those 16 hours. Many of us use those 16 hours just to survive through the day. Try to use them to escape from hell not just to survive it. Use them to gain success, use them smart so you will be able to live your dreams and not just dream them. You need to learn some habits that will help you get the best from these 16 hours. Believe it or not, Benjamin Franklin knew some awesome habits that improve productivity. “Forbes” have written an amazing post that will teach you these habits. “You can improve your life by applying Benjamin Franklin’s method”
 You must have a plan where you need to go, that is why we dream first and then we wake up. We forget that the day starts with us sleeping not with us waking up. You must have a dream to be able to chase a dream. Every day chase your dream for 16 hours and eventually, some day when you wake up, you will wake up in a reality shaped by your dream. But, if you don’t know your mistakes, you may never learn what are you doing wrong. Therefore, it is essential to know the 10 most common time management mistakes that “Mind tools” have written about. “One of the most effective ways of improving your productivity is to recognize and rectify time management mistakes”
Time is like you perceive it is. Maybe we cannot change it, or make it longer, or spare it, but we can use it and invest it in something that will make the future worth living for. Or invest in something which will make something, that will make the future better. It is up to you and your plan to decide how to use the time that is given to you. Remember that every successful person in the world have used the same 16 hours.
THE CODE <Dream for 8 hours and invest those 16 left in making your dream reality>
Time Plus 4 Smart Tricks Equals Efficiency
The riddle says: âWhat is the reason, what is the trick, is there a magic in being so quick? While some do little, some accomplish much, are there more hours on their watch?â
The answer is: âIt isnât a magic, there arenât more hours, get your ass up and donât be lazy.â
Without the structure of an idiotic song, the question, that I think you should know the answer to, is: How to be more efficient than others while we all share the same time in a day? My simple answer to the question would be: Time efficiency tricks! Here are the best 4 tricks that I want you to learn:
The Snooze Effect
One beautiful morning, while the sun rays gently touch your face through the window, the alarm of your ( clock, phone, some device from the future ) rings. Your bed is warm and comfortable, the only thing you want is just 5 more minutes to enjoy this magic of the morning. Therefore, you snooze your alarm.
After 5 minutes Your Alarm Rings again and your mind tells you that you must get up or you will be looking for a new job tomorrow. You get up thinking how nice would be if you had more time to enjoy your bed. You go to the bathroom to wash yourself.
Coming out you realize that you donât have enough time so you put your clothes on and in a rush, youâre storming out of your home. You enter your car and you start driving to your work.
Some joker is driving slowly ahead of you and thatâs driving you mad. You slowly start to build anger in yourself because you donât want to be late at work, not when you sacrificed your precious time with your bed, not because of this joker. You speed up and you pass him but, the traffic light is red.
You wait, you wait, Your Anger Builds, you wait some more and just as you are about to turn green and smash the traffic light, it turns green. You arrive to work and you manage not to be late. Than it is time for the boss, your boss.
He arrives late. You havenât drunk even your morning coffee when he starts giving you tasks that seem impossible even for Tom Cruise. He leaves and you are starting to love that comfortable, safe feeling in your bed even more.
Your built up anger turns into sadness. Your sadness kills your motivation. You have million tasks and your heart is million miles away. Probably the quality of your job would be as miserable as you feel.
After your work is over you go back home and you realize that you have been robbed because the door was left unlocked. Not the best day for you buddy, is it? It happened, shit happens, what can we do now right?
Letâs go back in time! Well not driving De Lorean while you generate 1.21 gigawatts with some nuclear reaction. Letâs hypothetically go back in time.
One beautiful morning while you lie comfortably in your warm bed, the alarm rings for you to get up. You turn off the alarm and you get up. You wash yourself and you put your clothes on. Calmly thinking on your possible outcomes, you lock the door and you start the car.
On the way to work you think the possible tasks you may have today and how to do them. You think of some ideas, not thinking on the slow idiot in front of you. As you arrive to the intersection, the traffic light turns green, the idiotic âturtleâ turns left and you head on straight. You arrive at work on time, ready and calm.
You drink coffee and the boss arrives giving you some tasks you were expecting. Having some ideas on how to do the tasks you calmly drink your coffee and smile at your boss. Your boss leaves and you start doing some work.
The work you have accomplished is awesome, you have putted a lot of effort and heart. The boss sees this and awards you. The work time is over and you go back home happy and singing. The best thing is, that now the bed is all yours, except if you are sharing your bed with someone, in that case the bed is only half yours, don’t forget that.
What is the meaning of the story? What is wrong with the first case? What planet is Nicky Minaj from? For the last question I am not quite sure, maybe planet Bigass.
The meaning of the story is that something as little as not snoozing your alarm can give you happiness and efficiency. Why? Because snoozing your alarm opens a door to a world where you are fine just lying in your bed, doing nothing.
This, of course, is wrong, because when you eventually wake up youâll realize that the world you are actually living in requires focus and effort to get the staff you really need. The feeling that you need nothing, just your bed, was only an illusion created because your mind was still asleep.
What is wrong with the first case is not that you were 5 minutes behind the second case, the wrong is the illusion that lingered in your mind keeping your heart and brain in that other, imaginary world where you only needed to lie in your bed to be happy.
With the illusion keeping your subconscious in the other world, and the fear of losing your job, rushing you and blocking your conscious here, you create a set of events that have bad outcome for you. This is what we call a bad day, it is nothing else but our way of thinking and acting that creates the bad day.
Weight Management 103 â How To Endure
When you have all the knowledge for the weight management, when you have all the information, all the recommended pieces and tools, there is still one thing that misses and if you donât have that piece, nothing will work.
Imagine a car, you know how to drive, all the parts work and they are in their right place. You are heading into the direction you want to go, but there is not enough fuel in the car.
Despite all the things that are in their right place, despite all your knowledge, you wonât arrive to your desired destination. The third key to the basics of weight management is exactly that missing fuel, the âhow to endureâ guide.
The Prologue
Before you start with everything from the weight management program, you need to set your mind into the right frequency of thinking. This means that you need to realize what will be ahead of you.
First thing that you need to realize is that weight management is not something that you work for, it is something that you work with. It is not a destination it is a road that leads to better life.
Weight management is not a process it is the operating system. You are working with weight management and you will continue to work with it and create whatever you like and you are able.
Before you start you need to know that dedication and discipline are everything when it comes to weight management. They will help you to make this way of living a habit. Make sure you work on these 2 key components.
The last thing you should know before you start is why are you doing all of this. What are your goals? What is the thing you will work for? Put that thing on a paper, put it somewhere it will remind you every day and show you what you really want. That is your true goal and the big picture for your effort.
The Beginning
Every beginning is hard. More of it is psychological, but it affects your mindset and will. How do we make sure we keep our will to keep on going?
It is not as simple as it may sound but all you need to do is change your thinking. Our thoughts are creators of our emotions, if we manage to control specific thoughts, then weâll manage to control specific emotions.
Our feelings affect our lives more than we can imagine. If we create positive feelings, we perceive every situation from that point of view. If we create negative feelings than we see the world from that negative zone.
As we know every situation has both sides, good and bad. That is because, in nature, every situation doesnât have a meaning until we, as conscious beings, give meaning. We, humans have both sides. We are both good and bad and our perception varies by what side we are leaning more to.
Here our emotions come to play. If we feel positive emotions, than we see through that good âglassesâ in our mind and we feel like everything is alright. The same goes with negative emotions but now we see things through the bad âglassesâ.
If we manage to control our thoughts, than we control our emotions. If we control our emotions than we control how we perceive the situations in our life. Therefore, we can try and think positive things about the beginning of our weight management.
The hardest part in the beginning is that âtaking actionâ part. The things we do are still new to us and we have old habits that are hard to âkillâ. What are we going to do to overcome this problem?
The problem usually appears just before we follow the steps. We always try to postpone or change what is necessary to do, with what will suite us more according to our old habits and laziness. What we need to do is to think of the future.
First thing you should do is to think on what you are going to get with this way of living. Think of your goals and dreams. Realize that if you continue with your old habits and lazy attitude, youâll never get what you want. The only way is by following the steps you need to follow.
Sure, youâll feel a lot better if you stay at home and watch some TV, or if you eat that greasy French-fries, but you will feel better only that moment, after that you will only regret your decision and feel bad about yourself.
You need to invest and sacrifice that short good feeling for much longer and better feeling that youâll enjoy in the future. This kind of investment is the best investment you can make because you will certainly get more from it in the future.
If you manage to think like this and block all those negative thoughts that tell you to stop, than youâll solve your problem with the beginning. After this, you will need to face the âRising Actionâ part.
The Rising Action
This part is where you show how much you are going to change. It is something like speeding your car. You will raise your âspeedâ as much as you want to âdriveâ and as much as your âcarâ can.
The most important thing here is not to lose your balance. Most of us want to get us much as we can but we forget that we invest something in that process and that while we earn something we lose something else.
You need to know how âfast your car can driveâ without getting out of control. Remember that you need fun as well. You need to live your regular life, to go to work, to go out, to eat cheat meals, but you also need to combine that with the weight management.
Balance is everything, but it is not easy. The hardest thing for a human is to say no to something he likes. If you are able to control your urges on some level, and act smart, than you will manage to balance your life.
There is a balancing technique and it is called âANT ( Avoid Non-important Things ), you may find it useful for this problem. The technique is showing you how to choose what things to avoid and what things to enjoy. Its philosophy is based on ants.
Ants collect food all of the year so they can enjoy it and survive in winter when they are unable to get it. If you choose things smart, letâs say you workout all of the year, but you set a 20 day break each summer and winter so you can enjoy vacations without having guilt, than you havenât lost anything you just postponed your âgood timeâ in order to earn your body and muscles.
Despite investing smart, another problem that appears in this part is that âwork for nothingâ attitude. You give a lot of effort and you donât get the results you deserve. Your will slowly drops and it may perish forever if you donât change your attitude.
The biggest mistake you can make is to work for results. Work for the good âhighâ after the exercise or work for that peaceful rest at night, but donât work for drastic results over night. Most of the results youâll get wonât be able to be noticed by you. It is similar like when you are growing and only people who havenât seen you in a while notice.
The changes are minimal day by day, maybe even microscopic. That is why you donât stop, you keep on going until enough little changes combine to make one great, big change.
The best thing to work for is to make that work a habit. Work to stop feeling like you are working. That comes with time. Everything that you do continuously becomes a habit sooner or later.
Another thing you should do here is not to be afraid to push your limits. It is very important to keep the balance but that doesnât mean that you shouldnât push a little more. Many of us donât know how much they are able to accomplish because they havenât tried to push their limits a little further.
Our limits are set by us and what we accept from other peopleâs experience. If someone cannot accomplish something that doesnât mean that you wonât be able too. We would have still hunt with bones if we never pushed our limits further. Only you, that real you deep inside your head can tell you what you can do and what you cannot, no one else.
One of the greatest pleasures in life is when someone says you canât do something to say âwatch meâ and prove them wrong. It is very sweet feeling and âgrowing foodâ for your character.
After you âraise enough speedâ it is time to stabilize and reach the climax which you will âdriveâ with. This is the next part of the story.
The Climax
Like every climax, this is the point where your work is highest and your outcome is also highest. This part should be the part you will work with from now on. This part is what you have been building till now.
The climax of your work should be also balanced with your everyday life so nothing is negatively affected. That way your outcome will be optimal. If you manage to create such climax, than youâll be on the right way.
The trickiest thing in this part is to notice your climax, to notice when itâs enough and you should stop âspeedingâ.
This can be done by following your natural instinct and combine that with results from what is your body telling you. Whenever you start doing something extreme your body will find a way to tell you, you just need to listen.
Check your body and check your everyday tasks. Check what is the optimal pace you can keep and how much you can push until your everyday life gets affected. Find your optimum in all of these areas and decide what will be your climax.
The hardest thing in this part is the stabilizing process. Since youâve been raising your effort a long time your body got the habit to do more and more. This is good but in a while youâll start doing extremes and that is unhealthy and may conflict with your way of living.
There are two ways you can stabilize your âspeedâ. The first way is âhard brakeâ the second way is ârelease the pedalâ.
The first way is quick and saves time but it is hard shock for your body and your routine. You need to notice where your climax is and if you are over it, you need to âdrop your speedâ suddenly to meet the climax. This can be done overnight but it will be harder to get use to.
The second way is longer but youâll feel no drastic change, everything will go smoothly. All you need to do is decrease your work one step at a time. Every day decrease a small amount of effort until you reach your climax. This way the climax will be easier to become a habit.
The crucial thing that youâll need to do after you start working with your climax is to keep âwalking on that thin ropeâ. It is very easy to miss a step and fall of your climax. What you need to do is control your actions.
Make a list of parameters or simple rules which if you follow you will be sure that you are meeting your climax. Take notes of your work and compare them with your list. This should give you the answer for do you need to continue your work or should you change something.
After some time your climax will become your habit and it wonât be tough at all. You will know if you are âdriving fast or slowâ from your instincts. You wonât need lists and schedules any more. This can be done only by investing time and smart effort. Now we come to the âEpilogueâ
The Epilogue
Weigh management, like any management, is a tool to fix something or create something better. It is not a destination you are heading, it is the road you are driving through.
Everything continues, every story has an epilogue, some of the stories tell us the epilogue, some donât but all of them leave a place after the end where everything is left for your imagination.
This story has an epilogue, an epilogue which I will set the rules for, but it is up to you to modify it and âwriteâ it. You will need to follow your climax until you see no more results for more than 3 months, you notice that you can do more and it wonât affect you or your lifestyle, or if you cannot keep up any more.
When I am talking about the work you are doing, I am not talking only for the physical part, or only for the exercises, I am talking for everything you do that is included in the weight management. That means training, eating, sleeping, thinking, planning⊠everything that the management requires.
The story is left for you. It is up to you to âwriteâ what will you do after this text, how long will you do that, and how much will you get from it. I have taught you 101 –Â How to Workout, 102 –Â How to Diet, and 103 – How to Endure. It is up to you, your will and your discipline to tell the rest of the story.
You have officially “graduated” Weight Management.
Congrats!
THE CODE
<It all comes down to this, you ether give up and fail or you endure and succeed, that's all that success is>Weight Management 102 – How To Diet
Let me ask you a question, is it possible to weigh less than someone but be fatter than him?
Of course it is, in fact you would be surprised how fat some of the skinny people actually are. Why is this happening?
Well first I need to explain dieting to you and how it can be harmful for the weight management.
To Diet Or Not To Diet?
Every person who suffers from having a couple of pounds more than he/she should, desires to lose them fast and without a lot of effort. This is where the dieting programs come to dig some money. A lot of dieting programs focus on 1 general fact, that to drop 1lb of body fat, you need to lose 3500 calories.
When we calculate this ratio, it shows that if we lose 500 calories per day, we would drop 1lb of body fat in just 1 week. You think âWhoa, it is easy and the facts speak the truth.â Wrong! Let me explain why this is wrong in so many levels.
We are all unique, we all have different height, weight, muscle mass, body structure, body fat… we cannot get generalized by the fact that we drop 1lb if we lose 3500 calories. For each of us is different because we are all different.
Other thing is that our body is not a programmed machine. It is a living organism which adapts to changes. If you start dieting like this, letâs say you start eating 500 calories less per day, your body will adapt over time and it will enter a fat storage state. Why is this?
It is because our body doesn’t recognize dieting, it only recognizes starvation. Its senses show that you are starving so, in order to survive, it slows down your normal functions as well as your metabolism so it can store fat which is energy.
This puts your body in a fat storage mode and your body adapts with your calorie intake. This means that in time you will stop losing that 1lb of body fat and you will reach a plateau, where you wonât lose weight anymore and youâll double your body fat gain.
You will start to feel tired, you will sleep more, youâll crave for sugars and all of this is because your body was adapted to a different amount of calories. You will lose weight like this, but you will gain more body fat in the process. That is why a lot of skinny people end up with high body fat.
Our bodies are smart, their most important objective is survival and they donât care about how you look or dieting. They will adapt in any situation just to survive. You need to play smart when you are trying to manage your weight.
What you need to do is not to lower your calorie intake but to increase your calorie burn. This way you can keep on taking the same amount of calories but you will erase those extra ones without setting your body in starvation mode.
With this strategy you will also make your metabolism faster, youâll lose fat and you will feel more energetic. Like this you will get results much slower but they will be far more healthy, real and long-term.
The Most Important Meal Of The Day
We all know that breakfast is the most important meal of the day, but why is that? Why is breakfast so important?
The main reason breakfast is so important itâs not because the recipes for breakfasts are so healthy, itâs because breakfast is not a meal it is a period of time, a beginning of the day where you can fill your body with energy and get ready to spend that energy on the right things.
Also, many studies have shown that eating healthy breakfast gives you a lot more energy than any other meal in the day. You will stay concentrated and focused longer, youâll think clearly and your cholesterol levels will drop.
The secret in healthy breakfast is to mix carbs 45%, protein 30%, and fat 35% in the meal. This combination will give you the right amount of energy and protein boost to start the day. You will feel better because this is the perfect balance of carbs, protein, and fat in a breakfast meal.
Your calories should come mainly from the carbs, but for a balanced diet the proteins should give you 20% of the calories, the fat should bring 30% calories and the rest 50% of calories should come from the carbs.
My suggestion is to eat eggs. 1 egg contains 4g of protein, 3g comes from the white and the 1g comes from the yolk. The reason why I prefer eggs is because their protein is with highest quality.
Many researches show that people who have eaten egg protein have regulated their weight and muscle mass far better than people who have eaten the same amount but from some other type of protein.
Other different breakfast foods you should include are oatmeal, raisins, cereal, yogurt, peanut butter, bagels. Play with your food, experiment, try different recipes and never skip the breakfast meal.
Soldiers Of Health
The human body is very complex structure unlike any other in the known universe. There are so many levels and points of view to consider when it comes to health. One thing applies to them all, the balance.
In order to be healthy we must keep the balance between all the essentials in our body from our protein intake to our vitamins, minerals etc. Imagine Christmas tree lights. If one of the lights is broken, every other that comes next doesn’t work. You may ask yourself, why does this psycho talk about Christmas lights?
I am not a psycho, well, maybe a little bit… but, my good people, I will gladly explain to you. Our body essentials are similar to the Christmas lights. If we are poor on some vitamin, or any other necessity of our body, we will start losing a lot of other âlightsâ that are connected to it.
In order to keep our âChristmas lightsâ working we need to make sure every âlightâ works properly, or in other words, if we want to be healthy we need to make sure we have all of the necessities that our body needs. We need to keep them in balance.
These are the necessities of our body:
Proteins
These âworkersâ repair our muscles and other body tissues, they are essential in our body development. They are like healthy food for our muscles and they also help our body make enzymes and hormones.
Fats
Letâs say that fats are something like cushions for the organs. Another job for these underrated helpers is that they are one type of fuel for our body and like any fuel, they provide energy. Also, they help your body absorb the fat soluble vitamins.
Carbohydrates
The main source of our energy. The âcoal for our trainâ, the âkerosene for our planeâ, the âdrug for our rock-starâ… you get what I am trying to say. This âlittle buddiesâ also ensure that our kidneys, muscles, brain and nervous system function properly. There is a specific type of carbs called fiber and it helps your digestive system by providing bowel movements.
Minerals
They are the building blocks of every cell in our body. Almost every function in our body requires minerals, the creation of amino acids, proteins, the function of many vitamins, the formation of enzymes, blood and bones, the creation and maintenance of the nerve system. They are also the conductor and carriers of electricity and magnetism for our body.
Vitamins
The âamines of lifeâ are the alpha and omega of health. If some of the vitamins are missing from your body, serious consequences appear. We need our vitamins for the proper function of our body. They play very important roles in many chemical processes in our body.
Water
You know that almost 70% of our bodies are made from water so you get the idea how important it is for our health. Itâs the transport of our nutrients, hormones, waste products, the temperature regulator, the balance control of many concentrations in cells. No water for more than 3 days and say âbye byeâ.
Roughage
The best friend of your digestive system is found in many fruits and vegetables. It helps with bowel movement, prevents constipation, colon cancer, improves the efficiency of the digestive system and itâs the main reason why you need to go to the bathroom so much after consuming it.
If we want to be healthy we need to include all of these necessities in our diet. The perfect balance is to drink 8 to 12 glasses of water every day, consume the daily vitamin and mineral dosage, eat healthy organic food, beans, fruits, vegetables, and next I am going to show you how to calculate your protein/fat/carbs dosage.
Healthy Mathematics
These are the rules, for every hour 1.3 calories are required for 1 kg, or for 1 day, 32 calories per kg. For a 60kg human, 1920 calories are required to maintain his health. This is the Basic Energy Requirements ( BER ).
If the person works out than, for each hours training he/she requires an additional 8.5 Calories for each Kg of body weight. 2 hour workout for 60kg person would require, 17 x 60 = 1020 additional calories. This is the Extra Energy Requirements ( EER ).
So for a 60kg person who trains 2 hours per day, 1920 + 1020 = 2940 total calories would be required so his body would function properly.
Perfect diet is contained of 20% protein, 30% fat, and 50% carbs. If we take the fact that 1g protein holds 4 calories, 1g fat holds 9 calories, and 1g carb holds 4 calories than we can calculate how much of the â3 amigosâ we require in our daily diet.
Letâs see how much protein/fat/carbs are required for the 60kg buddy. We will need to calculate these separately:
Protein – 20% of 2940 is 588 calories from protein. 588/4 = 147 grams of protein per day.
Fat – 30% of 2940 is 882 calories from fat. 882/9 = 98 grams of fat per day.
Carbs – 50% of 2940 is 1470 calories from carbs. 1470/4 = 367.5 grams of carbs per day.
This is the main calculation for 20 to 50 year olds with regular health. It is not that complicated as it sounds, everyone can calculate his own requirements and create his own diet. You just need to stay close to this health guide and use your creativity. Another benefit is that you can customize the diet according to you financial capabilities.
Dessert For The End
When it comes to healthy living you need to play smart. Donât get fooled by the diet propaganda which are made only to rob you. Learn how everything works and customize it yourself.
If you are too lazy to do that, maybe I can help. You can contact me and tell me what is your plan and your body statistics, your weight, height, age, health, body fat. I will create a sample program customized only for you. Let this be my award for you because you read this whole text.
Remember, everything is in the balance. If you master the balance you will master the happiness of your life. As the brilliant mind of Walter Bishop have said,
âNature doesnât recognize good or bad, nature recognizes only balance and imbalance.â
THE CODE
<Only a balanced diet is healthy diet, nothing acquired fast lasts long and eating healthy is a lifestyle not a goal>If you haven’t passed the first class of Weight Management –Â Weight Management 101 – How To Workout, I suggest you do that. If you understand everything till now, you are 1 class away from “graduation”. Are you ready for the final class of Weight Management – Weight Management 103 – How To Endure?
I wish you happiness and donât forget to Subscribe to Life Coach Code and get al of our new codes via Email. If you want more awesomeness check our Facebook Page.
Until we read again,
faithful reader.
Weight Management 101 – How To Workout
The question many of us ask is how to get back in the game after this long break and how to get rid of those heart breaking, unwanted pounds? The answer is very simple, well easy to speak, hard to do, but very true and necessary. Weight management!
I am going to help you through this process, I am going to show you how to lose your unwanted pounds and stay in shape, healthy and easy.
You Only Need Your Will and your time and if you invest them in the way I am about to show you, reaching your goal will be inevitable.
Mindset
The first thing that you have to do is set your mind. Escape from that comfortable place, itâs the only way youâll accomplish any change. Think on the future, how do you like to look like?
If you donât sacrifice something now, in the present, you wonât get the future you want to have. You will enjoy siting in your comfortable place but if your pounds are a problem to you now, they will continue to be and unfortunately the problem will only get bigger and bigger.
Itâs not much really, you will sacrifice only 1 to 2 hours 4 days a week. 8 hours per week, that is the smallest investment that will give you biggest results. After all, it is about your health, that is your answer to the question âis it worth?â
One technique I want to apply when I am setting my mind is âBanzaiâ. The technique is really simple, its main philosophy is that you donât over think the things you are about to do.
Put this statement in your mind: âIn 2 months I will be healthier, fitter and sexier than now.â You only need to follow the steps I am going to show you and have a discipline not to quit.
Knowledge
The one thing you must understand about weight-loss is that you donât lose weight by no eating, you only slow down your metabolism. You lose weight by cardio training and eating regular, healthy food. Some will keep reading and some will try to find steroids for sale if they want to see quick results, but every quick result is not a result of quality.
There is a pulse rate, some call it âGolden Rateâ when you burn your fat without affecting your muscles. It is usually ranged between 135 – 140 BPM, but it varies with age.
For a 21 year old male it is 139 – 140 BPM, for females is 4 units higher. If you want to calculate your BPM take away 0.9 BPM for every year above 21. ( Example: For 31 year old male: approximately 131 BPM; For 31 year old female: about 135 BPM; )
If you work out 4 days per week you can arrange the days like this, 2 days working out, 1 day rest, 2 days working out, 2 days rest. Remember, the rest is as much important as the exercises. Your body needs to recover and refuel so you can give the best of you.
Eat at least 3 times per day, full meals, with plenty of vitamins. While you are working out you lose a lot of vitamins so you need to refill your body. For weight loss you will need to shorten on the carbs and eat more protein.
Drink a lot of water, 8 glasses are normal if you donât work out, but if you do, drink 4 more while you work out and 1 more right after your training. Be careful, donât drink too much water, it can wash away your vitamins.
The sleep is also extremely important, you need at least 7 hours good night sleep. When you work out, your body will probably need an additional 1 hour to rest and recover from the training. Weight management is a combination of all this factors, not just diet and exercise.
First Month
Week 1
The first week will be psychologically hardest but physically easiest. Start with cardio workout. Letâs say you start with running, run for 15 to 20 minutes, stretch for 5 minutes and the first day is done. You will need to eat healthy and drink water like I mentioned above.
Second day training will start with stretching for 5 minutes, then you will do cardio for 20 minutes. After your cardio stretch again and you are done.
Third day is rest. The fourth day you will start exercising your abs. Start the training with stretching, do cardio for 25 minutes. After the cardio stretch again and rest 5 minutes. Sit on the ground and make 3 sets of regular abs exercise, sit-ups. In the first 2 sets make 15 slow reps, the last set make as much as you can.
The fifth day you will do 20 minute, interval cardio training. At the beginning of the training stretch, after that start your cardio with 3 minutes warming up. After the warm up sprint for a minute, slow down and jog for 3 more minutes. Start sprinting again for 1 minute, slow down and jog 4 more minutes. Start sprinting for 1 minute and jog 5 more.
The last 2 minutes sprint until you are not able any more, than slowly start to slow down till you walk. Stretch and you are done for the week. The next 2 days are resting days.
Week 2
The second week youâll start doing more muscle exercises. The first day you will start with stretching and a 25 minute cardio. After the cardio rest for 5 minutes and start doing sit ups, 3 sets ( 15, 15, 15 ) and 3 more sets the same exercise but with pulling your legs up as you pull your upper body up. Do that 15 times per set. After that stretch for 5 minutes and you are done for the day.
The second day is cardio free day, but that doesnât mean that youâll leave sweat free. Start your training by stretching. After that you will do mixed sets. Start with regular push-ups, do 10. After that immediately do sit-ups, 15 reps. Immediately do 12 squats. That is one cycle. Do 3 cycles and rest for 5 minutes.
After that Do 2 more cycles but instead of squats, sprint 100 feet. After the cycles stretch and you are done for the day. The next day is resting time so you rest good because it gets more intense.
Fourth day you start your training with stretching and cardio for 30 minutes. After the cardio you have 5 minutes to rest and start doing 2 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). After that stretch and the training for the day is done.
The fifth day of the second week will be the hardest till now. You will stretch first and do interval training for 30 minutes, but it will be mixed up with cycles. Warm up for 3 minutes than sprint for 1 minute.
Jog 4 minutes and after that do a cycle of push-ups, sit-ups and sprint for 1 minute. Jog 5 minutes and do a cycle of sit-ups, squats and sprint for 1 minute. Jog 6 minutes and do a cycle of squats, push-ups and sprint for 1 minute.
Jog 7 minutes and the last-minute sprint as long as you can, than rest for 5 minutes. Stretch and you have completed week 2. The next 2 days rest and be happy with what you have accomplished.
Week 3 – 4
Week 3 and Week 4 are the same. The first day you will start with 5 minute stretching and 20 minute cardio. After that you rest 5 minutes and do 5 sets of push-ups ( 15, 15, 10, 10, 10 ). Rest 3 minutes and do sit-ups, 4 sets ( 20, 17, 14, 12 ). Rest 3 minutes and do 10 minute cardio. Stretch and you are done for the day.
Second day is full with cycles. Start with stretching and 5 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). Rest 5 minutes, after that do 4 cycles of push-ups, sit-ups and sprints ( 10, 15, 100 feet ).
Rest 5 minutes and do 3 cycles of sit-ups, push-ups and squats ( 10, 10, 10 ). Rest 5 minutes and do 2 cycles of sit-ups, push-ups and sprints ( 10, 10, 100 feet ). Rest 5 minutes and jog for 10 minutes. After the jog stretch and you are done for the day, the next day is resting day.
The fourth day is similar to the fifth day of the second week. Start with stretching and do mixed interval training with cycles just like on day 5, week 2. After that rest for 5 minutes, stretch and you have finished with your training.
The fifth day youâll start with stretching. After that start doing some regular push-ups and do 5 sets ( 20, 17, 14, 12, 11 ), your time between sets should be 50 sec, 40 sec, 30sec, 20 sec.
After that rest for 1 minute and start doing sit-ups, 5 sets ( 20, 17, 14, 12, 11 ) with same intervals between sets like with the push-ups. After that rest 1 minute and start doing squats, 5 sets, with same number of reps and same intervals between sets like with the push-ups and the sit-ups.
After that rest for 1 minute and jog 10 minutes with the last-minute sprinting as long as you can, rest, stretch and you are done for the week. Next 2 days, rest well.
Second Month
Week 5 – 6
This 2 weeks are also the same and very similar to Week 3 and Week 4. The main difference is that day 4 and 5 come first as day 1 and 2, and day 1 and 2 replace day 4 and 5.
Other difference is that youâll rise your reps by 1 but keep the same time, intervals and sets.
Week 7 – 8
This 2 weeks are also similar like Week 3 and Week 4, but unlike Week 5 and Week 6 you donât change day 4 and 5 with day 1 and 2. Youâll change day 4 with day 2. Everything else stays the same
Your reps will also increase by 1 rep more, but like the last 2 weeks you will keep your time, interval and sets the same.
After 2 Months
When you complete this 8 weeks you will be fitter, healthier and sexier, filed with more energy and those unwanted pounds will be long gone, but weight management is more than 2 months following some program.
We must be active, that’s why it is called weight management. So in order to keep that health and body we must keep on exercising. It is like a flower, if you donât give it enough sunlight and water ( exercise and healthy food ), it will die or in your case your body will lose its shape.
You can follow this program or find a new one, more appealing to you. You can even modify one yourself. The important thing is that you keep on working out and eat healthy until it becomes a way of life for you, a habit you cannot live without.
It is easy to lose weight, the hard part is to keep the ideal weight. The most important thing that is required in weight management is time and discipline.
After 2 months you will see how much you changed, youâll have more energy, youâll think clearer, youâll feel happier and letâs not talk about how much better youâll look. After all, 2 hours per day are nothing. You spend more time on Facebook or your TV.
THE CODE
<The hardest part of any training is getting up and leaving your comfort zone because we are scared of what awaits us outside of it, donât think, just get up, say banzai and go, you have 3 seconds before your mind starts giving you excuses youâll regret later>Just say âBanzaiâ and follow the steps I have shown you, reaching your goals is inevitable. Don’t miss the second class – Weight Management 102 – How To Diet.
What After The End Of The World?
Finally, the end of the world is around the corner, well at least the end of the Mayan calendar that scared the crap out of the world. It is a cycle calendar that ends at 12/21/2012. Mayans say that itâs the date when the world will end and a new one will begin.
How could they know all of this, I mean we know they were super smart and all but predicting the end of the world and in the exact date, it is a little creepy, thatâs all.
After all it is not ours to judge why they thought that December 21, 2012 will be the end of days, maybe they were trying to say something else and we misunderstood them, maybe their imagination was short and couldn’t think on what will happen after 21st. Who knows what were they thinking? Who knows what will happen on December 21, 2012?
The question you should be asking yourself is not what will happen on December 21, 2012. The question you should ask yourself is what will happen after December 21, 2012. One thing is for sure, on 12/21/2012 it will be the end, the end of an era, the end of a cycle that lasted almost 26000 years. You may not feel anything at all, it will be a normal day like every other day. What is important is how you understand this date. Will it be an end of something you wish to end? Will you start doing something different in your life? The truth is that any day can be âan end of an eraâ for you, what matters is will you be that strong to change your life on better?
Look at this transition as something you may use to your gain. Like it or not the date is viral and the whole world will wait to see what will happen on December 21st. Unlike them, you can start deciding how you will live since then. You may change whatever you like, start learning something new, start a hobby, free yourself of limitations and say what you really want to say, change jobs, almost anything you donât like in your life you have a chance to change. Take a list and a pen and write everything you want to change. Than start writing how the perfect version of yourself looks like. After you are finished with both lists, decide what will you change in your life to become that perfect version and how.
The advantage is that when something this viral happens it leaves a mark in our subconscious. We will always remember that date, so you can link that memory with something that will change you on better and it will always remind you that since then your lifestyle changed. This will do you good in those moments when after 12/21/2012 you are going to steer to your old self. That memory wonât let you end up the same person you were. At least your lifestyle will be easier to stay changed. The biggest part itâs up to you and your will, nothing can help you if you donât have strong enough will to become that perfect version of yourself. But, what you can use of that simple date is still something a lot of people wonât and that gives you an advantage.
Every day can be a day when you start over, when you start steering your life in the direction you want it to go, but many of us end up stuck in that everyday familiar loop in which we feel safe. This date can help you jump through the loop hole and change the way you live. It is because something that scary, like the world ending creates loop holes in our rituals that can help us escape our illusion of limits and ascend into greatness. That is why when something significant happens in your life you end up changing something in your everyday rituals, it gives you that window of opportunity to understand how unimportant and unreal that loop you live in and feel safe is.
Nothing is important when it comes to reaching your goal, nothing really matters in the end. What matters is you being happy and if changing something in your life can help you achieve that, you do that. Forget about anything and change anything that you want to change. Tell someone you love him, start working out, change the job that makes you feel bad… Now you have a chance! Let âThe End Of The Worldâ help you in creating a new one where you will live like you want to live. Happy and satisfied with what you have become. Nothing else matters. Let December 21, 2012 free you! Who knows, maybe the Mayans were that smart and this was their plan all along, to make us realize that we are always free.
3 Healthy Breakfast Recipes
Start Your Day Like a Superstar. Become healthier, happier and Filled With More Energy.
These 3 healthy breakfast recipes will help you Grab The Day and Squeeze The Best From it.
Try at least 1 of these delicious meals:
Multi-grain Blueberry Waffles
( Total Cooking = 55 min. )
Ingredients:
- 2 egg whites
- 1 1/2 cups whole grain pastry flour
- 1 2/3 cups fat-free milk
- 1/2 cup rolled oats
- 1/2 teaspoon salt
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1 tablespoon vegetable oil
- 3 tablespoons packed brown sugar
- 1/2 cup maple syrup
- 1 1/2 cups sliced strawberries
- 2 cups blueberries
How To:
1. Preheat the oven to 200°F. Coat a baking sheet with cooking spray.
2. Take a large bowl. Mix the oats, flour, baking powder, baking soda, and salt.
3. Take a medium bowl and mix the egg whites with the milk, the brown sugar, and oil. Add this mixture to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
4. Preheat the iron which youâll coat with cooking spray.
5. Put 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until the waffle is golden.
6. Place the waffles on the prepared baking sheet and put them in the oven to keep warm.
7. Make total of 8 waffles.
8. In a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes. Serve with the waffles.
Nutrition:
– PROTEIN – 6.3 g
– CALORIES – 222.1 Cal
– CARBOHYDRATES – 45.3 g
– FAT – 2.6 g
– SATURATED FAT – 0.2 g
– CHOLESTEROL – 1 mg
– SODIUM – 294.3 mg
– DIETARY FIBER – 3.7 g
– TOTAL SUGARS – 24.8 g
Orient Express Oatmeal
( Total Cooking = 4 min. )
Ingredients:
- 3/4 cup plain instant oatmeal
- 1 tbsp sliced almonds
- 1 tsp ground flax-seed
- 1/2 tsp powdered ginger
- 1 cup 1 percent milk
- 1 tbsp low fat vanilla yogurt
- 1 tsp honey
How To:
1. Mix everything except the yogurt in a heating bowl.
2. Heat the bowl for 2 minutes.
3. Top with yogurt.
Nutrition:
– PROTEIN – 19.7 G
– CALORIES – 420.8 CAL
– CARBOHYDRATES – 61.6 G
– FAT – 8.7 G
– SATURATED FAT – 2 G
– CHOLESTEROL – 15.8 MG
– SODIUM – 141.5 MG
– DIETARY FIBER – 7.4 G
– TOTAL SUGARS – 20.1 G
Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese
( Total Cooking = 13 min. )
Ingredients:
- 1/3 tbsp butter
- 3 eggs
- 3 stalks asparagus, woody bottoms removed, chopped into 1″ pieces
- 1/4 cup crumbled fresh goat cheese
- 1 oz smoked salmon, chopped
- 1 tbsp fat-free milk
- Salt and black pepper to taste
How To:
1. Heat the butter in a large nonstick skillet or saute pan over medium heat.
2. Add the asparagus when the butter starts to foam.
3. Season with salt and pepper after they become crisp-tender and leave the pan aside.
4. Crack the eggs and mix them with the milk, season them with salt and pepper.
5. Put the mix in the pan with the asparagus.
6. Turn the heat down to low and just before the eggs are done, put the goat cheese in.
7. Remove the pun when the eggs are still creamy and add the smoked salmon.
Nutrition:
– PROTEIN – 33.9 G
– CALORIES – 328.2 CAL
– CARBOHYDRATES – 3.1 G
– FAT – 20.4 G
– SATURATED FAT – 8.6 G
– CHOLESTEROL – 485.9 MG
– SODIUM – 270.7 MG
– DIETARY FIBER – 0.8 G
– TOTAL SUGARS – 2.1 G