How to Break Bad Habits

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By: Craig Ballantyne, CTT

Certified Turbulence Trainer

www.TurbulenceTraining.com

We all have bad habits. Mine are checking email too frequently, being unorganized, and not always eating enough to fuel full recovery from my workouts.

Your bad habits might include too much snacking and cheating on your nutrition plan, coming up with excuses to skip exercise, or watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee Milteer, who gave me the exercises below, that I want you to go through to help you break your bad habits.

If you've been trying to lose fat and get lean by yourself, but with no luck, isn't it time to get professional help & social support?

It's hard to change. I know it. I battle against my bad habits all the time, just like you do everyday. But each day I also make an effort to overcome the bad habits, just as you should have a plan in place to overcome your bad weight loss habits.

Don't let insecurity, fear of failure, or the fear of the unknown hold you back from making changes. Don't be a victim. "Give yourself PERMISSION to change," Lee says.

So let's take action. Print this email out. Now write down 3 excuses you are using to avoid making the changes you need to succeed.

1.______________________________________________________________

2.______________________________________________________________

3.______________________________________________________________

How have these excuses affected your life? What have the excuses stopped you from achieving? Write down 3 very important things that you have missed out on because you've allowed yourself to make excuses.

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2.______________________________________________________________

3.______________________________________________________________

Now how do you feel when you fall victim to one of your self-sabotaging excuses?

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What benefits do you get from the excuse? Is it simply that you get to remain in your comfort zone? That's a big one for me. If I can convince myself that I need to check my email, then I get to remain in my comfort zone and avoid the hard work and fear of failure that comes with writing an article. Or is it the fear of the unknown that is holding you back? Write down 3 ways you benefit from making excuses.

1.______________________________________________________________

2.______________________________________________________________

3.______________________________________________________________

So now we both know why we've created our excuses - to avoid something. All we need to do now is find a way to overcome these bad habits. I want you to write down 3 behaviors you want to stop.

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2.______________________________________________________________

3.______________________________________________________________

Now write down why you end up doing it...were you bored, fearful, lazy, etc.

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2.______________________________________________________________

3.______________________________________________________________

Now give yourself the permission to change. "Envision the rewards you will get when you make the change to your life and habits," Lee tells us. Give yourself a powerful list of reasons for fixing the habit.

1.______________________________________________________________

2.______________________________________________________________

3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost in self-esteem and confidence. With each small successful improvement you'll build confidence to take on the bigger, badder habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad days, but as long as you make overall improvement each week and month - that is all that matters.

Lee also recommends charting your progress. I have said many times before that you need to keep records of your workouts and nutrition. Only then will you know what works and how much improvement you have made.

And finally, get social support. Don't expect to do this alone. One research study from Stanford University concluded social support was the #1 factor for success in an exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

What Makes Men and Women NOT Created Equal When it Comes to Weight Loss

  

Men and women live through different problems on the subject of several issues with his or her body and fat loss is not any different.

This is due to the hormonal setting is unique through male for you to female. For starters androgenic hormone or testosterone and estrogen are generally drastically distinctive from male for you to female and many more unique for you to fat loss leptin amounts may also be different.

Leptin represents an important role in the command involving hunger, fat burning capacity along with the signs associated with weight obtain and fat loss. Leptin amounts go up once you eat and slip any time you’re not eating. This can help command ones feeling involving hunger whilst your metabolic process to keep you through attaining or maybe reducing your weight. Providing they will don’t go up excessive or maybe slip way too reduced you’ll remain weight dependable and really feel okay.

Any time looking to diet regime ‘hard’ leptin amounts can easily slip too far way too rapidly and you should think it is very difficult to lose weight. Actually you possibly can ultimately crash and knowledge large recurring weight obtain.

It is stunning go up and slip involving leptin may be how you get so many restrictive diet plans for you to don't succeed and many people to realize the many weight rear after which it many!

That influence appears to be more painful in women of all ages compared to in adult men and it’s due to the fact women of all ages have got higher leptin amounts first of all which lower far lower when compared to a mans if they diet regime.

Quite simply, on the subject of leptin amounts and diet, women of all ages have got higher ‘highs’ and reduced ‘lows’. It’s these stunning shifts in leptin which can bring about the crash and recurring weight obtain which so many women of all ages knowledge in common restrictive diet plans.

In comparison any man’s leptin amounts go up and slip really incredibly and in a family member little array. Your high’s aren’t excessive along with the low’s aren’t way too reduced, and so adult men can easily stick to an attractive mundane, easy calorie restrictive diet regime and ensure it is through to the tip and not using a key crash or maybe recurring and fundamentally get rid of the many weight they demand.

That makes clear precisely why adult men appear on an simpler time period reducing your weight compared to women of all ages. So they can say the idea another technique, fat loss regarding adult men can be pretty easy and doesn’t demand significantly creative imagination on the subject of this diet.

Women alternatively knowledge stunning shifts in leptin that need a wisely intended diet regime to minimize these large shifts in leptin amounts. One of the approaches that has been well-known can be the idea of introducing in the ‘cheat’ time. This can be a time within your eating plan in which you’re told to enjoy additional meals and much more carb supply specially to attempt to deliver ones leptin amounts back right after days and nights and days and nights involving diet and lowering your leptin amounts. Acknowledge that leptin falls further and faster in women of all ages the idea stands for you to explanation which the ‘cheat day’ is usually a additional helpful application for females at the same time. But the very idea of ‘cheating’ seems a lttle bit problematic in my opinion and wants many adjustments’.

We don’t much like the term ‘cheat’ mainly because it signifies you’re undertaking anything wrong, you'll take pride in signifies that you simply always be proceeding ‘all out’ in unhealthy foods and other things that are you possibly can acquire. That leaves the door ready to accept definitely overdoing which time.

I would rather contact the idea any organizing ‘eat-up’ time.

Women will need these organizing “eat-up” days and nights throughout his or her fat burning plan to counteract his or her leptin amounts through crashing and recurring weight obtain through going on. And so they will need today often compared to adult men.

One example is a man could probably ensure it is 2 or perhaps 3 weeks eating small calories and small carb supply without having a life threatening crash in leptin amounts and so simply no key effects to their fat loss advance.

Women alternatively desire a to add in these ‘eat up’ days and nights regular to keep leptin amounts regular and keep your fat reduction proceeding.

To state the idea another technique, we’re definitely speaking about can be striking the special position among just enough ‘diet days’ combined with just enough ‘eat up’ days and nights.

As being a female after you reach this kind of special position the weight will come off faster compared to you think along with the practice itself is going to be a lot more pleasant due to the fact you can acquire recurrent breaks from your diet regime.