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If you've made the decision to reduce - congratulations! For many, committing to their own health is a difficult part. But in spite of self-motivation, many people discover they don't know what exercises to do for weight loss. There are three major types of exercise: aerobic exercise, such as jogging; flexibility exercises, like yoga and other forms of stretching; and strength training, including resistance exercises and weight lifting. Aerobic and strength training will help you work off the most calories. Since weight loss depends on either burning more calories or taking in less, it is best to focus on these at the outset to guarantee your self motivation remains as you lose body weight. Generally, thirty minutes of aerobic exercise three times a week is suggested. Increase the amount of time and frequency as you develop. But many people whose self-motivation has encouraged them to begin an exercise for weight loss program overlook the importance of strength training. Aerobic exercise burns more calories at first, but lifting weights increases muscle mass, and muscle burns more calories than fat. A pound of muscle uses 35 calories a day to function at rest; a pound of fat uses just two calories for the same function. The fitness consensus used to tell us that to "build" muscle, you should perform fewer reps (3-5) with heavier weights, and to simply "tone," higher reps (12-15) at lower weights was key. But there is no such thing as "toning." Definition that comes with what is wrongly called toning happens because you have lost the layer of fat covering muscle, making the muscle more visible. The size of the muscle underneath depends on how strenuously you train. You must "tear down" the muscle so it can rebuild itself afterward. In fact, you don't create muscle while working out but you do in the days afterward when it's "resting." The common rule for strength training is beginning with three sets of 8-12 reps at a weight that leaves you almost incapable of completing the entire set. Then, rest for 30-60 seconds before starting your next set. Don't be disappointed if you are not able to accomplish all of the reps on every set. In fact, use that to gauge when to add weight. If you're finishing each set without any muscle strain, you will want to add weight. Self motivation helped you to begin your routine, but many people have a difficult time keeping the pace. It helps to know that the source of our motivations is a belief. Consider it: If you didn't believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat. Understanding what ideas motivate you is crucial to losing weight, because when you feel powerfully motivated, you will exercise consistently. NLP (Neuro-Linguistic Programming) is a form of hypnosis. And there are NLP methods that can build exercise motivation because, over time, desire to exercise for weight loss alone likely won't be enough to keep you working out. Hypnosis for exercise motivation therapy can help. Your initial task is naming the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are generally intangibles: money would not be highly valued criteria, but the freedom, security or fun that money can bring would be. Next, determine what you need to believe to feel motivated to exercise. It's necessary to remember that logic has nothing to do with belief. Things don’t have to be logical to believe them. You may find you already have a belief that goes against this new idea. That’s okay. While understanding what motivates us is valuable, exercise hypnosis motivation therapy can put these ideas to work by ensuring self motivation endures. Hypnosis for motivation does this by changing the computer codes in your brain, so you accept thoughts that motivate you. Belief systems are based in our unconscious, which is like a computer. Computers don't have any capability to reason. The input controls the output. The methods used in hypnosis for exercise motivation therapy can make you believe almost anything, as long as you're willing to believe. You begin by creating a picture in your mind's eye that illustrates something you already believe, like, "I love my children." Then you learn to calibrate the elements or 'Submodalities' of that mental belief picture. Next, you make a mental picture that illustrates your motivational idea. Let's say your motivational idea is, "If I exercise, then I will look great and my marriage will get better." Then you learn how to modify the Submodalities of this mental image to correspond with the Submodalities in your calibrated belief picture. On the other hand, if a belief is holding you back, the same technique can change that belief to doubt. Self hypnosis for motivation that uses NLP can give you something of an internal personal trainer. Using an exercise hypnosis motivation program ensures that the zeal you started with lasts until reaching your objective, and then helps you maintain that objective.
By: Alan B. Densky, CH
Alan B. Densky, CH has specialized in all aspects of hypnotism for weight loss, includingself motivation CDs since 1978. Visit his Neuro-VISION self-hypnosis website to have the benefit of Free hypnosis videos, articles, and newsletters. www.neuro-vision.us/Products/ExerciseMotivationHypnosisCD.htm www.neuro-vision.us/Products/NeuroVISIONAppetiteDvd.htm www.neuro-vision.us/
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