Think back to a time when you made the decision to feel depressed since you believed you were gaining weight. Did that feeling of depression cause you to get excited, talk positively about yourself, stand tall and perform a workout, in order to lose the unwanted fat?
I don't think so!
Instead, I'm sure you were feeling down, talking negatively about yourself, slouched over and lazy.
As a result of acting in such a manner, you either kept the weight on or gained more. Realize that it's how you decide to interpret a belief that causes you to express an emotion that affects your actions, thus results.
You didn't have to wait for something to motivate you before changing your actions so you could start stripping off the fat, did you? You had the power all along to become motivated with the SNAP of your fingers!
Yes, a transformation really can happen in an instant.
In order to achieve rapid and permanent fat loss results, you must learn how to CONTROL your emotions. Only then will you be able to break down your unhealthy beliefs and form new ones that are healthier in exchange.
Are you following me?
I hope so!
Okay, now back to the example...
If you made the decision to feel motivated by your belief that you were gaining weight instead of being depressed, then I'm sure you'd exercise instead of acting lazy.
As a result, you'd begin to lose fat and that very same unhealthy belief (I'm gaining weight) would break down. In exchange, a new and healthier belief (I'm losing weight) would emerge and support your efforts.
So, what are the unhealthy beliefs that are stopping you from achieving rapid and permanent fat loss results? How do you break them down and what are the healthy beliefs that you should replace them with?
Well, you're about to discover all the answers as you read on!
A Tip From Rich: To participate in this step-by-step component of my psycho fat loss program, simply print off the following assignment and questions then write down your answers, or create a text file and type them out as you go.
Your Goal For Step 3: Within part 1 of this 3rd assignment, you'll identify and confess to the main unhealthy beliefs that control you in relation to exercise and nutrition. These unhealthy beliefs that you'll uncover are partially responsible for creating the way you look and feel, at this moment in time.
You'll learn why these beliefs need to be broken down and how to replace them with the suggested healthier alternatives so you can escape from the never-ending cycle of losing fat then gaining it back!
In part 2, you'll confront the main unhealthy belief that you have about your body (call me psychic!). After identifying how you're allowing that belief to affect your actions in a negative way, you'll discover how to change your interpretation of that unhealthy belief in a positive manner whenever needed.
As a result, new feelings will grab hold of you and you'll become motivated to act productively. Soon after you begin the physical factor of my psycho fat loss program, you'll discover that all of your unhealthy beliefs will have broken down while new and healthier beliefs will have built-up, ensuring that you achieve rapid and permanent fat loss results!
It's time to get to work...
From the time you appeared on the face of the earth to this current moment, you've been busy establishing beliefs in your mind. In my opinion, these beliefs are either healthy (positive) or unhealthy (negative).
It's very probable that there were some unhealthy beliefs formed in your childhood that you could still be holding onto right now, and they are affecting your activity levels and eating habits in a negative way.
Do you understand why it's absolutely CRITICAL to identify then break down the unhealthy beliefs that have caused you to act inappropriately?
I hope so!
Whatever you do, please don't skip this step unless you're looking for similar, physical results that you've achieved in the past, repeated in the future.
Part 1: Breaking down your unhealthy beliefs related to exercise and nutrition
Below, you'll see a list of unhealthy beliefs that many people associate with exercise that I've labeled as, "My Belief". After reading each one ask yourself if you believe in it. If you do, be honest with yourself and think about why that is.
Please understand that these unhealthy beliefs can only limit your potential and stop you from realizing the rapid and permanent fat loss results that you're severely hungry for.
Afterwards, continue on by reading why I believe it's important for you to eliminate that unhealthy belief and make room for a healthier alternative which we'll call, "Rich's Belief".
Then, I urge you to trade in your old unhealthy belief for the new and healthier one instead. This way you'll adopt the same beliefs concerning exercise that other psycho fat loss participants possess who've already transformed their body and life!
My Belief: I believe that exercise is boring
Unfortunately, this is a common belief among many people. On the flip side, there are others who believe that exercise is fun! I believe that it's possible for everyone to enjoy exercise since there are so many different types that a person can perform.
Ask any sports enthusiast if they have to drag themselves through a game whether it's tennis or volleyball and I'm sure you won't find many of them raising their hands. Yes, individual and team sports are considered to be a form of exercise, with the exception of chess!
Moving along, it's also possible to enjoy indoor cardiovascular and weight training exercise even if you haven't in the past. How? The trick is to get better results from your workout sessions. In order to get better results its important to learn how to get the BEST results! That makes sense, doesn't it?
Soon, you're going to learn how to set attainable short-term goals during your workout sessions so you'll know that you're accomplishing something worthwhile for the time you're investing.
Furthermore, by learning a variety of exercises you'll add to the excitement so you'll have a greater chance of continuing to live an active and healthy lifestyle.
Rich's Belief: I believe that exercise is fun
My Belief: I believe that exercise requires sacrifice and hard work
Exercise does require you to sacrifice some time and effort, yet not as much as you may think. It might be inconvenient to spend 2 hours of your time every week exercising and the thought of extra physical work may seem daunting due to how busy and exhausting life may already be for you. Trust me, I understand.
Try to think long-term instead of short-term for a moment though. Realize, that the time you invest into exercise will allow you to become more efficient so you can accomplish more work in less time!
This makes the time devoted to exercise well worth it. Also, the hard work will seem easier as exercise becomes a habit in your life. Dealing with the consequences of a sedentary lifestyle would take far more effort in the long run than the preventative medicine known as exercise, wouldn't it?
What would happen if you stopped brushing your teeth since it requires time and effort? You guessed it, cavities!
Rich's Belief: I believe that exercise is a valuable investment in time and energy
My Belief: I believe that I'll gain weight by working out with weights
Take my word for it, after using my psycho fat loss program for 12 weeks, you will lose weight. However, what if I told you that it's possible to gain weight soon after you begin? Upon hearing that would you rather forget all about it before giving it a chance?
If so, think twice since your entire body weight makes up the TOTAL contents of your body. Contents such as water, blood, organs, muscles, bones, skin and yes, fatty tissue.
Initially, if your body weight happens to increase by a couple of pounds then it's probably due to water retention. Fluctuations in body weight are most always caused by water loss or gain since water makes up roughly 70 percent of all the matter inside your body.
Do you know that 1 pound of fat is roughly 18 percent larger in size than 1 pound of muscle? So, after using my psycho fat loss program for 12 weeks, if you don't lose as many pounds as expected but you've lost inches and become more defined, then realize that you gained compact muscle, not fat!
I'm sure your friends won't come up to you and say, "Wow, what's your body weight now?" Instead they're going to say, "Wow, you look great!"
If you find yourself obsessing about the scale, here's a solution... throw it out!
Rich's Belief: I believe that a loss in inches is FAR more important than bodyweight
My Belief: I believe that my body fat will turn into muscle if I workout with weights
If this were the case you'd see thousands of people walking around with the resemblance of a super hero since weight training for weight loss is BOOMING in popularity! It turns out that muscle and fat are an entirely different species.
Muscle is composed of roughly 79 percent water and 21 percent protein and is active calorie melting tissue that allows your body to move.
Fat is composed of fatty tissue that is inactive in nature and just sits there until it's needed for energy production. Since both muscle and fat are made up of different material and have different purposes it's impossible to transform one into the other.
I'm sure you've seen some muscular bodybuilders flex their muscles by making them move or bounce. I bet you've never witnessed overweight people flex their fat though, have you?
Rich's Belief: I believe that body fat cannot turn into muscle
My Belief: I believe that I'll gain size by working out with weights
I can't even count how many times I've heard this misconception. Is it a result from those who observe the professional bodybuilders who are in the magazines and on television? If so, I'm sure they haven't taken into consideration the fact that these mutants are on serious doses of steroids!
The truth of the matter is this, when you're on a consistent weight training program you'll usually maintain the muscle on your body or even gain some, yet not as much as you may fear. The amount of muscle that you can actually add to your frame depends mainly on your age, bone structure and other genetic traits.
If you're a woman, then realize that you have approximately 10 times less testosterone than a man. Testosterone is one of the key ingredients that influences just how much muscle you can actually add to your body.
However, even if you do add muscle, remember that body fat takes up roughly 18 percent more space.
As a result, you'll lose size from your fatty areas since muscle is more compact than body fat and the extra muscle, which is active calorie melting tissue - will allow you to burn more calories at rest which helps to keep the fat off.
Rich's Belief: I believe that you'll lose size by working out with weights
My Belief: I believe that walking is best for burning body fat
I'll admit that walking can help you to burn calories and drop body fat, yet it's possible to melt more calories and fat by working out with weights instead.
When you perform lower intensity aerobic exercise (meaning your muscles can receive and use the oxygen needed that allows fat and glucose to be burned for energy) such as walking, you'll burn more calories than while you're resting during the day and possibly will burn even more than usual for several hours after the workout.
On the other hand, when you perform higher intensity anaerobic exercise (meaning your muscles can't receive and use the oxygen needed so instead it comes from chemical energy and glucose stored within your body versus fat), such as a weight training session, you'll burn FAR more calories than usual during the workout and afterwards as well.
In fact, recent scientific studies have proven that it's possible to burn extra calories for up to a full day AFTER your weight training workout!
How, you ask?
The intensity of weight training breaks apart your muscle tissue during the workout. It's possible for your muscles to continue breaking down afterwards, which speeds up your metabolism so your body can burn far more calories than usual as a result.
Rich's Belief: I believe that weight training is best for burning body fat
My Belief: I believe that light weights will help me to get toned while heavier weights will cause me to bulk-up
First of all, let's determine what toning-up and bulking-up really means. It's my belief that toning is simply the act of becoming tighter and more defined while bulking-up is all about gaining size in the form of fat and muscle.
It isn't possible to become toned by lifting a weight that's light as a feather all day long, so don't waste your time! Also, it isn't possible to become bulky by using a heavy enough weight that you can only lift for 10 seconds.
Most women in particular have an IMPOSSIBLE time adding bulk to their frame and it doesn't seem to matter what they do. So, use the upcoming weight training workout found inside the physical factor of my psycho fat loss program to the best of your abilities so you can add muscle, lose body fat and as a result become tighter, defined and smaller in size.
Rich's Belief: I believe that the amount of weight you use in a workout alone isn't enough to guarantee whether you're going to tone-up or bulk-up
I believe that if I perform abdominal crunches then I'll lose body fat in that area alone
All of the sleazy salesmen who promote the abdominal gadgets on late night television are ecstatic that people believe in this misconception. However, the unfortunate customers who buy into these crappy products aren't too happy when they use the gadget religiously only to earn absolutely NO fat loss results in return and then throw it away.
Yes, there are reasons why you'll never lose body fat from one specific area on your body alone. When you perform any exercise for your abs what you're actually doing is STRENGTHENING them, not burning fat from that area. This applies to any exercise, even the thigh master!
If you happen to burn more calories by performing the abdominal exercises while you train the rest of your body and improve your eating habits on a consistent basis, then body fat still won't come off that one area alone.
There are compartments all over your body that excess fat enters for storage purposes. When there's an energetic need to release a certain amount of fat from your body, then your mind instructs it to escape from wherever it sees fit. You can't possibly control this process.
Too bad!
Well, you could always go under the knife during a liposuction procedure! (In my opinion, the health risks and expense of liposuction simply isn't worth the possible benefits, as the fat that's lost can always return back to it's rightful home.)
Some areas of your body are more stubborn than others when it comes to burning fat, but if you adhere to the entire physical factor of my psycho fat loss program, you won't be disappointed when the body fat comes off from all over and even the stubborn areas as well!
Rich's Belief: I believe that you'll make your abs stronger by performing abdominal crunches
Next, you'll see a list of unhealthy beliefs that many people associate with nutrition that I've labeled as, "My Belief". Just like you did before, after reading each one ask yourself if you believe in it and if you do, why?
After you ask yourself this and have a reason for your answer, then continue on by reading why I believe it's important for you to eliminate that unhealthy belief and make room for a healthier alternative which we'll once again call, "Rich's Belief".
Afterwards, I urge you to trade in your old unhealthy belief for the new and healthier one instead. This way you'll adopt the same beliefs concerning nutrition that other psycho fat loss participants possess who already achieved rapid and permanent fat loss results!
My Belief: I believe in eating 3 meals a day
Can you believe that it's possible to maintain your body weight and even gain more by eating only 3 meals a day? Your mind actually believes that you're STARVING when you're only eating a meal once every 5 to 6 hours.
As a result, the last thing your body will be instructed to do is lose fat, which instead is needed for stored energy. Your body will hang onto as much fat as possible while you can actually lose precious muscle tissue due to the low calorie consumption and sporadic feedings.
Instead, by eating small but frequent meals throughout the day, you'll gain more energy and will be feeding your body just what it needs in each meal and not too much. This will ensure that you'll maintain or even gain muscle, as your mind instructs your body to let go of any excess fat due to the extra nutrients flowing in.
You'll be delighted when the weight doesn't come back!
Rich's Belief: I believe in eating small but frequent meals throughout the day
My Belief: I believe that dinner should be the largest meal of the day
Dinner has always been known to be an occasion when families and friends spend time together while indulging in an assortment of decadent foods. All of those dinners really do add up though as all of the food that isn't needed at that time for immediate energy and storage purposes, gets converted to body fat!
My guess is that your activity levels are far lower in the evening hours than before your day actually begins. So, I encourage you to eat more food in the morning to improve your chances of utilizing more of the nutrients for your energy requirements instead of adding another layer of fat to your waistline.
By following the upcoming nutrition plan that's found inside the physical factor of my psycho fat loss program, you'll have peace of mind knowing that the excess fat will come off, even though you'll be eating delicious and healthy dinners.
Rich's Belief: I believe that breakfast should be the largest meal of the day
My Belief: I believe that it's impossible to find the time and appetite to eat breakfast
In today's hectic and fast-paced world I understand how it can be difficult to eat a healthy breakfast. However, I don't believe that it's impossible to find the time and energy to fit it in, though.
Realize that when you sleep at night you're fasting. Upon waking up in the morning your body is eager to suck up the calories for the energy it needs throughout the day. This is the ideal time to eat food since there is a lessened chance of any ingested calories being stored as body fat, plus your metabolism will speed up and you'll burn extra calories!
Also, you'll notice how your performance and focus will improve while at work due to breaking the fast first thing in the morning. So, I encourage you to find an extra 5 to 10 minutes to prepare a delicious and healthy breakfast. As you develop the habit of eating first thing in the morning you'll pick up an appetite for it.
Rich's Belief: I believe that it's possible to find the time and appetite to eat breakfast since it's the most important meal of the day
My Belief: I believe that snacking is a healthy habit
Snacking is definitely a healthier alternative than going without food if you're hungry, yet I believe that it really isn't necessary. It's important for you to realize the main reason why snacking actually takes place.
When you don't eat frequent meals throughout the day, the sugar inside your bloodstream has a chance to drop dramatically and as a result you then crave sugar in order to satisfy your bodies energy requirements. You may eat candy, chocolate or fruit in order to put yourself back into a pleasurable state of mind.
Normally, you'll consume an overload of sugar in one sitting and more sugar than your body needs at one time gets converted to body fat quite easily.
Instead, by turning a snack into a small and balanced meal the sugar from the food will enter your bloodstream at a slower rate than before and as a result, less of the calories ingested will get converted to body fat. Furthermore, you'll be less likely to eat junk food.
Rich's Belief: I believe in turning a snack into a small and nutritious meal
My Belief: I believe that dieting is a great way to lose weight
You can definitely lose weight on a diet. It's great how the weight comes off so quickly, isn't it? When you suddenly drop your food intake your body doesn't have a choice but to lose weight, but what type of weight are you actually losing? How about fat, water and muscle! Almost an equal amount of muscle to fat.
This isn't good news since when the protein (muscle) is eaten away within your body for your needed energy requirements due to a lack of other nutrients, that condition causes you to become less active and as a result your metabolism slows down, which makes it difficult for you to keep the fat off.
Furthermore, you'll lose shape, strength and a healthy appearance in the process. Let's not even get into the strict lifestyle that would make you a completely miserable person if you had to stick with it for years.
Instead, it's better to eat less low quality food and more higher quality options, in order to lose body fat. I encourage you to focus on feeding your body what it needs at a sitting instead of too much. Your body looks forward to receiving a specific amount of nutrients at regular times during the day to function properly and maintain its health.
Dieting certainly is a fantastic way to DIE!
Rich's Belief: I believe in eating less low quality food and more higher quality options, in order to lose fat
My Belief: I believe that sugary and fatty foods make me feel good
Sugary and fatty foods even make me feel good in the moment! The aroma and taste makes my mouth water with anticipation before biting into the scrumptious treats. Immediately afterwards, I feel satisfied and energetic but then I can soon hear and feel my stomach growling and my mind badgering me for giving in and losing control to sugar and fat.
Knowing that the sugary and fatty foods are going to end up deposited on my body somewhere in the form of fat, it definitely doesn't make me feel as good about them! The bloated after affect and sluggish condition truly drives home that point.
How about giving yourself 1 day each week to eat those naughty foods instead of eating them too often? You'll feel proud knowing that you're in control of food rather than it controlling you. You won't have to worry about adding extra pounds either since you've cut down. Isn't the healthy taste and lasting flow of energy that comes from good food exhilarating!
Rich's Belief: I believe that healthy and nutritious foods make me feel good
My Belief: I believe that I won't gain weight by eating low fat food
In today's society we are led to believe that all dietary fat is bad. This has helped many companies to sell their low fat products, which prey on people who possess this misconception. The truth is that all fats aren't bad.
There are different types of fat that affect your body in different ways. There are
