Will Power: What Is It?

When people embark on a ‘weight loss kick’ they often cite a lack of ‘will power’ as their reason for failure.

But what is will power?

In this article I thought I’d give you my take on it:

Will power is not something that you are born with. It’s not something you are given. Likewise it is not something that can be taken away from you.

Will power comes from within. It comes from the intense desire to achieve something that means a hell of a lot to you.

Will power does not manifest itself when your goals are wishy-washy or have no meaning.

Will power does not develop from wishful thinking or when your goals go along the lines of “wouldn’t it be nice if”

So where does the will power come from that enables you to stick to a diet, or exercise program?

Again, it comes from within. Starting a diet, which really should be a change of lifestyle, comes from the desire to change what you see in the mirror, on the scales or the way you fit into your clothes.

However for some people this desire isn’t strong enough as it’s routed in the “wouldn’t it be nice if” category.

Yes it would be nice to be lighter, yes it would be nice to be slimmer and yes it would be nice to fit into your clothes better but unless you absolutely want to achieve those things you’ll always chose cake over carrots or the sofa over squats.

Therefore failure to achieve your goals doesn’t come down to a lack of will power but rather a lack of clarity on why you have embarked on your current exercise or eating regime. If you don’t know exactly why you are doing what you are doing then you can’t start to lose focus and that’s when the excuses pop up.

Excuses are little more than you giving yourself permission to fail!

Don’t do it, know what it is you want to do, make a plan on how you are going to achieve it and then execute that plan.

Less Is More

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Do Less NOT more for faster fat loss

I get tons of emails and Facebook messages from people who are desperate to lose some weight.

They’ve tried everything from counting calories, reducing fat to replacing most of their meals with diet shakes. Some have even tried laxatives and weight loss pills. Some have tried all that while beasting themselves with an horrendous exercise schedule which sees then doing all the machines in the gym, followed by a spin class, a Zumba class and rounding it out with a stretch and tone class.

Now while I applaud anyone who gets their butts up off the sofa to change their health I often think that they are on a hiding to nothing.

You see when you first begin an exercise program or cut calories you might find that you lose a little bit of weight initially but sooner or later those results start to fade and your weight begins to plateaux.

This is often when people start to cut calories a little more and start adding to their exercise program, think that if a little bit worked then more MUST be better.

And granted when they cut calories again and double their time in the gym they get a little bit of a result. BUT sooner rather than later they hit another plateaux.

This is when the long term ‘stick ability’ of their diet and exercise program is put to the test. They’ve already cut calories so low that to cut back anymore would mean they were eating dust and they’re exercising so much that to spend any more time in the gym would mean living there!!

So when I get emails like this and I often tell them to flip it

That’s right, I tell then to start eating more and exercising less.

This is often met with a bit of resistance at first because they are not losing weight how can eating more and moving less possibly work.

And the answer lies in eating better and moving smarter.

You see, eating the typical western diet that involves denatured, nutrient deficient processed foods, such as bread, cakes, biscuits, pasta and processed cereals is going to results in nutrient deficiencies in the body which results in the bodies hormones going out of sync and it’s metabolism to head towards the gutter.

Then when you add in an excessive exercise schedule, which overly stresses the body, it starts to release more cortisol. Excessive cortisol results in incomplete digestion, absorption and assimilation of nutrients as well as muscle breakdown.

This results in an even slower metabolism and less than optimal workouts in the gym. In a nutshell the body is over stressed, undernourished and on the verge of catching every cold going as the immune system has been suppressed.

So, with all that said here’s my less is more top tips:

Drink MORE water:

Water provides the brain with energy for the brain as it is used to create hydroelectricity. Without enough water this system isn’t efficient and can result in mental tiredness, fatigue and sugar cravings.

Water is also essential for digestion and elimination of waste products. Every cell in the body produces it’s own waste, which is transported through the blood to be eliminated by the kidneys as urine or out the ‘other way’ as faeces. Without enough water this exchange.

For instance without enough water the stomach cannot make enough hydrochloric acid to help break down proteins in your food. This can result in food fermenting in the stomach, which results in indigestion and acid reflux. Acid reflux isn’t a case of too much stomach acid; it’s not enough to allow proper digestion of proteins. Adding an antacid only makes matters worse as you’ve now created an alkaline environment where it should be acid. This leads to a knock on effect further down the digestive tract.

Water also fills you up and helps you to correctly identify if you really are hungry. Most people confuse thirst with hunger, as the signal from the brain is almost identical. If you are fully hydrated you will be able to tell the difference, which will result in you naturally eating less.

Drink LESS caffeinated, diet, and fizzy beverages:

Caffeine is a diuretic, which results in the body excreting more fluid that it takes in. This results in dehydration. Dehydration leads to sugar cravings, making it harder to make healthy food choices.

Eat MORE green leafy vegetables:

Green leafy vegetables are not only full of fibre but they’re also packed with lots of vitamins, minerals and phytonutrients that not only help you achieve good health. Fibre helps you to feel fuller for longer which will stop you from reaching for the cookie jar.

Fibre helps to keep your digestive system and bowels healthy as it passes through digestive tract soaking up toxins, sweeping up excess cholesterol and lowering your risk of heart disease, diabetes and some cancers.

Eat LESS sugary and processed foods:

Refined sugars, and this includes sort drinks, sweets, cakes, pies, breads and pasta, are the enemy of anyone wanting to lose weight.

Refined sugars don’t have the proteins, fats and fibre to slow down their digestion and absorption so they hit the blood stream pretty much unopposed and skyrocket blood sugar levels.

When blood sugar climbs too high the pancreas releases a hormone called insulin. Insulin is a storage hormone, charged with storing glucose, the digested form of sugar.

Glucose is stored primarily in the liver and muscle cells with any excess being shunted off to your belly fat stores!

It gets worse, as you now end up in with low blood sugar levels, which leaves you craving more simple sugars. In effect you have create a blood sugar roller coaster which leaves you constantly in wanting more sweet foods which in turn just get stored as fat.

Do LESS exercise:

Training for hours on end is very stressful for the body. Any time you go over 40-60 minute’s cortisol levels start to raise as testosterone starts to drop.

Testosterone is needed for the growth, repair and maintenance of your muscles. The fitter and healthier your muscles the faster your metabolism and the more calories you will burn in the long run.

Cortisol basically undoes all of that!

Instead of doing long training sessions or an hour or more stick to short sharp workouts of between 20-40 minutes per session. Basically work hard and smarter, not longer.

So in conclusion:

Drink more water. This helps you to feel fuller, reduces sugar cravings, gives you energy and helps the body to digest food and eliminate waste.

Drink less caffeine. Caffeine dehydrates you, stresses the body, and shuts down digestion and elimination. Caffeine also messes with your blood sugar levels as well as interfering with sleep.

Eat more fibre. Fibre helps you to feel fuller for longer, keeps the digestive system healthy and has been shown to reduce the risk of certain cancers.

Eat less processed foods. Processed foods are nutrient deficient, mess up the bodies digestive and endocrine system. Processed foods also rob you of energy, leaving you feeling bloated and hungry which often leads to over eating and weight gain.

Finally workout out smarter in the gym or at home. Short sharp workouts. Like the ones I teach in my programs help to rev up the metabolism for hours after the event. Long drawn out workouts result often result in fatigue, muscle breakdown and injury.

Any questions please drop me a reply.

Marc

How Are You Going To Make 2013 Better Than 2012??

Now that we have said goodbye to 2012, what are you going to do to make 2013 any different?

If you’re like most people you make vague, half arsed resolutions to maybe stop smoking, maybe go on a diet and lose some weight, maybe go on that dream holiday, maybe write your first book and maybe get a better job.

But in the cold light of when the finally hangover finally wears off you rubbish those resolutions and make your excuses about why you can’t stop smoking, why you can’t lose any weight, that you can’t afford to go on holiday, why you “don’t know enough to write a book” and why you’ll be stuck in that dead end job for the rest of your life.

But for one tiny moment, whether you were drunk or not those resolutions meant something to you, even if only for a brief moment, otherwise they wouldn’t of been at the top of your consciousness.

And the trouble is if you let those goals go and just think that it was wishful thinking then you’re going to be hitting New Years Eve 2013 moaning your arse off saying that “2013 was a crap year, hope 2014 is better”

But let me just call bullshit on that thought.

Only you can make things happen in your life, your thoughts, words and actions define who you are and who you’ll become and wishy washy hopes that somehow a magical genie will grant you all your wishes and deliver your perfect year is just, well bullshit!!

If you want something bad enough it’s up to you to make it happen. But you’ve got to want it enough. Being only half serious about stopping smoking is not going to make you magically stop. The same is true with the “I’ll stop after this pack” but mysteriously that pack never seems to run out. I’ve seen it happen to many a person and despite all the “smoking causes cancer” labels and TV ads it’s clearly not a powerful enough motivator for you.

So if stopping smoking is on your list of things to do in 2013 do it now, don’t wait until you’ve finished your current pack, don’t wait until your birthday in May or until after your holiday in July. Do it now and live a longer, happier life. And if you need support to help you through the hard times when getting through your addiction seek it from friends, family or even dedicated support group. There’s no shame in asking for help. Ultimately I can’t make you stop; only you can if you really want to.

Ok, moving onto weight loss and going on a diet. I bet if I was to ask 100 people what their New Years resolution was last year I bet there would be a massive percentage that said they wanted to lose weight in 2012 and I bet there would be a high percentage of those that either failed to lose any weight at all or lost some only to gain it all back again.

And why do you think this happens?

It’s not because you “can’t lose weight” or that you are meant to be fat. Plain and simple it comes down to a lack of commitment.

Sure, anyone can go on a diet in the short term, cutting back on calories until they get to their target weight before returning to eating normally again. Trouble is, most people’s normal isn’t healthy and so when they eat the same quantities that they did before they went on the diet the weight comes back with a vengeance.

You see, when you go on a reduced calorie diet that allows you to eat junk food you deprive the body of vital nutrients that it needs to repair and regenerate every single cell. You also put a massive burden on the liver as it tries, in vein, to detoxify all the crap that you are throwing into your mouth.

Plain and simple, eating junk, even “diet” junk foods will lead to increased toxins being built up in the body. Toxins as you can imagine are dangerous and so to protect the body the toxins are pumped into the fat cells leading to weight gain.

Eventually as the toxins start to build up you start to show symptoms of disease. This is your body’s cry for help, it’s a cry to say, and “we have reached toxic threshold here, and please do something”.

Trouble is most people do nothing and blame their constant colds, headaches, stiffness, IBS, etc. on anything but what they are doing to themselves. Once sick, the average person them pays a visit to their GP who diagnoses them with a “symptom” and if by magic the pharmaceutical industry has got just the pill to cure your current ill.

But in reality that doesn’t solve the problem. All and I mean all chemical medications are toxic to the body, which further adds to the insult on the liver, and you eventually need more medications to suppress the new symptoms that you develop. It’s a vicious cycle that will continue to go on until you decide to becoming healthy.

So how do you do that? Simple really, replace all foods that are toxic to the humans body with fresh organic whole foods and drink plenty of water. For a full program on how to do that as well as lose up to 23lb in 21 days check out the video on the EAT Smart “At Home” Challenge website: http://eatsmartchallenge.com/21days/

Writing a book isn’t as hard as it may at first seem. Everyone has his or her own story to tell. It’s just a case of sitting down and extracting that story from your head on to paper. Which for me is sometimes the hardest part because I try to make things perfect from the get go. But in honesty it really doesn’t have to be perfect, at least the first draft of your book.

Finally, nobody is going to give you that pay rise or that perfect job if you don’t display a passion for what you are doing. You have to deserve a pay rise; you have to deserve your perfect job. So rise to the occasion, be the perfect employee and work your ass off. No, I’m not saying kiss ass, you still have to keep your morals but you wont get anywhere if you don’t make a change.

Ultimately everything I’ve said can be summed up in this one question: “If you keep doing what you did last year, will it get you the change that you want this year?”

Don’t let 2013 slip through you fingers. Grab it, shake it up and make things happen.

Be AWESOME 🙂

Marc

How I’ve Lost 10lb, 19.5cm From My Waist & Gained 7cm On My Chest In 4 Weeks

I’m not sure how you’ve come across this page but recently I’ve been taking myself through a Six Weeks To Six Pack Abs program, incorporatig the EAT Smart Diet Solution nutrition principles as well as some of the workouts from the EAT Smart 28 Day Rapid Fat Loss Program

 

I’ve been posting my thoughts about the challenge on the EAT Smart Diet Solution Facebook page as well as writing articles on the EAT Smart Diet Solution website not only to let people know how I’m getting on but to keep me accountable.

During the Six Weeks To Six Pack Abs Challenge I’ve had a lot of people ask me why I was being “so strict” on myself and why I’m not just eating “everything in moderation”

Well I hope to cover all this in this post that I’m writing.

But be warmed, I’ve not scripted this, or thought it through and I’m definately not going to be getting the spell checker out and checking my spelling or grammar. If that sort of thing is really important to you, then keep it to yourself because to be honest, I’m not really fussed 🙂

Ok, so in my first post on the website I laid out my reasons for doing the Six Weeks To Six Pack Abs Challenge and writing about it and sharing it with you every day. I’d got to the point where I was starting to feel a little fake and also I wasn’t feeling comfortable in my own skin with my waist starting to thicken with all the apple pies that I was eating. I was also struggling to sleep, not only because my beautiful little Evie  hasn’t been sleeping through the night but also because I had found myself chugging down far far too many large cappuccino’s.

And that’s one of the reasons why I decided to clean up my nutrition.

As many of you will know, I’m super passionate about nutrition and how following the principles that I’ve laid out in the EAT Smart Diet Solution can go a long way to not only improving ones life but also preventing disease.

In fact, one of my favorite quotes is:

Let food be thy medicine and medicine be thy food.” — Hippocrates, father of medicine, 431 B.C.

The healing properties of foods have been reported by many cultures throughout the  world and throughout the ages but it seems that western civilisation has forgotten this and this in turn has lead to the disease spiraling out of control in western populations.

My mission through this website as well as my passion for learning is to help as many people as possible to challenge their current ideas and thoughts about what healthy foods are and what a healthy lifestyle is. I’m not asking you to turn your back on modern medicine but I’m asking you to think along the lines of prevention rather than cure. And that prevention starts with the right nutrition. And that includes inherited diseases.

Now I’m very familiar with the biomedicine, and how the body works through my studies to become a Naturopathic Nutritionist, as well as my education as a Sports Injury Therapist, Kinetic Chain Specialist and Personal Trainer. I’m also very familiar with the word “hereditary”.

What am I talking about?

Well my Grandad, God rest his soul, never took a day off sick in his working life but before his death he had been struck down with cancer and diabetes. Now my Grandad was a very active man and wasn’t overweight in the slightest but he smoked and was partial to a cake, (aren’t we all).

Now, you could atribute both of these diseases to his smoking, after all according to the Columbia University School of Public Health, 95% of cancer is caused by poor nutrition and bad environment (this basically means the environment that you live and work in), but two other members of my family have both been diagnosed with diabetes. Now they are going to hate me for saying this but again nutritional choices and other factors can be linked to the fact that these members have this disease.

So where am I going with this?

Well two generations of my family have been diagnosed with diabetes as adults and I for one do not want to suffer the same fate. I think it would be totally unfair for me to eat in a way that would increase my risk of developing this disease. I also think it would unfair on Kerry, Evie or any other member of my family if I was to develop this disease.

You see, your actions have more than a direct effect on your own personal health. They affect everyone who loves you.

So, going back to “hereditary”

Just because one member of my family has a disease DOES NOT GUARANTEE that I will get it, or any other member of my family will. There is a chance that I might, BUT it all comes down to the lifestyle choices that I make and I was noticing that I was making far too many of the wrong food choices and that is the main reason why I’ve done this challenge.

So to recap on what I’ve just said:

Just because you might have a family member who may have a disease DOES NOT mean that YOU have to suffer the same fate. BUT you increase you chance of getting it if you follow in their nutrition and lifestyle choices.

To put it another way.

Imagine disease as a loaded gun sat on your kitchen table.

Now that gun is perfectly safe, even if it is loaded.

However if you pick the gun up you’ve just increased your chance of becoming diseased.

To take that one step further, pulling the trigger is you getting the disease.

So don’t pull the trigger.

Anyway, off my soap box 🙂

So back my challenge.

Granted, I wasn’t massively overweight when I started it but I was uncomforable in my skin and that was reason enough to change. Often times people like the idea that they want to lose weight but they don’t have a strong enough reason to keep it going when the going gets tough. And that’s why they fail. They think “one wont hurt” or “I’ll just have a small glass of wine”

But let me tell you one glass of wine or one biscuit or one bloody apple pie                                                                            can and will hurt if you can’t stop at one.

Another reason why a lot of people fail on their weight loss journey is that they don’t make themselves accountable. And that’s why I’ve been blogging my journey. By telling everyone and putting my journey onto cyber space I’m keeping myself on the straight and narrow.

So if you’re on your own EAT Smart Diet Solution journey I highly recommend that you tell as many people as you can, make posts on the EAT Smart Diet Solution Facebook page. By telling people what you are doing, you will not only hold your own feet to the flames but you can always ask them to support you. There is nothing worse than your friends trying to sabotage your weight loss either because they are jealous, or just for shits and giggles. Yeah I’ve been there during my time in the Marines  where mates would try to get you to eat things that doesn’t comply with your new healthy lifestyle.

So how do you deal with that. Two options, stay away from them until you have got a foot hold on your new lifestyle, or if they’re not really friends ditch them altogether. If you’re ditching toxic foods but you’re keeping your toxic friends who are only going to drag you back to where you were before your new life.

If the above are not really an option then ask them to keep schtum until you are better able to handle their negativity towards your new lifestyle.

Now over the last 4 weeks I’ve made some great progress, I’ve dropped 10lb and I’d put money on it that it’s all been fat. There is a chance that I might have lost some muscle but since I’ve gained 7cm on my chest and half a centimetre on my biceps with my legs staying the same (dam my skinny legs), I’m going to go with it being fat loss and not muscle loss which so many people worry about when they diet.

Or if they don’t worry, they should. Simply put the more muscle you have the faster your metabolism. The faster your metabolism, the more calories you burn even when you are doing nothing.

So top tip:

If you want to lose weight you absolutely HAVE TO LIFT WEIGHTS.

Now ladies before you go and utter the dreaded “but won’t I bulk up” in a word or three NO YOU BLOODY wont.

Well not unless you take a boat load of steroids.

“But I’ve bulked up in the past when I went to the gym and lifted weights.” I here you say.

Ok, le me stop you right there. I hear you, I feel your frustrations. But I want to explain the science why this may of happened.

Maybe you used the fact that you were going to the gym and were exercising as an excuse to eat more food.

In which case you would of gained fat ON TOP of the lean muscle tissue that you were sculpting.

So yes you will bulk up if you’re not EATing Smart and just eating what you want.

“But Marc, I was eating a good diet”

Ok, another aspect to consider is that if you’re still putting toxic foods into your body, your body will do it’s best to keep the toxins out of your blood and out of your organs.

This is a battle you will never win. Toxic foods are poisonous to your cells and our body is programmed for survival. You will never win unless you ditch the toxins and start EATing Smart.

Simply put, YOU CANNOT out train a bad diet. Trust me I’ve tried and saw plenty of guys try to do it in the Marines.

The other reason why you may have “bulked up” in the past when lifting weights is because you might have been doing the wrong type of program.

It pains me to see women in the gym lifting light weights and doing rep after rep after rep trying to tone their muscles. Lifting light weights leads to an increase in sarcoplasm in the muscles. Sarcoplasm is the cell fluid inside your muscle tissues and inside the sarcoplasm are all the nutrients that the muscle fibre needs to contract. So if you are doing rep after rep after rep and using a lot of energy the body will just stockpile more nutrients into the sarcoplasm so it has an instant supply of energy for your next training session

So the easiest way to correct this is to lift weights that require a lot of effort. You’re looking at between 6 to 8 reps. Ladies, you need to train for strength if you wanna get skinny. Simples

Going back to my challenge, I’d like to talk about supplements.

Now every man and his dog, especially the uninformed will tell you that you have to eat every three hours and eat tons of protein of you want to gain muscle.

But I call BULLSHIT on this.

Why, well I’ve been eating at most only 3 meals per day but mostly only two meals per day. I’ve also not been having breakfast until 1:00pm most days and I’ve still gained mucle tissue or at least haven’t lost any muscle tissue. On some days the only protein I’ve eaten is a small handfull of almonds or maybe a chicken breast which contains around 25-30 grams of protein. Not the 200 grams plus that the magazines and the gyms pushing the protein powders will try and tell you that you need.

I’ve also gone for periods of 24 hours without eating a single scrap of food. Have I lost muscle tissue, hell no, not according to the tape measure. So if someone tries to tell you that you MUST buy protein shakes to gain muscle tell them to poke it!!

Ok, that’s about all I’ve got.

This post has been a bit of a brain dump and I apreciate it is all over the place so if you have any questions on any of the issues I raised please feel free to ask by leaving a comment below

Be AWESOME 🙂

 

Marc Kent author EAT Smart Diet Solution

10 Top Tips To Banish That Belly

So another Monday morning, how you feeling after the weekend?

Did you spring out of bed like I did ready to take on the world or did you fall out of bed feeling like death after hitting the snooze button a dozen  times?

Now if you are like most people you probably did the latter and this is due to the excesses most people put their bodies through over the weekend.

You see most people clock out of work Friday night and then hit the self destruct bottom. They hit the town, HARD and drink until they cannot stand up and then on top of all this alcohol they gorge on high processed, high sugar junk food. Is it any wonder that by the time Monday morning rolls around you don’t feel like getting out of bed?

Now I’m not telling you never to drink alcohol or eat your favourite treat but if you’ve been eating wholesome natural foods like I recommend in the free EAT SmartDiet Solution during the week and then go and bombard your body with a relentless attack of junk is it any wonder you’re body is feeling the effects? There’s no point in living toxin free Monday to Friday only to retox at an extreme level over two days.

One of the troubles of living like this is the slow creep of fat gain. Stressing your body in this way will elevate your oestrogen levels causing you to store more fat around your belly, hips and butt. And guys, high oestrogen levels lowers your testosterone levels which reduces your ability to build fat burning muscles. Oh and man boobs are caused by high oestrogen levels. It’s not a good look!

So, being as I’m a nice guy, I’m going to share with you my top 10 tips on how to live a healthier lifestyle and banish that unsightly belly fat.

Tip 1.      First things first, I want you to go into you kitchen, check your refrigerator and cupboards for junk food. Throw out all processed foods. And I mean everything! So things like cakes, pies, biscuits, donuts, crackers, processed cereals. Basically anything that has been manufactured in any way. All this junk will do your health no good and will lead to excess belly fat in the long run. A lot of these foods have toxic chemicals in them that have been linked to things such as obesity, type 2 diabetes and certain cancers. So if the food contains anything you can’t pronounce or something that isn’t found in nature ditch it now. Now the best thing about doing this clear out is if it’s not in your house you can’t eat it. You are less likely to eat junk if you have to walk around to the local shop to get it.

Tip 2.      Ok now that you’ve got rid of all the junk, make your self a shopping list. Only include foods that were once an animal and still resemble an animal. So you would buy chicken breasts not chicken nuggets. Also on that list should be a massive variety of fruits and vegetables. Once you’ve made your list it’s time to hit the supermarket.

Here’s a quick list of food stuff’s

Proteins: Chicken, beef, eggs, salmon, fresh tuna, etc

Fruits: apples, strawberries, blueberries, kiwi fruit, oranges, etc

Veg: sweet potatoes, broccoli, carrots, spinach, kale etc

You can get a free list of all the foods you can eat in the EAT Smart Diet Solution manual.

Tip 3.       Avoid all white, processed carbs, this includes breads and pastas. Apart from being processed junk this stuff is loaded with high glycemic carbohydrates. Most people who have a lot of belly fat to lose tend to be insulin resistant. This basically means the body is less able to reduce blood sugar levels to a safe range and can lead to adverse health effects such as obesity and diabetes. Another reason to get rid of these simple carbs is that the the body will brun these off first and if you keep putting them in then your body has no need to burn off your spare tyre.

Tip 4.       Eat protein with every meal. Protein is used by the body to repair muscles, connective tissue, in fact the whole body. As you should be exercising on a regular basis protein will be used to rebuild your muscles after your hard training sessions so you will need an adequate supply. If you fail to take in enough protein your body will cannibalise muscle tissue to get the amino acids it needs for repair.This is not something you want. It would be a case of one step forwards, two steps back. Eating protein has also been found to raise metabolism which will increase your body’s fat burning ability. This is because it takes longer for the body to digest, assimilate and absorb proteins.

Tip 5.       Train to gain. You should be training to gain or maintain lean muscle mass. Simply put the more muscle you have the faster your metabolism. Muscle is like the engine in your car,  the bigger the engine the more fuel you will burn. To increase or maintain your muscle mass you should be training with some form of resistance at least 3 days per week. You can use bodyweight, kettlebells, dumbbells, barbells and resistance bands to provide your muscles with the stimulus they need to grow. Just do your body a favour, stay away from fixed resistance machines. The body works in 3 dimensions, machines work in only one. Long term training with machines can lead to overuse injuries and joint wear and tear.

Tip 6.       Hit the high intensity cardio. High intensity cardiovascular exercise has been shown time and time again to burn more calories and burn more fat in half the time of steady state cardio. So if you’ve been plodding away on the treadmill for hour after hour and still can’t get rid of that gut, I’m telling you there is a better way. In fact long steady state cardio has been shown to elevate your bodies stress hormone cortisol. High cortisol levels lead to muscle breakdown as well as elevated oestrogen and lowered testosterone. Elevated cortisol levels also leads to insulin resistance meaning your body needs more insulin to do its job which ultimately leads to weight gain around the waste.

The EAT Smart 21 Day Challenge uses special S.M.A.R.T. training programs that combine tips 5 & 6 that ramp up your metabolism and burn tons on body fat to enable people on the program to drop up to 23lb in 21 days.

Tip 7.       Drink water, lots of it. Water is the key to life, and one of the most important substances needed to maintain a healthy life. Without enough water the body will not be able to carry out all its daily functions. In fact as little as a 2 % drop in hydration levels leads to a 10% drop in performance. Not drinking enough water will prevent the kidneys from doing their jobs properly and the liver taking on some of their responsibilities. If the liver is doing the job of the kidneys, then it can’t do its own job to the best of its ability. It’s like one of those dominos games, you knock one down, and they all fall down. Ultimately this leads to stress on the body and you know now what happens when the body gets stressed. Dehydration could be holding you back from achieving your fat loss goals. 

Tip 8.       Consume more fibre. Most people don’t get enough fibre in their diets because of all the processed junk they eat. Eating more fibre helps to keep you feeling fuller longer and can help to prevent colon cancer. Eat plenty of fresh leafy vegetables such as spinach, broccoli and kale daily along with lots of fresh water to keep your gut healthy.

Tip 9.       Mix with like minded people. There is a saying that you are the average of the 5 people you associate with the most. So if all your friends are overweight, eat junk and spend all weekend binge drinking then chances are you do the same. Surrounding yourself with friends who want the same weight loss and fitness results you do will be half the battle in getting rid of that spare tyre around your waste. Also training with someone who has the same goals as you can inspire you both to great things as you will push each other in training and keep an eye on each others nutrition.

Tip 10.   Take it easy on yourself! Seriously we are all human and from time to time we all make nutrition faux pas, so when they happen don’t beat your self up or label yourself a failure. Simply get up, dust yourself down and crack on with it.
Be AWESOME 🙂
Marc Kent author EAT Smart Diet Solution

How To Be AWESOME

I’ve been talking about being AWESOME all week without really explaining what I mean. To me, being AWESOME isn’t just a word that I’ve been throwing around. Far too many people use the word “willy nilly” (I love that saying a kudos to whoever coined it 🙂

 

Anyway, I’ve developed a set of life principles over the last few days, mainly for me. I’d like to share them with you as I know anyone who engages and follows these principles will themselves become AWESOME

 

Ok, here goes: AWESOME

A is for Attitude & Actions

Our attitude towards things has a massive bearing on the outcome of any actions we take. Having a positive attitude towards anything we engage in increases the chances of success massively.

Our actions define who we are. Are we acting in accordance of who we are and more importantly what we want to become?

Are we acting in accordance of the goals we have?

Do we know our life’s purpose, are we acting in accordance of our purpose? Are you being “on purpose”

W is for Wisdom

Wisdom is knowledge applied.

People say knowledge is power put we are powerless unless we alpy what we know. We all know that we should be more health, do more exercise etc but most people do not.

Do what you know and you become powerful beyond measure.

E is for Eliminate All Toxins.

Eliminate all toxic thoughts, words, actions.

Harbouring toxic thoughts leads to pain and suffering, our own. Don’t hate, don’t dispise and don’t wish unwell thoughts on others. Don’t engage in activities that cause others to become disempowered.

Follow the EAT Smart Lifestyle

The EAT Smart Diet Solution is an holistic approach to whole body health and healing. By eliminating all fooods that the body treats as toxins you allow your body to heal and regenerate while reducing your markers for disease.

 S is for SMART Training

Sequence days of Metabolic Acceleration training with Resistance Training. Add in days of Rest, Regeneration & Recovery and you will reduce body fat, increase muscle strength and endurance while decreasing your disease markers and reverse or slowing down the “aging process”

O is for Optimal Alignment.

Are our thoughts, words and actions in alignment of who we are and what we want to be.

Discover your purpose in life by asking questions of yourself. Think act and do in accordance of your purpose and goals.

 M is for Motivate & Inspire.

Motivate and inspire others by being the best you can be. Empower yourself by knowing your truth. Empower others by helping them find their truth.

 E is for Enjoyment

Enjoy life, don’t make it a chore.

We only have one shot at this. Don’t drift through life with no purpose. Engaging in everything you do. Be present in your conversations.

Make a commitment to live a life worth living.

 

Be AWESOME

Author: EAT Smart Diet Solution

How To Get Everything You Ever Wanted

Hope you are AWESOME,

 

Want to know how to get everything you every wanted?

 

Of course you do 🙂

 

Ready? Ok here’s how….

 

Decide what you want, commit to it and follow through by taking action each and every day until you get it.

 

Sounds too easy doesn’t it?

 

The thing is, because it sounds too easy people never do the things that they say they want to do. The most successful people in the world (at anything) decide what they want and keep taking action towards getting it.

 

But here’s the key, successful know what they want and exactly why they want it. Conversely most people fail at things because they haven’t really dug deep enough into the reasons why they are doing things. They don’t have a big enough reason why.

 

Find your reason why and the how will take care of itself.

 

So how do you really know what you want?

 

By asking questions.

 

Lots of em, until you get to the reason behind the reason

 

What questions do you need to ask?

 

Easy: What? Why?  When? What?

 

The first question you need to ask yourself is “What is it I want?”

 

Be specific, there’s not point in saying I’d like to lose weight. It’s not definite enough and it’s definitely not inspiring enough. You need to set what I like to call “BSG’s”.

 

BIG – SCARY – GOALS

 

You know the ones that get you excited, the ones that send a shiver down your spine; the ones that make you say, “That would be AWESOME!”

 

For instance, my passion and what I believe is my purpose in this world is to spread the word on health, natural eating and that is why I wrote the EAT Smart Diet Solution. I want to change people’s perception of what a healthy diet consists of and how implementing the EAT Smart Diet Solution into their lifestyle readers of the book will enjoy a fit and healthy life and will also find that many of their symptoms will get better or disappear altogether

Therefore one of my goals is to get the EAT Smart Diet Solution into as many peoples hands as possible and that is why I plan to give away at least ten thousand copies in the next 5 years. If I can do that, imagine how many lives I could change for the better. And I would feel AWESOME that I’ve had a positive impact on 10’000 people’s health.

 

Once you’ve figured out your “what” you need to figure out your “why?”

 

The “why?” is normally the hardest part for most people, for instance people often go on a diet because “I’d like to lose some weight” but then struggle to follow through on the program and soon look for ways to fail. They never truly commit to it because they don’t have a big enough reason WHY

 

Ultimately if it was just about dropping a bit of weight on the scales they would have done it already. They wouldn’t have let life get in the way or uttered the words “one wont hurt”.

 

But as you know, one does hurt if you can’t stop at one or you think “sod it, I’ve failed and eat the whole pack”

 

So to find your big why, you need to dig deep down, and for some people this part can be really uncomfortable. So keep asking why until you’ve run out of answers.

 

Here’s how you find your big why

 

“I want to lose 10lb while on the EAT Smart program”

WHY?

“Because I want to look better”

WHY?

“Because I’ve got a holiday in 2 months that I want to look good for”

WHY?

Because I don’t want to feel self conscious in my shorts on the beach”

 

Just keep digging until you get to your real reason why, and tell the truth in every single answer. If you lie to yourself you will never achieve what you want. The truth shall set you free J

 

Once you’ve figure out your why, you need to figure out your when. In the example above I said I plan to give away 10’000 copies of the EAT Smart within the next 5 years. I set a deadline, something to aim for.

 

With the weight loss example I used I said “I wanted to ose 10lb for a holiday in 2 months”

 

Setting deadlines gives you something to aim for, something definite. If you don’t set a deadline, it will never get done.

 

So know you know your what, your why and your when, now you need to figure out what you are going to do about it. This is where the rubber meets the road. This is where you sit down and plan exactly what you are going to do to achieve what you have said you are going to achieve. One you’ve made the plan, make a commitment to follow through each and every day until you reach your target.

 

How?

 

In the weight loss example it could be as simple as following the EAT Smart Diet Solution 100% without deviation for the two months and following a SMART training program.

 

To take that a stage further and really take charge of your goals is to create daily action steps that move you forever closer to your goals, they also keep you on track. How? Each day write down three things that you must do before you go to bed to guarantee you reach your goal and then don’t go to bed until you do what you said you are going to.

 

Then before you go to bed check your list to see of you had done them. If you haven’t completed your tasks, ask yourself three simple questions: If not, why not? Is there still time do something about it? Am I still on track?

 

By making yourself more accountable and taking at least 3 steps in the right direction each and every day you will get to where you want to be faster than ever.

 

So a quick recap:

  • Decide WHAT you want. Set BIG SCARY GOALS
  • Find your big WHY
  • Set a deadline by deciding on your WHEN
  • Then commit to a plan deciding WHAT you are going to do about it each and every day until you get it

 

Every action causes reaction. So make every action you take a positive one.

 

Be awesome,

 

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution. Get Your FREE copy here: EAT Smart Diet Solution

Time To Hit The Reset Button On Your Life

Most people are passengers to their own lives. They get swept away with the constant rush of this world or what other people expect us to be.

Time to hit the breaks and design the life you want to live.

From the body you wear to the clothes you weat
From the car you drive to the house you live in
From the job you have to the holidays you take

Sit down and think what you really want from this life.

Then plan exactly what you need to do to achieve what you want.

Then take consistant action each and every day in the direction that you want to go in.

Above all, be AWESOME 🙂

Marc Kent

Author: EAT Smart Diet Solution

A Question Of Choice

Question MarkA Question Of Choice:

I was recently in the company of some seriously open minded people whilst on a course and it was an amazing experience.

Unfortunately on my way home there was a serious RTA involving a motorcycle and a bus.

As a motorcyclist myself I was reminded of just how fragile life is.

As a husband and a father, I was reminded of just how precious every single moment we have with our loved ones.

It also reminded me of the choices we make.

We choose our life, we choose our happiness.

If you don’t like what life is serving you, choose another one.

YOU absolutely have the power to change and become everything you want to be.

It all comes down to the choices YOU make each and every day.

The body you are living in right now is the result of all the choices that you have made right up until this minute.
If you’re fatter than you want to be, is it because you chose to eat cake when you should not.

Is it because you choose not to exercise when you know you should.
Therefore if you not happy with the person you are right now, don’t bitch and moan about it. It’s your fault. YOUR actions brought you to the place you are right now.

It’s all YOUR choice.

If you want to be awesome, choose to be and then consistant steps in the right direction towards your own personal awesomeness.

Look, life is precious. We never know when it is going to be taken away from us.

So live the life you want to live. Be a part of your life. Don’t just go through the motions of living. LIVE!

So if you want cake, eat it. But don’t moan that don’t have the body you want.

If you’re not happy with your job, do something about it.

If you’re not seeing eye to eye with your partner, do something about it. Don’t leave it un-said. Don’t leave it locked up inside. Don’t become bitter. Tell them how you feel and talk your feelings through. You’ll be glad you did.

If you love someone, tell them each and every day, because you never know it might be the last time you see them.

With that said, Kerry Kent I love you dearly. Evie Kent, you are the most precious thing in the world to me.

If you apreciate someone, tell them. With that said, Dax: thank you for your friendship and guidance. Katy, thank you for your continued trust in me. Thank you to all my amazing clients who have let me guide them towards a healthier life.

Thank you to my family, although we don’t always see eye to eye, I still love you

And thank you , for reading my messages. It means a lot to me that you take time out of your day to read, learn and hopefully apply the messages I have to share with you.

Again, life is precious. Don’t waste it being unhappy because of the choices you have made in the past.

Make new, better choices. Choices that make you the awesome person that you know you can be.

Be awesome, starting from now.

IT IS YOUR CHOICE.

Be AWESOME,

Marc

Author: EAT Smart Diet Solution