general fitness and weight loss

Do you follow some sort of diet or dieting program or routine?

Now you can know why dieting does not work for weight loss or fat loss in the long run.

Hi, welcome to this video I am going to show you exactly why diets and dieting does not for fat loss / weight loss work why need to scratch that word out of your mind if you want to lose weight. My name is Doctor Steve Young, I am going to show you how dieting being told what you cannot eat in terms of you can’t eat this, should not eat that works against you.

Against dieting?

 

You see anything that told against you can’t do you actually want to do it. It’s a reverse phycology, its like searching for the forbidden fruit mentality and this has real world examples. Like one of the most prominent example of this is the dare programme. America spent a billion dollar on this programme with bumper stickers, classes, information online or websites to teach kids to just say no to drugs.

 

Now, interestingly statically this programme was not worth whatsoever. Why? Because when you tell your kids you cannot do something and you say no. What your kids want to do? It wants to do it, so when you are told you cannot eat bread from the paleo diet, when you are told you cannot eat carbohydrates because of the low carb diet, when you are told you can’t eat this cheese cake, this cheese burger or this bad foods you subconsciously want to eat more of it.
And it works against you in long term success, and a lot of people associate dieting with will power or determination.

Long term permanent fat loss secret

 

I can tell you that in long term fat loss success people who are just eating healthy, feeling great without any guilt of eating foods they do not deal with will power, they do not use words like determination.

 

They just have habits of healthy eating. So the question is how do you get from dieting guilt, stress, being told what you cannot eat, to happy healthy eating to permanent weight loss. And the key is how you look at through it, your relationship with foods. You want to get away from all those diet books, diets, paleo diets. You know the newest thing is the paleo diet, the keytogenic diet which was popular in the past and off course there was a low fat diet.

 

All of these diets or dieting plans do not work.

 

You want to approach food like it is okay if you eat a cheese cake, cheese burger, cheese fries, candy or sweets, just try to cut it down to moderation. And you want to know that food is nourishment, you want to have a better relationship with. Try not look at food as something you eat because you stressed, something you eat because you are nervous. The food is nourishment, so you want to start a better relationship with food a better relationship even with yourself.

 

Having some self-compassion, what that means, say you go out with your friends and eat a pizza and you know I am trying not to eat a pizza. Not that I can’t, I am trying to eat less of it. When you do eat pizza, you got to stop the language of oh what did I do, I am such a screw up. You want to use words like you know what, once in a while it is okay, I will be right on track tomorrow, I will be fine with this.

 

So basically you want to scratch those negative words, negative internal dialogue out of your brain and that is how you succeed long term and overtime through improvements and self compassion, through improvements eating habits you will lose weight permanently.

 

So just as a recap you want to stay away from any kind of dieting.

 

You want mind-set changes, your answer does not rely on a special tip, a secret, a recipe or just cutting out a food that works against you. Remember saying mentally no you cannot eat that or this food group works against you. Hope you have found this helpful, if you need more information look up self-compassion, lookup no dieting or try a program called the permanent transformation program where we teach you how to change your mind-set.
I look forward to helping you in future videos.

Read more : Workout for fat loss

If you want to learn how to slowly eat better and the right approach to weight loss, you can click here to learn more

You can also get the book I wrote about the one thing we should cut out of our “diet” (yes, I hate that word…)

It’s all the Chemicals we are being exposed to. I wrote a book on how to identify these hidden chemicals and you can get a copy of it for free below.

I am going to show you the most efficient best full body workout routine to do.

 

This full body work out plan for fat loss is much better than typical boy building routines which isolates muscles.

 

In this fat loss work out, you will work on every muscles in one full body workout. There is three main advantages to that 1) More efficient, you are using a lot of muscles at one time 2) because you are using a lot of muscles at the same time you are expand the most amount of calories. Those of you there who are working out to tone your body to lose body fat, this will burn the most amount of calories as compared to chest and triceps, back and bi split routines. 3) When you work all of your muscles, all of your body at once it not only releases the most favorable hormones to help with fat loss but it can speed up your metabolism for next 48 hours.

 

After doing this full body exercise for fat loss for 2 days you actually burn more calories sitting, watching TV, being lazy, you burn more calories. And you do not get that effect by doing back and bi, chest and tri, the typical routines. Let’s get started, you are going to do this in circuit training fashion with very little rest, this will allow you get through this workout 15-25 minutes depending upon if you are beginner or advance.

 

Read More: Easy to do Gym Workouts

 

How many sets you want to do. Let’s get to the first exercise, so the first exercise you are going to do is work and emphasizes your biceps, your arms, back and your legs and work on your balance all at once. This is a lunge and row.
You want to hold a resistance bands or one of those free motion machines with a weight stack. You will have both handles at each hands, you want to have good postures, shoulder blades back. You are going to lunge down as you row.

 

You want to keep a constant tempo, you do not want to accelerate and go fast, because you actually burn more calories work your muscles better this way.

 

You can do about 10-15 repetitions each leg and switch, so this is a first full body fat loss exercise. Note we are not leaning back too much, I am keeping my body perfectly upright and very important your shoulder blades squeezes back at the very end. You do not want your shoulder blades to round forward like this. You want to keep your chest forward and shoulder blades back like this.

 

So 10-15 repetitions on each leg depending on how advance you are and we will go on to the next fat loss exercise. You want to grab your resistant band that is coming from the lower level. This time I will stand kind of perpendicular towards the band is coming from. You are going to hold the band in both hands, you are going to squat down. Your hands will start on the front of the inside knee and as you stand up your arms stay straight and ends up in the front of the outside shoulder.

 

No acceleration, constant tempo, do not jerk up to motion. Also you want to keep the range from knee to shoulder if you go too far, you twist your spine. This exercise works your core tremendously because the band once its turn it flex my body and works on my entire abdominal, oblique region, lower back to maintain good position.

 

It also works your leg the same time, works your shoulder the both sides, and works your chest inside. So after about 15-20 repetitions you would turn around and do the other side for 15-20.

 

When you are done with that we are going to the next exercise in this workout routine, take one band and if you are strong enough you can take one in each hand. For this I am going to hold one, same exercise instead of chopping up, this resistance is coming from the top you are going to chop down. Same thing, do not twist your spine, nice and stable.

 

It goes from the inside shoulder down to the outside knee. Keep your posture up, to give you a side view when I go down. It is like a squat, you should go too upright, your chest should go over your knees. Your trunk is going forward, you should not squat like this. Your butt goes back when you squat down.

 

Your weight should always be on your heels, you do not want to shift weight to the front of your feet. Constant tension like this 15 to 20 repetitions and again you repeat by doing the other side. When you are done with that, we are going to do pushes.

No full body workout routine can go without this:

 

If you cannot do push ups on the floor, not strong enough you can do it one some incline surface. I am going to demonstrate on this bench right here. Chest position up, shoulder blades squeezed back. The key to the push ups that most people do wrong is when they come up their shoulder blades round forward.

 

When following this full body workout routine you want to keep your shoulder blades squeezed back the whole time. So that’s your smaller motion than that, so keep your motion small. Same thing no pause, keep your core tight, you do not want your back to arch. 10- 15 repetitions in this circuit that’s going to really emphasizes abdominal, chest, triceps, shoulders. If you know none of these exercises you are not going to lie down on the floor because that does not burn any calories.

 

So you are always weight bearing, getting your heart rate up, burning a lot of calories. Okay next movement, I am going to go back to the bands at the bottom. We are going to stay in the squat position, and when you come up you are going to do a motion like you are doing a double back fist.

 

This is a great motion and not a common one that you see in the gym, because if people say what muscles are you working? It is emphasizing, when I rotate back its working the rotator cuff muscles on the shoulder, which is great to help you stabilize the shoulder. It helps improve the health of your shoulder.

 

It is a full body workout routine for fat loss so you are also working on all the muscles on the back. So back, rotator cuff, lower back, core and legs at the same time. So both bands come up and squat. Make sure when you go back you do not over arch your back. You still keep your knee soft and keep your posture perfect, do not arch your back too much or round your back at the bottom.

 

Keep your chest up the whole time. The last movement grab the bands, not by the handles. Grab the cords itself the reason is you are going to stay in the lunge position this time. Your palm facing up and as you lunge down, your palms will rotate and at the very end they will face away.

 

So this fat loss exercise when you go down, it is very important to keep your shoulder blades not doing this rounding forward. You want to go and have your shoulder blades go back. Again this rotation, this diagonal type movements are much more functional for your body. You should do 10-15 each leg and then switch.

 

The reason why I incorporate this diagonal patterns is that’s how our body moves throughout the day. We do not move in straight lines, if you do bench press, lat pull down, shoulder presses, side lateral raises. Our body just don’t move that during the day. When you go to pull your seatbelt, when you go to reach a cup/plate over head when you go to grab things.

 

We typically reach and move in this diagonal patterns, so in your workouts you want to incorporate this diagonal workouts because it will help your muscles be strong in a motion, a skill or pattern that matches life. This full body workout becomes functional or in other way it helps you be less injury prone from this fat loss workout or weight loss workout.

You will go out of breath doing this full body workout for fat loss

 

And you can see I am little out of breath, it works a lot of muscles at once if you do this. So that was a circuit, I would recommend 2 circuits. Unless you have been working out for a long time you can start with 3 circuits. If you are pretty advance you can do 4 circuits but I would start with 2 circuits. You can do this 3 days/week, Mondays, Wednesday and Friday.

 

It only takes 15-25 minutes and you burn a crab load of calories. This is all you need, this is the most efficient. Now in our ranking system this is a level 4 skill level exercise. There are easy level exercises I just showed you a level 4 so just you can see what advance movements can do to your body.

 

If you have any questions, please feel free to contact me and i will walk you through and shoot lower level fat loss exercises. If you just feel you cannot get this movements down, they are just too difficult I can break it down and shoot easier level weight loss exercises for you.

 

Just look below this video, some information, contact me, I hope to help you with your health and fitness needs.

 

To get the most from this workout, combine it with a body that is not filled with substances that slow your metabolism and increase the build up of fat.

 

What is that substance?

 

It’s all the Chemicals we are being exposed to. I wrote a book on how to identify these hidden chemicals and you can get a copy of it for free below.

Follow this routine below for 2 sets of each exercise for 15 reps to start. After 2 weeks add an additional set. From there you can add an additional set in the 4th week.
Use this adjustable band below:
Exercise Bands

Here is the routine:

Here is a video on some mindset tips:

Here is a video on food and it’s effects on inflammation:

You can learn more about testing to determine your exact foods that make your body inflamed here.

Here is an actual video going over an ALCAT test result.

You can order the test here: http://bodysolutionsinc.com/alcat

If you are dieting or trying to lose weight watch this to learn why you should never “diet”

Lastly, if you are looking to keep your body safe from cancer while losing some fat with the same process, then get the book I wrote below.

Yes, It’s short and you can read it in one sitting if you are busy 🙂

It’s all the Chemicals we are being exposed to. I wrote a book on how to identify these hidden chemicals and you can get a copy of it for free below.

Click Here to Get The Book

Pareto principle or The 80/20 principle

 

In this video let’s talk about how you can maximize your fat loss results following the 80/20 rule, Pareto principle. You see essentially the concept to understand is that your effort are not always linear to your results. That’s what the premise of the pareto principle or the 80/20 rule is that sometimes certain small efforts can produce great results.

Paerto principle for weight loss

Pareto analysis:

And large amount of efforts can produce diminishing returns in your efforts. So how does it applies to weight loss? Well a lot of times we see clients and people who literally struggle, literally fight their will power to not eat certain foods. They will try everything possible, they will not buy that food, they will not think about that food, they will say that food is bad, not eat that food and a lot of time that approach gives you diminishing results.

 

Because it is not the right mind set to go about to lose weight permanently, to lose weight permanently its kind of like dating food. You have to improve your relationship with food. It should not be anything that you are using to make up something that you are missing. For example, if you are not happy, food is not happiness.

 

If you are angry, food is not something you eat to calm you down. Food is food, it also should pleasurable to nourish your body and you should also be able to enjoy the process of consuming food. It should not be a guilt related process, oh my god this is good food, oh this is bad food. I can’t eat this food, I can’t eat that.

The 20% of the 80/20 principle

 

Its all about applying the 20%, with the right approach you should constantly work on is improving your relationship with food and not following some type of diet or cutting this food group out. Or not eating that food group or only eating before this time of day or try to time your food. None of that matters until your overall approach with food is fixed to a proper healthy relationship.

 

How well you are eating or how not well you are eating, you can always improve your relationship with food. Becoming better at understanding food and making small incremental changes is the best way, right so…small incremental changes, great relationship with food that’s the way you can master the 20%.

 

How you can actually apply 80/20 principle or pareto principle is almost in a way of less effort and more results, right? So stop supressing yourself, stop the guilt, stop beating yourself up and work on changing your mind set. Because that is a key to permanent weight loss.

 

Everyone got one common question how to lose weight FAST!

 

Hi, welcome to this video, this is doctor Steve Young, I am going to talk about why you need to consider giving up one thing to gain one thing. Most of you have weight loss goals, want to lose some body fat, may be it is New Year Resolution time and you are looking at to drop some pounds.

What is your weight loss goal?

 

As you write your goals off, I want to lose 10 pounds, I wanna drop X dress size, I wanna lose X inches. You also want to write down a goal I want to give up blank meeting, I wanna give up eating ice cream everyday or eating pizza everyday.

 

I don’t believe that never doing it and thinking of anything turns bad or negative foods. But you want to write a goal and say you know I have been averaging 3 ice cream servings a week. Let me cut down to one serving a week. Something sensible, something doable, its not like you can’t eat ice cream. You are just giving up X frequency and keeping X frequency.

 

Because when you set this goals and as well as positive goals, one positive goals could be 1-2 exercise instead of 0 times a week or two times a week. Don’t go from 0 to 5, go from 0 to 2, do that for couple of weeks even a month and go to three.

 

You want to set one take away goal something you know that is not helping you towards your goal. Something hindering you towards your goal. You wanna reduce that amount and pave one thing that you know that will help you get the goal faster or make it more attainable and increase that frequency.

 

So one is decreasing frequency and on the flip side one is increasing frequency in something that helps. In this way you have a nice balance on what to reduce and what to increase. Most people just sort of focus on one thing or the other but a balanced approach is focusing on both equally. And only take one thing for the next couple of weeks.

 

After you have that down, hey this is actually pretty easy to do, pick another thing to take away or reduce or another thing to increase. This mind-set is very progressive, it may not drop 10 pounds in a month. It will make you lose 10 pounds at 3 months and keep it off. Its all about slow and steady.

Weight loss Plans available in the market do not work!

 

The marketing hype of dropping weight fast by going on X diet or going on X workout programs, those things are just not sustainable. Yes you get the transformation, yes you get the rapid changes but no one keeps those gains. You gain some of the weight and fat back because you can not make big changes.

 

So one small negative reduction and one small positive increase and that should help you get permanent weight loss.

More videos here – Workout videos