Women these days don’t have time for complicated and lengthy fitness routines, or elaborate diet plans but still want to lose weight and look good. Jorge Cruise, author of 8 Minutes in the Morning, believes that getting fit and shedding pounds can be easy and shares 5 basic principles that he’s used to help over 3 million cyber clients reach their weightloss and fitness goals.
Get Fit From The Inside Out
The reason that most diet and fitness plans don’t work is they fail to address emotional issues like self-sabotage, peer pressure, poor self-esteem, and fear of change. In his book, Jorge writes that "most people can’t lose weight and keep it off until they also lose their negative emotions". He believes that an emotional advantage is a major factor in the weightloss equation and the best way to get started is to get in touch with what you really want. Decide how much weight you want to lose, what you would like your measurements to be, how much body fat you want and whether you want flat abs, defined arms, and a firmer butt. Set a date when you want to accomplish this goal and commit to yourself on paper. Jorge calls it a Success Contract and believes the more detailed you are about your goal the more you visualize it and the more likely it is to become a reality.
Stay Emotionally Fit
In his book Jorge provides a daily mental exercise for each day of his program, that should be performed first thing in the morning before starting the 8 minute workout. These
"Wake-Up Talks" teach you how to think like a thin person, they transform negative thoughts into positive ones, instill confidence, improve mood, and allow you to tap into your inner energy that the overweight you has been suppressing. Some of his mental exercises include creating a power list of the top 3 priorities in your life and how getting fit would benefit those priorities, visualizing your ideal body, or creating a power label for yourself to replace the negative one that you probably have, ie. superwoman vs. couch potato.
Build Fat Burning Muscle
According to Jorge the biggest mistake that women trying to lose weight make is they focus in on the wrong things such as starvation diets, pill, and lots of aerobics. He says "the number one problem with all women is they’re doing the wrong things, we’ve been told the problem is the fat when the fat is only the symptom and the real source of the problem is a lack of lean muscle tissue in the body. Lean muscle is your metabolism so when your muscles atrophy your metabolism atrophies. Women don’t realize the power of simple strength training." In other words women need to stop the endless hours of aerobics, deprivation diets, and pill popping and strength train for at least 8 minutes in the morning in order to become fat burning machines. It doesn’t take hours in the gym to reap the benefits and according to Jorge most women on his program lose 2lb a week with just 8 minutes a day. Click here to get a full weeks worth of 8 minutes in the morning exercises.
Practice Portion Control
Jorge believes that it’s not what you eat but how much you eat. He says, "I don’t believe that there are any really bad foods for weightloss. I think the secret for weightloss is portion control but without counting calories. You can eat quesadillas, fried chicken, a slice of pizza. What matters is how much you’re eating. In Europe French people eat very rich foods but they eat small portions, they don’t go to Cheesecake Factory and eat 10lb of food or eat the whole pizza. You don’t eat supersize everything because if you’re a woman and you’re petite you need to eat for a tiny woman, you can’t eat for a large woman or you’re going to be a large woman." In his book he provides eating cards that have boxes for different food categories so when you have a portion of pizza you can check off the appropriate number of carb, fat, and protein boxes. When you’re out of boxes you’re done eating for the day. No calorie counting and no deprivation. Just moderation that combined with strength training allows you to lose 2lb per week on average.
Eat Healthy Fat
One last but very important factor that Jorge believes is crucial for weightloss is Flaxseed Oil supplementation. Jorge’s website explains that, "fats require greater digestive energy than proteins and carbohydrates. As a results, they are held in the stomach longer than other food sources, and they help stimulate the release of choecysokinin (CCK), a gut hormone that signals the brain to stop eating. According to studies done at Pennsylvania State University and Thomas Jefferson University, of all the nutrients you can eat the omega fats found in flax oil, do the best job of promoting the feeling of fullness and satiety. In other words, you require smaller meals to make you feel satisfied, and you stay satisfied for long periods of time –– up to six hours." He recommends 1 teaspoon at every meal and stresses that this essential fatty acid never gets stored as fat. It actually activates the brown bodyfat that surrounds your internal organs which increases your metabolism and calories burned.
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