5 Afternoon Habits To Resurrect Your Fat Loss Challenge
Everyone and his mother think that it is only when you have some vital morning habits that you can lose weight.
Well, here we have 5 afternoon habits that’ll burn your belly fat like never before! So let’s go!
Habit 1: Workout!
You can do this wherever it fits into your schedule.
Right now, if you’re saying to yourself “but I already worked out when I woke up,” You did not. What you did was a brief exercise set to get your blood pumping and ensure that your body was awake. A real workout is a lot more extensive and it will require a bit more time.
I will provide some brief examples of workouts that you could do during the day, most of which do not require a gym, or any kind of equipment for that matter.
A) 15-minute walk/ run.
– 3×10 reps of: Pushups*, bodyweight squats, sit ups.
B) 3 sets of 1 minute of each exercise:
– jumping jacks, mountain climbers, burpees, flexed arm hang, reverse crunches, squats (rest 3 minutes between sets).
C) 1 x 1 minute, 1 minute off, 1 minute on of each exercise: squat jumps, plank, burpees, flutter kicks, kettle bell swings.
D) 6 x 1 minute sprint, 1 minute walk (running).
E) 30-minute jog, every 5 minutes perform 3 burpees and 15 squats (stop the time when you do these exercises then resume jogging).
Try your best to make your workouts fun! Make sure you are constantly changing your exercise routine up because your body adapts very fast and you must keep it guessing.
Track your progress and keep a workout journal so you can see how far you’ve come.
Hold yourself accountable to your workout schedule with an incentive system. If you miss a workout, then add an extra set to your next workout, or add another mile onto your next run.
Alternatively, if you are consistently following your workout schedule, make sure you give yourself relaxing rest days and allow yourself to eat some ‘cheat foods’ every now and again.
Habit 2: Don’t Waste Your Downtime
Listen to good information, not repetitive music. If you have a long commute to work or wherever your day takes you, listen to audio books or podcasts.
Instead of listening to “Shake It Off” for the 6th time in a row, give Taylor Swift a rest and listen to something educational and inspiring.
There are tons of great audio books out there and even more podcasts. You can find a podcast on any topic you want, subscribe for free on iTunes and listen at your own leisure.
The last job I ever worked was at a grocery store and the only thing that kept me sane was listening to motivational podcasts, namely, The Joe Rogan Experience, which I highly recommend to everybody.
Habit 3: Positivity
Realize that your thoughts truly do impact your reality. I’m not promoting the book “The Secret,” in fact one of my favorite quotes about this book was said by comedian Dave Chappelle:
“This book tells people that the secret to life is positive imagery, try flying to Africa and telling those starving children that shit. All you have to do is visualize some roast beef, taters and gravy. The problem is you have a bad attitude about starving to death.”
Obviously, there is nothing funny about children starving in Africa, but Chappelle uses his comedic wit to make a really good point here. You cannot, as “The Secret” teaches, will things into existence with positive thinking and imagery.
Thoughts do impact reality a lot, but not to the extent that this book would lead you to believe – and yes, I have read this book cover-to-cover. You need to keep a positive mindset no matter what. Negative thinking only leads to more negative thinking, thus more negative weight loss results.
Positive thinking leads to positive outcomes and thus more positive results. Both mindsets are cyclical; the latter is just a lot more beneficial than the other.
Habit 4: S-T-O-P
I know the statement ‘stay positive’ is very broad but I believe the key to positive thinking is altering your internal dialogue. If you always have negative thoughts bouncing around in your head, it’s time you change that.
You must learn to talk to yourself in a positive manner. I know this sounds very corny and believe me, when I was first told to do this, I laughed.
But it really can make a massive difference in the way you conduct yourself and the way others see you. Some of the nicest people I know are also the most self-deprecating people I have ever met.
Sometimes it is necessary that you are critical of yourself, your actions or a decision you made, but it is not healthy to never give yourself positive feedback. I find women are especially bad at giving themselves the credit they deserve.
During the day, I want you to follow this simple acronym any time you are feeling down about something in your life.
S-T-O-P: Sit, Think, Objective, Positivity
Take a seat somewhere that you can be alone for a few minutes. Think about what’s on your mind, or whatever is troubling you at that moment. Be objective and try to look at the issue or decision, free of bias, from a neutral third party standpoint. Look at all of the positive aspects of whatever it is that is troubling you.
Habit 5: Live in the Now
“The now is here, the past is gone and the future will be nothing if the now is wrong.” I made this quote up a few years ago when I was struggling financially. The message is that you must live in the now.
Dwelling on the past or future too much is completely pointless. Sometimes in life you are going to have to feel out of control, and that’s fine.
You must train yourself to not panic and to only worry about the things that you can control on that given day. The more in the now you can live, the happier you will be.
I am constantly trying to minimize the time frame that I concern myself with. You can start big and then keep shrinking your time frame like I did.
Let me explain; I began by forcing myself to only worry about the week in front of me. I eventually shrunk that down to a few days and before I knew it I was down to one single day.
It felt great to only think about one day at a time and I noticed a jump in my productivity levels. I am currently working on cutting my time frame down to an hourly level, but that requires more practice.
Obviously, I am not telling you to completely ignore events that are coming up in your future, or to not learn from mistakes you have made in your past.
All I’m saying is that once you gain the information you need from past or future events, it’s time to let them go and not dwell on them. Do not beat a dead horse, let the past be the past and welcome the future when it comes.
So just go ahead and start adopting these 5 simple afternoon habits in your life, and pretty soon, you would be an unstoppable weight loss machine!