Some DO’S AND DON’TS – ABOUT LOSING WEIGHT and STARTING A FITNESS ROUTINE that we all seem to know about it, but we tend to NOT pay attention.

Before start talking about Orange Fast training (a training that uses High Intensity Interval training to achieve your goals), I just realize that there are the ‘do’s and don’ts that must be reviewed.
Unless we have a memory capable of remind us of all our weekly appointments, we will probably need a normal paper agenda or a smartphone agenda (that we really use).
No matter what is our profession, work, gender or age we will probably need a ‘device’ to help us go thru the week and not forget our assignments.
This ‘device’ can be a simple agenda or notebook where we can write what to do and when to do. This way we set priorities and it gives us time to prepare for the second step.
At this same way we can plan our training! If we don’t plan, soon or later we might miss it or stop doing it.

The Do’s:

1.  Get a notebook and write your goal, be realistic, but challenge yourself!
   It is proven that ‘I will do my best’ it is not the same to ‘I will do whatever it takes’!! This second one brings us further and beyond. This way, you will be able to track yourself; to view your achievements and to see how you can do it better next time.  
   Example: I don’t like sport, but I will do exercise and I will do it in a way that I will like it!
    
   
2. Search for information about people that can be a role model for you. Search for people, friends, or stories of people that once were in the place where you are now. Maybe their experiences can help you to avoid some mistakes or even to help you to achieve your goal earlier or in an effective way.
   
   
3. Set your goal; plan your daily week training and also the eating schedule in advance.  Usually this will save you a lot of time during the week. So, make that your priority. Plan on the weekend what your training will look like, what you will eat, when you are going to rest and what are the things you want to enjoy. Make this fun as a game! Enjoy knowing that you are in a journey that will bring a lot of good things for you and also for the people around you. Your success will inspire many others!
   
   
4. Commit to yourself, be accountable, not judgmental. Make sure that you are honest with yourself. Do not tempt yourself to go to an all-you-can-eat restaurant with your friends for just a salad dish. But if you fail one day, just tell yourself (speaking out really helps!): ‘I won’t do that again, and I will do better next time’. Be your best friend, and encourage yourself to not give up, and believe that you can do it!
    
   
5. Ask for help from experts. No matter how professional you can be (how much knowledge you have), maybe someone knows just a little thing that can help you to get more of your training. I would say: ‘Listen and retain what is best’.
   
   
6. Build yourself by using discipline. As S. Covey said: ‘There is no effectiveness without discipline, and there is no discipline without character’. Even though, you may think ‘this is just training!’ or ‘I just want to get a way to lose weight’, discipline will build a better you when you achieve the goal that you planed. Your achievement will be printed in your brain and that will create an anchor (or a bridge) for future accomplishments. It will also influence the way you see yourself, and it can also influence the way other people will see you.
   
   
7. Make that a part of your life! No one organize a house once. In order to maintain and enjoy it more, you must organize regularly and keep it in a way that it is pleasant. That means:  no matter how long you live in it, you will have a routine or schedule to maintain.  And I am sure you will do it as long as it is necessary. So, does your body! You got my point. He needs regular stretch, regular cardio and strength training, and regular pause.
   
   

 The  Don’ts:

1. Don’t procrastinate. Don’t postpone. Don’t avoid. In other words. Make today, that day 1 of your new you.
2. Don’t isolate yourself. Try to talk with people (the ones you know that they can motivate you) about your training and goals.
3. Don’t let everything for the last minute. This is a point to work it on, for me! I usually tend to think that I have time enough, but most of the ‘time’ I cough myself in a ‘last minute’ trap. Don’t worry; we can get better as long as we don’t give up! (We won’t!).
4. Don’t be hard (evil) on yourself. To push yourself to train better, to eat better, to stay in your routine, it is a great thing to do!  But don’t punish yourself when you fail with attitudes or with words like those: ‘What an idiot, how could I eat so much’ or ‘I am really lazy!’ . Believe me, if you hear that often your brain will start believing it. Just to remind you, Dr. Masaro Emoto did a brilliant research about the influence of words in water (our body is almost 80% water!!), and you will be amazed about the results. So, motivate yourself and give yourself space to fail. That will create space to grow.
5. Don’t miss the goal. Keep yourself focus! Distractions will come, but create a way so you can overcome the distractions. I recently found an amazing way to do that (it works for me, maybe you might need another thing). When I start planning to do my morning routines and distractions come, I write it down and I say in my mind: ‘I will come back to you later!’ ;-) Especially the ‘writing’ part really helps me!
6. Don’t stop trying. If your training doesn’t work like you wanted, if you feel like giving up, just remember many people have been there! And if they could manage to keep doing forward, what make you think that you cannot?

Maybe you know some other do’s and don’ts. But the point is: be smart and say to the enemy that always try to bring  you down, that you are in charge this time! And things will be different! You will go forward and you won’t miss your goal! And you will enjoy it during and after!! ;-) See you soon!