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Category: blog

Commitment is the REAL Achievement

During the phase of adopting a new, healthy habit, we often start a fresh cycle every few
days. Why? Today we discuss ‘commitment’…

 

commitment x shestough

Realizations
A prejudiced notion always lurks at the back of your mind. It screams loud that success is the only real end point to meet. However, somewhere down the line when you are actually trying hard, you will realize that slacking off a wee bit here and there is not a big deal. If you have quit sugar, per se for a week, and have managed to slack off on the eighth day, then it is no big deal. You can always pick it up right then, and you would be way ahead of yourself back in no time. That mindset is powerful enough to start a raging fire and burn everything
to ashes in minutes.

That Almost is a Setback
The realization phase where you can shrug off the occasional, momentary lapses is no big
deal. At least it seems so when you are in that frame of mind. However, looking ahead of yourself, you would see that these almost situations were a lack of judgment and creates a vicious cycle for you. The longer you are trapped at this stage, the delayed are the outcomes, and furthermore, you are falling behind in the race.

Understand Total Commitment
The problem with these setbacks is that you risk losing the motivation, sometimes gradually.
Motivation drives commitment. Commitments are often bigger achievements than actually
achieving the designated goals.

The past remains unchanged. However, now is all you have. It is the time to go big or go
home. Commit to a 30-day challenge and celebrate that feeling of accomplishment, join the 30-day shestough program! It helps
you to learn that you can break barriers and succeed against all the odds. Now is all you have, after all!

Bonus: Visit our Youtube Channel for more value-driven content 💪🏽

Eating Right For Your Body Type

If you want to optimize body fat loss, you must first determine your body type, your caloric needs, and your macros.

3 Body Types with Macro recommendations

1- Mesomorph: Mesomorphs are your naturally compact, lean, muscular, wide-shouldered, medium height individuals. Example: Gymnast. They have a tolerance to moderate carb intake with a moderate metabolism. Typically they have an easier time putting on lean muscle compared to Ectos and Endos. Experts recommend starting with a macro ratio of 40% carb, 30% protein, 30% fat for healthy fat loss.
2- Ectomorph: Ectomorphs are your naturally tall, long-limbed, lean, individuals. Example: model. They have a higher carb tolerance with a faster metabolism. Typically they have a harder time putting on weight when compared to Mesos and Endos. Experts recommend starting with a macro ratio of 55% carbs, 25% protein, and 20% fat for healthy fat loss
3- Endomorphs: Endomorphs are your naturally curvy, pear-shaped, shorter limbed, medium to big boned individuals. They put on body fat easily and have a harder time taking it off when compared to Mesos and Ectos. Example, Jennifer Lopez. Typically they have a low carb tolerance and a slower metabolism. Experts recommend starting with a macro ratio of 25% carbs, 35% protein, and 40% fat.

What are macros? Macros stand for macronutrients, which consist of proteins, carbs, and fats. Counting macros refers to the ratios between the three. This is crucial because certain body types will do better with different macro ratios. It is important to know that people can be combinations of different body types. It is even more important to understand that the above recommend macronutrient ratios are starting points. Your body might respond better to different macros that were not suggested. We suggest starting with the above-mentioned macros and fine-tuning as you go.

Caloric needs for weight loss

How many calories should you consume for weight loss? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, subtract 500 calories from the total amount and consume this amount every day. Calories in vs. calories out will be your starting point. This is the gold standard for weight loss, but as mentioned above there are no absolutes. Start here and fine tune based on your bodies response.

Caloric needs for weight gain

How many calories should you consume for weight gain? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, add 500 calories to the total amount and consume this amount every day. Make sure you eat 1 gram of protein x your desired body weight so you can put on lean muscle tissue and only consume complex carbohydrates, so you don’t put on belly fat.

What is basal metabolic rate (BMR) mean? BMR is the amount of energy (calories) needed to run your body on a daily basis.
Why is it important to know? It’s important to know because if you want to increase your metabolic rate, you need to consume enough calories to support this.

How to not let Social Media ruin your body image and self-esteem

Instagram and social media, in general, is full of women in bikinis handing out 15-minute tutorials for thin waists and steel butts. Social media has become a sort of a collection of personalized self-exhibitions of vanity.

While social media is fantastic for keeping in touch and building a brand, it has sure affected women badly.

There’s also no shortage of drop-dead gorgeous social media stars. Being repeatedly exposed to certain accepted norms of beauty sure hurts women’s self-esteem when they don’t fit the type.

25 minutes of yoga may not give you a shiny pack of abs or steel butt. But it’s enough to keep you fit. Fitness should be the goal, not conforming to certain beauty norms/stereotypes.

So here are the golden rules to keep you immune from the damage of social media:

Embrace the little and big flaws: Abandon the thought that you need to the epitome of perfection. There are plenty of people competing for perfection but can you even define the perfect woman? Why let the contemporary definition of a perfect female body hurt your self-esteem? Don’t let it ruin muffins and tarts for you. Embrace your every flaw and wear them like jewelry.

Avoid retouching your pictures: Acceptance of self is central to boosting your self-esteem. Don’t fix your skin tone in Photoshop. Avoid plumping your lips in weird apps. Don’t overthink how sharp your jawline is. Don’t think too much of your ‘thunder thighs.’ Retouching paralyzes you because you start fixing issues virtually. Why not just exercise instead and really shed the extra weight?

When retouching your pictures, you set unrealistic expectations for your body.  Instead of those, try little workout goals and share your progress.

Understand the reality of perfect posts: Pro-bloggers put a lot of effort into crafting immaculate posts. Everyone involved from the makeup artist to the photographer is highly professional. It’s their business to craft perfect posts. Try following a 7-day long project and recreate your favorite posts from best or favorite fashion bloggers. When you start putting efforts into doing the same thing, you’ll know the amount of hard work it takes. And, finally, you will understand the reality of ‘perfect posts’ on Instagram, Facebook, Twitter, and YouTube.

No Criticism, only inspiration: Every time you look at someone’s mind-blowing, awesome post, feel inspired. Don’t succumb to self-criticism. Someone else’s perfections shouldn’t make you ashamed of your imperfections. Instead, feel inspired and make it a goal to achieve the fit body you idolize.

Final words

Social media should be your daily source of inspiration. There’s absolutely nothing impossible, and your motivation should never be to replicate. Always keep your best interests in mind. Exercise every day and whenever you feel influenced by social media, ask what’s in it for you?

Focus on self-improvement, mentally, emotionally and physically. Be regular with your activity routine and don’t let someone else’s opinion of perfect keep you from embracing yourself fully.

5 Ways to Get Rid of that Stubborn Belly Fat

Losing belly fat can be very challenging. Reasons for this include stress, genetics, hormone imbalances and a slow metabolism. Here are 5 ways to increase belly fat burning

  • Increase your metabolism: exercising with high-intensity intervals (HITT) workouts 5-6 times per week, eating blood sugar friendly meals/snacks every 3 hours, and getting at least 6 hours of sleep per night are all big factors in increasing your metabolism. Do this and watch the belly fat begin to shrink.
  • Carb timing: Carbs are essential to run your metabolism at a high rate and to fuel workouts. But too many carbs are not belly fat friendly. Especially high sugar foods, which should be avoided. Eat complex carbohydrates before and after your workout to start. The other meals should consist of vegetables and clean proteins. We recommend sweet potatoes a couple of hours before or after training and a protein shake post workout with low glycemic fruit. If your body still feels fatigue or low energy try adding in another portion of complex carbs somewhere in your day.
  • Manage stress: Stress makes you fat. Research also links high-stress hormone (cortisol) to fat in the belly area. Manage your stress by managing blood sugar, exercising, and incorporating an unwind exercise every 2-4 days into your week. Restorative yoga, morning/evening meditation, hikes in nature, and saunas are all ways to unwind. Try not to unwind with things that will cause rebound stress afterward like cheat meals, drinking alcohol, and socializing with negative people.
  • Get organized: Many people get stressed because they feel overwhelmed. When you feel overwhelmed, you will not be efficient with your daily tasks, which will further increase overall stress. One way to combat this is to get prepared the day before. Making a note of daily tasks the night before is a great way to stay on track. Research shows your body releases feel-good hormones every time you complete a task and swipe it off your to-do list. Food prepping is also essential to successfully transforming your body. When you prep your food the night before you won’t run into the stress of not being prepared to eat on time.
  • Accept the process: Losing body fat is not up to you, it’s up to your body. Be patient, this is a process, which takes time and consistency in the above-mentioned points. Don’t be so hard on yourself if your belly fat is not shrinking as fast as you would like it to. Ease off focusing so much on the physical result and focus more on the lifestyle change process. Don’t be too hard on yourself! Remember why you got into this in the first place and give yourself some credit for all the hard work. That stubborn fat won’t stand a chance if you stay consistent

We invite you to join shestough.com today to get a complete meal plan and workout system to fast track your results! See why 1000s have joined today! See you inside.

[NEW VIDEO] HOW TO LOSE WEIGHT FAST | AT HOME WORKOUT


Hey Tough Girls, in today’s video I talk about a workout technic called Tabata which is a form of HIIT. Tabata is an advanced style of HIIT and today I show you one of my Tabata routines that I love to hate. Hope you enjoy this workout and be sure to comment below if yu sweat your booty off haha

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