Day 6. Stronger and healthier.
Tune in to an athletic fitness frequency.
Phrase of the day: Train like an athlete.
At the end of the article are the tasks and workout of the day.
What we think about and focus daily is what we attract into our lives and meet those people with whom we are on the same wavelength. Those who constantly complain about others, about their life, their health, or for example, those who constantly lose weight - you will also lose weight for a company and be in this vicious circle of diets, breakdowns, overeating, regrets, eating up dissatisfaction with yourself and life. I know from personal experience. It's not easy to get out. All those things we repeat day after day become a habit. We are men of habit. I sincerely want to help. I want you to start thinking like an athlete today and tune in to a sporty fitness frequency.
I had to change my mindset for a long time to change the purpose of training. Before each workout I repeated to myself: I'm not training to lose weight, but to be stronger and healthier. When I ate dessert, I told myself every time: you won't need to work off the calories.
My cravings for sweets disappeared, like all food addictions, when I switched to a plant-based diet + started working on my thoughts, emotions, and beliefs.
Women love sweets. It's a stereotype. A woman with muscles is not sexy - another stereotype. And that's what happens: when the body lacks muscles, sugar from foods goes straight into the bloodstream. The result is overweight, inflammatory processes, and disease. Do you need these beliefs about women that you grew up with?
Awareness is the best tool for losing weight.
Growing awareness has solved many of my problems, including the weight loss fiasco.
Life is so much more joyful, free, easy, and healthy without those "fitness" stereotypes.
Often in old age, women regret that by following fashion standards they have lost their health. Society has created a stereotype of what a woman's body should be like. But it's just a stereotype. Men need to know that, too. Slimness alone is not an indicator of health. Women who work out and show off their muscles and athletic bodies with pride - have started to destroy it. A beautiful and sexy woman is healthy, athletic, and energetic.
Tune in to an athletic fitness frequency.
If you want to be healthy, think like an athlete, eat like an athlete, train like an athlete. Start building yourself, and your strong and healthy body.
The leg muscles are some of the biggest muscles in our body and it is important to train them not only for beauty but also for health. Strong legs hold our spine together. Also, developed muscle mass is important for good metabolism. As I mentioned on day 3 of the program, low muscle mass means slow metabolism, which leads to being overweight, various diseases, and rapid aging of the body.
Muscles are healthy! Not only do they store glucose, but they also burn calories, even at rest. People often opt for cardio, believing it promotes weight loss, but this is misleading. The results of cardio exercise alone are temporary, and once you stop running, the pounds come back quickly, just like in the case of dieting.
Remember that following any diet for weight loss is against your very nature. It is much wiser to identify the cause of your weight gain and thereby decipher the message your body is trying to send you in this way. Then your weight will gradually return to normal naturally. But it's not about the numbers. You will know that your weight has returned to normal when you feel in great shape and can go back to your favorite physical activities.
It's not the weight itself that matters, it's the cause.
It usually takes more than a year for the body to become, for example, ten kilograms heavier. How can you hope to lose that much weight in one or two months? Give your body time to adapt to your internal changes, and to the results of your internal transformation. As your way of thinking changes, as you get rid of unhelpful habits, things will naturally adjust in your body as well.
Tasks of the day:
100% focused on training.
Free yourself from the pressure of looking good. Focus on exploring your body and what you can get out of it in terms of movement, ability, strength, and endurance that it can offer you. When you decide to look at fitness in this way, it will become much more enjoyable.
These are the words of a friend of mine from England who inspired me with her example and helped me transition from an Instagram weight loss fitness lifestyle to working out for health. Something that matters and something worth investing your time and energy in.
Start thinking and training like an athlete and your environment will change.
Living with thoughts of weight loss, appearance, calorie counting, and trying to fit into the feminine beauty standards that society has come up with is not the easiest, healthiest, and not joyful life. But no one is forcing you to listen to the people around you, switch to a different wave.
Eat consciously throughout the day.
Today, eat like an athlete - for energy. Everything you eat should contribute to your performance. You do push-ups to strengthen your upper body, or you run to increase your endurance, so think about food in the same way - it is meant for specific purposes and benefits. Every time you put something in your mouth, ask yourself: Why am I eating it? What do I get out of it? Am I really hungry? Why am I eating this particular food?
Few people know that you can get all the protein you need from plant sources, which outnumber animal protein sources. Without animal products, I feel better, more energetic, and healthier. Experiment more, the truth is in personal experience.
Think like an athlete today.
Change your attitude towards muscle and athleticism. What many women fear can solve many of their problems.
Take care of your nutrition, training, and sleep every day as if you were preparing for a competition. After all, that's just how it is. We need strength, energy, and health to face life's obstacles with confidence. Be better today, stronger than you were yesterday, and so on day by day. Your reward will be health, freedom, and confidence in yourself and your abilities. Love and appreciate yourself.
Being overweight and focusing on weight loss, as well as many other problems, is a sign of not feeling good about yourself, not knowing yourself, not being confident in yourself, and not loving yourself enough.
Do a workout of the day.
If you find yourself thinking about that dessert you ate yesterday or today and need to work on it, then there's an extra task for you. Make a vegan dessert today or any other convenient day. Once you start eating healthy foods and wholesome sweets, thoughts of working off calories will disappear on their own.
Workout of the day: Strong legs 12 min Tabata.
Strong legs = healthy back.
For beginners, all exercises can be performed without a kettlebell to get used to the exercises, develop endurance, and catch balance. Afterward, you can add kettlebells from 4-6 kg or more to your workout.
For spinal hernias and knee injuries, perform this workout only with your doctor's permission. I have no control over your technique and well-being; be responsible for your choices and your health. My program is of a sporty and introductory nature. Listen to your body and listen to my recommendations, all of which come from personal experience.
Tabata legs workout. 12 minute.
Exercise technique:
Do a warm-up and hop on the mat with the idea that you are not working out how to get slimmer or work off calories, but to get stronger and healthier.
Do all your exercises at your own pace and within your physical capacity for the day.
When doing squats and lunges, keep your knees in line with your toes. Do not do anything through pain; discomfort is allowed.
If you have constant pain in your knees and lower back, see a spine specialist first. Knowing the cause of your back pain will speed up the recovery process.
Do your workout in a good mood. Think good thoughts.
Smile at the end of your workout, pat yourself on the back, and give thanks for the first steps towards a simple, healthy, and joyful life.