The Real Battle is Home

The Real Battle is Home- Wellness

The real battle is home.

When it comes to looking your best, being healthy and in shape, many people are concerned with going to the gym, not buying junk food when they are outside, not falling into peer pressure…
All this is great, but let’s face the fact, the real battle is at home, where you spend the majority of your life.

If you get a personal trainer, a nutritionist, a life coach, that’s amazing but this home battle can only be won by you and only you. So ultimately, you have to become your own personal trainer, mental coach, and nutritionist. Getting help from people in your environment, through books or videos online is wonderful, but you have to integrate that knowledge and make it yours, make it flourish within.

If this is not done, then you will be living a double life, which is what billions of people are doing. Outside, around some people, they talk about health, fitness, nutrition, but at home, when they are alone, by themselves, the other side comes out, ordering unhealthy food left and right, freezer packed with ice cream, pizza, or just plain overeating every day.

The real fight is home. If you truly want to lose weight, get in shape, and make health your flavor, you have to start right at home. Before thinking about joining a gym, what exercises to follow, what’s the best supplement, ask yourself this. What game plan are you going to follow to make sure, when you are home, you are eating healthy, clean, and yummy food 90% of the time. From Monday to Saturday.

Answering this, planning, and executing it is the real game-changer, and no one can help you make it happen for you.

There is a new book out talking about the amount of time we spend indoors in our entire life, it’s 90%. So If you reach 70 years old, you would have spent 63 years of your life indoors, so think about the amount of time you will spend home. Of those 63 years indoors, you might spend a good 40 years at home.

Reflect on this and it’s clear that what you do at home is immensely more important toward your health than going to the gym. That’s why I tell people that they can lose all the weight they want without ever stepping a foot in the gym. To make them aware that the real battle is at home.

If you are looking to gain a lot of muscle, it will be easier to have a gym membership, but to lose weight, be toned and healthy, you can do it at home. Because being in a normal weight for your height, healthy body mass index, having a flat stomach, this is mostly achieved by how you eat. Can you stay within the right amount of calories to trigger fat loss, eat the right food, and maintain a healthy nutrition after you reach your target weight goal?

These are questions that your fitness plan, trainer, coach, motivational videos and insta fitness model can’t answer.

That’s why my effort, with the video programs and all these vlogs, is to change the narrative of how we can be fit, healthy and vibrant, change the paradigm because weight loss or building muscle is mostly about behavior, which is the domain of the mind, psychology is 99% of it.

You don’t need to be a brain scientist to see the connection between eating well at home, winning this battle, and mental control, mindstate management.

When you are outside, around some people who eat healthy and stay fit all the time, it’s easier to speak about looking to get in shape, or eating healthy. But when you are by yourself, that’s when your true self shines, your habits are indicative of your subconscious self, which makes 90% of your personality.

If you really want to see who someone is, one way is by their actions, but some people can fake it, but you will learn a ton by seeing their dream. Because that’s where their truth shines, you can see what drives them most, their fear and desires.

Another simple way is just to peek into their life at home, when they are alone.

One of the first things I do with new clients is finding out what kind of food they have at home. And in many cases, we end up throwing a lot of food away. A lot of junk food. Many times, throwing a lot of junk food away, I thought, maybe I should keep this food and donate it, then I realize, if I’m not going to eat it, and I know it’s not healthy, why would I give that to someone else.

That’s another discussion, but my point is that you first want to audit your house. If you are looking to change your lifestyle for the better and you find it difficult, start by removing all junk food in your house.

Pasta, rice, sugars, from brown sugar to white or honey, everything got to go. Crackers, cookies, snacks, juices, they gotta go. Again, if you want to live a double life, no need to do this, but if you want to be all in, which is the only way to live a healthy lifestyle, remove all the junk food from your vicinity. Make your home a rehab center. People go to rehab then come back to the same environment and start back again.

So home is where you are going to spend the majority of your life, make that your church of health.

Next is making sure you don’t buy and bring unhealthy food at home, because many times, you might find yourself tired at home, angry or anxious, where your mojo is low. These moments are perfect to jump on junk food and binge eat. You can prevent this by not buying unhealthy food and bringing it home.

The act of removing junk and unhealthy food you have at home is a testament to your commitment to be and stat fit, vibrant. If you want to make your house, your crib, a church of health, a sanctuary of wellness, you have to purify it.

If I’m coming to your house to help you get back in shape and eat healthy, if you refuse to throw your junk food away, what does it says about you, and your commitment? you are not all in. So don’t play game with your mind, that will create multiple personalities and make you more fragmented within. Whatever decision you make in life, be total with it.

The next step to win this home battle is to make sure you have plenty of healthy food around you. Snacks like nuts or unsweetened yogurt, you can use Splenda or natural stevia to sweeten your yogurts. Or cheese sticks is another good snack option or some baby carrots.

Even more important is learning some easy and healthy yummy food to cook. Follow Instagram accounts of healthy recipes, from paleo to keto and other low carbs diets.

If your objective is to lose weight, having healthy food at home is good, learning to cook healthy and delicious food is great but you must know how much calories you should stick to in order to create a calorie deficit. Then you can track it with myfitness pal.

In my video program to lose weight forever, I help you find out all the information needed to build a blueprint within the first 3 videos. So within an hour, you have a complete blueprint to start. Then I support you with another 15 hours of video to help you increase your wellness IQ about fitness and nutrition science and boost up your mental control, the missing link.

So again, the real battle, not fight, because you shouldn’t fight with yourself, but the real battle is at home.
If you are losing the battle at home, eating unhealthy when you are alone, going to the gym, or looking for the best nutrition plan is not going to help. Start home first, and deep down, home means your mind, start from your center.

It’s up to you, thank you.

Are you Dying Well?

Are you Dying Well? Wellness-Nutrition

Are you Dying well?

Hello, this video is about Dying, not just big Death, but the process of dying which actually begins the moment we enter this world. From the moment we come in, we start dying. Now, it’s up to each of us to manage how this process will unfold. You have some degrees of freedom to manage the condition of your lifeboat at this end of this trip. By your lifestyle and actions you take every day.

This process can go from good to great or from bad to well, making your life a complete hell. The goal of this video is to help increase your awareness in regard to how your pilot your spacecraft. You have two options.

One is having a trip that is full of turbulence from the moment you take off, your trip is constantly peppered with some problems, thunderstorms, tornados, thick clouds, endless fog. Every now and then something is bothering you in life. A few moments or days ago you were happy, satisfied, then boom, anger, frustration comes back, because those poisonous seeds are within you, ready to sprout at any moment. Maybe because you are unwilling to uproot them, or you think this is who you are or just don’t know-how. So under the right external conditions aka triggers, poisonous emotions come out of you.

Worse, for some of us, we can see that down the line, landing our spacecraft will be rough, because we didn’t do proper maintenance, overweight, unhealthy, hypertension, cancer…some fear so much the landing, facing death, that they are basically closing their eyes to all these problems they could actually fix. This is what Ernest Becker called the denial of death.

A long time ago a wise man told me, every pain and challenge you encounter, face it, and grow from it, if not, it will grow in your shadow and come back to haunt you. Death is one of those monsters we don’t want to think about but it’s affecting how we live every day.

The other choice is having a flight mostly free of turbulence, this requires reaching cruising altitude, it’s airplane lingo that means reaching 40 thousand feet in the air, where there is very little turbulence, you are coasting. This is what peak wellness is all about, the tagline of my website, when you take care of your fitness, nutrition, all the way to improving your mental state…you are centered, and being centered makes you balanced, and balances you are at peace within. You move through life like a river, flowing…hence bruce lee saying, be like water.

But this requires effort and time allocation, sure, more money will help you have a better trip, you can buy more wine and food in your spacecraft, you can buy more movies, more gadgets, browse the internet or social media, or take sleeping pills, smoke weed, but unless you reach cruising altitude…without health, fitness, and peace of mind, how will you enjoy all these things you are purchasing? Can you enjoy a trip in a plane under constant turbulence, think about this.

Boredom is also ready to mess this road trip, so people are constantly running, depression is on the rise, people are anxious, yet America has never been that wealthy.

Are you dying well, is the title of this video, let’s get into it.

Throughout modern history, one of the key insights from scientists and philosophers studying the impact of death on human psychology is that we are unconsciously hunted by the fact that life is finite. And this fact of life influences how we behave every day, our goals and priorities.

Your attitude toward death is an important variable of how you live your life and what meaning you attribute to this life.

Each one of us constructs a sense of self from around four years old, and every time this ego is bruised, it’s a problem. When we get hurt emotionally, feel depressed, or anxious, we look for quick solutions to make us feel good again. Going back to the plane analogy, it’s like feeling turbulence and choosing to buy more food, or watch some movies, or go out and get distracted. In the short term, this might help, but you have to address the root issues, turbulences are negative emotions within us, or fear of death, or boredom, or lack of meaning and satisfaction in our lives.

Obesity, food addiction, alcohol addiction, drug addiction, a lot of people facing those issues were affected by traumatic events in their lives, went or are going through stressful situations, those addictive things were a way to self medicate for many, or move forward.

Now think of the reverse, how would you live the rest of your life if you were fearless of death..shame, guilt, anxiety, depression, if you had no fear of death at all, these emotions would be gone from your mind forever…How much energy will that unleash in you, to make this long flight of life meaningful, joyful?

Being fearless when it comes to death is basically mental, an emotional realization. You first have to become aware of the fact that your life will end one day. Of course, we are all aware of that but I’m talking about reflecting on this, visualizing your last day, even breath, so you embody this reality.

But you don’t even need to become fearless of death for that to have a positive impact on your life, a deep understanding of the process of death, aging and illness will help you greatly.

Ancient stoics in Rome carried a coin with them engraved with the phrase memento morris, which means, remember that you are going to die. They understood that being hyper-aware of death has many therapeutic effects and can help you get a different perspective on your life, one that might be a catalyst for improving your lifestyle.

We all know people, directly or indirectly who after facing situations where they almost died, completely changed their outlook on life for the better. They changed career paths or started living differently. Because they realized that there is no time to waste, every single minute counts, you can make this flight beautiful or constantly be peppered with bad weather, turbulences, and tornados.

A cornerstone of Buddhism philosophy is the insight that life is change. Everything is constantly changing, things arise and die…it’s the rhythm of life. Understanding this, we become less attached to things in life, we can let go of things easily, we can enjoy things without having a strong grip on them.

It’s a tremendous emotional skill because afflictive emotions like anger, pain, dissatisfaction cannot last in us if we are not holding on to them, we know they all come and go, they arise and cease. It’s the rhythm of life.

Applied to nutrition and fitness, understanding the principle of birth and death, that things come and go constantly, will help you muster the will to improve your fitness and nutrition because no matter how unhealthy you might be today, overweight, hurt or obese, it’s not a fixed state, it’s not a prison, because of the principle of change, you can use that to your advantage.

The short pain of training, especially in the beginning month when your body is adapting, or doing your cardio every day to lose fat goes away and you start to take advantage of better fitness, nutrition, and health.

Buddhism has this weird insight that Old people, A dying person and a sick person are messengers from the universe, to remind us how precious being healthy, physically and mentally is, because of what comes with sickness, with the process of aging and with dying.

Take a few moments in your day and Reflect on being sick, we are quick to forget being sick once our health comes back:

Being sick, your body is basically decaying very fast, cells, tissues, bones, liquids, everything is degrading rapidly…also, we lose our zest for life, you can’t enjoy your favorite food, movies, video games, and other hobbies you love.
You also lose your vitality, physically and mentally, it’s a small depression and we feel so weak. Then we have to take medicine, which has side effects, some of us have to get surgeries or cancer therapies.

Then reflect on old age, being young we love to focus on the present, but overseeing older people, which we will become one day, there is a lot we can learn to improve our lives now and for the future:

The body also degrades as we age, slower than when we are sick, and even slower if we are in good physical condition. Our beauty and youth also degrade, our senses, capacity to hear, taste, see, feel, each one of them can be affected drastically with aging.

Reflecting on these processes of dying and the flow of change can help you reassess your current lifestyle for the better, because you can make this long road trip full of joy and pain-free, and thus make the final landing the crescendo of your life, make it a beautiful symphony.

It’s up to you, thank you.

After Rehab

After Food Rehab, Then What?

After rehab, what’s next?

Hello, In this video, I will go over a gigantic problem people looking to lose weight, get fit, and stay vibrant have to face. I call it the after rehab relapse.

Some of us might know friends who went to rehab for different addictions, but most of us have seen it in movies or heard about celebrities going to rehab and how many, and how often people relapsed. But nutrition and fitness rehab is also a thing.

Millions of people would greatly benefit by changing sceneries, leave their environments and go somewhere more conducive to eating healthy, so they can get started and build some solid foundations to sustain a healthy lifestyle for the rest of their lives. This is what the show the biggest loser is about.

But nutrition rehab is very rare, so your rehab center ends up being your house, your home, where you gained weight, where you overeat, where the cookie monster calls home.

Every now and then you hear people saying they are doing a 30-day fitness or nutrition challenge, the summer is around or big event, so they muster the will to commit and go all out. This is a great step, but you need a strategy after rehab, what’s going to happen. Most people will never go to nutrition rehab, it doesn’t exist, so changing habits in their house is the only way toward a healthy lifestyle.

Before designing a strategy for after rehab, you have to first make your home a rehab center or better yet, a sanctuary of health. I recently made a video that deals with making your house your ally toward getting fit and staying vibrant, the video is called the real battle is home.

Now here, I want to focus on the after rehab portion, basically, after you reach your fitness goal. This alone is a huge milestone. Few people reach their target weight goals, many quit after the initial weeks, when the excitement fuel burns out and old eating habits creep back.

If you have trouble starting on this journey to lose weight and get fit, check the video program on my website, where I help you go from A to Z with everything you need to know and do, with a focus on the mental aspect, the psychology of making this lifestyle transition.

OK, so when you do reach your goal, then what. Here are some mistakes people make:
The first one I talked about already is just not having a plan of what to do after rehab.
Imagine a drug addict who goes to rehab and then comes back to the exact same environment where he became addicted, or someone coming out of prison, back in the same environment.

If they don’t drastically change that environment, we cannot be surprised if they relapse, it’s to be expected. The culture we grew up into, our friends, family and hobbies influence how we behave every day, especially when it comes to nutrition and fitness.

The second mistake people make is not having a detailed plan. One of the best pieces of advice I learned from a business advisor is that your business plan needs to be as detailed as possible. He said that generally, building a business will not exactly reflect your plan but a detailed business plan helps you think of the roadblocks or intricacies you haven’t thought of yet. It’s like preparing for war.

You don’t go to war with a half bake strategy, you want to spend time building a strong blueprint for your lifestyle post-rehab. The first time I meet people who are looking for help losing weight, getting fit, or gaining muscle, I always make them aware of the need to build a detailed blueprint for what they will do after.

And the issue is, many people stop looking for advice after they reach their initial fitness goal. If they don’t have a plan post-rehab, the vast majority end up relapsing into the old eating lifestyles. 95% is the relapse rate in nutrition and fitness. 95%

And then the third mistake people make after rehab is not executing the blueprint. If you make a blueprint of how you are going to behave upon your release from prison and then you don’t do it, what are the chances of you relapsing to your previous lifestyle? Pretty high. So execution is crucial here.

Now, let’s go over a broad strategy for your new lifestyle after rehab, after reaching your weight goal.

One is to write down your next goals. People tell me, they want to lose X amount of pounds, gain this amount of muscle, then what. Many don’t have answers after that. It’s very hard for people to reach a weight goal and just coast, maintain, we are either going up or down.

One easy goal is aiming to lose more weight or gain more muscle. So you can keep your target weight but get stronger, leaner. It’s up to you to find out how much stronger you want to get, so it will allow you to focus on getting healthier.

Let me give you some other goals to think about. When I reached my fitness goals of gaining 20 pounds of muscle, my next goal was increasing my overall endurance, I started doing more slow cardio at first to get a good aerobic base and then more high intensity, fast sprints to increase my stamina.

Another goal was starting yoga, this really expanded my wellness lifestyle, because I was getting into uncharted water, back to being a beginner, I had so much to learn. Another goal was starting meditation. So I went from being super skinny to muscular and fit, to doing yoga 2 to 3 times a week, then meditation, from 20 mins to 2 hours a day.

There are so many levels to climb with Yoga and meditation that I don’t need to find new goals, combined with basketball, which has been the center of my life since I was born, all these activities help me stay fit, healthy and improve my peak wellness, my mind.

You can choose to join bike classes or dance classes at your gym, or start a martial art as my cousin did back in Canda. He was getting bored just lifting weight and being fit so he started Brazilian jiu-jitsu and he loves it, because by joining a sport, you are primarily doing it for fun.

The fitness aspect is secondary, in the background. BJJ is very trendy today because of the UFC and that’s awesome. You can choose to start playing soccer, basketball, tennis, it’s really up to you. Or you can stick with YOga, to keep your body flexible and mobile as you age with the added benefit of improving your breathing and relaxing your mind. It’s something you can do at home.

The second element you can add to your strategy post-rehab is reshaping your environment for the better. Since your rebab toward eating healthy and getting fit is at home, you may have already made a lot of positive changes in your house. Stop buying junk food to store it at home and learn how to cook healthy food.

Learning healthy recipes is another important life skill that will help you tremendously. Follow some popular keto or low carb Instagram accounts and buy a few healthy cooking books on amazon, used versions are very cheap.

You don’t need to know 100 recipes but you can make it a challenge to practice a new dish every weekend for a year. Just to get out of your comfort zone and learn some new yummy, healthy recipes.

You can purchase some home fitness equipment, like resistance bands and one or two kettlebells, these two fitness tools don’t take a lot of space and are very useful in case you don’t feel like going to the gym, so you can still get a good workout. And also a yoga mat to exercise on or a pullup bar.

If you have a bigger house, you could spend more money if possible on building a small gym in your garage or backyard, like many of my friends on the west coast did. This is huge when it comes to reshaping your environment. A home gym will help other people in your environment get in better shape, your loved one, your children, you will be setting a great example.

I know some people who bought elliptical, stationary bikes or treadmill to exercise at home, this is another good idea but you need to keep yourself accountable and actually use these machines. Millions of fitness machines are collecting dust. But if you already went to the first stage where you reached your initial fitness goal, a fitness machine will help you keep this momentum going, make it a habit, a part of your daily routine.

The last advice on reshaping your environment is mapping out everything that could potentially make you relapse and coming up with a vaccine against them, whether it’s at home, on your way to work, at work, out with friends, you need to be proactive, prepared in advance.

The third weapon in your strategy for post fitness rehab is a commitment to improving your mental state, your emotional state. To me, this is the most important aspect of staying fit and healthy, it’s the missing link my program is based on.

Don’t think that because you reach your weight goal, the work is over… nope, there is much more work to do mentally, your old eating habits are still raw, they can erupt at any time, so you have to keep building stronger nutrition, fitness habits, fortify your mind, will power, discipline and become more aware of your mental state and relationship between your mood and behavior. More aware, more alert, more conscious.

The fourth element to include in your strategy post nutrition rehab is getting more help. Get closer to some of your friends who are into healthy lifestyles, or make new ones at your gyms or other fitness activities you are doing. We are social beings, and we create meaning by mirroring what people around us find meaningful. So if the people around you have health and fitness in their top priorities, this will bleed into your lifestyle as well.

And last but not least, increase your wellness IQ. You need to learn more about nutrition and fitness science, read on the effect of junk food, of healthy food on your body and mind. There are so many amazing books out there where you can learn about the immune system, hormones, gut health, mental health. You can also subscribe to a healthy podcast and make a commitment to listen to one or two health/fitness podcasts a week. Also, you can check some nutrition documentaries.

That’s it, we are now done with this video on developing a strategy post-rehab, to make sure you sustain a healthy lifestyle forever, where it becomes your second nature, your main ingredient.

It’s up to you. Thank you.

Best Motivational Quotes – 112

Best Motivational Quotes
Best Motivational Quotes

Motivation is not sustainable, but this fuel, used at the right time can help you breakthrough hardships and succeed in your endeavors. Here are 112 motivational quotes to help you nourish your motivational tank and use it when needed. There is a danger of fueling yourself everyday with motivational quotes, the goal is to transform yourself in such a way that you rely less on external motivation to boost you up, so you can ignite yourself from within or that your skill level can take care of the job.

1- “Don’t downgrade your dream just to fit your reality, upgrade your conviction to match your destiny.” –

2-“You are braver than you believe, stronger than you seem and smarter than you think.”-

3-” You are confined only by the walls you build yourself.” –

4-“The man who has confidence in himself gains the confidence of others.” –

5-“You attract what you are, not what you want. If you want great, then be great.” –

6-“Stop being afraid of what could go wrong and think of what could go right.” –

7-“You should never regret anything in life. If it’s good, it’s wonderful. If it’s bad, it is experience.”-

8-“Falling down is an accident, staying down is a choice.” –

9-“If you have the power to make someone happy, do it. The world needs more of that.” –

10-“Always believe that something wonderful is about to happen.” –

11-“Don’t be afraid to give up the good and go for great.” –

12-“Remember that life’s greatest lessons are usually learned from worst times and from the worst mistakes.” –

13-“ Don’t talk, just act. Don’t say, just show. Don’t promise, just prove.”

14-“Never stop doing great just because someone doesn’t give you credit.” –

15-“Discipline is doing what needs to be done, even if you don’t want to.”-

16-“Work while they sleep. Learn while they party. Save while they spend. Live like they dream.” –

17-“The key to success is to focus our conscious mind on things we desire, not things we fear.” –

18-“Never apologize for having high standards, people who really want to be in your life will rise to meet them.”-

19-“If it doesn’t challenge you, it won’t change you.”-

20-“Never give up on a dream just because of the time it will take to accomplish it, time will pass anyway.” –

21-“Don’t fear failure. Fear being in the exact same place next year as you are today.” –

22-“A hill is just another opportunity to leave your competition behind.” –

23-“Don’t quit. You’re already in pain. You’re already hurt. Get a reward from it.” –

24-“Hustle until you no longer need to introduce yourself.”-

25-“You didn’t come this far only to come this far.” –

26-“Be selective in your battles for sometimes peace is better than being right.” –

27-“If we keep doing what we are doing, we’re going to keep getting what we’re getting.” –

28-“You will never know your limits until you push yourself to them.”-

29-“Do what you have to do until you can do what you want to do.”-

30-“The man on top of the mountain didn’t fall there.” –

31-“If your dreams don’t scare you, they are not big enough.” –

32-“ If you can’t handle stress, you won’t manage success.” –

33-“Don’t be pushed by your problems, be led by your dreams.” –

34-“ Simplicity is the ultimate sophistication.” –

35-“Obsessed is the word the lazy use to describe dedicated.” –

36-“You become who you spend your time with.”

37-“Be stubborn about your goals and flexible about your methods.”-

38-“Hard work beats talent when talent doesn’t work hard.”-

39-“If you don’t build your dreams, someone else will hire you to build theirs.” –

40-“Between stimulus and response is our greatest power –the freedom to choose.” –

41-“What comes easy won’t last, what lasts won’t come easy.” –

42-“Don’t limit your challenges, challenge your limits.”-

43-“Your limitation—it’s only your imagination.” –

44-“Work until your idols become your rivals.” –

45-“ Push yourself, because no one else is going to do it for you.” –

46-“Sometimes later becomes never. Do it now.” –

47-“Great things never come from comfort zones.” –

48-“Dream it. Wish it. Do it.” –

49-“Success doesn’t just find you. You have to go out and get it.”-

50-“The harder you work for something, the greater you’ll feel when you achieve it.”-

51-“Dream bigger. Do bigger.”-

52-“Don’t stop when you’re tired. Stop when you’re done.” –

53-“Wake up with determination. Go to bed with satisfaction.”-

54-“Do something today that your future self will thank you for.”-

55-“Little things make big days.”–

56-“It’s going to be hard, but hard does not mean impossible.” –

57-“Don’t wait for opportunity. Create it.”-

58-“Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”-

59-“Dream it. Believe it. Build it.”-

60-“To live a creative life, we must lose our fear of being wrong.”-

61-“If you are not willing to risk the usual you will have to settle for the ordinary.”- Jim Rohn

62-“Trust because you are willing to accept the risk, not because it’s safe or certain.” –Anonymous

63-“Take up one idea. Make that one idea your life–think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”- Swami Vivekananda

64-“Good things come to people who wait, but better things come to those who go out and get them.”-

65-“I am not a product of my circumstances. I am a product of my decisions.” – Anonymous

66-“If you do what you always did, you will get what you always got.”- Anonymous

67-“Just when the caterpillar thought the world was ending, he turned into a butterfly.” – Anonymous

68-“Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them.”-Vaibhav Shah

69-“Opportunities don’t happen, you create them.”- Chris Grosser

70-“No one can make you feel inferior without your consent.”-Eleanor Roosevelt

71-“The ones who are crazy enough to think they can change the world, are the ones who do.’” –Anonymous

72-“”Don’t raise your voice, improve your argument.” – Anonymous

73-“What seems to us as bitter trials are often blessings in disguise.” – Oscar Wilde

74-“The meaning of life is to find your gift. The purpose of life is to give it away.”- Anonymous

75-“The distance between insanity and genius is measured only by success.”- Bruce Feirstein

76-“When you stop chasing the wrong things, you give the right things a chance to catch you.”- Lolly Daskal

77-“No masterpiece was ever created by a lazy artist.” – Anonymous

78-“Happiness is a butterfly, which when pursued, is always beyond your grasp, but which, if you will sit down quietly, may alight upon you.”- Nathaniel Hawthorne

79-“If you can’t explain it simply, you don’t understand it well enough.”- Albert Einstein

80-“Blessed are those who can give without remembering and take without forgetting.”- Anonymous

81-“Life is not about finding yourself. Life is about creating yourself.”-Lolly Daskal

82-“Nothing in the world is more common than unsuccessful people with talent.”-Anonymous

83-”Knowledge is being aware of what you can do. Wisdom is knowing when not to do it.”- Anonymous

84-“Your problem isn’t the problem. Your reaction is the problem.” – Anonymous

85-“You can do anything, but not everything.”- Anonymous

86-“I find that the harder I work, the more luck I seem to have.”- Thomas Jefferson

87-“The starting point of all achievement is desire.”-Napoleon Hill

88-“Success is the sum of small efforts, repeated day-in and day-out.”- Robert Collier

89-“If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work.” – Thomas J. Watson

90-“All progress takes place outside the comfort zone.”- Michael John Bobak

91-“You may only succeed if you desire succeeding; you may only fail if you do not mind failing.”- Philippos

92-“Just another Magic Monday”- Anonymous

93-“You can waste your lives drawing lines. Or you can live your life crossing them.”- Shonda Rhimes

94-“If opportunity doesn’t knock, build a door.”- Kurt Cobain

95-“Work hard in silence, let your success be the noise.”- Frank Ocean

96-“Never stop doing your best just because someone doesn’t give you credit.”-Kamari aka Lyrikal

97-“If everything seems to be under control, you’re not going fast enough.”- Mario Andretti

98-“Opportunity is missed by most people because it is dressed in overalls and looks like work.”- Thomas Edison

99-“The best way to appreciate your job is to imagine yourself without one.”- Oscar Wilde

100-When written in Chinese the word “crisis” is composed of two characters – one represents danger and the other represents opportunity.”- John F Kennedy

101-“Start where you are. Use what you have. Do what you can.”-Arthur Ashe

102-“Go the extra mile. It’s never crowded there.”-Dr. Wayne D. Dyer

103-“H.O.P.E. = Hold On. Pain Ends.” – Anonymous

104-“Wherever you go, go with all your heart”- Confucius

105-“Turn your wounds into wisdom”- Oprah

106-“Success is liking yourself, liking what you do, and liking how you do it.”- Maya Angelou

107-“If you want to fly give up everything that weighs you down.”- Buddha

108-“Doubt kills more dreams than failure ever will.”- Suzy Kassem

109-“You’re so much stronger than your excuses”- Anonymous

110-“Don’t tell everyone your plans, instead show them your results.”- Anonymous

111-“It’s never too late to be what you might’ve been.”- George Eliot

112-“A surplus of effort could overcome a deficit of confidence.”- Sonia Sotomayer

Best Entrepreneurship Quotes: 100+

Best Entrepreneurship Quotes
Best Entrepreneurship Quotes

Discover some of the best entrepreneurship quotes to fuel your quest of starting a business and keep the fire burning. Entrepreneurship is far from easy, but you get to develop your strength as the journey unfolds. None of these entrepreneurs started knowing it all, yet through consistency, self-belief, and a capacity to adapt, they created successful companies and new products.

1- “All our dreams can come true, if we have the courage to pursue them.” – Walt Disney

2-“Logic will get you from A to B. Imagination will take you everywhere.”– Albert Einstein

3-“There is only one way to avoid criticism: Do nothing, say nothing, and be nothing.” – Aristotle

4-“You can never cross the ocean until you have the courage to lose sight of the shore.” – Christopher Columbus

5-“I’m convinced that about half of what separates the successful entrepreneurs from the non-successful ones is pure perseverance.” – Steve Jobs

6-“What’s money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.” – Bob Dylan

7-“Go as far as you can see; when you get there, you’ll be able to see farther.”– J.P. Morgan

8-“I stand up on my desk to remind myself that we must constantly look at things in a different way.” – Robin Williams

9-“Take criticism seriously, but not personally.” – Hillary Clinton

10-“I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time.” – Michael Phelps

11-“If you don’t understand the details of your business you are going to fail” – Jeff Bezos

12-“I’ve failed over and over and over again in my life and that’s why I succeed.” – Michael Jordan

13-“If you ain’t making waves, you ain’t kickin’ hard enough.”

14-“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.” – Dr. Martin Luther King, Jr.

15-“Whatever the mind can conceive and believe, the mind can achieve.”– Napoleon Hill

16-“Entrepreneurship is neither a science nor an art. It is a practice.” – Peter Drucker

17-“Working hard for something we don’t care about is called stress; working hard for something we love is called passion.” – Simon Sinek

18-“Your most unhappy customers are your greatest source of learning.”– Bill Gates

19-“My goal is to simplify complexity. I just want to build stuff that really simplifies our base human interaction.”– Jack Dorsey

20-“Fear is the disease. Hustle is the antidote.” – Travis Kalanick

21-“It’s not about money or connections. It’s the willingness to outwork and outlearn everyone when it comes to your business.” – Mark Cuban

22-“The most difficult thing is the decision to act, the rest is merely tenacity.” – Amelia Earhart

23-“If I had asked people what they wanted, they would have said faster horses.” – Henry Ford

24-“When you cease to dream you cease to live.”– Malcolm Forbes

25-“Many people dream about being an entrepreneur, starting their own business, working for themselves, and living the good life. Very few, however, will actually take the plunge and put everything they’ve got into being their own boss.” – Fabrizio Moreira

26-“Dream more than others think practical. Expect more than others think possible. Care more than others think wise.” – Howard Schultz

27-“You take your life in your own hands, and what happens? A terrible thing, no one to blame.” – Erica Jong

28-“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”– Vince Lombardi

29-“A hard thing is done by figuring out how to start.”– Rand Fishkin

30-“The greater danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low and achieving our mark.” – Michelangelo

31-“It does not matter how slowly you go as long as you do not stop.” – Confucius

32-“If you live for weekends or vacations, your shit is broken.” – Gary Vaynerchuk

33-What’s the worst that could happen? Everyone turned me down. Big deal.” – J.K. Rowling

34-“Timing, perseverance, and ten years of trying will eventually make you look like an overnight success.” – Biz Stone

35-“Either you run the day, or the day runs you.” – Jim Rohn

36-“Instead of freaking out about these constraints, embrace them. Let them guide you. Constraints drive innovation and force focus. Instead of trying to remove them, use them to your advantage.”

37-“Life is not fair; get used to it.”-Bill Gates

38-“Formal education will make you a living; self-education will make you a fortune.”– Jim Rohn

39-“If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on.” – Sheryl Sandberg

40-“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.” – Helen Keller

41-“Success is walking from failure to failure with no loss of enthusiasm.” – Winston Churchill

42-“Move fast and break things. Unless you are breaking stuff, you are not moving fast enough.”– Mark Zuckerberg

43-“Our chief want in life, is someone who shall make us do what we can. This is the service of a friend. With him, we are easily great.” – Ralph Waldo Emerson

44-“Any time is a good time to start a company.” – Ron Conway

45-“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”– Mark Twain

46-“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” – Ralph Waldo Emerson

47-“If you think education is expensive, try ignorance.” – Derek Bok

48-“A person who never made a mistake never tried anything new.” – Albert Einstein

49-“The most valuable thing you can make is a mistake- you can’t learn anything from being perfect.”– Adam Osborne

50-“Choose a job that you like, and you will never have to work a day in your life.”– Confucius

51-“The best way to predict the future is to create it.”– Peter Drucker

52-“If you are going through hell, keep going.” – Winston Churchill

53-“Do the impossible, because almost everyone has told me my ideas are merely fantasies.”– Howard Hughes

54-“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”– Albert Schweitzer

55-“Tough times never last, but tough people do.”– Robert H. Schuller

56-“Every strike brings me closer to the next home run.” – Babe Ruth

57-“Winners never quit and quitters never win.”– Vince Lombardi

58-“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”– Steve Jobs

59-“Solving big problems is easier than solving little problems.”– Sergey Brin

60-“You just have to pay attention to what people need and what has not been done.”– Russell Simmons

61-The function of leadership is to produce more leaders, not more followers.”– Ralph Nader

62-“Don’t worry about being successful but work toward being significant and the success will naturally follow.” – Oprah Winfrey

63-“Every time you state what you want or believe, you’re the first to hear it. It’s a message to both you and others about what you think is possible. Don’t put a ceiling on yourself.”– Oprah Winfrey

64-“As long as you’re going to be thinking anyway, think big.”– Donald Trump

65-“I am not a product of my circumstances. I am a product of my decisions.” – Stephen Covey

66-“What is not started will never get finished”- Johann Wolfgang von Goethe

67-“Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.” – John Maxwell

68-“A leader is one who knows the way, goes the way, and shows the way.”– John C. Maxwell

69-“If you cannot do great things, do small things in a great way.”– Napoleon Hill

70-“It has been my observation that most people get ahead during the time that others waste.”-Henry Ford

71-“There is nothing more beautiful than someone who goes out of their way to make life beautiful for others.’” –Mandy Hale

72-“The way to get started is to quit talking and begin doing.” – Walt Disney

73-“The Team! The Team! The Team!” – Bo Schembechler

74-“As an entrepreneur, you have to feel like you can jump out of an airplane because you’re confident that you’ll catch a bird flying by. It’s an act of stupidity, and most entrepreneurs go splat because the bird doesn’t come by, but a few times it does.”– Reed Hastings

75-“That’s been one of my mantras—focus and simplicity. Simple can be harder than complex; you have to work hard to get your thinking clean to make it simple.”– Steve Jobs

76-“There is only one success- to be able to spend your life in your own way.”– Christopher Morley

77-“If you think you can or you think you can’t, you’re right.” – Henry Ford.

78-“Be so good they can’t ignore you.- Steve Martin

79-“My experience has shown me that the people who are exceptionally good in business aren’t so because of what they know, but because of their insatiable need to know more.”– Milton Hershey

80-“It’s fine to celebrate success but it is more important to heed the lessons of failure.”– Bill Gates

81-“Be the change you wish to see in the world.”-Mahatma Gandhi

82-“An entrepreneur tends to bite off a little more than he can chew hoping he’ll quickly learn how to chew it.”-Roy Ash

83-”Genius is 1% inspiration, and 99% perspiration.”– Thomas Edison

84-“I attribute my success to this: I never gave or took any excuse.” – Florence Nightingale

85-“I became successful due to several reasons. I never gave up and I never let anyone or anything get in my way. I use the power of positive thinking to tackle obstacles and challenges so they don’t defeat me”- Lillian Vernon

86-“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”– Steve Jobs

87-“In order to be irreplaceable one must always be different.”– Coco Chanel

88-“If you can’t admit a failure, you’re not an entrepreneur. You are not a good business person. There’s nothing brilliant about what you are doing.”– Mark Cuban

89-“Do what you can, where you are, with what you have.” – Theodore Roosevelt

90-“What separates the winners from the losers is how a person reacts to each new twist of fate.”– Donald Trump

91-“It takes 20 years to build a reputation and five minutes to ruin it. If you think about that, you’ll do things differently.”– Warren Buffett

92-“We all have things we must do that we don’t really care to do and things we must do that we don’t mind doing, then there’s the goofing off.”-Mi Oon

93-“Success is walking from failure to failure with no loss of enthusiasm.”– Winston Churchill

94-“A ship in the harbor is safe, but that is not what ships are built for.”– John A. Shedd

95-“I don’t know the key to success, but the key to failure is trying to please everybody.”– Bill Cosby

96-“I have not failed. I’ve just found 10,000 ways that won’t work.”-Thomas Edison

97-“A man can succeed at almost anything for which he has unlimited enthusiasm.”– Charles Schwab

98-“You don’t have to be a genius or a visionary or even a college graduate to be successful. You just need a framework and a dream.”– Michael Dell

99-“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”– Mark Twain

100-Because, you know, resilience – if you think of it in terms of the Gold Rush, then you’d be pretty depressed right now because the last nugget of gold would be gone. But the good thing is, with innovation, there isn’t a last nugget. Every new thing creates two new questions and two new opportunities.”-Jeff Bezos

101-“One of the huge mistakes people make is that they try to force an interest on themselves. You don’t choose your passions; your passions choose you.”-Jeff Bezos

102-“Don’t worry about failure; you only have to be right once.”-Drew Houston

103-“You can’t use up creativity. The more you use, the more you have.” – Maya Angelou

104-“Don’t let the noise of others’ opinions drown out your own inner voice.”– Steve Jobs

105-“People always fear change. People feared electricity when it was invented, didn’t they?.”– Bill Gates

106-“To win without risk is to triumph without glory.”– Corneille

107-“My biggest motivation? Just to keep challenging myself. I see life almost like one long University education that I never had — every day I’m learning something new.”– Richard Branson

108-“In carrying out e-commerce, the most important thing is to keep doing what you are doing right now with passion, to keep it up.”-Jack Ma

109-“Someone is sitting in the shade today because someone planted a tree a long time ago.”– Warren Buffett

110-“Try not to become a man of success. Rather become a man of value.”-Albert Einstein

111-“Good management consists in showing average people how to do the work of superior people.”– John D. Rockefeller

112-“Knowledge without action is meaningless”– Abu Bakr

113-If you are the kind of person who is waiting for the ‘right’ thing to happen, you might wait for a long time. It’s like waiting for all the traffic lights to be green for five miles before starting the trip.”– Robert Kiyosaki

114-“I feel that luck is preparation meeting opportunity.”-Oprah Winfrey

115-“I didn’t get there by wishing for it or hoping for it, but by working for it.”– Estee Lauder

116-“Never give up on a dream just because of the time it will take to accomplish it.”

117-“Success is not what you have, but who you are.”– Bo Bennet

118-“Screw it, let’s just do it.”–  Richard Branson

119-The men who have succeeded are men who have chosen one line and stuck to it.”-Andrew Carnegie

120-A company shouldn’t get addicted to being shiny, because shiny doesn’t last.”– Jeff Bezos

121-“The only thing worse than a bad investment is a bad investment made with borrowed money.”– David Chilton

123“Entrepreneurship is living a few years of your life like most people won’t so you can spend the rest of your life like most people cant.”

124-“Service is the rent we pay for being. It is the very purpose of life, and not something you do in your spare time.”-Marian Wright Edelman

125-“Everything started as nothing.” – Ben Weissenstein

Responsibility to Change?

Responsibility to Change?

Hello,

Food addictions, shopping addiction, drug addictions, emotional hanger, chronic anxiety, habits that hurt us or others, unhealthy lifestyles…Do people have the responsibility to change? It’s the topic of this video.

It’s one thing to be who you are today, which is the cumulation of all your past actions, habits, and external influences up to this point. But moving forward, is it your responsibility to change when you roughly know what needs to be done?

You hear this often, this person and his behavior is who he is, or this is who I am, you must take me at my best and worst, so what, does it mean we cannot change, improve our lives for the better? in any aspect we choose to? If people can deteriorate or improve in all walks of life, it’s because we are flexible, the human body and brain is plastic, we are not robots who can’t reprogram themselves when needed.

When it comes to nutrition, fitness, and wellbeing, I think each of us as humans need to become fully responsible for improving in those key areas, mainly because our happiness is linked to wellbeing but also for the world. Imagine if each of us looked deeply within and made an effort to improve our emotional mind, our nutrition, fitness, how will that impact the world at large.

We all want others to improve, racists need to change, the police need to change, murderers and criminals need to change, haters need to change, angry people, bullies, but how about us.

This is where Jesus saying of “Let anyone among you who is without sin be the first to throw a stone at those who sin”…is super relevant…

Obesity cost the economy 190 billion a year
Mental Health cost 200 billion a years
Back and Neck pain cost 87.6 Billion a year
Cardiovascular diseases cost 328 billion a year, project to be 800 billion by 2030

These four big issues can all be reduced if individually, we take full responsibility for our emotional and physical states. Locally that will make our live drastically better, our interaction with people around us kinder, healthier and at the Macro level, the country will be able to allocate more capital and human resources to other issues, improving education, infrastructures, roads, fast trains, better transportation, addressing homelessness, which drastically increased after the defunding of psychiatric hospitals all around the US in the 1970s…or helping rehabilitate people in prison, which is now the largest psychiatric institution in the country.

This is how improving your well being can achieve at a micro and macro level. How much energy are we spending looking for other people to do something for society? our voice matters, but our actions, improving ourselves is even better.

Now, let’s bring the conversation back to your direct wellbeing. If we all look at our lives and times where our behavior was self-destructive or hurt someone we care about, we can all agree that if we had more control over destructive emotions like anger, jealousy, hatred, which can erupt under many situation we face…our happiness and those of others would be better off…or if we successfully transitioned to healthy nutrition and fitness lifestyle, our well being will be much better.

Simple, but far from easy. Improving our emotional and physical states doesn’t happen overnight. Stopping food urges and unhealthy habits doesn’t happen in 3 months…Getting rid of anger or fear once and for all seems almost inhuman. How many times people say they will not get angry again yet it keeps happening.

It’s possible as millions of people have shown but it takes commitment and consistency. The moment you take full responsibility and put it into action, you can start this shift, this transformation today.

Social media and the news have people thinking that someone else needs to change the world, Gucci needs to do this, Biden needs to that, Jeff besoz needs to this. All these people are human just like you. We are all part of a biological ecosystem which means that each of us can influence and reshape this system.

But if you turn the focus on yourself, you realize quickly how hard changing for the better is, I know people who are super vocal about all the changes that government needs to do, but they cannot even eat healthy consistently and be more at peace within. This is one of the best contributions you can make to existence and society, be healthy, at peace within…which will all be reflected in your behavior and interaction with other parts of this eco-system. You first need to be fit in order to serve.

If you don’t have the time, energy, or resource to directly change the system at large, start at home. The same way the American economy depends on small businesses, the same way people, individually can reshape the dynamic of the system.

That’s what the meaning of the butterfly effect is, we are in a biological system, every single part has an effect on the system at large. So are you contributing to making the system healthier, better, or are you a pain point in this system, are you a headache.

The human body is a system, and you know if your ankle is hurting, the whole body’s mood shift downward…so in the same manner, If you are physically in trouble, the whole is also in trouble.

You being emotionally, physically stable, being at peace within, relaxed and balanced is removing one problem from the hand of mother nature.

Now, as I said in many videos, none of this self-improvement will happen if we are not aware of key areas we need to improve. You get angry at someone, your anxiety is making you less sharp, your nutritional habits are making you gain weight, get sick or lose your vitality, you first have to be fully aware of these areas your need to improve before you can take care of them.

In the midst of anger, anxiety, emotional eating, we often feel powerless, it’s happening already. But there are times where we are more clear-minded, this is when we can start to apply the antidotes to destructive habits when we can make improvements to our minds.

You don’t try to learn a new move during a game or a fight. It’s when everything is more relaxed, that you can work on improving yourself.

I am currently reading some books on the culture of consumption we currently live in, what is our ecological footprint, we all seem to always want more. This is pretty relevant to fitness, nutrition, and mental health because one of the reasons why people want to buy more stuff is due to the belief that they will directly be happier or indirectly because of how their status in the eyes of others will rise. Evolutionary psychologists call this signaling.

If the rest of the world consumed as much the US, we would need 5 planets to make it work. This is another element to help you become aware of your responsibility to change, to reassess how your behavior impacts the world at large.

It’s cheap and easy to talk about global warming, about the destruction of the amazonian forest, about the bad cartels, about children working in factories in Asia, but what can you personally do about it? Reduce your consumption.

Do you really need that many clothes, that many shoes, do we really need to eat that much? all these elements can be improved individually. 1.6 billion people go to sleep overweight every night when 800 million people go to sleep starving. 40% of the food in the US is wasted…how many resources going toward making this food is wasted just like that.

We are all part of the system, your behavior can reshape the system because it’s a feedback loop, consuming less, buying less material things will send a message to manufacturing companies, the butterfly effect, we can create a tsunami of change one person at a time. There is no need to wait for someone else to start, you can start today because this will first and foremost increase your well being and overall happiness.

I don’t need you to change the way you eat, improving my nutrition and mental state is enough to myself.
I started thinking about my personal responsibility in this world back in college. And weirdly, it was not because I care about the world like a hippy for example, it’s because I looked at my priorities, what will really make me genuinely happy and realized that by improving my health and well being, I would automatically help move the world, in a better direction.

By eating healthy, I’m helping the country and healthcare system, and maybe being an inspiration to someone around me or to the next generation.

By making sure I improve my emotions, my mind, I’m more at peace, balanced and relaxed within, which helps me reduce the need for more material things.

In my first years of college, I had 10 to 20 Jordan sneakers, more than 30 hats, all kinds of clothes…and by the time I finished college, I was and still wear this black t-shirt almost every day.

After college, I sold every single pair of shoes and hats I had. Today I wear the same black sneakers, all year long, I have 5 pairs of the same shoes.

This shift in my life didn’t happen because I wanted to save the world, no, it happened because I started to improve my health, mental and physical, and the need to buy all this extra stuff just went away. The more at ease, fit, and healthy you are, the better you feel in your skin, the less material things you need outside.

Now, when I’m reading all these books on consumerism, ecological footprint, and how we are robbing future generations, it’s getting easier for me to follow those solutions because I’m feeling better within. And I can totally understand the appeal of consumerism, looking back at my younger self because my mind wasn’t in the same place as it is today, I made a commitment to make it better.

I used to have a list of countries I would love to visit, you know how everybody today wants to visit every corner of the planet, but after reading about ecological footprints, I changed my mind in this area.

There was a passage in a book where the author said how foolish are people traveling to other corners of the planet to go lay on a beach. When you have some great beach around us here, in the Caribbean or even within the US.

If you tell me that for the rest of my life, I’m not allowed to leave the United state, I would be fine with it. Because traveling to exotic locations is not going to trigger a new positive emotion in my mind I don’t have access to here, right now.

So to summarize this video, it’s about asking yourself if you have the responsibility to change, first change for your own wellbeing and betterment, and second for your environment, family and entourage, community, country, and the world at large.

We live in an interconnected system. Your fitness, nutrition, mental health are the cornerstones of a happy life and a better world. It’s up to you

Do you Need Help?

Do you need Help? Wellness-Lose Weight

Hello, In today’s video, I will cover an important topic. As usual it’s mostly focused on nutrition and fitness, being healthy, but this one goes beyond that, it’s about improving your life in every area you can think of. How and why do so many people out there are reluctant, uncomfortable, maybe scared, maybe ashamed to seek help when they need to?

I want to address this topic because I see a lot of people out there that would get help from people around them if they asked and some really need that help but for some reason, they don’t reach out.

Personally, I grew up in Africa, with a passion for playing basketball. And one of the things that me and my basketball friends talk about looking back is the lack of mentors or guidance we didn’t have access to back then…because When I came to the US in high school, I saw right away that the level of coaching and guidance in the basketball ecosystem was on another level. Wherever I would go play, you had people, older or the same age giving you advice left and right, not junk advice, real helpful advice.
It’s still up to you to absorb it and get better.

Then when I started focusing on entrepreneurship in college and really started to get serious about reading and learning this field everyday, I realized how much advice and guidance I was getting from those books. Which led me to the other insight, the lack of mentorship back home in Africa when it comes to education. You have 75% of the 1.2 billion African below 35 year old…and there is an enormous absence of mentorship, no guidance from people who are experts in their fields and can help people with advice and recommendations.

Then, my last experience on this topic of guidance and help is through fitness and nutrition. I realized how so many people might need help, but for some reason, they don’t reach out. It doesn’t have to be reaching out to me, but to anybody that can help you improve your health, nutrition and fitness. And as you will see in the rest of this video, that can be directly done through someone or on the internet, or via books. So you can either seek out help from someone or search and find resources to help you get over problems you are facing. Let’s get into it.

Recently, I was in a zoom video chat with some of my cousins around the country. We talked about the current events and specifically the police brutality, racism and expanded the conversation to inequality in the US and around the world. During these conversations, I said that what frustrates me the most is how one important solution to poverty and inequality in minorities is missing in the current conversation. The fact that people are not being taught how to individually get better, healthier, smarter to a point where they can get out of poverty or unhealthy cycles they might be stuck into.

It’s great to say, let’s change all those external factors, but I argue it’s even better, more realistic, to help individuals, to show them how to navigate through life and get better, improve and prosper. You can help someone who is negatively affected by war by ending it, or you can give him weapons and ammunition to fight. Inequality is a war that has been going on since the dawn of humanity, it’s not about to stop tomorrow.

Life has never been fair nor equal, these are utopian ideas. Nature obeys to the law of Survival, Competition and Cooperation.

My approach to life is very pragmatic, the most important factor in improving your life is yourself. Without a doubt, there are external conditions that can make it harder if not impossible for you to succeed in a specific field. But take health, education and work…across the board, you have the power to improve these three aspects of your life. But the problem is that first, some people don’t know how to get better and second, those who actually know and can help, in majority, are not reaching out to mentor, give advice or just point toward resources that can help those who would benefit from this knowledge.

This is why the title of this video is Do you need help? What area of your life do you need to improve, are those areas important to your well being and overall growth in life? Are you happy where you are right now?

I’m asking this because a person cannot reach out for help without being aware that he needs help.
This is very important, put aside those who can help you improve, if you are not aware that you actually need some help to fix issues in your life, there is nothing more to say, you will stay where you are or struggle to get better. You have to assess yourself, perform a 360 review of your life, put it down on paper.

Recorded human history is about 5000 years old, and we have the luxury to be alive at a time where so many answers to our problems in life have been somewhat addressed by other people, we really don’t need to reinvent the wheel.

Why waste your time trying to come up with answers to problems if those answers are already out there? All you need is to find these answers and apply them to improve your life. The energy to execute is crucial, so don’t waste your time reinventing the wheel if answers are out there.

If you are unhealthy, out of shape, emotionally distressed, there are resources out there to help you get better, there is literally no limit to how much better you can get today, financially, emotionally, physically and spiritually. But you have to pause and reflect, assess and ask yourself, do I need help here, where do I want to go, what do I need to know.

Unless you are thirsty, you will not seek water to drink.
Now, for people who need help, advice or guidance in a specific area of their lives and are aware of it.
Why are they not seeking help?

This is something I really want to understand myself, because I see it around me. I have a good friend who is overweight, he is around 18 years old and close to 300 pounds, it’s not good.

And this friend of mine never reached out for help, I reached out many times to help him but there was no answer back. So what makes people who need help unwilling to reach out.

Shame, pride, fear,guilt or they just don’t care? Let’s go quickly over each reason why someone is unwilling to ask for help if he needs it, and even better, if someone is offering to help them.

Shame and pride are two sides of the same coin, and one of the reasons people don’t want to reach out for help is that they might feel ashamed or too proud. Some people feel like asking others for help is admitting that they are less, they are not capable of figuring out by themselves.

Two things might cause this. People who could help you might be your peers, friends, so you feel too ashamed or too proud to ask them to help you…Or maybe these people who can help are part of your family, and you want to show that you are your own man, you can stand on your own feet and do it by yourself.

Many people have this mindset but it’s self limiting, check this out…One of the greatest NBA player is Kobe Bryant, who recently passed away, and he is known to have perfected the moves of his idol, Michael Jordan, who is the greatest basketball player of his era. Kobe had a huge ego and supreme confidence, but his ability to listen and seek out people for advice to improve was like someone who knew nothing about basketball.

Do you think Kobe was ashamed of asking MJ for advice, you think he felt bad copying every single move from Jordan? Not a second. Kobe was a fierce competitor, and he wanted to win. MJ had the formula for winning, so Kobe adopted this blueprint. There are few ways to win in life, and millions of ways to lose. If someone has a winning formula, copy it then make arrangements to make it yours. This is even more important if you are losing, if what you are doing is not working. Don’t be ashamed to ask for help. Also, don’t fear rejection, you miss 100% of the shot you don’t take. Hence Steve Jobs saying good artist copy, great artist steal.

Reading the biography of many successful people across all fields, I discovered that the best are those who can learn from others, who are not afraid to ask for help, who are able to be coached, to be guided.

This is what a lot of people get wrong, they think that the greatest, the most successful people in society are self-made. That they solve every problem from scratch. This is wrong on so many levels. The best are constantly finding what their weaknesses are and seeking those who can help them learn what needs to be learned. They are like sponges, open-minded and mentally pliable, flexible to learn new stuff from others and integrate that into their lives.

Isaac Newton, the father of physics said, I stand on the shoulders of giants, meaning, his success was built upon what scientists did before him and he learned from.

There is no shame in asking other people to help you out. We are all at different moments of our journey, and because someone knows more than you in a given area doesn’t mean you can’t outgrow them, or that you are not better than them in other areas.

Another reason why people are reluctant to ask for help is because of guilt, which is close to feeling ashamed or they don’t want to bother. This can happen for a couple of reasons, one is that you feel that you already asked those people for help and that asking again is too much.

Or that they already helped you get to a certain level and you either relapsed or need help to go higher. If you still need help from them, keep asking, or try to ask someone else who can, but there is really no need to feel guilty, what’s the worst that can happen, you get a NO from them. It’s okay, they might not have the time to help you, but don’t take it personally.

Which leads me to this next point, if you don’t want to reach out to people for help because you think you might bother them, or for all the reasons I mentioned up to this point, but you are aware that you need help, find that help on the internet or via books.

This is the road I took. Back in college, I realized I didn’t know many entrepreneurs. I couldn’t ask for mentorship or help, and didn’t have those people in my family to ask for guidance, I’m a first-generation immigrant from Africa. We don’t have the blueprint to success. So I got my mentorship from Amazon, via books. Paul Bloom, Warren Buffet, Steven Pinker, Buddha…people who are masters in their field rarely have time to mentor us, nor do we have enough money to pay them for their time.

But if you are willing to spend, or better yet, to invest your time reading, you can have the best mentors in the world giving you top advice and recommendation in any field you wish to improve. Nutrition, fitness, emotional and mental development, finance, relationship, parenting, spirituality, or any field in education, you can access the leaders in those fields via books, audio books and now online videos.

This is the era we live in, realize the number of resources out there you can use to improve your life. Everything I know about nutrition and fitness I got from reading books. Everything I know about business, marketing, entrepreneurship, I first learned it from books before applying it and gaining direct experience. 4 years ago, I started doing yoga, and like many, I was a bit shy to go to Yoga Studios. In my mind, it was something for women, not something for a fitness, basketball guy.

But I read that it could take my fitness to another level, so I bought some DVDs and started doing them at home, learning from the best right from my laptop. Now I’m ready to do a 500-hour training to get a Yoga teacher certificate. In the same manner, I learned meditation and how to improve my mind, concentration, emotions and get rid of mental poison like anger, fear, anxiety and attachment via books getting amazing results.

I’m saying all this so you understand that if you are aware that you need, or you must improve some aspect of your life, if people around you cannot help you, take some time and research, find books or videos that will show you what you need to know. Now the next step is applying that and growing.

So to summarize this video, it’s about reaching out for help. First, you need to assess what aspect of your life you want to improve, see if that matters to you and your life goals. Next, seek out where you can find help, directly through someone or indirectly through video courses, books or audio books.

It’s really up to you, we have to pass this message to people around us, that they can get out of situations they are stuck into by their own inner power, hope is not going to help, only through effort.

Thank you

Free Will & Weight Loss

Free Will & Weight Loss

Transcript:

Hello,

Free will and losing weight, what’s the connection? It’s great to know what diet will help you lose weight, what nutrition to follow, how many calories to eat in order to trigger fat loss, what supplement to take, all good, but if you cannot will yourself to eat healthy and follow a winning strategy to restore your health and then thrive physically, all this will be useless.

Some people talk about discipline, but If you have free will, what is the need for discipline, you just do it.

Willing yourself to create a healthy lifestyle means taking over all your nutritional habits and starting from scratch, fresh. This is where free will comes into play. The gist of the video is simple and crisp.

If you believe, 1000% that you have free will, that you are in control of your actions everyday, losing weight and getting in top shape will be easy for you. You can finish watching this video and prove to yourself that you have free will, or at least, you have the capacity, the power to shift control to your side.

With free will, once you decide to lose weight or get in top shape, you can will yourself to learn what you need to learn, find the right information and apply it. You can do it all.

I have always been interested in philosophy and mind science, which lead me to this mental approach to fitness and nutrition. Because it all starts in the mind, that’s step one. Back when I was in college and starting reading books, this idea of free will was exciting to me. I would challenge myself to do things outside my comfort zone, just to prove to myself how much free will I had.

And I keep practicing this muscle. It became a weapon to motivate myself at will. If I want to do something, no need for inspiration anymore, if you think you have free will, what motivation do you need, you just go out there and will yourself to just…do it.

Today, I still do unusual stuff to check my will power, going for 5 miles run at 11 pm, waking myself up at 3 am to meditate for an hour and go back to sleep, taking cold showers. I’m not doing these things just to prove myself I have free will but it does show what degrees of control I have over my mind If I decide to do something.

How much coherence do you have within what you say you are going to do and your ability to will yourself to do it? Some people say they will lose weight, gain muscle, and it’s all talk, fast forward six, eight months, nothing has been done, where is their free will?

So when you start to think and read about free will, from the latest research in neuroscience, behaviorism to philosophy and even religion, you realize the topic of free will is pretty complex than most people think.

At this moment in time, science, especially mind science, points to the fact that we as humans don’t have free will. It’s more complex, the question of free will is about degrees of free will. The belief that some people have full free will is a complete illusion.

Every action you take consciously is made prior to your decision. In other words, the majority of actions we take originate in our subconscious selves, and milliseconds later, we become aware of them at the surface of the mind and act them up. But there is more to it.

From my experience helping people lose weight and get in top shape, I have to agree that the majority of people looking to lose weight and get fit out there are not in control of their actions. Which sounds weird right, you are not in control of your actions, what does it mean, does it mean you are a robot or zombie?

Not having free will means that some of your actions in life are highly influenced by your past actions, habits and genetics, combined with the environment around you. Those four forces can completely annihilate any amount of free will you might have.

As I said earlier, think of free will in degrees, how much power of will do you have over your actions vs these 4 forces, your environment, genetics, habits and previous actions imprinted in your mind?

Some people have the ability to decondition themselves when needed, to shift the direction their lives are heading, once they realize that, you know what, this is not working for me, it’s not making my life better, I need to change my lifestyle or habits or start doing something else.

How many times have you heard this phrase, you are a product of your environment or, the apple doesn’t fall far from the tree. This highlights the power of your culture, your surroundings and your genetics in influencing your actions every day. If these influences are helping you be better, healthier and happier, wonderful, that’s great, but when it’s not the case, do you have enough will to take over?
We all know countless examples of people who break free and move the GPS of their lives in some other direction.

Now, let’s focus for a moment on the effect of habits on our free will. When it comes to losing weight, going to the gym consistently, staying away from unhealthy food, cooking healthy food, they are all actions we have to take if we want to be fit and healthy…and in the beginning, those actions have to take priority over previous habits many of us might have.

So in order to increase your free will, you have to show that you can deactivate past eating habits and start afresh. You have to start eating and living like you are not used to in order to improve your health, fitness and well being. This is the first big step to increase your degree of free will.

If habits you want to change dominates you, what free will do you have? You are the footprints in a book, and the bulk of the book are your habits, they run your life.

How many people we know who are always looking to get back in shape, but it’s only hope, every time they try it, they fail. This happens partly because they lack the strength to stop unhealthy habits and start afresh. Their degree of free will need to increase.

When I’m coaching people to lose weight, I pay a lot of attention to how they speak, I want them to develop verbal awareness, to see the connection between how they speak and how this affects their capacity to increase free will and will power instead of a victim mindset.

And many times, I hear people talking about losing weight or gaining muscle like it’s a war, a battle. People say, I’m struggling to lose weight, or tomorrow, I will go off in the gym, beast mode, or It’s so hard to lose weight, to fight off urges, temptation.

What these statements are really saying is this…you are in a battle, your will power is fighting off ingrained habits and desire to eat unhealthy and be inactive.

And neuro-science agrees with this. Habits, tendencies, our desires, our inner drives, all these are located into our subconscious and unconscious mind. And very few people have access to those hard drives deep in the mind.

On a daily basis, we are only conscious of what’s going on at the surface of the mind.
So consciously, you can say, I want to lose weight, I need to eat healthy and exercise, but subconsciously, you deeply desire to eat unhealthy food and relax, laying back is more important to you, deep down you may be hating exercising and eating healthy.

So this inner battle is between your conscious self vs your shadow, your subconscious self. And studying about the mind, one learns that the part of our mind we are aware of, is the tip of the iceberg, only 10%. Your subconscious and unconscious self is 90% of your mind.

So this can look like a battle you cannot win. Because habits are automatic, they make us act in a flash, so fast. For instance, you want to really eat healthy but today, you are super hungry, passing by a McDonald’s, you remember the food inside and before you know it, you just ate a big mac and some fries. What just happened is that your subconscious took over, your habits, built over your whole life took the driver seat.

For some people, they feel the urge, the gut feeling, the temptation to eat unhealthy even though they say they want to eat healthy. But when the temptation to eat unhealthy arises, they rationalize with logic and reasoning why they are now eating unhealthy. It’s a way to stay sane, to be in agreement with your subconscious selves. To not admit that your habits and emotions are controlling you.

And I’m not even talking about the power of your generic, which also influences the decisions you make every day. So become fully aware that your capacity to exercise your free will is constantly challenged by genetics, which is evolution, and your habits, which you have built your entire life.

Coupled with this, we are also under the influence of people around us. The environment, our parents, friends and culture want to assert control over our free will too, for better or worse.

We all know a teacher out there who influenced our lives in a major way, or a friend, or a family member, but the reverse is also true, bad influence is all around us, on tv, social media, in our family, friendship and the culture at large.

So putting free will in this context, you get to realize what Buddhism has been saying for thousands of years, life is interdependent.

We arrive in the world through a process of causation, it’s like jumping into a moving train, or better yet, a boat, and we can’t deny the fact that our genetic environment and life around us will influence the trajectory this boat is heading.

Then as we grow up, we become aware that we have the power to decide in what direction our lifeboat is going. Some people are able to gradually, inch by inch change the direction their life is heading. And as they move into a new direction, new habits develop which in turn will influence their actions every day.

It’s a loop. If you make a bad action over and over, after a while, you are most likely to keep doing it…and if you start eating healthy today, and again tomorrow and the next day, your habits will start working in your favor, it will become automatic.

The only way to change your subconscious mind is by stopping actions at the surface, before you do them and send this message back to your subconscious mind to be remembered.

This is very important to understand. Your subconscious mind, where habits and your deep desires are located, is at first like a virgin, untouched wild forest. Actually, it’s not so fresh, because as you come into the world, some trail paths have been laid down by your genetics. This predetermines some actions you will take in life.

Then every action you start to take is like building a new trail path in your mind, from your conscious to subconscious all the way to your DNA. Everything you do, taste, listen, think and read gets memorized and imprinted in this forest of your mind.

So next time you face similar situations in life, your mind will take the same path you may have taken in the past because a trail has been established before, a route in the forest of your mind. This is why it feels so uncomfortable to stop your habits, even when they don’t serve you well.

It’s also uncomfortable to start acting differently because you are setting a new path in the forest of your mind. You are going into an uncharted area. It’s way easier to go down the road you took before.

Which leads us to the biggest mental weapon we humans possess, awareness. There are many tools you can use to take control of your mind and emotions, but awareness is the biggest.

For more than 10,000 years, meditation has been taught in Asian cultures and now all over the world because it’s the practice that helps us develop inner awareness, becoming aware of our thoughts, mood and mental state. It’s like turning on a lamp torch in the darkness of the mind.

You don’t need to practice meditation to develop your power of awareness but it will help greatly if you want to increase your will power.

Neuroscience agrees with this, our desires, motivations and habits are all stored and programs at the subconscious level, where we don’t have access. But when a thought, a desire, bubbles up from the subconscious, up to the surface of the mind, for a few moments, right before we act them out, we have the power to pause and reflect, to pause and think, Is this action good, is saying this the right move, is eating this good for me.

Right there, it’s the moment where you can exert your free will. Awareness, being aware of your mind, alert and watchful is what enables you to do this and increases your free will, to not be under the dictatorship of your emotions, habits, genetics and environment.

This is why you hear the word mindful a lot today, it’s another word for awareness. Because if you are forgetful of your priorities and goals, unhealthy habits can take over at any moment.

Being aware of how your habits, desires and thoughts bubble up to the surface of your mind, you create gaps in your mind that allow you to greenlight your actions, this is what being in the present means, you are living life in manual mode, fully present and alert.

So to finish, free will is not about having complete free will or not having any, it’s a matter of degree because everything we do obey the law of cause and effect. At a macro level, it’s a universe where everything influences everything,

And at a micro level, our genetic, past habits and environment also exert some amount of influence in our action and vice versa…But the great power of awareness, being alert is what helps you increase your degree of free will. Hence some people call it waking up, wake up.

It’s up to you, thank you

Be Healthy:Do it for the kids

Be Healthy-Do it for the kids

Transcript:

Hello,

This vlog is called do it for the kids. The more I think about this, the more absurd it becomes, how come kids and children in school are never taught how to manage their mind and emotions. How come there are not taught nutrition and fitness science, how to cook healthy, those are crucial life skills.

David Benatar is a PhD in Philosophy and college professor in South Africa. He writes about having or not having kids. And his thoughts are shaking the whole field of psychology, philosophy, ethics, and religion. I read him a lot.

One subject he writes about is how so many parents and soon to become parents rarely think about the entire life their children will live after they pass away. We often think of kids when we are going to be here. But he said, when you really think about what kind of life your children will live, people rarely think that you know what, my children will experience more pain and suffering than joy and pleasure in their life.

Think about it, it’s weird to reflect on that. Benatar goes as far as to say that, when you look at human life, at a bigger scale, you find out that most people on earth suffer more in their lives than they experience happiness and pleasure. But few are willing to admit that.

I won’t go deeper into what David Benatar writes about but I wanted to start this vlog with these thoughts to make you more aware of the power you have in shaping the lives of kids you bring into this world.

Either you are already a parent or plan to be, so this video goes out to you. We all talk about making the world a better place, but it starts at home. I focus on nutrition, fitness, and wellbeing, and there is a deep health crisis in America right now. The majority of people eat unhealthy and are inactive. This American lifestyle puts a huge burden on the health care system, obesity alone costs the country 174 billion a year. Worse, you have millions of people who will finish their lives in pain and suffering, for some, major health issues start around 40 years old.

Now, I’m all about individual freedom, but it’s one thing to live with the consequences of your actions but it’s another to raise children with those same habits, hence why this video is called Do it for the kids.

What is your responsibility in the future health of your children, even when they become adults?

When I first start helping clients lose weight, I have them write down 20 to 30 reasons why they want to lose weight, the list is long because I want to make them really think and ponder about all the benefits of eating healthy and being fit. I also encourage them to read this list every day.

Most people have 3-4 reasons why they want to lose weight:
Because there is a big event around the corner like a wedding or vacation trip
Or their birthday it’s coming, Or it’s a new year resolution, Or just because they are sick and tired of being overweight and not feeling their best.

All these reasons are fantastic, but you need to give your mind more ammunition, plant more seeds. This is why you need to build a longer list. So to help them build this list, we talk about it and I share with them some of the reasons why I want to stay healthy and fit.

One of the reasons on my list is being healthy and fit for your kids and grandchildren. Would you like to be there for them with all your vitality later in your life? Being able to play with them, to support them mentally and physically, without being hurt OR do you want the whole attention of your family to be on you, in your senior years because you are sick, always at the hospital, so your children and grandchildren are always worried about your health. How about the financial burden of being sick, how will that help you and your family?

Really think about this, it’s great to look good and feel good when you are relatively young, but it’s even more important at the end of your life.

I have been coaching my mother since she retired 10 years ago.
She wasn’t overweight and ate healthy but it wasn’t optimal. After she retired, my mother had very weak bones. The doctor said she had low bone density and started to have arthritis in her hands, elbows and shoulders. At the time, she was around 55 years old. And she used to tell me how she couldn’t squeeze people’s hands because she would feel so much pain, or kneel down at church.

So I started to give her fitness and nutritional advice and she followed it. She started to lift weights, I gave her specific exercise to strengthen her hands, elbows and shoulders. She also started doing squats, lunges, all with weights, and even running full speed at the end of her daily walk at a stadium near the house.

Today, she is 66 years old and in better shape than she was 10 years ago. Her bone density increases all over her body. She also has more muscle in her upper and lower body.

When we talk, she tells me that her worst fear is suffering at the end of her life, because we all know grandparents, uncles, or aunties who are currently suffering from all kinds of physical and health issues.

So when I mean do it for the kids, by taking care of your health, imagine the tremendous burden you will save them from. And also, imagine how much better will your own well being be. How do you want to finish your life? Do you think about this?

I am very cynical about people having kids because I really don’t think people think about the life their kids will live. We are very short-sighted and think about the joy children will bring us, but how about them, in the entirety of their lives.

As a parent, you have or will have the most profound impact on the lifestyle they might stick with as they grow. Directly or indirectly. You get to be the first one to condition them, another word for brainwashing.
They will most likely learn all your habits and your perspective on life.

As you know, eating habits and staying fit is far from easy when it’s not a lifestyle yet, it’s not your identity yet. This is why I focus on helping people make those changes by starting from within, in the mind, because it’s the control center. To stop unhealthy eating habits and start new ones is difficult, you have to pay a lot of attention to your emotional state, and not green light urges to eat unhealthy.

I’m saying this so you realize that if you raise your child with unhealthy nutrition and fitness habits, you are giving them problems they will have to fight and maybe suffer from for the rest of their lives. Children don’t have the same degrees of free will adults have, so they are under your control for almost 10 to 18 years.

Again, DO it for the kids, reflect, and think on the positive impact you can have on their well being if you raise them in a household where you are eating healthy and exercise often. Children learn by example, monkey sees, monkey do.

I can’t tell you the amount of time I’m walking outside and see kids eating complete garbage, it’s sad, because the junk parents are giving to their kids is actually making them addicted. Ice cream, cookies, cereal, you are making them addicted to sugar. People tell me, but Karl, they are happy, but how about giving more drugs to someone who is addicted, it does make them feel good in the short term but how about after. That’s the definition of an enabler.

Sugar is more addictive than cocaine, it targets the same areas in the brain, the reward system, pleasure center.

Dr Robert Lustig is a well-known endocrinologist, who works a lot with children. He is a hormone specialist and teaches pediatrics at the University of California. He said in his books that the effect of sugar on kids is like giving them alcohol and that sugar for kids is a gateway drug because you are training them to seek specific dosage of pleasure which drugs like cocaine provides.

Sugar is not just white table sugar, but it’s also in bread, pasta, rice, cereal, cookies, fruit juices, and sodas.

Children do not ask to come into the world, you want them to come, so you have to be responsible and not enslave them in a vicious unhealthy cycle that is extremely hard to break. The failure rate in people looking to follow a healthy diet and stay fit is 95%. 70% of Americans are overweight or obese, exposing themselves to all kinds of preventable diseases, and you have the power to make your children join this group or the power to help them grow up with a healthy lifestyle.

Personally, I think the educational system has a major role to play in the health, fitness and well being of children, from elementary to college. Nutrition and cooking classes should be part of curriculums from middle school and up. Fitness science should be required in high school and college. It’s one thing to improve what children eat at school, for those who don’t have the means to buy their own lunch, but it’s more impactful to teach kids the in and out of nutrition science, it’s not as complex as people think it is.

Thomas Sowell, the great American economist said education is the great equalizer because public education if done well, can help someone from an impoverished family, background or neighborhood rising up in society. School can help him learn and develop important skills that his parents might not have, and thus breaking a cycle of poverty.

In the same fashion, I think inserting a rigorous health and nutrition curriculum right from middle school and up will help millions of kids break unhealthy health cycles they might be in at home.

If you want to Do it for the kids, you have to first make it happen for yourself. Make a healthy lifestyle the core of your identity, your flavor. People are living double lives out there, where a part of you wants to be healthy, sometimes you get back in shape and then you relapse again.

This is what parents are teaching their kids, be fragmented within, be divided, crave for cookies and also get some abs. Move two-step in the direction of being healthy than 10 steps in the direction of being unhealthy.

If you want to move all-in and be fit once and for all, you need to learn nutrition and fitness science. But start first by understanding how to take full control of your mindstate and emotions, so they don’t drive you to eat unhealthy. Mindstate management and increased peak wellness, this is what I teach on the video program to lose weight forever. So you don’t have to go read 100 books on nutrition and fitness. I build an entire course, over 25 hours that covers everything you need to know and what to do to lose weight and get in top shape, but we start from within, in the mind.

In the past five years, after spending thousands of hours meditating, observing my mind, and emotions from within and improving it, I see the world and human interactions in a new light, a wider lens.

Anger, depression, hate, racism, jealousy, envy, anxiety, these emotions are to be expected when mindstate management is not taught in school. Few parents teach their kids how to deal with emotions and increase their peak wellness.

This is why some biologists call humans bipolar apes, we have the potential to do good and to do bad. But it’s possible to remove any seeds in your mind of those negative feelings and improve your overall well being.

So if you are a parent, or looking to become one, ask yourself this, what legacy will you leave your kids with, what nutrition are you teaching them, what example are you setting, are you preparing them to flourish when they become independent or suffer because of the influence and habits you taught them?

It’s up to you. Thank you

Symptoms vs Root Cause

symptoms vs root cause-Fitness-nutrition

Transcript:

Symptoms vs Root Cause

Hello,

In this short video, I want to talk to you about the difference between symptoms vs root cause
And why knowing this will help you pin down where you need to apply your attention if you want to get back in shape, stay fit and make health your main ingredient.

In medicine, symptoms are physical or mental signs that together, point to an underlying issue.
In other words, symptoms point to a root cause, also called disease. Painful symptoms will not be fixed unless the root cause is addressed.

Now, let’s take this understanding and apply it to nutrition and fitness.

Over and over again, I see people who say, I have some back pain, or, my knee is bothering me, or I’m feeling tired and lethargic every day, or I get sick often…And what they do is finding ways to patch those issues and go on with their lives, failing to realize that those signs are pointing to something deeper, they are symptoms of being unhealthy and out of shape.

If you understand back health, you know that just focusing on the area where you are experiencing back pain will not solve the issue, because your pain is often a symptom of your overall fitness level, and other deficient areas in your body can be linked to your back issue. We also can’t forget about nutrition.

The same logic applies to other health issues people have, there are symptoms of the body as a whole not being healthy and fit. You are as strong as your weakest link.

We want quick fixes, we look for a pill or quick solutions to problems we are facing. Like taking Tylenol if you get a headache. Taking it once, okay, but imagine taking it every day to turn off pain. How is that any different than someone taking illegal drugs to feel good.

This is what people are doing with back pain, headaches, digestive issues, lack of sleep, all the way to stress and depression.

Instead of fixing the root cause, they want to patch up issues at the surface.

The truth is, If you fail to dig deeper and understand the root cause of problems you face, they will keep growing in the dark, in your shadow, faster if you decide to numb yourself at the surface. Because physical and mental pain are like phone notifications for us to pause, and take care of our health.

That’s why I always say, nobody gets sick or overweight overnight, nobody gets chronic back pain, chronic sleep issues, diabetes or hypertension overnight…If you pay attention to yourself, you will notice early on signals your body is sending you, you will be able to sense when your body is getting out of sync, out of shape.

Generally, people don’t fall sick because of bad luck, it’s not a magic spell, it’s science. It’s the law of cause and effect. The body you have today, the mental state you have, your fitness, your pains, are all flowers of seeds you planted in the past.

As you might know, the US and the world at large are facing a health crisis. You hear that this country or that country has a terrible healthcare system, some want the government to spend more money, obesity is rising, heart diseases, the leading cause of death is killing young and old, and worse, drug addictions are on the rise, from illegal to prescribed pharmaceuticals. But to me and many in this field, all those issues are symptoms of deeper problems modern society is facing, obesity to cardiovascular issues and the opiate crisis are not diseases, they are symptoms pointing toward mental health and lack of peak wellness.

Diabetes, hypertension, heart diseases, if you have total control of your mind, move as a unit and understand the consequence of your lifestyle, your behavior will strengthen a healthy lifestyle.

Craving unhealthy food, overeating, impulse eating, boredom eating, all these triggers are mental and lead billions of people to get out of shape and be exposed to diseases that are preventable.

Debates on fixing the healthcare system continue to stay superficial, failing to address the root cause.

Helping people develop emotional control, mind control, equanimity…you automatically take care of those potential diseases from emerging.

Peak wellness is the highest mental state you can reach, depression is the lowest state. Being normal is in the middle. People in the middle, who are normal and not sick nor depressed assume that they don’t have to work on their mental state, why fix something that is not broken.

But that’s a dicey game because you don’t know how your body and mind will react if stress you experience every day increases by a few inches.

How many people we know to be strong-minded who, facing new challenges in life, completely collapse and let themselves go. Then they become addicted to overeating, get out of shape and start to gain weight, all the way to obesity, or worse, fall into drug addictions or depressions.

I don’t know if you are familiar with Jordan Peterson, whose book, 12 rules for life sold north of 3 million copies in the past two years. Becoming a huge success in the self-help category. Yet, someone as accomplished as Jordan Peterson, a clinical psychologist, ended up falling into a deep depression and became addicted to an antidepressant.

This is a perfect example of how someone with normal mental health can succumb to mental issues.
What happened to Jordan Peterson and many people we know personally are strong reminders that we each need to be proactive, with our health, physical and mental.

Modern life is very good at helping countries and people increase prosperity and wealth.
But modern society is not equipped to help individuals being fulfilled in life, blossoming.

Being centered, balanced, at ease, that’s mental wealth, prosperity is outside, it’s material wealth.

There is a saying in management that you become what you measure, and in modern society, our focus is on the external, material wealth, GDP and appearances. But have an honest conversation with people and you see how much need there is for mental wealth, inner calm and peace.

But that’s not a conversation you see on the public stage, everyone wants better healthcare, more money. The world is infinitely richer than 40 years ago, but mentally did we make a leap? Addictions are on the rise, depression, lack of fulfillment, there is a strong case that emotionally, humans are going backward, material wealth might be increasing for some, but mental health, in large, is going backward.

People want quick fixes, let’s throw more money at it, let’s blame the pharmaceutical companies,
The big food corporations, we focus on the suppliers but fail to look at the obvious, without demand, there would be no supply. Would Mc Donald survive without people buying it, would the drug cartels survive without demands for drugs? Would people be drawn to it if they were flourishing mentally?

What is our individual responsibility in what’s happening in the world? As buyers, we have tremendous power in deciding what companies stay at the top.

So three things to take away, first, look at the root cause of issues you might have, lack of sleep, back pain here and there, knee issues, take them seriously and fix your overall health and fitness.

Second, going deeper, look at your mental state, what can you do to improve it, and reflect on the connection between your mental health and happiness.

And third, what will be the ripple effects on the world at large if individuals increase their emotional health toward peak wellness.

Health is wealth but It’s up to you, thank you.

I am not Losing Weight, What’s Wrong?

I am not losing weight, what's wrong?

Transcript:

I’m not losing weight, what’s wrong
I’m not gaining muscle, what’s wrong

Hello

From time to time, I hear people I’m helping lose weight or gain muscle or doing it by themselves express how something is wrong because they are not making enough progress, at least as quickly as they think they should. And this leads many people to lose patience, start cheating on their food and slowly relapse in their old nutrition habits.

If I know those people, what I tell them is, think about how many years you have been eating unhealthy and didn’t proactively take care of your body and health, 10, 20, 30 years of bad eating and now, after 2-3 months of changing your nutrition for the better you want to quit, you are tired of it already.

People spend all this time gaining weight but if you tell them, you know what, realistically, it will take you one year or two to get in the best shape of your life, and then almost three years to make this new lifestyle part of your identity, of your flavor, many people hearing this will not sign on, they will have to be super unhealthy to make this shift, or they will postpone it to another time.

But fortunately, you may not be one of those people, because people and others are a generalization, the crowd really doesn’t exist, we are all unique individuals. So just understand that even if you are following a good nutrition plan, doing everything the right way, from eating to exercising to working on your mind,You might hit some roadblocks where it seems like you are not losing weight as fast anymore or gaining lean muscle mass as quickly as you did in the beginning.

But that’s okay, there are many reasons why this can happen, let’s go over them quickly. I go over them in more depth in the video program Lose Weight Forever.

In the first few weeks of following a healthy lifestyle, you might lose more weight because the bulk of it will be water weight. When you stop consuming a lot of carbs and sugar, you are turning off the hormone insulin, which leads the body to retain more sodium, which in turn increases water retention in your cells and tissues. Reduce your carbs and sugar intake and see how less water you feel like drinking. So a lot of weight you lose in the beginning might be amplified by losing water weight.

Next, you might not lose fat as much later on… because your calorie deficit is not low enough. Let’s say you start your weight loss journey with a calorie deficit of 500 calories a day. But then, a couple of months later, you hit a roadblock, try decreasing your calorie by another 200 calories. Some people adopt a calorie deficit of 1000 calories below they Basal Metabolic Rate, which I think is good for many people looking to lose weight. A calorie deficit triggers your body to use your fat cells for energy, hence burning fat for fuel.

Or you might hit a hormonal roadblock, meaning, your body has been used to be overweight for so long that your baseline weight is being overweight. So when you start to lose weight up to a certain level, your hormonal system puts on the break because it thinks you are starving yourself, even though you have all this extra energy in your fat cells to be unlocked.
Your metabolism slows down, so you have to stay patient here, keep eating healthy and exercising and your weight will continue to go down, maybe not as much as in the beginning but you will keep progressing.

For those of you who are looking to gain lean muscle mass, you might hit a roadblock for many reasons.

One can be that you are not paying enough attention to your recovery. As your intensity and the amount of weight you lift increase, optimal recovery is crucial. Are you sleeping enough, are you eating enough, are you allowing enough resting between gym sessions for super-compensation to take place.

Another reason for a roadblock might be that you have to switch your reps, sets and how you are doing some exercises. Hitting your muscles at different angles can help stimulate growth.

Another common reason why some people find it hard to gain more muscle is that they are simply not lifting heavy, or the intensity is not where it should be. And I see that all the time in the gym, people coming and acting like it’s a night club, talking to their friends, taking long breaks between sets, barely sweating, don’t be that guy. You want to maximize your time in the gym or at home training, make it as intense as possible, it’s the best way to stimulate muscle growth.

Or, maybe you are doing too much aerobic cardio, which can slow down your muscle growth.

And last but not least, you might not be eating enough food overall or proteins specifically. This for me was the reason WHY when I started to lift weight in college, I wasn’t seeing good results. The intensity and all other parameters were checked but I realized I wasn’t eating enough. And this is common with people who are naturally skinny, they don’t feel like eating a lot. So I had to push myself to eat, eat and eat. And boom, I started to see amazing results and reached my goals.

In both cases, facing roadblocks losing weight or gaining muscle, look at these elements I mention and see how you can take care of them. What I didn’t talk about, for those of you looking to lose weight is that maybe you are not actually eating healthy. Cheating here and there is one way to make it impossible to lose weight. So take a good look at your nutrition, be honest and see if you can make it better, one cheat day a week and 6 days of clean eating.

And to finish, understand that Incremental progress is the blueprint to success, we are so used to see big body transformation or those total home makeover that as a society, we got used to big changes, but if you look at history, changes happen very slowly…

For example, in the 1960s, scientists and presidents said that by the year 2000, most wealthy countries would run on solar energy, yet today, in 2019, solar energy accounts for less than 5% of energy sources on the planet.

In almost 50 years, solar energy increased by only 2-3%. So reflect on this, change is very very slow. The good thing is that losing weight or gaining muscle is actually way faster in comparison to the example I just gave.

So develop cool patience, not fake patience where you are boiling inside, cool patience is enjoying every step toward a healthier version of yourself, mentally and physically, because inch by inch, if you are mindful, you can see you are feeling better and looking better, stronger every day. This is why I say the mental aspect of losing weight is 99% of it. The missing link.

Enjoy the process that makes you great, the small victories, don’t panic when you hit a wall and stagnate for a few weeks, assess, stay on the road and keep driving.

It’s up to you, Thank you

Change from your center

Change from your center-Lose Weight

Transcript:

From your epicenter.

Hello, this video topic is on one superpower to improve your health, start from your epicenter.
The gist of this video is this, it’s more effective to change from your root, your center than from the surface. Easy to understand but not easy to do. Because there is a difference between the most effective way and the easiest way to do it.

The issue is that people look for an easy way to lose weight or gain muscle, which is the least effective way to do it, hence why 95% of people dieting fail. And the irony is that by failing year after year, it actually looks like people are taking the hardest road by looking for an easy way. Instead of starting from the root and losing weight once and never go back again, you fail again and again and again.

First, ask yourself this question, where should you apply your energy to get the biggest return on your health, fitness, nutrition and overall well being? This is what everyone thinking of getting in top shape should ask themselves in the beginning.

Ultimately, there are two ways to change in life, one is from the surface, and the other is from the center, from within. You will get results with both options but the failure rate is not the same. The failure rate from changing from the surface is 95%. Whereas changing from your center is transforming yourself, like graduating a class, you cannot go back again.

If you look around, observe and listen to people looking to lose weight, gain muscle or stay vibrant as they age, here are questions they are asking:

  • How to lose weight fast
  • What is the best diet to lose weight
  • What is the best fat burner supplement
  • Does drinking warm water help lose fat
  • How to gain muscle quickly
  • How to put on lean mass
  • What is Michael B Jordan workout plan
  • What is the best supplement to gain muscle
  • What is intermittent fasting or Keto

All these questions are valid, but how effective are they, or better yet, does spending your energy finding answers to these questions help you lose weight once and for all, help you stay fit and vibrant?

From experience, I think people, unknowingly, are missing the forest for some trees.

Because the core of changing in life, such as improving your health and fitness is changing behavior.

If you are looking to lose weight, if you are overweight, or trying to gain muscle mass, you are looking to change your behavior, and this is the domain of the psyche, the mind, the missing link. The most important element helping people stay in shape, fit, decades after decades is their behavior, which is controlled by the epicenter, the mind.

I’m not saying knowing which diet will help you lose weight is not important to know, it is, but that’s secondary. A 360 approach to improving your nutrition and fitness has to start with your mind and even deeper, at the core of your emotional center, your heart. Ancient Egyptians called it the intelligence of the heart.

You have to be all in toward a new way of living. Move as a unit, be in the driver seat, manually shifting, not automatic.

That’s step one, step two is turning off unhealthy eating behavior, not outside in your actions, that’s ineffective, you have to do it mentally, where they originate, go to the source. And this requires you to become more aware, alert and mindful of your inner life, your mental life.

You start to see how to react to the environment and how this affects your mental state and your ability to eat well or not. Then you assert control, over your environment. Again, this is not done by saying, this person or that situation is badly influencing me. Nope, it’s all in your mind.

Then once you asserted control over negative influences and thoughts associated with your old lifestyle, you simultaneously start feeding new thoughts, new desires, toward health, toward fitness, toward peak wellness.

One unhealthy thought has the potential to generate more unhealthy thoughts. Healthy thoughts, generate more healthy thoughts, so you then become a gardener, in charge of building a fresh ecosystem, in your mind which your thoughts…and in your heart, with your emotions. This will naturally bleed in your actions and lifestyle.

This is what I mean by changing from your epicenter, in the eye of the storm. This change will have a long-lasting effect on your identity and make it a breeze to exercise, eat healthy, go to the gym on the regular because it becomes who you are.

You see, superficial changes from the surface are like spray painting mango fruits to look like apples. That’s what people looking to lose weight without taking care of the mental part are doing, jumping on all kinds of diets, losing weight, and relapsing. Don’t try to spray paint the mango tree to look like an apple tree, remove the root and plant a real apple tree. Don’t try to look like an athlete, become one, make that part of your lifestyle. From…..your….epicenter.

Think of this, if you want to stop a tree form flowering, if you start by cutting the flowers, cutting the branches, and then leave, they will grow back, more so this time, this is called pruning.

Ancient Greeks understood the importance of changing from your center, from your roots vs the surface. I’m sure you heard or saw the legendary Hydra creature, the mythical animal with 3,4 sometime 6 heads. Worse, every time you cut one head, it grows back.

The only way to conquer hydra is the cut the roots. It’s the same with habits, your nutrition and fitness.
Your body and life is the result of your actions, thoughts, state of mind, emotions up to today.

The new you require a new software or a radical update. You cannot expect a new you with the same old software that made you overweight, unhealthy or out of shape.

This is why Einstein famously said we cannot solve a problem with the same kind of thinking we had when we created this problem. He said it’s the definition of insanity. I wouldn’t go that far, it’s just that we are not used to investigating our mind, emotional state and taught how to develop it. These important skills are not taught in school or by our parents.

So in conclusion, Your outlook on life has to change, and in order to do that you need to:

  1. Increase your level of awareness, become less mechanical, more mindful of your mental state and triggers…
  2. Reevaluate and articulate your goals and priority in life
  3. Clean up your mind and upgrade it, toward peak wellness
  4. Understand your infinite potential to adapt and morph
  5. Increase your wellness IQ, about nutrition and fitness
  6. And remember, Change from your center, not from the surface.

It’s up to you, thank you.

Can Stress Make you Fat?

Can Stress makes you fat?

Can stress make you fat?

Hello, today’s vlog is about stress and gaining weight. Stress is one of the biggest factors why billion of people are overweight, obese, and facing painful diseases. Nobody is immune to this, every man has a breaking point.

Yet, people don’t take this enemy seriously, you hear people look for what’s the best nutrition plan to follow, what’s the best fitness plan, but how about, what are the triggers that make you eat unhealthy and gain weight, how about those triggers.

What is the correlation between stress and unhealthy eating, what is the correlation between stress and your ability to eat healthy every day and stay active by exercising at home or at the gym regularly?

Again, it’s great to learn what diet will help you get back in shape, keto, low carbs, Atkins, carnivore diet, intermittent fasting….wonderful, great…but if you don’t prepare to deal with enemy number uno, stress, you will join the 95% of people who fail at dieting or getting fit. This failure rate is so, so high, that if you are really serious about getting fit and adopting a lifestyle once and for all, make it your flavor, you have to deal with stress right away.

I can’t tell you the number of people I see eager to lose weight but because they are not taking the stress problem seriously, In my head, I know they are already defeated, it’s just a matter of weeks before they throw in the towel.

And this is why I emphasize so much dealing with stress, being proactive with it, because it will increase your will power and allow you to manually take control until new healthy habits set in.

I personally didn’t take stress seriously when I started to prioritize my health, fitness and nutrition. Back then, I was in college and had a lot of free time. Fewer things to worry about, so stress wasn’t on my radar at all.

Then after college, once I started working and then helping people get in shape as a side job, I started to realize how many of them were under a lot of stress from their jobs and life in general. Back then, I was in my early 20s, and most people I was coaching were in the 30s and 40s.

Besides helping them get in better shape, it was a great learning experience for me because I was able to project myself in the future and see what life was like from their viewpoints. This is when I realized the importance of stress in staying in shape and started to learn everything on this topic.

Today, I talk about doing yoga and meditation all the time to my friends, family, and people I’m helping but this started from understanding the impact of stress on human life, physically and mentally. I guarantee you that if you read what I read, you would come up with the same conclusion I had. Which was, wow, I really need to find a way to deal with stress, proactively every day so it doesn’t build up and create problems in my life.

Look at the top 10 leading cause of death in the United State, stress is one of the main factors
Look at the top 10 health reasons why people miss work…stress is one of the main factors
Look at why there is an epidemic of drug addictions in the country, stress is one of the main factors
Look at the mercurial growth of depression and anxiety in America…stress also plays a role
There are literally books and groups out there for Mothers on Xanax, because women are twice more likely to get depressed…stress is one of the main reasons why. And relevant to this vlog, 225 million Americans are overweight or Obese, stress definitely plays a role here.

From experience, I think one of the reasons people don’t want to think about the impact of stress in their lives is that, unconsciously, we believe saying or admitting we are stressed is being soft.

People think that being stressed is just the way it is, it comes with working hard and pushing it in life. At the end of the day, why live if the whole experience of being human is peppered and contaminated with stress all along and you don’t want to take care of it.

One of the motto of the website is being at ease because I think it’s a better term than happiness, but you can never be at ease if stress is bothering you. Are you comfortable being stressed, anxious, and not able to really be at ease, calm, feeling healthy, centered, and balanced?

Now, getting back to losing weight and staying fit, research is conclusive on this connection, stress makes you fat. Let’s get more technical on this.

The body, more specifically, the nervous system has two modes of operation, one is called the sympathetic nervous system, the other is called the parasympathetic nervous system. Think of a car that can either be on resting, relaxing around the city mode or on war, snow, mountain, alien invasion mode…This is the same with our nervous system, which is connected to the brain. actually, the brain is the end of the nervous system, it’s the control center.

You may have heard this term before, fight or flight, or an updated one that is fight, flight or rest and relax. These behaviors are the external effects of what happens to us when one of the two nervous system modes is operating.

The sympathetic nervous system is active when you are fighting or running away from a threat. Back twenty thousand years ago, that might have been a neighboring village attacking your tribe or being chased by a tiger, or hunting.

Today, this system is activated when we are anxious, worrying about our future, or about something at work that we need to get done asap, or worrying about our career, this next job position we want to get…or when we get sick, or when there is a problem in relationships we might be in, or family issues we need to deal with…You get the picture, every time there is something difficult that bothers us and we need to deal with, the nervous system has to switch to sympathetic to help us take care of these problems.

It’s like switching a car system from road to mountain mode, but this is costly.

When the nervous system switches to sympathetic, a whole chain of events happens inside the body.
Heartbeat increases slightly or through the roof, blood pressure increases, stress hormones like adrenaline, cortisol, and dopamine are released in the bloodstream, alerting every cell in the body.

The immune system takes a backseat, meaning it becomes less effective because the immune system is there to help us live another day, whereas stress prioritizes surviving now. The more stressed you are now, the less optimal your immune system will be.

This is crucial to understand if you really want to understand the connection between stress and gaining weight and not let it dominate your life.

Being stressed, we are more likely to reach out for sweets, snacks, carbs and unhealthy foods in general, because these types of food are ways to cool off, to make us feel good right now. Whereas following a healthy diet is about balancing feeling good now and tomorrow, being healthy today and tomorrow.

So a person under mild to intense stress will be more tempted and susceptible to succumb to eating unhealthy food than someone who is not as stressed. Especially if a healthy lifestyle is not part of their identity yet.

Stress also impacts your decision making, it clouds your judgment, not that you cannot think straight but you will rationalize decisions made under stress. Hence people always have very logical excuses as to why they are not able to eat healthy every day.

Now, before I speak about the parasympathetic nervous system, which is the mode when you are relaxing, resting and basically able to plan for the future, there are some few things left about the body under stress you need to know.

Evolutionary wise, the main mode we operate from is the sympathetic nervous system. Lower organisms, which we inherited part of our nervous system form, were built to first and foremost survive.

Which means, the most ancient part of our brain and nervous system is called the reptilian brain, and this bad boy is all about surviving.

One biologist said this, basically, our first mode of being is stressed, survival mode is number one. Look at a baby coming outside the womb, his mindset is to survive, he is not coming out laughing, he is crying all day every day for attention.

But we have the possibility to release the breaks, and switch from surviving mode to relaxing, resting and then striving, flourishing in life. This is basically the history of human evolution, we can come in and build our future.

Getting back to gaining weight and being healthy, you have to understand this. The more stressed you are, the harder it will be to eat healthy and switch to a healthy lifestyle forever.

And I know, there are some people out there always saying, but I don’t feel stressed, I’m good. So why are you overweight, gaining more weight and can’t take care of this?

It’s either, you don’t care about being overweight or obese, which to me sound self-destructive
Or you don’t have the will or knowledge to lose weight.
Or because you fail to prioritize your health and allocate time to improve it.

In all this case, I think stress is part of it because it makes it hard for us to control our behavior. Stress can make something easy as difficult as performing a surgery.

Take some time, sit down and think about this, how difficult is saying, you know what, from today on, I really need to take my health seriously, then spending a total of 20 hours learning basic nutrition and fitness science and then, the most challenging part, adapting your behavior to this resolution.

If you are at ease, centered and balanced, this should not be a problem, I’m not saying it’s not going to be challenging, I’m saying, you faced more difficulties in your life than switching your nutrition so you can look and feel better.

But this can become extremely hard if you don’t reduce your stress levels. I will share with you in another video what I have done to take care of stress in my life. Be proactive with stress, don’t let it build up and destroy you, zap your mojo and capacity to adapt.

It’s up to you. Thank you

Curvy-Fit vs Curvy-Fat

Curvy-Fit vs Curvy-Fat

Curvy-Fat or Curvy-Fit

Hello,

In today’s video, I will talk about one of the biggest misconceptions in fitness and health, related to women. The idea that some women believe they can only be curvy with being fat or overweight, worse, that some think they are naturally thick boned but not actually overweight.

If you want to age with grace, stay healthy, and improve your fitness, you have to be aware of this myth and not fall into this thinking trap.

I wrote this video from experience, talking to women I helped get in shape and for relatives, friends, and people that this video might help.

Before diving in this topic, I have to say that, when it comes to aesthetics, beauty is indeed in the eyes of the beholder. But my focus is health, and that’s pretty straight forward, being curvy and fat is unhealthy.

A great aspect of the United State culture is that, even though 70% of the population is overweight or obese, women are more into fitness than a lot of countries around the world. There is probably a bigger culture of sport in women here in the state than in any other culture.

Yet, many women are not into lifting weight, even though this has changed a lot in the past 10 years. The discussion I have with many women looking to lose weight is this…But Karl, I will lose all my curves and look skinny.

Now, back 20-30 years ago, being a skinny woman was not bad in some groups of American Society. But today, being curvy is a fitness goal all across the board. Just look at the top Instagram women account in fitness.

Here lies the problem, many women are satisfied with appearing curvy, without caring about the nature of those curves, is it muscle or is it fat, and why should they care?

You should care because if you are only interested in how you appear, you might be sabotaging your health now and in the future. Being overweight and obese exposes you to a plethora of diseases, hypertension, disease, heart failure, cancer, knee, back pain, hip replacement later in life…

If you only care about looking the part, fine…but if your health matters to you, don’t deceive yourself.

First, let’s check this idea that if you lose weight, you will automatically lose all your curves and become skinny. That’s a lie. And you don’t have to spend too much time breaking this myth because today, Instagram and many people in our lives are proof that you can be curvy and fit, curvy and healthy. It’s not either-or, you can have both.

Second, what is the difference being curvy fat or curvy fit?
Number one, curvy, and fat means your body fat percentage for your height puts you right into the overweight or obese BMI chart.

Google Image the BMI chart, that stands for body mass index. In it, you can see where you stand, you only need to know your current weight and connect it to your height.

But this chart doesn’t take into account your body fat percentage, which makes the difference between a woman that is fit and curvy and another one who is curvy and fat.

So Next, you want to google image body fat percentage estimations. Look at these pictures and check which body type is the closest to you. A woman who is fit should have from 18% body fat to 23% body fat. 23 to 25% of body fat is okayish, above that you are not fit anymore, trending toward being overweight and obese.

There are specific machines that can help you assess your true body fat percentage, check your local gym if you want to get better measurements.

When you look at someone like Jennifer Lopez, Eniko Hart, The Bella twin, Whitney Simmons, or Michelle Lewin, you can see how they have all the curves and then more yet, flat stomach and overall, lean. That’s because their body fat percentage is below 23%, closer to 20%, yet they have a curve because of muscle mass.

This is it, in order to be fit, healthy, and keep your curve, you have to eat well and add lifting to your workout, lower and upper body.

It’s far easier to say, well, I don’t like to lift weight or don’t know what to do, so I rather stay curvy and look the part. If that’s your choice, great, but understand you are in an unhealthy range and exposing yourself to preventable disease.

Diabetes, which is common among overweight and obese people cost about 16k dollars a year, in term of medical expenditure. We are not even thinking of the mental cost of being sick.

Now, before I finish this video, let’s go over another fitness myth linked to women being curvy and fat yet being okay with it.

The myth of being naturally thicked boned. Some women out there, unconsciously believe that naturally, genetically, they have heavier, thicker bones than other women, not because of the extra fat but because of their bone density.

Naturally, some women do have more muscle mass than other women, which can make them carry less fat. But this doesn’t last long, around 26, 27 years old, if you have not been proactive with your health, eating healthy and staying physically active, your muscle mass will waste away rapidly, before you know it, you will gain fat and continue to do so in your 30 and 40s.

The thick bone myth is so absurd, yet, millions of women and men believe it. Understand that the body does not like to waste things away. Your bones adapt to your lifestyle. If you are not in an environment that stimulates your bones, like living in the African jungle twenty thousand years ago or lifting weight and exercising today, your overall bone density will waste away as you age.

Which is why so many women face osteoporosis and fractures as they get older, because of having weak skeletal structures.

The same way muscles grow because we stimulate them, bone density also grows by external stimulation. No women are walking out there with high bone density and not working out, don’t fall for this.

And finally, I have to highlight one problem destroying the health of black women in America and around the world. For some reason, many have accepted the fact that being overweight or obese is the only way to be curvy. And since many are getting positive feedback from men and society, they keep going with it.

If you are my friend, daughter, a client, or relatives, there is no way I can agree with you that, you know what, it’s okay to be overweight, fat and curvy, just love yourself. Keep eating the way you do. That’s like saying to a friend who is addicted to drugs that it’s okay.

In the end, these women are putting their health at risk, and if they are parents, what are the consequences on their family, of them eating unhealthy and worse, getting sick because of it.

It’s possible to go from overweight and curvy to fit and curvy, but first, you have to lose weight, lose fat. Which means you will go through a period of losing your curves.

This happened to some women I was coaching. And I had to remind them that this was a transitional phase because we have to stay focused on one goal at a time. You can’t say, I’m going to keep all my curves, mostly made of fat, and then build muscle. This will lead you to gain more weight in total and expose your health.

You have to slim down first and then, after reaching a healthy, normal body weight, which is key here, we are prioritizing your health…you can then keep a good diet while building lean muscles to get all the curves you want.

If you are a woman on Instagram these days, there are 1000s of women out there who are fit and curvy with super healthy lifestyles. But it comes down to you, your beliefs, and what you want out of your life.

It’s up to you, Thank you.

Fitness @ Home vs Gym

Fitness at Home vs Gym

The GYM or nothing?
It doesn’t have to be like that

Hello, in this vlog, I want to talk about the fact that for some people, it’s either, they have access to a gym or they don’t exercise and do nothing. This is super relevant to the times we are right now, with so many of us stuck at home and every gym around the country closed.

Talking to many friends and family, I hear some people lamenting that they can’t stay in shape and active because their gyms are close. In my head, I’m thinking, wait a minute, who said, you can’t be in great shape without the gym?

Let’s unpack this. The first reason why so many people choose to not exercise if they can’t go to the gym is to hide the fact that they are not all in, within, so if the stars are not aligned the right way, if the gym is not open, they cannot stay active and fit. This excuse is basically a copout.

The second reason is that millions of people out there are not used to actually exercising at home, they don’t know what to do, we can still say it’s an excuse to not stay active but I don’t think so. I think some people are still not totally all in with a healthy lifestyle. And the environment plays a big factor in helping them tilt the balance and stay active. So the combination of not knowing how to exercise at home plus not being used to it can be enough for you to just lay low and gradually get out of shape.

This second reason is connected to the third reason why some people can’t stay in shape by training at home. Boredom. Some people find it hard to be excited to exercise at home or run outside.

On the topic of running outside, I really understand it because, for the majority of my life, I hated running for the sake of running, I thought it was the most boring way to exercise and get active.

I rather run while playing a sport, basketball or soccer. Because the focus is not on running per se, you are playing a sport, it’s more dynamic.

Many of my friends who are into basketball or just pure fitness, bodybuilding, also hate running outside or find it uncomfortable, unless it’s doing it as a warm-up for basketball, football or soccer.

Anyway, let’s put running outside, aside for a minute because the main point of this video is to give you more options to stay fit without going to the gym. You can stay in tip-top magoo shape without ever stepping a foot into a gym.

As always, I should remind you that fitness and nutrition, being consistent with it is not possible if step 1, the mind is all in, it’s 99% mental.

Now, it’s 1000% possible to never go to the gym and be in excellent shape, no matter your age, sex, or your current level of fitness. I did it for 7 years.

In college, we had access to huge college gyms, it was heaven. But after college, before finding a job, I wasn’t thinking of subscribing to a gym in New York, it was too expensive. Then when I moved in with roommates, we had more space in the apartment. It made sense for me to keep my fitness by working out at home.
At first, I thought I was going to exercise at home for a couple of weeks if not months then get a gym membership. Next thing you know, I started to appreciate the benefits of training from the comfort of my house.

  1. I had close to the same results I was getting in the gym
  2. I was saving money and time. Imagine the time spent going to and back to the gym.
  3. There was no waiting for someone to use a machine or equipment. You can also play your favorite music on the speakers and watch TV.

So I ended up doing it for 7 years, from 2012 to 2019. Once I started working, I realized quickly that exercising at home was a great hack. Because I see so many people who are so tired after work, spending considerable time going to the gym and home after. Speak to people and see how many miss the gym because of commute time.

I didn’t have crazy equipment at home, it’s an apartment, I have some good amount of space but not a full empty garage or basement like many of my friends back in the south or west coast.

Here are the basics you want to know to design your workout from home, or at the gym.

Divide the body into three parts, upper body, lower body, and abs. Or pushing muscles of the upper body, pulling muscles of the upper body and legs.

If you allocate three days a week to exercising at home, you can achieve and maintain a great physique your whole life. You can also add some cardio or just do aerobic cardio three to five times a week if your first goal is to lose weight. Aerobic cardio is the go-to fitness strategy to lose fat because it targets the energy system that maximizes fat burning the most.

Examples of aerobic cardio exercises are walking, jogging, biking, or some slow-paced jump rope. Each of these exercises can be done without access to a gym.

Now, If you want to build lean muscle mass, you can mix your workouts at home. This is what I have been doing for 7 years. You can choose to walk or jog outside from forty minutes to an hour twice a week and take another three days for bodyweight exercises. This was my baseline fitness schedule.

Over the years, I modified my home workouts as my understanding of fitness grew. A big upgrade was adding yoga on days I didn’t lift weights. So let’s say I was training three times a week at home. Monday and Thursday would be upper body, pushing and pulling muscles.

Then Wednesday would be legs. So Tuesday, Friday and Saturday, I would do 30 minutes of yoga, then 30 mins of jogging outside and then come back for 10 mins of abs. Boom, that’s a powerful week. For 7 years, I didn’t go one week without following this routine.

Some weeks I only did the weight body exercises, so 3 training sessions, other weeks, I only did yoga cardio and abs. I adapted it by seasons, with time available and mixing it with basketball tournaments back in Jersey and New York.

Usually, when spring comes back, I start playing more basketball tournaments, so I reduce my cardio and lifting to have enough energy and be fresh for basketball games.

OK, I just gave you an overview of my training routine at home without going into specific workouts, which I will do in another video, there are also a ton of people sharing home workouts online, on Instagram and youtube. What I wanted to share with you is that you can totally be fit and healthy without going to the gym.

Now, some people love the gym and can’t do without it because it gives them so much more, and I truly understand that. But never forget why you are doing this, you want to be proactive with your health, fit and vibrant. If you cannot access a gym for weeks or years, you can still stay fit and healthy.

Now, before we finish, we must talk about the mental aspect of exercising from home, which is the missing link between those who can consistently train from home and those who cannot.

Millions of people out there hate training at home because they simply don’t have the motivation. Going to the gym, having your gym clothes ready, the scenery of the gym, being surrounded by other people exercising, I get it, it’s better than being alone at home.

But I see training at home as mental fitness, besides all the benefits I talked about earlier, being by yourself, motivating yourself to switch from your bed or couch to beast mode and sweating is far from easy. You have to fight off boredom and self-motivate, ignite yourself.

Going to the gym is like going to the nightclub, it’s easier to dance and move around in the night club then doing it by yourself at home. But it’s a skill we all need to develop, being able to flip the switch at will. Because this mental ability will translate to your nutrition, and even better, it’s a way to assert dominance at home, at your home base, HQ.

I say it all the time to clients, the real battle is at home. Home is where people spend the majority of their time, home is where people gain weight, home is where people get out of shape, become unhealthy. For billions of people out there, home is where their inner cookie monster personality resides, he is in total control there.

If you really, really want to sustain a healthy lifestyle, you need to claim back your home territory and set new standards of living. Make it your church of health. Your healthy personality has to be in the driver seat when you are home, this is a must. And exercising at home is one of the best ways to make this happen.

Whether it’s in your garage, basement, living room, or kitchen…the more you can consistently train at your house, the more united toward a healthy lifestyle you will become, within. Because inside your mind is the True home you want to take full control first. That’s step one, 99% of it is mental.

When you are comfortable training at home, you are setting a new vibe, eating healthy will be easier as well because the vibe coming from training at home is already in the air, you are more likely to stay congruent by eating healthy.

It’s up to you, thank you.

Cancer is Also Natural, So What?

Cancer is also Natural, so What?

Everything is natural, cancer is natural,
the coronavirus is also natural, so?

Hello,

From time to time, I have conversations with people about life in general, how we can improve ourselves and many of those conversations lead to fitness, nutrition, and mental health.

But sometimes, I am told that people cannot change, because it’s their nature, so if someone has a sweet tooth, that’s it, it’s who they are, we should just accept it. Or if a person gets angry often or depressed, we should accept it and support them because it’s part of their nature. Someone is a drug addict, hey, that’s his nature.

This type of answer always sounds illogical to me because saying it’s your nature as I way to not improve yourself is a cop-out because if you really think about it, everything in this world is part of nature.

Better be honest and say, you know what. I don’t want to change who I am, as currently constructed, I’m fine like this. But saying it’s your nature so you cannot change, that’s a copout.

The coronavirus is part of Nature, cancer is part of nature, diabetes is part of nature…So saying you don’t want to change or improve yourself because you are who you are is self-limiting and deceptive.

Being fit, healthy, happy, mentally flourishing is also part of nature. Everything that is possible in the universe is part of nature. But because it’s part of nature doesn’t mean it’s always good for you. We have the power to reduce downsides and increase upsides. Through our actions, we can go toward more suffering or more happiness.

And that’s the beauty of being humans, the freedom we possess allows us to improve, we are not fixed.

But this freedom also means that nature will cooperate with us in any direction we choose to go. If you want to eat unhealthy and stay inactive, nature will cooperate and help you, that will become your nature, if you want to be miserable, nature will cooperate with you and provide you more opportunities to be unhappy.

If you want to work hard and become successful at what you do, nature will cooperate,
If you want to be healthy and vibrant, nature will also cooperate.

Whatever you choose to do and become, nature will cooperate.
Now, here is the twist…Nature will cooperate with you… but are you cooperating with nature?

By that I mean, there is a way to move in the world by going in the same direction nature is flowing.
You can swim against the streams or float with the stream. Nature has ways for us to move that creates the least amount of suffering and resistance in our lives, this is what the essence of the TAO is all about.

Tao means the way, a way to be so in tune with nature that our behavior flows with it. We are in sync.
Applied to the body and mind, harmony and sync are what we call being healthy.

And if you reflect on this, you see that whenever you are out of sync, you can feel pain…a headache, a toothache, back pain or worse…those are notifications that we are not in harmony. And as soon as we fix these issues…we are back in sync and everything feels right and pleasant.

If you play sports, you might understand this better by what athletes call being in the zone, it’s a surreal feeling. You feel like everything is flowing, you are in perfect synchrony.

You can eat enough to be healthy, that’s flowing with how your body is supposed to be.
You finish eating and you feel satiated, not full, not bloated, not drowsy.

Or you can swim upstream and overeat and become fat, obese and sick, that’s also nature but here, you are going against natural laws, hence suffering from it.

From a higher vantage point, we can see that being in sync with nature is what science is about, discovering hidden laws of nature, creating technologies following those laws and improving our lives.

  • By understanding gravity, we can fly airplanes today
  • By understanding electricity, we have light
  • By understanding thermodynamics, we have cold air in casinos in the deserts, I love me some Las Vegas
  • By understanding nutrition, you can be healthy, strong and vibrant
  • Remaining a kid is natural, so is growing up
  • Being immature is natural, so is maturing and going beyond, blossoming
  • Being overweight is natural, so is being fit and healthy

Tao means the way, it’s up to you to cooperate with the laws of nature, get in tune with nature around and within you, or go against it. In either case, nature will cooperate with you because you are part of nature, it’s one uni-verse, we all parts of one super-organism.

It’s up to you, thank you

Money Prime, Lowest health

Money Prime, Lowest Health

Money Prime, Lowest health

Hello,

In this video, I want to talk to you about a paradox, how for many people, when reaching their financial peaks,
the top of their earning range, many people find themselves in terrible health.

This is a topic I bring to clients, friends, and loved ones who are below 40 years old. I want to help them understand that now that they are still young,
it’s the best time to adopt healthy lifestyles, increase their Wellness IQs and create healthy habits.

Preserving your mojo and vibrancy now so you can fully enjoy the fruits of your labor later in life, so when the time comes when you are making the most money, you can really enjoy it. Most likely, in your 20s and 30s, you will be climbing the ranks at your job, either working for yourself or at a company.

If things go well, you will most likely reach your peak earning range in your 40s and 50s.
Yet, look around and it’s the age where billions of people start to experience massive health issues.

Now you have some real money but your health is compromised, worse, your life could be cut short.
Surgeries here and there and taking all kinds of pills to manage your health.

We know about the physical consequences of diseases like diabetes, cancer, hypertension, being overweight or obese, back pain and so forth,
but what are the mental effects. Worrying about your health will always be in the back of your mind.

And that’s a tragedy, I always keep in mind that, I need to be ready to savor my earning prime, I’m walking toward this road healthy and vibrant.
I can enjoy life now and later if more money comes or doesn’t come.

My health is my number one priority now, and this takes care of my future health. Because every action we take in the present is planting seeds for the future.
It’s the law of cause and effect.

When it comes down to it, before you think of following this diet or that diet, and this fitness plan,
some deeper understanding needs to take place, so you are making sure, you are not going to fail, again, or relapse after getting in shape and eating well.

If an emotional understanding of being healthy is not developed while you follow a new diet or fitness plan,
you will most likely join the 95% of people who quit before reaching their fitness goals or relapse shortly after. The mind is 99% of it.

This is just another way to help you understand the ripple effect of your current thoughts, desires, and actions in the future.

Why not feel good now and later in your life?

We love to talk about our 401K, how much we are saving, how we plan to buy some real estate and our dream house,
go on those wonderful trips around the world, but how many people do you hear talk about being healthy in 20-30 years, fit and vibrant?

What we often see is people working hard their entire lives and when they are older, in their 50s and 60s, their health is so compromised,
they can’t truly enjoy what they earned. So people around them, their children enjoy it.

It’s up to you,

Thank you

Karma Yoga & Your Health

Karma Yoga & Your Health

 

Karma Yoga & Your health

Hello,

In this video, I will speak about some ancient wisdom from yoga and how that can help you lose weight or gain muscle and stay fit forever. This ancient social science is called Karma Yoga.

When you peak of yoga, many people automatically think of yoga pants and doing physical yoga, which is actually called asana, meaning postures.

But there is more to yoga than doing physical postures. Yoga is actually a science of improving the mind. And yogis who created it thousands of years ago built different disciplines within Yoga. Karma yoga, the title of this video, is one of the 8 disciplines of Yoga.

Before even doing physical yoga, there is karma yoga. Because ancient masters realized that it can be somewhat difficult for some people to start doing physical yoga and commit to it regularly. So the beginning of yoga is karma yoga, and the end is meditation.

The genius of yoga is this, in order to have full control of your mind, which is important if you want to maintain a healthy lifestyle, you need to cross three bridges. The first bridge to control is the one between you and the environment around you, the second bridge is between your body and your mind, and the last bridge is between your mind and your consciousness.

Yoga explains that if you are not able to control your environment, by control I mean, make sure it doesn’t enslave you and negatively influence your behavior, it will be impossible for you to reach higher levels of yoga and take full control of your mind.

This is exactly the same situation with your nutrition and fitness.

If you want to successfully transition to a healthy lifestyle, you have to gain back your individuality, reduce the impact of negative influences in your environment, cut the link, gain back your autonomy.

Culture, family, friends, co-workers, can all make it impossible for you to eat healthy and stay fit. We see this happening every day. People feel defeated out there.

This is what karma yoga is all about, helping people learn how to reduce the impact of their environment so they can gain more control over their own lives, and improve.

We hear this often, he or she is a victim of his environment. So it’s important we learn how to take back control.

In the best-case scenario, the environment, our friends, family, and culture would help us eat well, stay healthy and exercise, but that is not the case. 70% Americans are overweight or obese, which means 7 out of 10 people around you do not have a healthy lifestyle.

Applying the principle of karma yoga means, create some space around you, so you can have time to cultivate your body, mind, and spirit.

Reduce conflicts you may have with the environment around you as much as possible. Reduce the drama, don’t take part in new drama around you. Being involved in drama left and right make it harder for us to be at peace.

Besides the negative tension that can come with it, being too involved in other people’s lives and worst, gossiping, can distract us from what matters most, our health and happiness and top priorities.

There is only 24 hours in a day and our energy is limited, so we have to focus on what matters most.

So if you are thinking of losing weight, getting in top shape, and want to make this a lifestyle so you can be vibrant as you age, apply some karma yoga in your life, create some space and room to breathe between you and your environment, regain your individuality.

Then it will be easier for you to eat healthy and be active, more importantly, be consistent with it.

The mind is like a radio, it doesn’t work well if there is too much noise, you won’t be able to hear your own inner voice, so reduce the noise in your life, and all a sudden, you gain more clarity, then the better your health becomes, mentally and physically, the stronger your will power and mojo.

It’s up to you, thank you.

Do You Love Your Prison?

Do You Love Your Prison?

Do you love your prison?

Many times, when I’m helping someone lose weight, gain muscle or improve their overall health, I interview them to learn everything I can about their current lifestyle. Next, I advise them and provide a blueprint for them to start.

Often time, when I’m giving people examples of food they will need to remove from their diets, I can see their emotions shift downward.

That’s how this story of loving your prison comes into play. I heard it a few years ago, I don’t know if it’s true or not, but it might as well be true because it’s an allegory about human psychology.

They say back in the french revolution, when the king got dethroned, the population went to locals prisons and freed everyone who was in it. Because so many of them were in prison just for being opposed to the king and monarchy.

Some prisoners were in jail for 10+ years, spending the majority of their time outside prison cells with chains on their hands or a big round stone linked to their ankles.

So when these prisoners got freed, many of them came back weeks after for the simple reason that they were so accustomed to being chained in prison for the majority of the day, they felt uneasy being chain free. To the point where many prisoners, now free, couldn’t sleep at night. They felt better, happier in prison than outside of it.

This story expresses what I often find out with some people looking to lose weight, gain lean muscle and adopt healthier lifestyles.

Even though eating healthy and being active is shown to increase human happiness in so many ways, some do not want to give up bad eating habits…the same way some people rather stay in toxic relationships than being on their own.

Some food habits can slow you down, make you more tired, overweight, unhappy, but because those habits are so anchored, you feel attached and attracted to them.

You talk to people who swear, they want to be in better shape, healthy, vibrant, but once you start to give them a blueprint, all the sudden, it’s too much effort, you know what, I’m not ready right now, It’s a lot you are asking.

Can someone be sick, stressed, unhealthy, lethargic, overweight and happy? Is this possible? I don’t know. But there is a biological basis to happiness, one needs to be in a proper mental, physiological and environmental range.

Some people attachment to unhealthy food is so strong that I start slow sometimes, I say, you know what, you can still eat this type of food but we have to reduce the quantities. So step by step we can help them cut unhealthy food and transition to a healthy lifestyle.

But many times I really want to stay, hey, just cut it out right away, cold turkey. Be courageous, first understand what is at stake, your health, vibrancy, happiness, not being in pain and sick. Then gather courage and make the switch, once and for all. Because we all know people who made life decisions in split seconds.

If I’m unknowingly poisoning myself and you help me identify the cause, if I really know the consequence of poisoning my body and mind, If I understand it, I cannot say, you know what, I’m going to take less poison but still ingest it. Right there, I would cut it out.

Now, without a doubt, it’s more complex with unhealthy food, because this poison has some positive effects, the initial pleasure of it can make us forget the poisonous effect on our health. Hence why you need to reassess your relationship with food, become more aware of the true impact on your health, physical and mental.

I do understand that this approach of cutting bad food from your life, all at once, might do more harm than good if you are not ready, at your core, to make this shift, once and for all.

This why I suggest, before even looking to lose weight and get in top shape, take care of the mental element first, which is 99% of it. Become more united within, toward changing your lifestyle.

It’s up to you, thank you

How to Lose Weight Fast

How to lose Weight Fast

Hello,

In today’s vlog, I will talk about one of the most researched phrases on google when it comes to health, nutrition, and fitness. How to lose weight Fast.

Since this website’s first stage is to focus on weight loss, getting lean but most importantly stay fit forever,
It’s important for me to answer every single question people looking to lose weight want to know.

During my research on topics to cover, I found out that people are looking for ways to lose weight rapidly, as fast as possible. So this video will help you achieve this goal.

I will explain how you can lose weight fast and also why I don’t recommend you go that route.
Not because it’s not going to work or you might hurt yourself, nope, it’s really up to you, but I don’t recommend you follow this route because you will ultimately lose. That’s why.

You will lose a ton of weight following these weight loss strategies but the potential to relapse will be extremely high. I will address this in another vlog called the best way to lose weight forever. You can also see my overall approach to weight loss in the video program called Lose Weight Forever on the website.

Let’s now focus on how to lose weight fast, quicker than gossip.

First off, when people say, they want to lose weight fast, how fast are we talking about, meaning, how much weight do you want to lose in a week or a month?

As someone who helped 100s of people lose weight, I think losing more than 15lbs a month can be considered losing weight fast. But here, let’s aim for more, what can you do to lose at least 20 pounds a month. That would be losing weight fast, 30 pounds would be lighting fast.

So let’s go with the goal of losing 30 pounds a month, how should I achieve this?

One more caveat before we dive in, some of the tips in this vlog are pretty harsh on the body and mind depending on your capacity to endure or stress levels.

I do not advise you to follow them all, and if you have any health conditions, talk about your weight loss strategy to your doctor. Let’s get into it.

If there is one thing you can do that will guarantee you to lose weight fast, 30 lbs in one month, it’s fasting. I’m not talking about intermittent fasting, which is easier to follow and way more manageable.

I’m talking about straight water or fluid fast. Personally, I have never been in a situation where I needed to water fast to lose weight but advised people who did it to lose 20, 50 pounds of extra weight. I actually did a water fast before, not to lose weight but for other health benefits. I now do at least once a year.

I also read various books and literature on fasting, from 1 week to 1 month and even better, I read 100s of long fasts reports on Reddit fasting. If you decide to do any fast lasting a week or more, you can read full reports from Redditors and educate yourself with some great books on this subject like Dr. Jason Fung, “The Complete Guide to Fasting”. On the Reddit fasting forum, I was stunned to read reports of people doing two month fast and losing up to 60lbs. This lets you know what the mind can help us accomplish in life. A two-month water fast is 60 days with no food intake, that’s incredible.

If you want to use an app to monitor and manage your fast, there is an app called zero fasting.

Now, how much weight can you lose by doing full water fast? I think you can reasonably lose 7 to 10 pounds a week. I once lost 15 pounds in one week of fasting. It was drastic.

What does a full fast look like? Well, basically, when I decided to do a full fast, starting the next Monday, I ate plenty of food the Saturday prior, a bit more than usual, then on Sunday, I hate less solid food to ease my body in the fast. I stopped eating on Sunday night at 8 pm.

The hardest days of fasting are usually the second or third day.

On the first day, you still have plenty of energy and maybe food in your system being digested from previous days. Food like carbs have some fibers in it, which makes the digestive process last anywhere from 24 to 48 hours.

I am used to fasting at least once or twice a month, usually on Monday. My roommate started doing it and I followed him. So one day fast is easy for me at this point. But many people report that the first day, they experience headaches, especially later in the day. There are many reasons why this can happen, one of them being blood sugar.

When you are used to eating a lot of carbohydrates. More than 30% of your overall macro-nutrients, it means your body relies a lot on energy made from carbs, which is sugar glucose.

If your diet is not good, the energy you get throughout the day is like a roller coaster, because sugar from simple, processed carbs spike your insulin, you get a boost of energy and then a drop, until your next meal. So people on regular carbs diets, the standard American diet, feel the need to eat something every 3-4 hours.

So when you fast, your system might not be used to not having any sugar in the bloodstream for so long, which can lead to headaches and feeling like you are sick. They call it the keto flu.

The core of losing weight via fast is to force, literally, force your body to switch energy systems and tap into your fat cells, because fat cells are the storage bank of energy in the body.

Fat cells are energy we don’t need now that we store for later, the problem is that, if you keep eating every day and overeat, the bank never gets empty, it gets bigger. So a Ketogenic diet, calorie restriction diet or fasting all trigger the fat cells’ bank to open up.

When you are not consuming carbs or are fasting, your body will start to make its own energy from within, the scientific word is gluconeogenesis. Converting fat cells in your body to energy.

The second and third day is usually the hardest because your body tends to crave food a lot. And the sensation of craving creates so many food thoughts, you will be thinking a lot about food. As someone who meditates a lot and watches my mind, it was interesting to see how much thoughts of eating populated my mind on the second and third days.

Another important element is that it takes some time for your system to shift fully toward burning fat cells for fuel, it’s ramping up during the first two to three days as many reports and research shows.

Hence why the second and third day are somewhat difficult to get by. You are not ingesting new calories and your body is not super efficient at tapping into your fat cells for energy.

Once you pass this period of mild to intense craving and hunger,it gets easier, because your body adapts to fasting. Literally, the sensation of hunger and craving disappears. And it was interesting to notice the amount of mental clarity I was in all day long, very similar to how it feels coming out of a long meditation, the aftereffect is very similar to days of fasting.

So if you can reach the third and fourth day, you will be able to go all the way to a week or more and be able to lose 15 plus pounds. Some people actually exercise during their week or month-long fasting. It’s mind-boggling but possible. Seeing people report on Reddit, I decided to do two days of cardio and one day of lifting weight during my week fasts. But it was hard, I felt so weak. But mentally it was alright.

Some people out there are doing weeks, month and some even do two-month fasting, that just shows the
Adaptive power of the human body and mind. This inbuilt evolutionary mechanism to survive, because back 20-30 thousand years ago, food was scarce, so we had to develop these mechanisms to adapt when facing famines or food scarcity.

If you really, really intend on doing more than a week fast, make sure you hydrate and prepare yourself mentally. Read other people’s reports and Dr. Fung’s book on fasting.

Also, another strategy would be to do week-long fasting and for the next two weeks or three, do intermittent fasting. This is a great strategy. Intermittent fasting is the next topic I will talk about but you should know that it can provide similar results of full fasts.

You will be able to have some food in your system at all times, it’s more tolerable and you can fully function in your day to day activities.

Note that if you decide to go for a fast longer than one week, please inform yourself. You will also need to take some vitamins to cover your micronutrients and stay healthy. For a week fast, I usually only depend on electrolytes, like zero-calorie Gatorade or a mix of water, sodium, and potassium. Remember, when it comes to energy, which we know as calories, your body will tap into your fat cells.

Intermittent Fasting

Now, let’s talk about intermittent fasting to lose weight rapidly. As the name implies, intermittent fasting is basically going through long periods of time during a full day without eating.

People following intermittent fasting diets speak about their eating and fasting windows.
The most popular forms of intermittent fasting are called the 16/8 and the 18/6.

These two intermittent fastings protocols refer to the amount of time within 24 hours that you will restrict yourself from eating and the time window where you will eat. So in one, you fast for 16 hours and are free to eat during the next 8 hours.

For example, with the 16/8 intermittent fasting strategy, you stop eating from dinner at 9 pm until the next day at 1 pm. So you are skipping breakfast and eating a late lunch. You have your lunch around 1 pm and later have dinner.

Some people follow a 17 or 18/6 model of intermittent fasting. They stop eating at 9 pm until the next day at 2 or 3 pm in the afternoon. This strategy is a little bit harder to follow.

But the 16/8 intermittent fasting strategy is the most common and the one I have been following for a few years now, I got used to it very quickly. Putting this diet aside, many people report that they naturally don’t feel like eating breakfast. This was the case for me growing up.

We have always been told that breakfast is the most important meal of the day. So our parents forced us to never skip breakfast.

But when I started to learn about nutrition science and the history of nutritionary guidelines, I saw how much impact marketing from different food groups had on how we eat today. I was surprised to learn that companies behind popular breakfast items campaigned to have nutrition guidelines recommend people to not skip breakfast.

I’m saying all this to point to the fact that you might find it easier to skip breakfast. Even if you are not used to it at first, give it a try. Because naturally, our body has higher levels of stress hormones in the morning when we wake up. Research reports that this might be an evolutionary adaptation, which nudges us to go out and seek food.

And the interesting fact about stress is that it can suppress your appetite, so you don’t feel like eating.
Some people when stressed don’t feel like eating, others overeat.

To resume, intermittent fasting is a great and powerful way to lose a ton of weight fast. And I recommend you also read more one it. Beyond losing weight, intermittent fasting helps reinvigorate the body in many ways. It gives time for the digestive system to rest. It allows the body to reset.

It’s like a phone battery that we let go down to 10% or so, when this happens, the body metabolisms operate differently. It accelerates the death of old cells via apoptosis, which triggers cell renewal, restores hormonal health and sensitivity, improves brain cognition, longevity and in your case, helps lose weight.

This is why I follow an intermittent fasting lifestyle, it simplifies my life in many ways. On top of that, I feel shaper mentally when my body is not full all the time. I feel lite. And it’s a great way to stay in shape without having to count calories left and right.

Now, it’s important to note that, following an intermittent lifestyle does not guarantee you are going to lose a lot of weight. Some people forget this important fact I’m about to say.

You still have to reduce your overall calorie intake, to create a deficit, which combined with an intermittent fasting strategy will ramp up the fat-burning process. I know many people interested in gaining muscle who gain weight following intermittent eating lifestyles.

A large number of people think that the eating window means it’s gone time, you can eat, eat and eat. Don’t fall for this. For some people, the issue is with craving food during the fasting window, so when it times to eat, they go all out and eat even more calories than they would normally do following a 3,4 meals a day strategy with breakfast.

This is one of the reasons I personally don’t recommend intermittent fasting to people I’m helping lose weight. Sure, intermittent fasting works, you will lose weight but from the mental aspect, if you are not prepared and all in, it will feel like torture. And this approach is not sustainable, worse, you might relapse and gain more weight.

This is why my program, lose weight forever focuses so much on the mental aspect, the missing link in adopting healthy lifestyles forever.

Making such a drastic shift in your nutrition from overeating and not being active to full fasting or intermittent fasting is like taking off a cast on a broken leg and starting to run right away.

It’s a violent approach. I speak more about this on the upcoming vlog titled the best way to lose weight forever.

Now, let’s go back to the other strategies you can use to lose weight fast.

Calorie Restriction

Now, let’s talk about calorie restriction, also called calorie deficit. If you choose to do full water fast, you don’t need to worry about calorie restriction. But if you follow an intermittent fasting strategy, low carb or Keto, which I will talk about later, you have to combine them with a calorie restriction strategy.

Calorie restriction is very simple to understand but a bit more technical to figure out if you are new to this.
Basically, each person, depending on sex, age, muscle mass, and activity level, have to burn a certain amount of calories every day.

In order to maintain our current weight, the BMR and TDEE equations were invented to calculate the minimum amount of calories required to do so.

BMR stands for basal metabolic rate, this equation does not take into account our activity level, but when we are at rest. The TDEE stands for total daily energy expenditure, which takes into account all the parameters of the BMR, such as age, sex plus our estimated activity level.

As you might know, to lose weight, you need to eat less than what your body needs, so less than your BMR or TDEE. The goal is to trigger your body to tap into your fat cells and release all this stored energy, this is how you lose weight. All the strategies on this video are geared toward this goal.

But you need to find out your BMR and make sure you eat below this number of calories every day. If you don’t follow a calorie restriction protocol, it will be hard if not impossible for you to lose any weight. And if you want to lose weight rapidly, more than 20lbs a month, a calorie restriction strategy alone will not help you do that. You need to combine it with other strategies.

There are many online calculators and apps that help you figure out your BMR so you can eat below this number.

In the free tool section of the website, we built a nutrition calculator that will help you find out your BMR.
Just enter your age and sex to find out your BMR. Next, I provide you two options to create a calorie deficit.

The first option lowers your BMR by 500 calories, and the second option I recommend lowers it by 1000 calories.

More than just helping you find out your BMR and then create a calorie deficit in order to lose weight, this calculator will also help you figure out your macronutrients, basically how much percentage of carbs, protein, and fats you should consume.

This third step is important and is the next strategy to lose weight fast you can integrate into your master plan. Let’s go over it.

Follow a Low Carb Diet

The ketogenic diet, paleo to Atkins, all these diets are forms of low carb diets, very popular in the past 15 years with people following healthy lifestyles and those transitioning toward them.

If I wanted to lose weight extremely fast, more than 20lbs a month, I would follow an intermittent fasting strategy, combined with a low carb diet and eat below my BMR to be in a calorie deficit every day.

This blueprint is what I recommend you follow because even though a full water fast helps you lose weight faster, it’s very hard to follow, mentally draining and not compatible if you have a busy schedule and need to have enough energy every day.

Now, I recommend you follow a low carb diet for many health benefits, but mainly because of the effect of carbs on the hormone responsible for storing fat in the body. Insulin.

Many people out there follow all kinds of diet and training programs without ever taking the time to dig into nutrition and fitness science and find out how the body, the metabolism works.

There are two hormones you want to know more about if you want to lose weight fast, and then stay fit for the rest of your life. Insulin and Glucagon. I speak at length about these hormones and others in the fat loss section on my video program lose weight forever. It will save you hours of reading books on nutrition science and physiology.

Basically, carbs, such as bread, pasta, rice, potatoes, cereal and all types of sweet, if not needed by the body, get converted into fatty acids and get stored in the fat cells, that’s how someone gains weight.

Insulin is the hormone playing the police officer, regulating energy traffic in the body. Muscles and cells in the body need energy to function and keep us alive, so it’s crucial they have enough of it at all times. But too much energy sugar in the bloodstream is not good, it’s dangerous. Diabetes, hypertension, clogged arteries, systemic inflammation, obesity, all these diseases are linked to an overabundance of energy sugar glucose in the body.

So the body developed ways to store energy in the body so it doesn’t just stay in the bloodstream.
Extra energy can be stored in muscles. Each muscle can store some amount of glucose they convert to a form of energy called glycogen.

You should know that carbohydrates are a form of sugar, so when we consume it, it gets converted to blood sugar called glucose. As I just mentioned, this glucose can be converted to glycogen, muscle energy or can be stored as fat.

Listen carefully, when glucose sugar enters the bloodstream, the insulin officer is called upon. First, he looks around to see if muscles are currently active and need energy right away.

Next, insulin checks if muscles that were active hours or a day before need to replenish their energy storage with glycogen.

Now, if muscles and cells in your body don’t need glucose energy from the food and carbs you just ate, the insulin officer will not waste this energy, it will be stored in your fat cells.

The reality in America and around the world is that most people follow diets full of carbs and do not exercise or stay active enough on a daily basis. So you can predict what will happen after consuming carbs made of sugar and worse, overeating. This is the perfect recipe for storing extra energy in fat cells and gaining weight.

This is what billions of people around the world are doing every day.

What’s worse is that over time, the hormone insulin starts to malfunction, because it is called upon so much. Imagine a traffic officer who works 19 hours a day, every day. It’s just a matter of time before he becomes sick and can’t do his job properly. This is what happens to insulin. It starts with insulin sensitivity issues, metabolic syndrome, all the way to diabetes.

I won’t go too far on the topic of insulin malfunction because the point I want you to remember is how following a low carb diet will help you lose weight fast and restore your health.

A low carb diet means consuming less than 25% carbohydrates a day.
For example, let’s say, you find out with a nutrition calculator that your BMR, basal metabolic rate, is 1800 calories, meaning you need to consume 1800 calories a day to keep your current weight.

Now, to trigger fat loss, you want to eat lower than that. So let’s say you set a goal of eating 1000 calories a day for the next three months.

25% carbs mean only 25% of the 1000 calories will come from carbs, so that’s 250 calories. Now you can write it down or put it in my fitness pal to monitor your daily food consumption.

A keto diet is an extreme form of low carb diet, where you only eat less than 5% carbs a day. This nutrition strategy forces your body to really dig into the fat cells to create energy, not from sugar carbohydrates but from molecules called ketones. Made from your fat cells.
It’s crucial you understand that in order to trigger your metabolism to burn fat, you need to activate the opposite hormone of insulin. Insulin has a twin hormone that works in reverse. Meaning if insulin helps the body store extra energy in the fat cells, it’s twin hormone, called Glucagon, helps the body use the energy trapped in the fat cells.

And the only way to trigger this fat-burning hormone that is glucagon is by not having sugar glucose in circulation. The body always needs energy to function, so if there is no glucose energy available, it has to find another way. This is where glucagon comes into play.

When blood sugar levels drop to a certain threshold, glucagon is activated, and fat cells are burned for energy. The human body has its own fat burner. That’s something few people know. And if you understand the science, you can activate this fat burner at will and lose as much weight as you want.

To resume the low carb strategy, follow a nutrition plan where you consume less than 20% carbs a day.

Either 20% or 15% carbs, this is what I usually recommend people to follow. You can calculate all of this with the nutrition calculator available on the website.

The Ketogenic diet is very trendy lately, for good reasons, but I don’t recommend it to people following the Lose Weight Forever program.

My approach is to start from the mind, you have to be all in within, the transition to losing weight forever has to be smooth, and you can’t make this transition last if you are divided within.

Going from eating a lot of carbs every day to practically no carbs with the keto diet demands a lot of discipline. And what people do is that they follow the wrong kind of discipline, which is a form of self-violence. Because within, the side that wants to eat carbs, which I call the cookie monster, is still present but imprisoned. People jump on the keto diet and see results fast, but that doesn’t last.

Keep in mind that most people, more than 90% of people following a diet fail before reaching their goals or relapse shortly after. This is what led me to create this program and come up with a complete, different approach than what has been done so far in the nutrition and fitness industry. We start with step one, the mind, which is 99% of losing weight forever.

But if you want to just lose weight fast, and can push through the mental turbulence… a keto diet, with around 5% carbs will help you burn more fat than the low carb diet I recommend, around 15 to 20% carbs. It’s up to you.

Ok, so far, we talked about full fasting, intermittent fasting, calorie deficit, and low carb diet. Now, let’s talk about fitness, another powerful tool to lose a lot of weight fast.

Aerobic Cardio for Fitness To Lose Weight

When it comes to fitness to lose weight, you have to be very precise choosing what to follow. I can’t tell you the number of people I see in gyms, either by themselves or with trainers that are doing exercises not focused on helping them lose weight.

You might ask, but maybe it’s not what they are looking for…But I’m talking about people who are overweight, obese and out of shape.

It’s you study human biomechanics, you come to understand that lifting weight or doing intense conditioning exercises is damaging to the body and joints. Imagine putting weight on a building whose structure is not properly balanced and lean.

This training approach leads people to overcompensate with muscles and other body parts which increases injury risks. Looking to learn more about human movement and how I can better help clients, I got a Functional Movement Screening certification and continue to learn more about human biomechanics.

Now let’s get back to business. If you want to select a fitness program that will help you lose weight fast,
Continue using the same reasoning we used with nutrition to lose weight, what type of fitness program maximizes fat loss. As always, the goal is to trigger your body’s hormonal system to tap into your fat cells, you know how to make it happen with your nutrition, now you need to do the same with your fitness.

I didn’t call this segment fitness, but aerobic cardio to be more precise. Fitness is very vague.
The human body uses different energy systems to produce molecules of energy called ATP ( short for adenosine triphosphate). The insight from studying human biochemistry is that not all energy systems the body uses tap into the fat cells.

If you remember, I said earlier that when you eat a low carb diet, such as the ketogenic diet, you basically cut the supply of carbs to the body, this means no more sugar is being ingested.

This action from your part sends a strong message to your body to switch energy systems and find a way to manufacture it from within. Neoglucogenesis is how the body taps into the fat cells and uses them as energy.

With your fitness, you want to follow a workout that will tap into your fat cells. I won’t make it too complex but basically, in terms of fitness, the body relies on three energy systems, a bit like a hybrid car.

When you need energy to generate a movement in a very short amount of time, the energy system called
phosphagen (creatine phosphate) will be selected.

The creatine phosphate is an energy pathway you would need if suddenly you get chased by a lion, or you are running a 100 meter in the Olympics.

But this energy pathway can only be accessed for no more than 10 seconds by itself.
After this short burst of energy, if you need more of it, your body will switch to other sources of energy.

The anaerobic and aerobic system are the two energy pathways we use every day to move around, at the gym and while playing sports.

Anaerobic means without oxygen, this energy system relies on energy obtained by glycogen, stored in your muscles.

But what you want is to tap into your fat cells to lose weight, because this is where all the extra weight is stored, it’s important you understand this. You don’t need to lose energy stored in your muscles, you need to lose all the energy stored in your fat cells. And to perform this job, you must activate the aerobic system.

Aero means with oxygen, with air. The aerobic system is an energy pathway that operates at a slower speed but has tons of energy available.

In contrast, the anaerobic system uses glucose in circulation, and glycogen stored locally in muscles. Anaerobic energy works faster, when you need energy right away, this system is primarily used.

Physical movements associated with speed and power are made with a type of muscle fibers called fast-twitch fibers, and if you look at microscopic images of these muscles fibers on google image, you will see how white fast-twitch fibers look because there is not that much blood flow and vascularity, less oxygen is needed.

So running fast, lifting weight, all these exercises rely on fast-twitch muscles, to produce force and speed.

Whereas walking, mild biking, jogging, dancing are the types of exercise that use primarily the aerobic system. Many sports require us to use all these three types of energy systems in synchrony, because we might be running slow for a while, then accelerate and so forth. A well-conditioned athlete is one that has all these systems well trained but even better, adapted to his particular sport.

If your main goal is to lose weight fast, aerobic cardio is the only strategy you want to focus on, until you reach this goal. Every other fitness strategy will be a waste of time.

Another benefit of aerobic training like walking or doing the elliptical machine is that it’s very mild on the body, so you recover from them quicker. This means you can walk, bike, or use the elliptical machine every day.

In comparison, exercises recruiting the anaerobic system and fast-twitch muscle fibers require more time to recover, come back to baseline and get stronger, which is called muscle super-compensation.

This is why since the 1970s and the understanding of energy pathways, aerobics cardio led so many people around the world toward jogging, walking as a mode of exercise or doing dance classes like Zumba to lose weight and stay within healthy BMI levels.

A person who is not overweight, in good shape has enough calories stored in his fat cells to survive without food for at least a month if he has access to water and electrolytes. So you can imagine how much extra energy someone who is overweight or obese has available. So the more aerobic cardio you do, the more fat you will burn.

If you want to lose weight fast, doing some aerobics cardio is a must, you can do them every day. Actually, it’s not a must, because if you choose the strategy of doing a water fast, you don’t need to do any cardio during that time, your body will be too tired, and you will be burning a ton of fat for energy.

I have a client I helped lose weight for weddings who were doing aerobics cardio twice a day, 45 mins in the morning and 45 mins at night and lost 30 to 50 pounds in 2-3 months.

And if you need another reason to do aerobic cardio, how about the connection with stress and relaxation. These mild ways to exercise your body don’t tax the nervous system as much as lifting weight, doing CrossFit and high-intensity training.

A crucial component of losing weight is reducing your stress level. There is a clear connection between stress and weight gain. I always make sure to explain it to clients I’m helping lose weight.

Anaerobic workouts like running fast, doing high-intensity training, called Hiit, CrossFit, lifting weight, these modalities are taxing to the body. They will stress your nervous system. As a result, you will burn less fat and be more tired and stressed. Being stressed makes it harder to stay away from unhealthy food and stay focused on your goal of losing weight.

When the weather gets better outside, around March, I start to jog every two to three days. After a week or two, it’s fun, your body gets used to it and you don’t have to focus on jogging, it’s automatic, you can listen to your favorite music and enjoy the warm weather, the sky, the surroundings.

I can easily drop 6-7 pounds this way, even though I don’t need to. So when I’m doing more cardio or during basketball season, which involves a lot of running, I make sure to increase the number of calories I eat daily so I don’t lose weight.

Back to you, you don’t need to jog right away, just walking for 40 up to 80 minutes each time is good enough to boost your fat loss. Same times if you prefer mild biking or the elliptical.

I recommend you do it at least three times a week but you can also do it more if you have time for it.
Some opt for cardio five to seven days a week.

Notice how relaxed and mentally sharp you feel after doing aerobic cardio, it’s a good way to detox the body, increase blood circulation and oxygen to body parts that normally don’t get as much oxygen.

If you go to the gym, you can do the elliptical or walk on the treadmill with an inclined angle. This hack makes it a bit harder to walk for long, it’s like hiking, your calves and shin might feel super sore the next few days, so ease your way into it.

To finish the fitness segment, if you want, you can alternate between, walking, biking and the elliptical, doing 15-20 mins on each of them.

And if you have access to a sauna or steam room, use it after every workout session.

Supplements

When it comes to losing weight, either doing it the right way, which takes more time because we take into account the mental aspect of lifestyle changes, or losing weight as fast as possible without hurting yourself, there are billions of people out there who first think about supplements if they want to lose weight.

We humans love to take shortcuts, especially if the task at hand is somewhat difficult.

The supplement industry is a 120 billion dollar a year industry, growing every year. A vast portion of the supplements sold on the market are ineffective or complete junk.

But sketchy marketers rely on people who think supplements are the magic bullet that melts fat away and builds lean muscles in a couple of months. This is the same reason people buy holy water from sacred places in the world.

When I was a kid back in Africa, I couldn’t wrap my mind about my mother and family members buying holy water from sacred places like Lourdes in France. How was that going to help us? You have to be pragmatic and a realist, if you think supplements are the magic key to making you lose weight, you are misleading yourself.

And take this from someone who is launching a supplement company in Africa. Some supplements can help support your overall strategy to lose weight. The keyword here is support because fasting, intermittent fasting, calorie deficit, low carb diet, and aerobic cardio are the main tools you need to lose weight.

These strategies should make 80 to 90% of your game plan. Supplements come into play for the 10-20% left.

First thing first, do not buy any supplement marketed as fat burners, there is very little scientific evidence about them working and worse, it might hurt you and make you feel dazed. Numerous supplements marketed as fat burners increase your metabolic rate, your heart rate, which can lead to palpitation, tremors and feeling uneasy.

The supplements I recommend to support your overall plan to lose weight fast work on other important factors of being healthy. So indirectly, they will help boost your weight loss.

I recommend you take some good quality fish oil, some turmeric mixed with ginger and black pepper for absorption, then Vitamin d3 and protein powder as a backup if you are on the go and don’t have time to eat some quality proteins.

Fish oil has so many health benefits that I will do an entire video just to explain them all. The primary reason to take fish oil is to increase the amount of omega 3s in the body, especially EPA and DHA. Because the common diet people follow are loaded with omega 6s. When the omega 6 to omega 3 balance lean too heavily to the omega 6, our body is pro-inflammatory.

Couple this with the fact that being overweight or obese is also pro-inflammatory, this is a dangerous cocktail many people are living with.

When someone becomes obese, the body sends inflammatory signals to the entire system, which accelerates oxidative stress, basically the rate at which things in the body break down. In the stress section, you will learn more about what catabolic and anabolic states are. If the body is overwhelmed and breaking down too fast, which is what oxidative stress is about, you are more exposed to develop diseases. Fish oil, more specifically omega 3s helps reduce oxidative stress and inflammation.

It also helps restore the health of your hormones, an important element in losing weight.
Earlier in this vlog, I spoke about insulin, the hormone in charge of regulating blood sugar glucose, the police officer in charge of sending extra energy to your fat cells which leads to weight gain.

Insulin tends to no work properly in people who are overweight and obese. Fish oil, turmeric, and ginger have all shown the ability to restore insulin sensitivity and blood sugar regulation.

Other benefits of fish oil include improving sleep quality and brain health, well being.

Now let’s talk about Turmeric and Ginger. The supplements I recommend, beyond helping you support your fat loss journey are very good for overall health, I take them myself every day. Turmeric and ginger are actually roots of the same family called Zingiberaceae or simply the ginger family.

Many plants of that family have been used in various cultures around the world for their overall health and medicinal properties for thousands of years.

Turmeric and ginger work extremely well at reducing local and systemic inflammation in the body, so people with different kinds of physical pain, such as joint pain, knee pain or back pain can reduce them with these supplements without the negative side effect of pharmaceuticals.

This combo also helps with restoring proper digestion, as well as working on blood regular regulation, which is why I recommend you get it.

Now let’s talk about protein powder. Consuming quality proteins is one of the “tricks” to cut cravings. Because when you change your nutrition for the better and start eating fewer carbs, you might experience moments of craving that can be, for some people, quite intense.

So in order to prevent this from happening and leading you to binge on carbs and snacks, you want to make sure you eat good proteins. If you choose to have breakfast, make sure you eat some form of complete protein.

Eggs, sausage, bacon, some greek yogurt, without sugar, of course, you can add some Splenda. For the other meals of the day, you have all the meat and fish available as well as nuts, that have some amount of protein in them. Beyond losing weight, many people like me follow a low carb diet all year long.

Naturally, if we reduce our carbs intake from 60-70% to 20% or below for some, we have to compensate for this with other macronutrients. Some, like the keto people, prefer to increase their fats. I prefer to increase both my fats and protein since I exercise a lot. Without enough protein on my diet, I would lose muscle mass.

So I make sure to eat enough proteins. Another benefit of protein is that it takes more energy for our body to break it down, which means more calories will be used to process it. This is called the thermic effect of food, very important to understand. Not all calories you eat get processed at the same speed through your metabolism, and some require more energy to be metabolized.

So by eating more proteins than simple carbs like bread, white rice or pasta, you will make your body spend more energy to process the proteins. Unlike simple carbs, proteins are going to enter your bloodstream and spike your insulin hormone right away, which in turn will activate the fat-storing process.

After using the online calculator to find out how many calories in total you should consume to create a calorie deficit, below your BMR, the calculator can help you find out the right macronutrient ratio I recommend you follow. I have two options, 60% fats, 20% carbs, and 20% protein. Easy to remember, 60/20/20. The other option is 50% fats, 20% carbs, and 30% proteins.

After this step, the calculator will break these percentages in grams for you, which you can then write down or insert into my fitness pal to monitor your nutrition every day.

Proteins are good but make sure you don’t overeat, this applies to all the macros, carb, fat and protein. You need to be in a calorie deficit at all times.

Having some protein powder in your house is useful in many ways. Especially to cut cravings, which often leads to relapsing and binging on carbs.

It’s also a good meal replacement option. Let’s say I don’t have time to eat breakfast or lunch, I can take two scoops of quality protein powder and it will give me as many proteins as eating a big piece of chicken breast or steak.

Or let’s say in the afternoon at work, you are craving food, which is a time where many people mental energy drop-down, which leads to eating some carbs, chips or sweets. Right away, take one scoop of protein powder, it will cut your craving and make you feel satiated right away.

Protein powder is also one of the cheapest ways to consume proteins in your diet.

For example, a chicken breast is around 2 to 3 dollar, and provides 25 to 30grams of protein. In comparison, 25grams of protein, from optimum nutrition whey protein, cost around 75 cents. Optimum Nutrition Gold Standard 100% Whey is what I have been taking for the past 10 years. It’s the best in terms of price and quality.

The fourth supplement I usually recommend to people I’m helping lose weight or who want to gain muscle or just preserve their health is vitamin D3. Another essential supplement to supply the body with this critical micronutrient.

Usually, we obtain vitamin D from the sun, specifically through contact with ultraviolet light, and food like eggs, salmon tuna or beef liver. But we spend 90% of our lives indoors, for a species that evolved outdoors, which is why millions of people if not billions are deficient in vitamin D.

Note that there is a difference between lacking total vitamin D and being deficient. Deficient varies in degrees, what you would like to have is optimal levels of vitamin D in your system. Vitamins can be water-soluble or fat-soluble. Fat-soluble vitamins can be stored longer in the body than water-soluble vitamins.

There is a long list of benefits vitamin D provides, no wonder full books are being written on this. From immune health to bone mineral density, lean muscle mass, to insulin sensitivity, hormonal health, mental performance and overall well being,

I recommend you get a good quality vitamin D3 and take about 2000IU a day. I usually buy the amazon brand.

Now, to finish the supplement section, let’s talk about some good quality multivitamins. I don’t usually recommend multivitamins because it’s often a blanket recommendation instead of taking a blood test or building a complete nutrition plan where most of your vitamins and minerals will come from.

But since I don’t know you directly, you can take some multivitamins to start off your weight loss journey and stop after finishing the bottle. Your next step will be taking a blood test to check your vitamins, minerals levels, and hormonal health. It’s something people should do often, check their blood test at least twice a year. There are a lot of online companies like Wellness Fx or EverlyWell that make is easy for you to understand your blood test results and improve your health.

As you can see, besides ginger, that has a slight thermogenic effect, meaning it might increase your metabolism so you kind of burn a bit more calories, none of the supplements I recommend are considered fat burners. If I don’t recommend that to people very close to me, I’m not recommending that to you.

Another thing about fat burners is that every time someone asks me about any fat burning supplements, I always take it as a sign that this person doesn’t really want to put in the work, they are looking for a magic pill.

Further, they are most likely not aware of the huge part the mind plays in successfully adopting a healthy lifestyle forever. This is the core of what my program Lose Weight Forever focuses on.

Now, let’s move to other tools you can use to boost your fat loss and reach your target weight as fast as possible without compromising your health.

Sleep & Weight Loss

The impact that sleeps and a lack of sleep can have on your capacity to lose weight is vast. Yet, when it comes to losing weight, people do not generally think of sleep. Here in America, it’s all about pushing it, doing more. The essence of doing more, be productive is great, but people are taking to extremes, thinking sleeping is for lazy people, the less you sleep the more time you have to kickass and be more productive.

Understand that you are not a machine, and there is a direct correlation between sleep and weight gain. So it’s not just about sleeping well to lose weight, it’s either sleep well or gain weight. To hammer the point home, I tell people in one of the videos of the program that it’s either they make sleeping well a must or stay fat.

Some of the most important hormones, actually every hormone in the body are important, but the ones involved in helping you lose weight or gain weight can malfunction if you are lacking sleep. Consistently getting seven to eight hours of sleep is a must if you really want to lose weight and stay healthy for the rest of your life. As important, if you want to be happy, in terms of mental health.

The amount of diseases linked to lack of sleep is frightening. One of them, besides weight gain and obesity, is the link between lack of sleep and Alzheimer’s disease. As a society, from children to adults, we have to take sleep seriously. If you consistently get 7 to 8 hours of sleep a night, you are doing your part to help restore your hormones and keep them healthy.

Testosterone

Sleep actually links well with the next tool you need to use, testosterone. It’s considered a male hormone because it’s the main hormone helping the body produce male-like characteristics, from sex organs to facial hair, voice depending during puberty and muscle mass.

It’s one of the reasons why men, in general, have less body fat than women. An athlete or fit male is supposed to have less than 12% body fat. In contrast, this level of body fat for a woman would be dangerous. A top female athlete needs to be around 22% body fat, 20% would be the max.

In both men and women, testosterone helps reduce body fat and increase lean muscle mass. So finding out natural ways to increase your hormonal health will help you have a steady amount of testosterone.

Sleep will help you have your optimal level of testosterone. We all have different thresholds of testosterone we can reach, so with quality sleep and other measures I’m about to talk about, you are making sure your testosterone levels are optimal.

Zinc is another micro mineral essential to testosterone health, which is why people recommend eating enough eggs, shellfish, red meats, and nuts, they are all high in zinc. Now, the other three ways to naturally boost your testosterone are lifting weight, reducing stress levels and losing weight. I will address stress and lifting weight since they are the next two recommendations to help you lose weight.

Lifting Weights to Burn Fat?

Let’s go over lifting weight as a modality to lose weight. My advice is that, if your goal is to lose weight fast, do not lift weights, use that time for aerobic cardio, as explained earlier in the video. You do not need to lift any amount of weight to lose fat, worst, weight lifting will slow down your progress toward losing weight within a short period of time.

A lot of fitness trainers and articles give terrible advice to people looking to lose weight. And in the past 10 years, lifting weight to lose weight has become a popular advice. Now, I don’t want you to take what I’m saying to the bank, learn in-depth fitness science and energy systems of the body and come up with your own conclusions. You hear people talking about HIIT training, short for high-intensity training. Which is doing explosive, intense weight lifting exercise and conditioning in short bursts, recovering a little and doing it again.

An overall HIIT training session is short, from 15 to 30 mins but intense. The logic behind that is that the intensity of this type of training will have your heartbeat increased through the following 4-5 hours after the workout, which means, your metabolism will be higher, thus helping you burn a bit more calories than usual.

This strategy is also applied to lifting weight. But what they don’t tell you is the reason why your heart rate will be higher than normal, 5-6 hours after a HIIT training session? Your heart rate will be higher because these types of workouts are very stressful to the body, in terms of heart rate, they put you in the red zone, weight lifting, in essence, is anaerobic, it requires your body to use energy without oxygen because the process of generating energy aerobically is slow. Lifting requires energy to be manufactured a bit quicker than when you are jogging or walking.

If you recall, anaerobic energy comes from glycogen stored in your muscles. Which leads me to the second point on why you should not lift weight if you want to lose fat rapidly. Weight lifting doesn’t directly tap into your fat cells as well as aerobic cardio does. Aerobic cardio, as the name indicates, generates energy with oxygen and fat. And the final point against weight lifting to lose fat is stress.

Out of all the strategies to lose weight I made in this video, the most important one is managing stress. It’s the core of my program Lose Weight Forever because I realized after 10 years of working in the fitness and nutrition industry that if you don’t manage your stress level, it will be impossible for you to sustain your effort to lose weight.

I’m sure you are excited and eager to lose weight right now, once you reach a point where you had enough being overweight, it’s like the cup is full, you gather enough courage and self-motivation to lose weight.

I hate to be the bearer of bad news but the relapse rate in nutrition and fitness is 95%, meaning, 9 out of 10 people who are looking to adopt healthier lifestyles, lose weight and stay fit quit before reaching their goals or relapse shortly after.

It’s critical to know what you are facing, the odds are against you, and knowing your enemy in detail is half the battle. What makes so many people fail and relapse at losing weight is that they overlook or ignore the role of stress and the mental aspect of losing weight.

Stress and mindstate are intertwined in such a way that if you don’t manage your stress, it will shift your mental state downward. You will have less mojo and eagerness to follow any of the strategies to lose weight I talked so far or you might find somewhere else.

Sure, you might be able to do it for a week or two, but if you are stressed, it will be harder and harder to keep up…hence people saying you need more and more discipline.

Which I think is a terrible recommendation, the more we get better at something, the easier it should become. If as time goes by, your effort to lose weight becomes harder and harder, it means your overall approach was wrong from the start, so now you rely on harsh discipline and external motivation to push yourself.

And this pushing might be a form of self-violence, because one part of your mind, the cookie monster wants to take back the driver seat, and the healthy side of you doesn’t want to let it happen. This inner conflict is mentally draining.

This is why in my program, the first step is helping you streamline your thoughts, wants and desire for them to be compatible with achieving your goal of losing weight. I show you all the mental tools needed to manage your mind state and take complete control of it, then it’s easier to execute the blueprint.

It’s important for me to also help you manage stress. Aerobic cardio does both, it helps you tap into your fat cells and burn calories for fuel and also act as an antidepressant. This is huge, we all know how better we feel after walking around and increasing oxygen intake. It’s not by mistake that millions of people like to run just to run, it makes them feel mentally better, aside from the physical effects. Some call it runner’s high.

Aerobic training is very mild on the body and mind, after doing it 2-3 times a week, you will start to enjoy it because unlike lifting weight, it’s painless. I’m not saying that lifting weights is bad, I lift weights three times a week, but I’m not trying to lose weight and have been doing this for 10 years now.

A final point about weight lifting is that you will hear and read some people saying how important it is to build muscle mass because it’s one of the ways to make it more difficult for your body to gain fat. This is true but understand that you cannot chase two rabbits at once. The blueprint to gain lean muscle mass and the blueprint to lose weight are completely different.

If you choose to lose weight and gain muscle at the same time, you will get mediocre results and lose hope. This is something that I explain to clients the first time we meet. We have to focus on one goal at a time. You are aiming at losing weight, burn fat as fast as possible, this should be your only fitness focus right now.

It’s true that once you lose all the excess weight you will look skinny. But that’s the first step. It’s better to be skinny or in normal shape and healthy than fat with some muscle under you because you are still in an unhealthy range and exposed to diseases linked to obesity.

Once you get back in a healthy normal range for your height, you can switch strategies and adopt a new goal, to be stronger, gain muscle, increase your bone density, increase your overall conditioning. This is what I have done with clients looking to lose weight. I don’t say just lose weight. Lose the weight and then we reassess and come up with new milestones for you to achieve. We have to keep it super simple, the mind likes clear and simple goals.

Stress and Fat Loss

Now, Let’s focus a little bit more on stress. I just explained how important it is for you to manage your stress level, the more relaxed and rested you are, mentally and physically, the easier it will be for you to follow strategies to lose weight. Something like fasting for two days requires a lot of willpower, so you can imagine how much of it you will need if you decide to fast for a week or more.

If you opt for intermittent fasting, which I think is best, plus a calorie deficit and low carb diet, you will still need some amount of discipline and willpower in the beginning. Because you are making drastic changes in your nutrition habits and lifestyle. For this shift to stick and become a new way of life, you need to have will power at least during the first months where those new habits are being created.

Now, one side effect of stress many people don’t know is how easier it is to crave carbs, sweets, and snacks under stress. This is where understanding endocrinology and neuro-science applied to nutrition helps a lot. A lot of nutritionists or trainers out there, if they don’t learn these other fields of science will not be helping clients understand the impact of stress and dieting.

The word stress is common in our language yet many don’t really understand the implication of being stressed. After a long arduous day at work or periods where we have to manage a lot of things, we say we are stressed, we can feel mentally more tired than usual and physically, we don’t have the same mojo.

There are two types of stress, acute and chronic. Acute stress is what is usually referred to as the good
form of stress. It’s a type of stress that doesn’t linger. It comes and goes. Riding a rollercoaster, lifting weight at the gym, playing an intense game of chess, studying all night for a test the next day, rolling your ankle, getting a cut on your hand…all those examples are forms of acute stress, short term stress.

And we usually say they are “good” but they can come with some pain, headache, increased heart rate, excitement, anger, pain.

The key takeaway with acute stress is that it doesn’t last and your body tends to adapt to what is stressing you and you get stronger. For example, lifting weight generates acute stress, but you are voluntarily going through some stress, physical pain to trigger a physiological adaptation after you recover from this workout.

If you cut open your finger, after a couple of days, you start to heal up.

In contrast, chronics stress is what is referred to as bad stress, because it stays longer. And you should know that any type of stress puts your body in a catabolic state. The body can either be in a state of building or breaking down. Catabolic and anabolic are the two scientific terms applied when the body is breaking down and building up.

Homeostasis, which is being healthy, is having a good balance between catabolic and anabolic states. When you are under stress, day after day, from work, not sleeping well, bad nutrition, depressed or anxious, if not fixed, you enter a state of chronic stress, and your body is in a constant catabolic state.

Applied to your goal of losing weight fast, being stressed makes it more likely that you will be attracted to carbs and sweets. Because of what this type of food does to the brain. It’s a form of self-medication.

When people eat simple carbs like fries, cookies, pasta, rice, cereals, fruit juices or sodas, the sensation of pleasure they get from it comes from serotonin, dopamine, and endorphins. Being under chronic stress, the mind is almost in survival mode, and when this happens, you are looking for what can make you feel good right now, not tomorrow.

This is why addressing stress levels and helping people include powerful ways to destress every day is one of the best ways you can help them maintain a weight loss plan for a long time and reach their goals.

So if you want to lose weight fast, reduce the maximum amount of stressors in your environment and make sure to include ways to destress in your life, you should do them every day.

You can have episodes of acute, short term stress here and there, but if you don’t have ways to blow off steam and de-stress every day, you will accumulate stress to a point where it becomes chronic, and now you have to deal with a bigger problem, making it extremely hard to follow nutrition guidelines to lose weight.

Eight years ago, when I was reading books on stress and its effects, and observing it with people I was training and helping lose weight, I put all my focus on reshaping my lifestyle and incorporating powerful ways to de-stress every day.
Right away I made a commitment to yoga, which is extremely useful to de-stress, from the focus on slow, extended breathing, combined with movement and stretching. It’s a form of moving meditation. Prior to that, I had no experience with Yoga, I just thought it was something for women.

Playing basketball, lifting weight, I have never been in an environment where my friends and fellow athletes were doing yoga, so it was a bit weird at first. But I started doing it twice a week at home, then did a 30-day challenge to really cement this in my lifestyle. This was 4-5 years ago, and I have been doing yoga two or three times a week since.

The next stress release practice I added to my life was meditation. I first got into it by doing breath meditation, called pranayama in yoga. This has been shown to dramatically reduce stress levels. You learn a powerful, manual way to take over your respiratory system and induce calm and peace in your mind. Ancient yogis discovered the connection between breathing, stress, the nervous system, and the mind.

After doing breathing meditation for 18 months, I switched to higher forms of mediation called insight meditation or contemplation of the mind, from within. I went from doing it twenty mins a day to thirty, then forty-five minutes. Now four years after my first meditation, I do between one or two hours of mediation every day. It’s almost impossible to go one day without meditating.

I will make another vlog on my journey with meditation and explain if you want to learn more. I’m also working on a master class course I will release in 2023.

You can add meditation or yoga to your lifestyle to make sure you have powerful tools to de-stress. Aerobic cardio, like walking, biking and jogging are great ways to de-stress, as well as the sauna. My gym has a very good sauna and steam room, so I use them at least twice a week.

Adding some of these tools to de-stress will increase your chance of success with losing weight and staying fit forever.

People are quick to jump on new diets and workout plan to lose weight, because they may have a lot of motivation at the beginning, but if you don’t plan for this invisible monster that is stress, it will hinder you from reaching your goal.

Do not underestimate the role of stress and weight gain. Remember, 95% of people dieting fail. There are 228 million Americans overweight or obese, and almost all of them have tried to lose weight, some did lose weight but the majority fail to reach their goals or relapse after.

Good video on How Sugar Affect the brain
Research: https://www.ncbi.nlm.nih.gov/pubmed/8697046

We are close to finishing with this mega vlog on how to lose weight fast.

Avoid Alcohol and Coffee

When I’m helping someone lose weight, I usually suggest they abstain from drinking in the first two months if not three to kick start their journey. There are few correlations between weight gain and alcohol, more when it comes to alcohol and general health, physical and mental, but that’s a subject for another video.

First, Alcohol is a quick way to ingest empty calories. Empty calories mean a calorie that besides providing energy to the body doesn’t give you any micronutrients, the vitamins, minerals, and antioxidants.

Never forget that you want to be in a calorie deficit to trigger fat loss. Given the fact that you will eat less than your basal metabolic rate, whatever you choose to eat has to be nutrient-dense. Eating some nuts, a steak, some fish or sweet potatoes will feed your body with a lot of micronutrients.

Another aspect of drinking alcohol is the connection with food cravings and overeating.

Living in New York City, it’s not by mistake that most fast food places are open late at night, especially on weekends versus all the healthy places closing around dinner time. Alcohol consumption leads many people to seek out unhealthy food, pizza, fries, pastries, and so forth.

It turns off your will power that is crucial in the first three months of losing weight, because you have so many things add to your life and others to remove, you need to stay alert, mindful and focused.

In the beginning, you can’t rely on habits and momentum yet, most of your nutrition habits led you to gain weight, so you have to offset them by taking full, manual control, that’s why your will power is so important.

Alcohol turns off your willpower muscle, which is located in the prefrontal cortex, the part of the brain that helps us think, reflect on what actions to take and activate our critical thinking software.

Your goal is to lose weight fast, and a bad night of drinking can offset everything you have been doing for weeks. Worse, the ripple effects of eating bad after drinking can bleed into the next day. Just waking up with a slight hangover, feeling foggy and lethargic is enough to reach out to food for comfort, for pleasure. So the potential to eat unhealthy food or overeat the next day after a night of drinking is high.

Another factoid about weight gain and alcohol is how it affects weight distribution in the body. This is why the term beer belly exists, because of the effect alcohol has on gaining fat in the belly area. Men are more likely to gain fat in their belly area than women because women have generally more adipose tissue all over the body to store fat in comparison to men.

This is why you see some men with big bellies but normal arms and legs.

Next, the effect of alcohol on the liver alone should be enough to motivate you to drink as little as possible if not stop drinking for the first three months, so you can really turn on your engine and burn twenty-plus pounds.

Alcohol consumption leads to a disease called fatty liver, hepatic steatosis. Your liver is extremely important for your overall health, and it’s where insulin does its work of regulating blood sugar. Consuming too much fruit or alcohol leads to the storage of fat in the liver. Besides insulin resistance, which will make it harder for you to lose weight and potentially leads to diabetes, fatty liver disease can lead to cirrhose, liver cancer and liver failure.

Given what I just said, a lot of people opt out to reduce drinking or stop for the first three months if not more. It’s also common for many people to stop drinking after realizing how much better they feel, mentally and physically.

Now, i think what’s even harder for many people to give up for 2-3 months is coffee. As Dunkin Donuts said, American run on…coffee.

Some people love coffee so much, it would be impossible to give it up for three months. And if that’s your case, then keep drinking coffee, because removing it from your diet, combined with all these changes you are going to make in order to lose weight might be too much.

I just want you to know that coffee is liquid stress. Every time you drink coffee, you are injecting stress in your body, and the mental and physical boost you get is a reaction from the body to stress, it amplifies your state.

Drinking coffee to sharpen your mind is like pressing a button for a lion to jump right in front of you, or a snake, if that’s scarier to you. Immediately, you will feel energized because your body will produce the hormone dopamine which increases alertness and focus. But his way to create alertness and focus is not optimal. Later in the day, you will crash mentally or lack energy.

One book on coffee I read broke it like this, the energy you get from drinking coffee is just borrowing energy that you would normally have later on in the day. So if you drink 2 cups of coffee by noon. You are taking away the energy your body will have for later in the day.

I talked earlier on the correlation of stress and weight gain, and why it’s important you reduce your stress levels as much as possible. But I do understand that you might be so used to drinking coffee that you will be more stressed without it. Coffee withdrawal is real.

I am currently writing another mega vlog on coffee. I want to share what I have learned about the impact of coffee on health, stress, and happiness. I think millions of people out there are not fully aware of the impact of coffee, which is a psychoactive drug.

Now, let’s go over the last section of this mega vlog on tips you can add to your overall weight-loss strategy.

Tips to Lose Weight

Tip number 1- Carbs and Water Weight.

I talked at length on how reducing carbs in your diet will help you to turn off the hormone insulin, in charge of starting the fat-storing process. This will also help you turn on your internal fat-burning hormones glucagon. This is why I recommend you follow a low carb diet.

Another important aspect of reducing carbs intake is water retention and water weight. One of the reasons why people lose weight rapidly in the first few weeks is often due to water weight.

But many don’t understand what is causing this to happen, some know about water weight, some unknowingly think, wow, I’m losing so much weight. There is a connection between the body retaining water and carbs intake. The connector is blood sugar.

Most carbs, from bread, pasta, rice, and all the sweets turn into a type of sugar in the blood, called glucose.

Now when insulin is activated, it increases sodium retention in the body, sodium is salt. As your body increases its retention of salt, your fluid balance needs to stay optimal, so to balance out the salt, more water is absorbed.

This leads many people to gain water weight and become puffy, you can see it in their face, tight arms and other body parts. Even if you are not ready to shift once and for all to a healthier lifestyle. Try this small experiment for 5 days.

Reduce all your carbs and sugar to below 20% of your total calories per day and see how much weight you drop quickly. More, look at how less thirsty you become. You will be shocked. When people tell me how much water they drink all day, they forget that this is linked to their diet and carbohydrates consumption.

Once a week, I have a cheat day, or what I call a day where I eat more carbs and have no calorie restriction. On this day, I can eat a burger and some fries, some chocolate chips cookies or my favorite food, fried sweet plantain. I instantaneously notice how thirsty I become during this day and the following day.

Another way I notice it is on my face, it’s very little but since I shoot a lot of videos and edit them myself, I noticed a drastic change on my face days after my cheat day, when I consume a lot more carbs. For that reason, I don’t shoot videos on the day following my cheat day.

I’m saying all of this to help you understand the deep correlation between carbs and sweet intakes, insulin, and water weight. The more informed you are, the easier making this shift in your life will become.

Another connection is carbohydrate intake, salt and water retention which lead to hypertension, then to cardiovascular diseases.

Tip number 2- Increase your metabolism

This is one of the most common things people who want to lose weight google and want to know. How to speed up your metabolism so you can burn more fat.

This public interest is fueled by supplement companies and millions of dollars spent on marketing of fat burners. Some believe this is the ultimate secret to fat loss.

Calorie restriction, fasting, intermittent fasting, low carb diet, quality sleep, reduced stress, aerobic cardio, all these tools have a bigger impact on weight loss than pills to speed up your metabolism.

If you still want to speed up your metabolism, adding hot spices to the food you eat can increase your metabolism, meaning, how much your body burns during the day, without doing any major activities. There are all kinds of supplements out there all claiming to help you lose weight but they barely work. The only one I would recommend is decaf green tea, because of the impact it can have on helping you get rid of fat cells.

Even though you will lose a lot of fat following all these strategies, studies show that people who become overweight increase the overall number of fat cells in their body. Fat cells can stretch in order to store fat but over time, they will also increase in number.

If you lose weight, get back in top shape and maintain a healthy lifestyle, you will be fine for the rest of your life, but if you relapse and start eating unhealthy again, you will gain fat rapidly, faster than someone who has never been overweight in his or her life. EGCG ( epigallocatechin gallate) is an antioxidant present in green tea that helps with thermogenesis, meaning increased fat burning at rest.

Long term, green tea excrete may have the potential to reduce fat cells. I said may because the science of this is not conclusive.

Another tip to increase your metabolism is the cold. Cold showers are great for that, the body shivering is a way to generate heat, and in order to do so, more calories will be burned.

Besides helping you burn a little bit more fat, cold showers have a ton of health benefits, from blood circulation to glucose regulation, mood and immunity.

You can learn more about the benefits of cold showers here, here and from the iceman, Whimoff. I took his online course and learned a lot from it.

Tip number 3- Emergency Food

Emergency food is the food you have on yourself when you go out, so if you happen to crave food, you can take them instead of buying unhealthy fast food, sweets or pastries. Have a bag of your favorite nuts, make sure there is no added sugar in them.

Tip number 4- Blood test – Hormonal test

Everybody should have their blood test taken at least twice a year if not every three months. If you are overweight or obese, getting a full blood test drawn will help you uncover micro-nutrient deficiencies and check your hormone levels.

Hormonal health is super important in helping you lose weight and stay fit forever after. A lot of people are slightly scared to get their blood tests but don’t be, it’s one of the best ways to be aware of your inner health, caring about yourself.

Tip number 5- Add more walking into your day to day life

The last tip is easy but powerful, add more walking to your life, besides walking for fitness, see if you can walk more in your day to day life. Can you spend more time standing up if generally, your job requires you to sit for long periods of time? We talked about increasing your metabolism so you can burn more fat, being in an upright position does that. Really, just standing up increases your heartbeat.

Conclusion

We are now done with this vlog on how to lose weight as fast as possible. It’s now up to you to apply some of these strategies and lose weight. In the process, you will learn more about yourself and increase your overall wellness IQ.

Now, if you want to find the best ways to lose weight forever, check my program Lose Weight Forever, where I explain the overall strategy and my mental approach to dieting.

If you take care of the mental aspect, learn how to take full control of your mind, once and for all, align your desires, wants and external action toward a healthy lifestyle, you will reach your goal but more importantly, come out totally transformed within, like graduating a class. Your mental state will not allow you to relapse again, it’s like unlearning how to ride a bike, this won’t be possible.

It’s up to you, thank you.

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