Almost every resolution or goal is about three things; making more money, losing weight or having better relationships.

Losing weight and getting fit is a resolution that so many people fall off from quickly. But sometimes a quote can give you the spark to get back on track.  

One I read recently is truer than ever. “Don’t talk, just act — Don’t say, just show — Don’t promise, just prove.” I wish I could give credit to someone for it but after extensive research, it’s always accredited to “unknown.”

Here’s why I think this quote can help you crush it in your fitness journey.

Part I: Don’t Talk, Just Act

People love to talk a big game. They say things like “I’m going to gain 10 pounds of muscle” or “I’m going to get in the best shape of my life this year.”

But oftentimes that’s all it is, just talk.

Not enough people are actually executive on their goals and dreams. If you don’t want 2019 to be the same year as 2018 or 2017, it’s up to you take action and act on them.

The next time you talk a big game, its time to back it up. Create a detailed fitness plan, stick to it and follow through with your words.

Make sure you’re 100% committed. To fulfill your promises, you have to do it even when you don’t want too.

One of the worst things you can do is only to act when you “feel like it.” If that’s the case, you’re probably never going to end up actually doing it.

Part II: Don’t Say, Just Show

Instead of telling people at work and friends in your life, show them with your consistent activity. Don’t make fitness a part of your life, make it your life.

If you really want the results, you need to show people with your daily routine. And these aren’t just big activities like working out or running 5x per week.

It’s the little things like choosing a healthy meal at a restaurant, skipping a happy hour or bringing lunch to work every day. Oftentimes the little things will make the biggest difference in your fitness journey.

Part III: Don’t Promise, Just Prove

Making real and lasting change to your physique isn’t something that you can accomplish overnight. Quit trying to promise people you’re going to make a change and instead, prove it with consistency.

The only way to lasting success is doing the right stuff over and over again. One week of healthy eating and constant exercise isn’t going to give you the epic results you want.

Prove yourself and people that doubt you wrong by sticking with it. Getting super fit is about staying consistent and persistent to reach your goals.

Crush Your Fitness Goals

Motivation is great, but it doesn’t always last. As John Maxwell said, “Motivation gets you going. Discipline keeps you growing.”

While we have tons of motivational playlists to help keep you motivated, it’s up to you build fitness into your life. Let it run your life and watch how positive of an impact it can have on other areas as well.

Remember, discipline is contagious. A fitness journey will do more than just change your body, it will change your mindset and belief about yourself forever.

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What sets them apart from the ordinary, is the will to win.

They dedicate their lives, to one goal. They grind day in day out, refusing luxuries most can’t live without alcohol, junk food and partying.

Displaying incredible self-leadership guiding themselves towards their ultimate vision.

What can we learn from the leadership displayed by olympic athletes?

If you want to be a world beater, heed the advice below..

5 Lessons on Self-Leadership from Olympic Athletes

1. Source of Experience | World Conquering Lessons

We all suffer set-backs at some point in our lives. For some reason not all of us take another chance to try again. One of the main lessons to learn from athletes is to take as many efforts as required to achieve your aim. Failure is a part of the process. Failing is not the end; it’s instead a new start. Failures aren’t a good source of experience they are THE source of experience. Analyze your mistakes, where did you slip up? Attack your weaknesses until they become your strengths. Leadership involves hard work and ability to stay strong no matter the burdens that try to crush you along the way. Never give up.

‘There’s always a point where you get knocked down. But I draw on what I’ve learned on the track: If you work hard, things will work out.’
– Lolo Jones, bobsledder

2. Be the First, Be the One | World Conquering Lessons

A leader is the first to start something. Leadership is all about proving that you’re #1! Olympic athletes are a perfect example of high standards. They work hard, live their dreams, are mentally strong enough to reject distractions, are courageous and take risks. They venture to do things that others wouldn’t even contemplate. That’s why they reach the highest heights. First rule of leadership is: Dare to do something others won’t. Be uncommon amongst the uncommon. If you want to be a champion you must be the ONE.

‘If you want to be the best, you have to do things that others aren’t willing to do.’
– Michael Phelps, swimmer

3. Ready to Risk | World Conquering Lessons

An ability to take risks is a trait of genuine leaders. Our life is all about making decisions. Very often to achieve our goals we have to be adventurous, sometimes even act in a way others would call ‘crazy.’

Risk has a strong connection with fear, if you’re not ready to fight your fears, sorry you aren’t a leader. The only way to lead – is from the front, you must construct the ideal mindset and feed your mind daily.

The one thing every Olympic champion has in common?.. They dared to be the best.

‘He who is not courageous enough to take risks will accomplish nothing in life.’
– Muhammad Ali, boxer

4. Attack Fear | World Conquering Lessons

Fears are products of our minds, they prevent us from achieving our aims and pursuing our dreams IF we let them. Overcoming fear makes us stronger. Only leaders can do that, so tackle something you’ve been putting off TODAY. Be fearless in pursuit of your goals.

They’re open to accepting challenges and are not afraid to do so, because they know the actual price of success: everything you’ve got.

Don’t run from your fear, run toward it. Once you have overcome your biggest fear. Everything else become easier.

‘I don’t run away from a challenge because I’m afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your feet.’
– Nadia Comaneci

5. Pride | World Conquering Lessons

Genuine champions are not afraid to meet different scenarios and always take responsibility for their actions, whether they win or lose. You need to know how to hold your head high in any situation and under any circumstance.

Leaders know when they have given their all and that is a victory in itself, because if you give your all in everything you do, success is only a matter of time. Be able to look yourself in the mirror when you get home, even after an L. You know you gave everything, and you will be back bigger and badder next time.

Wear your scars proudly, for they have made you. Attack your fears promptly and ferociously. Give 100% in everything you do & soon you will conquer the world.

‘Part of being a champion is acting like a champion.’
– Nancy Kerrigan, figure skater

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Do you have a healthy body shape? For many people, the answer is defined solely by how much they weigh or whether they have a perfect hourglass figure. Many individuals focus their attention on measurements such as their chest, waist, and hip size, or they step on a scale to tally up the pounds. Sadly, many people judge their own and others’ health, and sometimes personal value, based on these numbers.

Step Off the Scale and Away From the Measuring Tape

The truth is that there’s a wide range of healthy body shapes and sizes. Rather than defining good physical health by shape and size, a more accurate approach to determining good health is through measurements of blood pressure, cholesterol levels, emotional health, and overall well-being. It’s easy to assume that a person with more belly fat is less healthy than a slender person. However, there are many, many factors that determine health. For example, a person with a slim build may look thin but have a larger percentage of body fat than another person with a different body type.

Perceptions About Heavy Bodies

In modern society, there’s a pervasive idea that extra weight means poor health. Assumptions are made about a person’s eating habits, self-control, self-esteem, and activity levels. All too often, when an individual carries extra weight, others assume that the individual can’t or won’t enjoy many physical activities. This is a stereotype that has been busted by athletes, such as Myrna Valerio, a marathon and ultramarathon runner recognized for her success.
It’s important to remember that body types and shapes are often heavily affected by genetics. Your genetic family history determines your bone structure, where you carry extra fat, your frame size, and the speed of your metabolism. The key to identifying healthy bodies lies in identifying the habits of the individual, not in taking their measurements.

Why Changing Perceptions Is Important

Why is it important to change society’s ideas about excess weight and heavy body types? Your perception of yourself does have an impact on your ability to enjoy a healthy lifestyle. When an individual believes s/he is overweight, s/he may have an intention to lose weight, but studies have found that it doesn’t inspire actual changes in diet and exercise. Conversely, when adolescents believe they are overweight, they are more likely to fall into unhealthy, and sometimes dangerous, habits.

Factors That Affect Body Image Perception

The deck is stacked against women, men, teens, and children who believe they are overweight. Every day, they are bombarded with messages about ideal body shapes and sizes. Advertisements on television, in magazines, and on the internet flaunt thin bodies, clearly defined muscles, narrow waists, and photo-edited skin. Adults, teens, and children face criticism from peers and feel pressure to mimic current trends whether they are healthy or not. Messages from companies selling diet plans and exercise equipment often add to existing stereotypes.

Negativity Doesn’t Lead to Positive Changes

Each of these messages tells the individual who feels overweight or underweight that they are somehow less than the people in those visual images. Remember that a negative perception of your own body does not lead to positive changes.

Recognize the Beauty of Your Body

At womenshealth.gov, a healthy body image is defined as positive feelings about your particular body shape. Those women and girls with a positive body image tend to enjoy better physical and mental health – even if they are overweight or underweight. Conversely, those who have negative feelings about their bodies are at greater risk for eating disorders and other mental health conditions. That negative body image may prevent men, women, and children from going out socially, exercising, or making healthy dietary choices.

Developing a Positive Body Image

One of the best ways to improve your perception of your own body is to focus on positive thinking rather than negative thinking. The National Eating Disorders Association recommends several tips for improving the way you think and feel about your body. For example, take time to really appreciate the things your body can do, such as breathing, laughing, and walking. Surround yourself with others who have a healthy, positive outlook on life. Cut out negative social media and any messages that limit your definition of what a healthy body looks like.

The next step is to focus on the things you can control in your life. After accepting your body shape and size, celebrate your own unique qualities and understand that you can enjoy a healthy, fulfilling life whether you’re a size 2 or a size 32. Learn how to make healthy eating decisions and find ways to incorporate exercise and physical activity into your days. Identify and look up to new role models, such as Christa Singleton, one of a group of Plus-Size Climbers who climbed Mt. Kilimanjaro in 2016. Refusing to let her size define her, Singleton is breaking through conceptions about size and health.

Get Treatment for Eating Disorders

If you’ve experienced or are experiencing eating disorders, seek treatment during this process. Again, there are many negative beliefs that may hold you back when the subject of eating disorders come up. Amelia Boone, an elite athlete, knows this all too well. Stories like Amelia Boone and her eating disorder treatment aren’t uncommon among athletes, but these stories aren’t often shared with the public. Move past the misconceptions and seek appropriate treatment.

Recognize the Things You CAN Change

If you are struggling with a negative self-image or the desire to make improvements in your life. You might start by changing your own ideas and discussions about the “ideal” body shape and size. Remember that your strength lies in conquering the things you can control without succumbing to popular ideas about body shape or despairing because of genetic factors you can’t change.

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Earlier this year she was also inducted as the first female fighter into the UFC hall of fame, at only 31 years old. Her career is a testament to the amount of work she’s put in over the years despite the odds.

Use these Ronda Rousey quotes to keep pushing through fear and love the process of becoming successful.

“Most people focus on the wrong thing: They focus on the result, not the process. The process is the sacrifice; it’s all the hard parts – the sweat, the pain, the tears, the losses. You make the sacrifices anyway. You learn to enjoy them, or at least embrace them. In the end, it is the sacrifices that must fulfill you.” – Ronda Rousey

Sometimes it’s hard to focus on the process when you crave the result so badly. But as motivational teacher Eric Thomas said, “Trust the process, don’t rush the process.”

Enjoy your failures, setbacks, and learning moments on the way to achieving your biggest goals. You can do anything once you realize that it’s just a process. Fail faster so you can learn faster and start achieving your biggest goals.

“There have always been people who have written me off. They’re not going away. I use that to motivate me. I’m driven to show them just how wrong they are.” – Ronda Rousey

Haters should fuel your fire, drive, and ambition. Don’t let the naysayers tell you what’s possible. They are only expressing their own failures, insecurities, and lack of belief outward.

When you feel like quitting, remember that if you do you will be exactly that person they said you would be. Don’t quit, find a new way to reach your biggest goals and prove them wrong.

“I want to be a perfect fighter, and that’s one of those unattainable goals because you will never be perfect. But I can always be closer to perfect.” – Ronda Rousey Quotes

Perfect doesn’t exist in sports, business or life. But striving to be perfect means you are constantly trying to improve and get better. This is a huge key to continuing to be happy and make progress in life.

Tony Robbins talks about this in depth with the phrase “CANI” — Constant and Never Ending Improvement. While perfect is unattainable in almost everything in life, you can always be improving as a parent, friend, partner, and person.

“No drug or amount of money or favoritism can ever give you belief in yourself.” – Ronda Rousey

Self-belief is something you have to build up and acquire on your own. Trusting yourself and your intuition to make your dreams happen will create more belief than anything else in the world.

“To be the best, you have to constantly be challenging yourself, raising the bar, pushing the limits of what you can do. Don’t stand still, leap forward.” – Ronda Rousey Quotes 

Always keep pushing, keep growing, and keep learning. The moments you feel the best are when you are learning and becoming the ultimate version of yourself. The moments you feel the worst is when you’re stuck and not making progress.

Remember, progress equals happines in all areas of life!

“There is nothing in my life that I would go back and change, even the darkest moments. All the successes and greatest joys in my life are a result of the absolute worst things. Every missed opportunity is a blessing in disguise.” – Ronda Rousey

Don’t run from your past, embrace it. Even the darkest moments have unbelievable learning moments if you are self-aware enough to find them. While it might not be immediately after a failure or setback, you can always find good in any situation.

Use these Ronda Rousey quotes to work hard, persevere, and become the version of yourself you were meant to become.

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But with great power comes great responsibility, distractions are more numerous than ever, we’ve gone from the radio to TV to smart phone. There’s a reason they used to call the TV the ‘idiot box’.

You must be smarter than your smart phone or you will get less done than ever before.

As Jim Kwik said,

“A lot off people give away their sovereignty and their power first thing in the morning”

5 Reasons to Work Out Before Checking Your Emails and Social Media

1 – It Will Destroy Your Focus – Work Out Before Checking Your Emails And Social Media

There are two types of people in the world, the ones that will achieve success and ones that won’t. The difference? Focus. If you want to achieve your goals as bad as you want to breathe you will let nothing stop you or distract you.

So when you wake up in the morning and begin to get ready for your workout toss your smart phone aside, you have much bigger things in mind than anything you’ll scroll past.

If you want to take your workout to another level, pre-workout supplements can give a huge boost, while intensifying your focus. Leave no stone unturned on your journey to the top of the mountain.

2 – It Ruins Your Posture & Can Cause Injury – Work Out Before Checking Your Emails And Social Media

Functional strength expert Angelo Grinceri points out the habit of hunching forward while texting on your phone alters the natural balance of your spine by flattening the lumbar curve and allowing your head to hang forward. “poor lifestyle habits lead to shoulder and neck pain.” Both of which can cause unnecessary strain on your neck after waking, which could contribute to injury at the gym.

If you’re serious about working out get up, stretch and do a proper warm up before the gym, so that when you enter you are ready to give your all.

3 – It Affects Your Mentality – Work Out Before Checking Your Emails And Social Media

Steve Furtick said it best “One reason we struggle with insecurity: we’re comparing our behind the scenes to everyone else’s highlight reel.” If the first thing you do each morning is jump on social media and compare your life to others, it is going to leave you feeling lousy, you need to have laser like vision on your own goals. Let nothing affect your mentality, you need to enter the arena with unwavering ferocity. So do what’s important first and never give away your power.

4 – Your Intensity Suffers – Work Out Before Checking Your Emails And Social Media

If you do find yourself at the gym with your phone, perhaps like me you use it to listen to music. Take note of these do’s and don’ts.

Don’t Text

Another noteworthy study, published in Computers in Human Behavior last year, found that people who texted during a 20-minute workout spent almost 10 of those minutes in a low-intensity zone, and only seven minutes in high intensity. Those who worked out without a phone spent only 3 minutes in low intensity, and almost 13 minutes in high intensity.

It’s obvious, and science confirms that if your looking at your phone in the gym, it’s guaranteed to lower the intensity of your workout. Taking your phone to the gym could be setting your progress back months. Is it really worth it?

Do Listen To Music

The good news is that listening to music on a cell phone had no notable impact on balance, so exercisers should feel free to use their tunes. In fact, earlier research has shown that listening to music during exercise can boost workout intensity and enjoyability. Check out Fearless Motivation’s Spotify playlist for something that will get you firing on all cylinders

Put your phone on airplane mode.

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Arguably the greatest female athlete of all time, dominating all those that dare to challenge her reign. What can you learn from Serena?

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We, living in this modernized world are highly competitive-running a never ending rat race. Most of us are heating up chairs all day just to cover the career goals where people hardly pay any attention on the importance of exercises for health. In a society like that, sparing some extra time on working-out is encouraged in order to keep people healthy and relaxed.

While hitting the gym daily and working hard to prepare your body for the next beach session with all fit abs and an attractive figure, have you ever wondered whether your body is responding to your efforts as much as you expect it to be? ‘Cardio’ does all the magic here and becoming aware of it will help you to carry out your fitness sessions with more effectiveness and knowledge.

What is Cardio?

It is the short term for ‘Cardiovascular’ which involves the heart and blood vessels which circulate oxygenated blood throughout the body. ‘Engaging in cardio’ simply means the involvement of an individual in endurance exercises which enhances the effectiveness of our cardiovascular system.

Any activity which makes your heart rate go up to 50-75% of the maximum value owned by your body, comes under Cardio. This value can be roughly calculated by reducing your age from 220.

E.g.: If you are a 30 years old,

The maximum heart rate you can go up to is 220-30= 190

Where does the secret lie?

Cardio can be little tiring, yet a powerful tool when aiming for a healthy fat loss. It also creates an energy deficit in our metabolism which significantly reduces the amount of food, needed. It must always be carried out in a style which targets on a maximal break-down of fat for energy while sparing the muscle mass and that is where the need for HIIT (High Intensity Interval Training) arises.

This special tactic involves 20 minutes of cardio comprising of,

• Warming-up
• Short high-intensity period
• Moderate low-intensity period
• Cooling-down phase

Warming up and cooling down are two MUSTs to be carried out during a work-out. Warming up, at the very beginning prepares our body for strenuous exercises which are on the way, whereas cooling down, will get our body back to its normal pace, at the end of the session and today in this article we are going to see the benefits of these two activities, properly blended up with cardio in order to gain the maximum physical results expected.

Warming-ups

There are several bodily changes, observed during these exercises like increased heart rate, respiratory rate, energy releasing reactions and blood supply to muscles with oxygen and glucose.

It is obvious that our body excessively heats up during work outs-just like a car engine. Therefore, slowly adjusting your body to such changes is highly important, since sudden heating up procedures without any prior preparation can even end up in death. A good warm up will dilate your blood vessels and ensure a good blood supply to your muscles whereas the body temperature will get adjusted for an optimal efficiency.

Light cardio and Dynamic stretching exercises are effective in avoiding muscle and ligament strains. The ulterior motive of this is to prepare your cardiovascular system without shocking it at once by exposing to a sudden strenuous exertion.

This cardio workout of 5 minutes will play an action role for vigorous activities which are on the way. As a bonus point, the calorie burning role of these light body weight cardio movements will introduce your body to a jump-start for fat burning.

E.g.

• 10 exercises of 30 seconds each

•Boxer Shuffle

•Overhead Reaches & Toe Touch Stretches

•Slow High Knee March

•Torso Twists

•Alternating Toe Touch Kicks

•Full Torso Circles

•Lateral Step Toe Touches

•Squats

•Jumping Jacks

•High Knees

Once this cardio warming up session is over, your body will be fit enough to face any challenge on strength, HIIT, endurance, power, toning or stretching.

Cooling-downs

This is as important as warm-ups, because all your heated body muscles and dilated blood vessels should come back to its normal status-following a tough session of work-out, in order to function in the normal manner. Lack of these may end up in vomiting and discomfort so it is always good to spare few seconds on pampering your tired muscles by Dynamic stretching and cardio.

Dynamic Stretching will reduce the formation of lactic acid in muscles which is responsible for cramps and stiffness.

E.g.

• 30 sec each-

•Torso Rotations

•Rocking Side Kicks

•Rocking Butt Kickers + Ventral Pulls

•Arm Crossover Swings + Lateral Steps

• 20 sec each-

•Standing Quadriceps

•Leaning Hamstring

•Rocking Inside Thigh

•Wall Chest Stretch

•Rhomboid Pull

Swinging between high and low intensity phases will keep your body in a ‘fat-burning mode’ without burning carbohydrates or proteins for energy. Several research studies have shown that, HIIT is highly effective on optimal fitness which burns fat up to 50% more efficiently than low intensity cardio-which is definitely a plus point!

However, sweating behind all these hard work would go down the drain, if you practice wrong techniques without any proper guidance. So, always stick to a professional and work-out in a manner where you gain the maximum benefits while working the least-

Because WISE MEN work SMART not HARD!!

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One of the most sought after result of months of working out is a six-pack abs. However, to get this result, a lot of hard work and dedication is required. Additionally, it is essential to understand the proper techniques and practices to have the best shape of the abs. some of the best abs exercises involve using a dumbbell. Here are a the best ab exercises with dumbbells that will give you six-pack abs:

Swing

This exercise involves swinging the dumbbell and applying pressure to the abs. if you are a beginner, you should use an 8kg dumbbell. Intermediate and advanced exercisers should use a 12kg and 16kg dumbbell respectively. You can do this exercise at home or at the gym.

Stand with your feet a little wider that the width of your shoulders while holding one end of the dumbbell. Bend your knees and swing the dumbbell through the back of your legs. Then, pop your hips and swing the dumbbell to eye level. Do this exercise 8 to 16 times with 90 second breaks between sets. The recommendable number of sets for this exercise is 8. Note that, when using an adjustable dumbbell, you should adjust the plates very tightly.

Wood Chop 

To do this exercise, stand with a feet less wide than your shoulder’s width. Hold the dumbbell with both hands up and to one side of your head. This should be done above ear level with the arms extended. Chop the dumbbell down around your body and squat as you do so. The dumbbell should end up right next to your opposite shin.

Start at the first position again and do the chop 8 to 16 times. Change sides and do the reps. It is important to note that this is not an easy abs exercise, so you should choose the right dumbbell weight and the right manner of handling it. Begin with a light weight then increase it as you get used to doing the exercise.

Side Bend

The side bend is an easy exercise to do. Stand with your feet shoulder width apart abs braced and you. Hold the dumbbell in one hand and place the other hand behind your head. Bend down towards the hand holding the dumbbell. Return to the initial position and do this 8 to 16 times. Change sides and do 8 to 16 reps. 4 sets are recommended for each side are 4 with a 90 second break between sets.

Russian Twist

The final best abs exercise is the Russian twist. Begin by sitting on the floor with feet raised and your knees bent leaning backwards. Hold the dumbbell with both hands in front of the sternum. Twist in the other direction then go back to the initial position. This makes the first rep. Do this 8 to 16 times. 4 sets are recommended.

Crunch

Lie flat on the floor while holding the dumbbell with both hands close to your chest; your knees should be bent. Using your upper abs, raise your torso, and then slowly move back to the initial position. Do this 8 to 16 times.

In order to get the desired results within weeks, do these exercises frequently and increase the weights as you go.

5 Abs Workout Mistakes That You Are Probably Making

Here are five abs workout mistakes that are keeping you from attaining six-pack abs:

Underestimating the Importance of Compound Exercises

If you focus your abs workouts to isolating exercises only, you will be missing out greatly. Compound exercises such as squats, deadlifts, and overhead presses will engage your whole core hence strengthening the abs from all sides. It is a huge mistake leaving these exercises out of your workout routine.

Having a Complete Workout Just For Your Abs

If you are using an entire workout for abs exercises then you are making a mistake. You only require fifteen minutes to perform abs exercises. In case you are including compound exercises in your workout, you only require one or two abs exercises. Do 2 to 3 sets at the end of each workout and you are good to go. You can also include these abs circuits at the end of your workout.

The Misconception That Crunches Are Everything When It Comes To Abs Exercises

This is a frequent mistake that people make. Six-pack abs cannot simply be crunched out. Crunches alone will not do. There are several exercises that are just as effective, or even better than the overused crunch. The dumbbell exercises discussed above focus more on the muscles in the abs area than the crunch does. Therefore, alternate between the two for guaranteed success.

Overlooking the Lower Back

Often people will remember to train the front and the side of the core but forget about the back. Forgetting to train the lower back is a great mistake for anyone seeking to get six-pack abs. to achieve a strong core, exercise your lower back. You will achieve balance and strength if you do.

Out-Crunching Your Diet

The secret to visible abs is not the number of crunches you do, but rather, the percentage of your body fat. You can’t simply burn off excess fat by doing lots of crunches. To get visible abs, you need to keep your diet in check. For guaranteed success, engage in cardio workouts, abs exercises and a strict diet.

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Holding down a consistent, effective workout routine and pushing yourself further isn’t exactly easy even when you don’t have your career or other obligations to worry about, but when you actually do it’s a whole different story. Exercise is something that takes energy, motivation and planning, and if you skimp on any of these it’s very easy to get distracted and fall behind with your workouts.

I’m a working mom and have been so ever since my children were born, so I know full well how challenging it can be to keep up with all your daily tasks, take care of the kids, get everything done at the office and then still find time to exercise after all of that, but I assure you that it’s not impossible. And today, I want to give you some basic, simple tips on how to achieve just that.

Make Workouts More Efficient

The main problem that people with full-time jobs have when it comes to exercise is finding the time to exercise every day, or even three times a week. However, a simple way that you can remedy this is to simply increase the intensity of your workouts, so you can burn more calories and make more progress in smaller amounts of time.

High-intensity interval training is a great way to accomplish this, for example; it’s a style of training that’s designed to tire your body out as efficiently as possible in as little time as possible, and besides this it has a variety of other benefits: it contributes to a strong immune system, as well as to the secretion of anabolic hormones, which is great for muscle growth. HIIT also impacts your nervous system, conditioning it to handle more stress so you can lift more weight.

Stick to a Schedule

When being limited by time, you have to have a well-structured plan on how to use it efficiently. Period. The reality is that a lot of the people that claim they have no time to work out actually have lots of free time – they just aren’t trying to utilize it properly and make time.

Now, I understand that it isn’t always easy to create a specific plan because things can always come up at work, but if you have no plan whatsoever and make it up as you go along you’ll be far less prepared when something does come up. Having everything on paper makes all of this vastly easier, so I highly recommend that you do it.

Choose Exercises That You Like

As I mentioned already, exercise doesn’t only take up your time – it also requires a great deal of motivation and energy, and therefore it will be a lot easier to keep up with a consistent workout routine if it’s comprised of exercises you actually enjoy doing.

Whether it’s yoga, running, weight training, martial arts or anything else, make sure that you’re personally committed and that you care about pushing your limits and making progress, because without that key motivational factor it will be a lot harder for you to do so. On my own example, I can tell you that I despise running; it’s monotonous, boring and not stimulating enough in my personal opinion, and yet when I first started working out I used to spend 15 minutes before every workout on the treadmill, hating every minute of it but convinced that I need to run if I want to lose weight.

Then a friend introduced me to HIIT and I haven’t stepped on a treadmill since. I simply don’t need it, and I don’t feel like doing it, period. Pick your battles, make sure you enjoy your workouts, and things will become a whole lot easier.

Time For War – Gym & Workout Motivational Speech  – WATCH FREE:

Less is More

Finally, I’d just like to say that it’s perfectly okay to not have as much time for your workout as you planned, but what you shouldn’t do is call off the whole workout because of it. Go in there anyway, exercise for 20 minutes, even 15 minutes, just don’t call it off. Consistency is the most important aspect of starting an efficient exercise routine, and if you don’t have consistency in the beginning, chances are that you’re going to quit somewhere along the line.

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Although you see the desired results when proper work is executed and dedication is sweated into, a dose of motivation is a must to keep you on track towards your fitness goals.

Needless to say, there are many sources of motivation available online but we believe these top 5 fitness motivation YouTube channels can take you a step ahead every time.

Take your time to explore them and find out which one meets your demands.

• 1 Aesthetic World

Aesthetic World is one of the largest fitness and bodybuilding motivation YouTube channels with hundreds of motivational videos for your viewing pleasure. They upload some great fitness motivational videos daily that will keep you pumped throughout the week.

It’s a US-based channel on YouTube and has some top fitness models like Jeff Seid, Connor Murphy and David Lair featured there.

• 2 Monster Motivation

Turn yourself into a monster and achieve the aesthetic glory you’ve dreamt of. There’s plenty of watchable stuff that is tailored to keep you motivated, energetic and pumped all the time. This channel is bang-on with current trends and is updated daily.

There is a variety of stuff that you can watch to achieve your fitness goals; plenty of workout videos, Yoga guides, HIIT training, and everything you need to get in shape in no time. Make sure you subscribe to their channel to receive daily updates.

• 3 Ultimate Fitness Motivation

It’s one of the most popular female fitness motivation YouTube channels featuring easy-to-follow workout guides along with some hardcore training videos that will make your muscles scream. The channel updates every week with a couple of great motivational videos and training guides that are very useful for those looking to up the intensity in the gym.

Ultimate Fitness Motivation is an ideal place for beginners to explore the world of fitness. Their mind-boggling fitness models are a huge inspiration for every girl out there and the way they started their journey from zero to hero is highly motivating for everyone.

• 4 Live Fit Motivation

Live Fit motivation is another large channel on YouTube promoting aesthetics, perfection in symmetry & proportion, and injecting a dose of motivation into the newbies to get them going on their journey. With hundreds of published videos and new ones being published every week, you’ll learn how exercise and diet go hand-in-hand to fulfill your fitness goals.

They publish authentic information on nutrition, diet, fitness, training and health with plenty of free workout videos you can benefit from. Needless to say, their videos published time-to-time cater for all the fitness levels.

• 5 Jon Venus

Another Fitness Motivation channel run by Jon Venus who is a top fitness athlete and a public figure, guiding and telling the world how to achieve greatness while staying fit and motivated all the time.

Venus himself started his career from the bottom and has shared his journey, tips and training guides on his YouTube channel. Jon publishes one or two videos every week but they offer pure value. Many of his videos focus on how to burn fat and maximize your gains, plus eating a healthy diet for ultimate fitness.  Subscribe and check out his videos.

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