Best At Home Workouts for Overweight People

6 Keys to Success

I had incredible success with the P90X program and I followed these 6 keys. Please read them and consider what changes you would need to make to implement them in your life.

 

1) Mental commitment to make your health a top priority

You will run into obstacles. You will have challenges. You will be required to make daily lifestyle changes. You will have days when you don’t feel like working out.  Are you prepared to look past these and do whatever it takes to overcome them? Most Beachbody programs are only 90 days – you can make this commitment! (By the end, you’ll want to make this a lifestyle but for now, just focus on the next 90 days!)

2) Commitment to nutrition

“Six packs are made in the kitchen, not the gym” – This is a very true statement. What and when you eat will make the biggest difference in the results you expect to receive. I achieved results BETTER than I had even dreamed of achieving only because of my commitment to eating the right foods. When everyone around me was eating junk food and I stuck to the plan, it was an internal reminder of the commitment I made and it gave me strength. P90X & TurboFire come with excellent nutrition programs that will help you. If you want my favorite book on nutrition, it’s Master Your Metabolism by Jillian Michaels.

 

3) Dedication to the program

Life will get in the way if you let it. It’s VERY easy to make excuses “I was up all night with the baby, I can’t work out” or “I had a stressful day at work” or “It’s a holiday”. You have to find ways to work around them. It’s not “Okay” to start skipping workouts and making excuses except for in rare occasions (like being very sick or injured). If you DO get sick or injured, DO NOT give up. You may have to take a few days off or a week off but you MUST GET BACK UP AND CONTINUE.

During the workouts, the “Voice of doubt” will enter your mind and make up tons of excuses “I’m too old for this”, “I’m not in good enough shape to do this..”, “I should take it easy”. DON’T LISTEN TO IT. You must push this voice of doubt aside and continue!

4) Support System

A good positive coach made a world of difference for me.  I have private support groups on Facebook of people that I coach. Everyone sharing their struggles and progress. We share meal ideas and support and motivate each other.

Getting the family involved (especially the one buying the groceries!!).  My wife has helped tremendously by helping to buy the right foods and helping to coordinate schedules so I can get my workouts in. I do the same for her by watching the kids or putting them to bed so she can squeeze in her workout.

If the people around you aren’t positive and supportive then FIND new people to surround yourself with. You don’t need toxic things inside your body or around you!

5) Track what you eat

I CANNOT understate this enough. DO NOT try to estimate the calories or amount of protein in the foods you eat.  Kate and I have been using a food scale for months and we still are 30-50% “OFF” when we try to estimate how much a piece of meat weighs before using the food scale.

A great free option for tracking calories is Loseit.com (syncs with iphone app, both free).

If you’re a teambeachbody club member, you can do this online as well.

I highly suggest get a food scale to help determine how many ounces a piece of meat weighs.

 

6) Challenge yourself with intensity

If you want just moderate results, then put in a moderate effort. But if you want significant and impressive results then you must give it your all. “Go Big or stay home”, “You get what you put into it”, all those clichés apply here.

When I start my workout, I’m focused only on the next 60 minutes and I do it until the point of ‘muscle failure’, where I can’t do 1 more pushup, or where I can’t do one more curl or to where my heart-rate is in the 170s and I have to cool off a little bit. I use a heart-rate monitor so I know if I’m not pushing hard enough or if I’m pushing too hard.

 

Commit to these 6 ‘keys’ and you will be much more likely to succeed to becoming fit.

 

What do you think? Leave your comments below.