January 7, 2010
Here is what I call the Bakhtiar Formula for setting goals and accomplishing them.
1. Decide exactly what you want and write it down in the present tense.
Your goals should be clear that a child could read it and explain it clearly to another child.
(I need to lose 19 pounds of body fat, I need to get my waist down to 30, etc….)
2. Set a deadline for the achievement of your goal.
Because of the fear of failure many people set vague and unrealistic goals and avoid committing themselves to a timeline.
As a result they have no benchmark or standards to measure their progress, and they eventually give up and quite.
( I am going to lost 19 pounds by March 1st )
3. Determine the obstacles that you will have to overcome to achieve your goal.
Identify the major constraints that hold you back from achieving your goal at the present time.
Fully 80 percent of the reasons you are not achieving the goals are internal.
They result from your lack of some quality or ability, which is largely under your control.
Only 20 percent of your obstacles or difficulties that are holding you back are external, in other people or situations.
(Lack of time? Manage your time better, lack of knowledge? Hire a coach, Lazy? Get off your a**, etc….)
5. Identify the people, groups, and organizations whose cooperation you will require to achieve your goals.
6. Make a plan out of your answers in the previous questions.
A plan is the list of activities organized by sequence and priorities.
A list organized by sequence means that you decide what you must do before something else.
When you organize your list by priority, you decide whats more important on your list and what’s less important.
7. Take MASSIVE ACTION on your plan immediately.
Step out in faith.
Once you begin, do something every day that moves you in the direction of your most important goal.
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January 3, 2010
Well, the first week of the new year is here. Here is a quick post on how to reach your goals. At the bottom of this post I already shared with you my goals and resolutions for this year. Please share with me some of yours.
In a famous study in 1953, the graduating seniors of a major university were asked if they had written goals, and plans to achieve them, after they left the university.
It turned out that 3 percent had written goals and plans. 14 percent had goals but they were not written. The other 83 percent had no goals or plans at all, aside from getting out of university and going on vacation that summer.
Twenty years later in 1973, they followed up on the graduates in this study and asked them, among other things, about their financial situations. They found that the 3 percent of students who had clear, written goals and plans upon graduation were worth more than the entire 97 percent of graduates put together.
What does this experiment have to do with your fitness goals?
You see before we start an exercise plan, we must write down our fitness goals.
This automatically starts to program your subconscious towards achieving your goal.
Imagine that you have two drivers, each with a brand new Mercedes-Benz.
They both set to travel across the country toward a distant destination.
One sets off with no road map, navigation, nothing.
The second driver takes the time to plan his trip carefully using road map, navigation and getting advice from people who have traveled that path.
Which driver do you think will reach his destination on schedule??
The first driver might NOT even reach his destination.
Your fitness goals are pretty much the same.
People with clear, specific goals and plans that they work from each day, accomplish on the average, ten times the result as others who don’t have a clear idea of where they are going or when they want to get there.
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July 13, 2009
Anyone who has watched television after 10pm has seen ads for fat-burning potions that promise to melt off unwanted pounds while you watch TV, read a book or sleep. However, while you know that there is no magic potion to help you lose weight in the La-Z-Boy, there are steps that you can take to help your body burn more calories every day and lose weight faster-yes, even as you sleep.
The secret to better calorie burning is in raising your resting energy expenditure-your metabolism- the amount of calories you burn every moment as you live and breathe. Sometimes in our 30’s, our metabolism starts slowing down at a rate of 5% every decade- a seemingly small decline, but one that can add up to more than 10 extra pounds’ worth of calories a year if you’re not careful.
Why the metabolism meltdown? Muscle loss. Muscle tissue burns about five times as many calories each day-even when you’re not exercising-than fat tissue does. Unless you take action, by the time you’re 65 it’s possible that you will replace half of your lean body mass with twice as much body fat.
MAKE SOME MUSCLE
“Resistance training probably is the best long term method for increasing resting energy expenditure,” says metabolism researcher Gary R. Hunter. If you work every major muscle group twice a week, you can replace 5 to 10 years’ worth of muscle loss in just a few months. That new lean muscle tissue will boost your resting metabolism. Plus you’ll also burn about 200 calories by performing your strength training routine and your metabolism will stay revved up for about 48 hours afterward.
EAT TO LOSE
Exercise always works better if you eat right. You can complement your calorie-burning efforts with these strategies…
Eat breakfast. According to a study by researches at the George Washington University in Washington, DC, skipping breakfast can cause your resting metabolic rate to 5%. Eat a morning meal-oatmeal, yogurt and fruit provide a good protein-carbohydrate blend-and your metabolism will return to normal.
Get protein with every meal. Protein not only makes you feel full faster than carbohydrates, but also takes more energy for your body to digest, so it gives you a slight metabolic boost. Some good sources are fish, lean meats, poultry and legumes.
Eat frequent meals. Whenever you deprive your body of food for too long, it goes into survival mode, slowing your metabolism and hording calories. Eat regular, healthy meals-along with one or two healthy snacks in between.
Drink plenty of water-and make it cold. In a study from Germany, researchers reported that drinking water boosts your body’s calorie burning rate by 30%. Ten minutes after 14 men and woman drank just over a pint of water, their metabolism sped up, and within 40 minutes, it reached a peak burning stage that lasted more than one hour. Since the metabolism spike is partly due to the body’s efforts to warm the water you drink, cold water works best.
Drink green tea. Researchers from Switzerland found that 6 out of 10 men who took a green tea supplement-the equivalent of one cup of green tea-three times a day with their meals burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. They believe the tea’s flavonoids enhance deigestive efficacy.
Dr. Saman Bakhtiar is a Chino Hills Personal Trainer and Boot Camp Instructor.
Dr. Saman Bakhtiar has dedicated his life in studying the art of human body transformation.
We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.