Gubitak kilograma jedna je stvar, a držanje te kilaže je druga stvar. U stvari, istraživanje sugerira da 80% ljudi koji izgube barem 10% tjelesne težine povrate sve što su izgubili, ako ne i više.
Stoga je vrlo impresivno kada osoba koja izgubi dosta kilograma i održi takav gubitak na duže staze. To je postigao i Carter Good (25) iz Austina u Teksasu koji je 2011. godine težio oko 138 kilograma.
U roku od godinu dana izgubio je 45 kilograma, a godinu dana nakon toga izgubio je još 18. Devet godina kasnije, Good nije vratio izgubljene kilograme.
Carter je sada kvalificirani osobni trener koji je nedavno u objavi na Instagramu objavio 10 najvažnijih lekcija za održavanje gubitka kilograma.
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The 10 things you see listed here are all you need to lose weight & build the body of your dreams. ⠀ (Okay, maybe number 9 isn’t a “need” for everyone… but I feel it should be ☕️ 😉) ⠀ Pretty simple, though… right? ⠀ That's how it should be! ⠀ The secret to success is simplicity. ⠀ Once the fundamentals are in place, you can put additional efforts toward building habits & implementing strategies that make fitness a part of YOUR life. ⠀ For example… ⠀ You need to eat in a calorie deficit to lose weight, but WHAT and HOW OFTEN you eat should fit your preferences. ⠀ Strength training is essential for building a lean body, but the number of days you workout, the intensity of those workouts, and how advanced your training gets will (and should) vary. ⠀ The Bottom Line: ⠀ There will always be fad diet & “detoxes” doing their rounds on the internet. ⠀ I urge you to steer clear. ⠀ Don't get caught up in the flam, hype, & shiny sparkles of “lightning fast fat loss results!” ⠀ You're not looking for just short-term results ❌… You're looking for a long-term solution! ✅ ⠀ Something to always remember —> HOW you lose weight matters a lot more than HOW QUICKLY you lose it. ⠀ Adopting that mindset leads to less stress, which leads to more consistency, which ultimately leads to success. 💪 ⠀ ~ ⠀ Now comes the million-dollar question… ⠀ How can you build consistency? ⠀ 1) You need to have a set plan. 2) Your plan needs to fit your lifestyle. 3) You need to take it one day at a time. ⠀ And all three of those things are what my new challenge, LEAN30, is built around! ⠀ This challenge is all about focusing on what YOU can control on a daily basis. ⠀ Rome wasn’t built in a day. It was built day-by-day. ⠀ Your fitness results will be the same. ⠀ And here's the cool part… ⠀ When you focus on making each day the best you can make it, you built the consistency you need to see results as well as the habits you need to maintain your success forever. ⠀ There are less than 12 hours to join… ⠀ So to learn more about the challenge, *CLICK THE LINK IN MY BIO* ⠀ – Carter
“Znam da je moje mršavljenje nadahnjujuće i zato svaki put kad govorim o tome, pokušavam iskoristiti to na način da potaknem i odgajam druge kako da pravilno izgube kilograme i postanu zdravi”, rekao je Carter.
Ovih 10 lekcija Carter se držao nakon što je izgubio 63 kilograma i dalje ne odustaje od njih:
1. Važnije je kako gubite težinu, nego koliko to brzo radite
Teži način je u pravilu uvijek pravilan način.
“U početku sve se oslanja na prehrambena ograničenja i kardio vježbe. Našao sam online plan za prehranu i obroke sam srezao na pola. No nakon nekog vremena shvatio sam da to baš i nije pametno”, kaže Carter.
Previše ograničavajući plan prehrane dovodi do gubitka kilograma, ali on nije održiv.
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Y’all… I’m HYPED. ⠀ My brand new challenge, LEAN30, is officially live! ⠀ (Click the link in my bio to join now!) ⠀ LEAN30 is a 30-day challenge to kickstart your weight loss journey with an effective & easy-to-follow diet and exercise plan you can do ENTIRELY from home. ⠀ All you need is a set of dumbbells and/or bands to complete all of the workouts. ⠀ ~ ⠀ The problem with most 30-day challenges focus entirely on the challenge itself. ⠀ They'll use restrictive diet strategies & intense exercise protocols to get quick results, but none of it translate into long-term consistency. ⠀ So any of the weight you do drop during the challenge comes right back on a month later. ⠀ (No good.) ⠀ By joining LEAN 30, you’ll see results if you follow the diet & exercise strategies consistently. ⠀ **SWIPE on the post above to see what my clients were able to achieve in just 30 days using these exact diet & exercise strategies. ⠀ More importantly, you’ll learn implementable fitness advice that’ll set you up for success well beyond the next 30 days! ⠀ This way, you can continue seeing results and finally get the body you want. 💪 ⠀ ~ ⠀ What’s included? ✅ Three separate 4-week home workout programs. ⠀ ✅ The LEAN30 Nutrition Guide ⠀ ✅ The LEAN30 Habit Tracker. ⠀ ✅ DAILY accountability emails + 24/7 email support. ⠀ And if you decide to join the LFL Academy… ✅ Access to a private Facebook community where you’ll have even more support from me, other coaches, and LFL members participating in the challenge! ⠀ ~ ⠀ Ready to get started? ⠀ If so, then click the link in my bio or visit: ⠀ https://www.leanerforlife.com/lean30 ⠀ – Carter ⠀ PS. Imagine yourself 30 days from now… ⠀ Are you going to look back on these next 30 days and be kicking yourself for not taking action (again)? ⠀ Or, will you take action, make these next 30 days COUNT, and finally be on a path to becoming the lean & fitness-minded person you want to be? ⠀ There's no magic in here. ⠀ No secret formula or spells from ancient scrolls. ⠀ Just a simple, straightforward plan that's easy to understand and – most importantly – actually works.
“Trebalo mi je jedna do dvije godine školovanja i mentalnog rasta da pronađem ravnotežu između mojih fitness ciljeva i drugih životnih ciljeva”, rekao je Carter.
Bitno je učiniti proces ugodnim.
“Bez obzira koliko vam treba za gubitak kilograma, trošit ćete puno duže vrijeme održavajući vitko i zdravo tijelo”, napisao je Carter na Instagramu.
2. Ako vas zanima samo brojka na vagi, borit ćete se zauvijek
– Ljudi mi dolaze s ciljem da izgube određenu količinu kilograma. Možda je to težina na kojoj su nekada bili ili je to možda težina koju njihov liječnik preporučuje – rekao je Carter.
Bilo kako bilo, brojke nisu cilj.
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Wanna know the secret to building a successful & sustainable weight loss diet? ⠀ It’s not some magic macro ratio… ⠀ It’s not elimination of a specific food… ⠀ It's not a pill, powder, or potion… ⠀ The secret to building a long-term effective weight loss plan is —> simplicity. ⠀ In fact, it's as simple as these four steps: ⠀ First, you need to be in a calorie deficit. ⠀ Cause if not, you won’t lose weight. ⠀ Period. ⠀ Second, you need to eat foods you enjoy. ⠀ If you hate the foods you’re eating, it’ll just be a matter of time before you quit. ⠀ If you love salads, eat salad. If you hate salads, don’t eat salads. ⠀ If you love apples, eat apples. If you hate apples, don’t eat apples. ⠀ If you love chicken, eat chicken. If you hate chicken… ⠀ I think you get the point. 😏 ⠀ Third, you need to NOT eat like an asshole. ⠀ How do you do that? By not putting yourself in unfavorable situations… ⠀ If you know you’ll eat the whole box of Oreo’s, don’t bring them in your house! ⠀ If you want pizza, but know you struggle with moderation, don’t order a freaking large for yourself and *hope* you’ll save most of it for later… ⠀ (You won’t.) ⠀ And finally… calorie deficit. ⠀ Them: “Carter, how do I lose weight?” ⠀ Me: “Calorie deficit.” ⠀ Them: “Carter, what foods should I eat to lose weight?” ⠀ Me: “Calorie deficit.” ⠀ Them: “Carter, there’s an evil blood-covered clown in my house screaming ‘CALORIE DEFICIT’ at the top of his lungs… what should I do?” 🤡 🔪 ⠀ Me: “Call the police.” ⠀ – Carter ⠀ PS. Wanna join my NEW 30-day challenge, LEAN30? ⠀ Weight loss is simple… But that doesn't meant it's easy, right? 😅 ⠀ Whether you’re just getting started or want a kick in the booty-bum to get back on track, this 30-day challenge is going to help you. ⠀ To learn more about it and be the FIRST to know when it goes live, click the link in my bio. 🤓 ⠀ . . . #cartergood #leanerforlife #lean30 #dieting #weightlosscommunity #weightlosschallenge #weightlossmotivation #weightlossinspiration #weightlossstruggle #weightlosssupport #fit #fitspo #fitness #fitnesschallenge #losingfat #fatlosschallenge #weightlosscoach #dietcoach
Stoga umjesto da razmišljate o brojkama na vagi kao cilju, usredotočite se na navike, strategije i rutinu koju ćete razvijati na putu.
Brojke nisu bitne, bitno je da vaše tijelo izgleda i je zdravo.
3. Ako odaberete da vam trening postane prioritet morat ćete napraviti žrtve
Iako je ključ održivog gubitka kilograma stvaranje navika zdravog načina života u kojem uživate i na taj način ga možete održavati, te nikada nije pametno odreći se svake hrane u kojoj uživate, morat ćete ipak napraviti neke promjene.
Većina ljudi se bori sa svojom težinom.
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3 Fat Loss Facts That Changed My Life — Howdy! 👋 ⠀ I’ve got three fat loss facts I wanna share with you today. ⠀ All three have changed my life for the better. ⠀ They’ve positively impacted the lives of my private 1-on-1 clients and members of my coaching membership (Leaner For Life) too. ⠀ ~ ⠀ Fat Loss Fact 1️⃣ —> Simpler Is (usually) Better ⠀ If you're like me, you've tried it all. ⠀ Weight Watchers, Beach Body, Whole 30… ⠀ Those systems aren't necessarily bad or wrong or ineffective. ⠀ Anything can work if it’s followed consistently. ⠀ But therein lies the problem… ⠀ Most people can’t stay consistent. ⠀ Especially when the plan they’re following doesn’t fit around their job, family, hobbies, and lifestyle. ⠀ Which is why the simpler you can make things, the better. ⠀ I keep things simple by focusing on these five things: ⠀ 1. Calories 2. Protein 3. Whole Foods 4. Strength Training 5. Daily Movement/Activity ⠀ Get those dialed in☝️, and you'll get results 💯 ⠀ ~ ⠀ Fat loss Fact 2️⃣ —> Something > Nothing ⠀ A 15-min walk or home workout beats sitting on the couch. ⠀ One healthy meal beats eating crap all day. ⠀ One delicately brewed cup of coffee beats no coffee at all. ⠀ Something is ALWAYS better than nothing. ⠀ ~ ⠀ Fat Loss Fact 3️⃣ —> Motivation Follows Action ⠀ You'll have moments when the absolute last thing you wanna do is work out & make healthy meals. ⠀ (Maybe you’re experiencing this now with the quarantine.) ⠀ Happens to everyone. ⠀ Happens to me too. ⠀ But I’ll still get my workouts in and do my best to eat well. I’ll take action despite how motivated I feel in the moment. ⠀ You can train yourself to do this too… ⠀ The more you choose to take action despite your level of motivation, the easier it gets to stay on track. ⠀ Action builds momentum, and momentum keeps you going more than motivation ever could. ⠀ ~ ⠀ Before you go… ⠀ 𝗜’𝗱 𝗹𝗼𝘃𝗲 𝗶𝘁 𝗶𝗳 𝘆𝗼𝘂’𝗱 𝗹𝗲𝗮𝘃𝗲 𝗮 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝘀𝗵𝗮𝗿𝗲 𝘄𝗵𝗮𝘁 𝗵𝗲𝗹𝗽𝘀 𝘆𝗼𝘂 𝘀𝘁𝗮𝘆 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗲𝘃𝗲𝗻 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂𝗿 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗹𝗼𝘄. ⠀ We all struggle with taking action at times, and the more experiences we can share, the better. ⠀ – Carter
“Ako date prednost kondiciji, morat ćete se disciplinirati. Često ćete morati preskočiti sljedeću pivu. No to ne znači da se bez nje ne možete zabaviti”, rekao je Carter.
4. Smiješno je lako pojesti 500 kalorija kikirikijevog maslaca
Tužna istina je da maslac od kikirikija, iako je hranjiv i ukusan, opet može dovesti do prejedanja.
“Da, nažalost, znam. Zato pripazite i na to”, rekao je Carter.
5. Najbolje namirnice za mršavljenje su one u kojima uživate i pomažu vam da ostanete dosljedni
Koliko god zdravi bili kelj i celer, nema smisla prisiljavati se da ih jedete ako u njima ne uživate.
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There's this personality test called the Enneagram. ⠀ It describes patterns in how people manage their emotions. Every personality type (9 total) has a certain way they see the world around them. ⠀ … at least that's what Wikipedia says… ⠀ I just think of it as astrology with actual data. 😂 ⠀ Anywho… ⠀ What I love most about this test is its brutal honesty. ⠀ I'm a 6 — "The Loyalist" ⠀ The good: I'm responsible, hard-working, and dedicated. ⠀ The bad: I can be anxious, paranoid, and over-analyze situations. ⠀ When I first took the test, I spent about an hour reading everything I could about my type. ⠀ And I'm not gonna lie… ⠀ I felt a lot of anxiety about my results — especially the negative stuff. ⠀ (Go figure.) ⠀ But something started happening… ⠀ When I'd express an "unhealthy" 6 emotion (fear, negativity, paranoia), I'd catch myself. ⠀ I'd take a moment to breathe, think through the situation, and often, course correct to a more positive emotion. ⠀ No joke — using this “pause & think” practice has created a buttload of self-awareness, and it’s dramatically improved my mindset, relationships, and work for the better. ⠀ ~ ⠀ Here's why I'm sharing this with you… ⠀ Maybe you're struggling to lose weight, stay consistent with your workouts, or feel confident in your body. ⠀ It's super-duper easy to get stuck in your own head and think: ⠀ "This is just the way it is." ⠀ But that couldn't be further from the truth! ⠀ Your life is the result of all of the actions you've taken up to this point. ⠀ Do you understand what that means? ⠀ It means —> YOU are in control of YOUR life. ⠀ Unhappy about your weight? Take action. ⠀ Read, learn, test things out, invest in yourself, hire a coach… ⠀ If it’s important to you, then you need to make it a priority and take control of the situation. ⠀ ~ ⠀ You don't have to succumb to the same thought patterns you’ve fallen victim to up to this point. ⠀ YOU are in charge of your life. ⠀ Change isn’t easy, but it’s possible when you choose for it to be possible. ⠀ You got this 💪❤️ ⠀ – Carter ⠀ PS. I highly recommend taking that test. Just Google “Enneagram Personality Test” and you’ll find it 🙂 ⠀ ⠀
“Jedite hranu u kojoj uživate”, napisao je Carter.
6. Žudnja neće nestati
Carter je napisao da, s obzirom da je smršavio, njegova žudnja nije iščezla, ali je postajao ‘bolji u odgađanju zadovoljstva radi veće nagrade’.
“Ljudi koji su uspješni u fitnesu (i drugim područjima života) su ljudi koji su sposobni odgoditi zadovoljstvo. Jednostavno”, objasnio je Carter.
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Not a day goes by that I don't get asked about the effectiveness of some detox, cleanse, or "magic" pill… ⠀ Surprisingly, the person asking is often a long-time follower who knows my message by heart. ⠀ They know about Calories ⚖️ They know the 80/20 Rule 🥗🍕 They know consistency > perfection 🔄 ⠀ Still, they’ll message me and ask if they should consider using a cleanse, detox, or special supplement to "prime" their body for fat loss… ⠀ ~ ⠀ Listen. ⠀ Your body is an incredible thing. ⠀ It doesn't need you to detox or cleanse it. ⠀ (That's what your liver is for.) ⠀ All it needs from you is to eat nutritious foods most of time, stay active, and get rid of unnecessary stress. ⠀ (Hints: weekend wine 🍷… in moderation of course.) ⠀ And if your goal is weight loss, then all you need to do is put a bit more emphasis on HOW MUCH food you're taking in. ⠀ ~ ⠀ Most people know 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 cleanse or detox isn't the answer… ⠀ If it were, they wouldn't still be struggling. ⠀ What they need is a plan. ⠀ ✅ A plan that's effective, but not overly complicated. ⠀ ✅ A plan that helps them break bad habits and build new ones that are more in line with their health & fitness goals. ⠀ ✅ A plan that teaches them moderation and sets them up for lifelong success. ⠀ Making "lifestyle changes" and "building habits" isn't the sexiest marketing jargon… ⠀ But that's what it takes. ⠀ And remember —> You have time. ⠀ You don't need to be perfectly lean in 60 days. ⠀ You don't have to be a specific weight by a certain date. ⠀ And you definitely don't have to be perfect each step of the way. ⠀ What matters is that you do your best, learn from your mistakes, and most importantly, never give up. ⠀ Oh, and remember to enjoy your life too. 🍷🍕 ⠀ – Carter ⠀ — . . . #cartergood #losingweight #weightloss #weightlossjourney #cleanse #detox #juicecleanse #weightlosssupport #diet #dieter #dieting #fatloss #fatlossjourney #nutritiontips #weightlosscoach #fit #fitness #weightlossmotivation #weightlosstruggle #weightlossinspiration #fitspo #fitnesscoach #nutritioncoach #nutrition #dietcoach #leanerforlife #fatburner #fittea
Trenirati nije jednostavno, ali što ste dosljedniji od početka, to vam je lakše – pogotovo jednom kada počnete vidjeti rezultate.
7. Neki će ljudi reći da ste opsjednuti
“Zanemarite ih”, rekao je Carter.
8. Ti isti ljudi će kasnije zavidjeti vašoj ‘dobroj genetici’
Možda ćete biti iznenađeni kako ljudi reagiraju na vaš gubitak kilograma.
9. Proći će duže i trajat će duže nego što to želite
Baš kao i sve što vrijedi imati. Ne žurite s postupkom.
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Someone asked for my thoughts on a body “reset” plan… ⠀ This wasn’t just some random person either. This was someone who’d been following me for a very long time. ⠀ By this point, they knew my message by heart… ⠀ They know about Calories ⚖️ They know about Macros 📊 They know the 80/20 Rule 🥗🍕 They know Consistency > Perfection 🔄 ⠀ Yet still, they messaged me asking if they should consider using a cleanse, detox, or special diet to “reset” their body for fat loss… ⠀ Listen. ⠀ Your body is an incredible thing. ⠀ It doesn’t need you to detox it. It doesn’t need a reset. ⠀ All it needs from you is to eat nutritious foods (most of time time), stay active, and get rid of unnecessary stress. ⠀ Most folks know all that too. ⠀ They know another cleanse or detox isn’t the answer. ⠀ If it were, they wouldn’t still be struggling… ⠀ In truth, what they need is a plan. ⠀ A plan that’s effective, but not overly complicated. ⠀ A plan that helps them break bad habits and build new ones more in line with their health & fitness goals. ⠀ A plan that sets them up for lifelong success. ⠀ And that's really the problem… ⠀ Making “lifelong changes” and “building habits” can be overwhelming and, frankly, scary to think about. ⠀ But remember this… ⠀ You have time⏳ ⠀ You don’t need to be lean in 60 days. ⠀ You don’t have to be “X” pounds by “Y” date. ⠀ You don’t have the be perfect — you’re allowed to mess up ⠀ Which is good, because If you’re like me, you'll 'eff up many times along the way😉 ⠀ What matters is that you do your best as frequently as you can. ⠀ learn from your mistakes, always get back on track, and most importantly, never give up. ⠀ Ditch the detox. Chuck the cleanse. Rid the “reset” mentality. ⠀ Instead… ⠀ Keep things simple. Build habits & routines. Focus on the fundamentals. ⠀ Oh, and remember to enjoy the process along the way — even if that means being less on-point from time to time. 🐢❤️ — ⠀ #cartergood #losingweight #weightloss #weightlossjourney #cleanse #detox #juicecleanse #weightlosssupport #diet #dieter #dieting #fatloss #fatlossjourney #nutritiontips #weightlosscoach #fit #weightlossmotivation #weightlosstruggle
10. Ali sve će se to isplatiti na kraju
Carter je napisao da ulaganje u svoje zdravlje i davanje prioriteta kondiciji vrijedi jer ne samo da vodi ka dobrom osjećaju i boljem izgledu, već vam omogućava da učinite bolje za ljude u svom životu, piše 24 sata.