vbenevolskiy: переводы

→One of the most common methods of determining your so-called “ideal weight” is the height and weight chart. These charts, often used by insurance companies, physicians, sports teams and the military, tell you how much you should weigh based on your height alone. Although these charts are still popular, they’re very misleading, especially to athletes and bodybuilders who carry more muscle than most people.

→Height and Weight Charts Are Obsolete

→If you want to achieve solid muscle gain or permanent fat loss and get off the diet roller coaster once and for all, you must squash your preoccupation with scale weight and instead judge your progress based on lean body mass and body fat. Ignoring the scale in favor of body fat is a difficult shift in mindset to make, but it’s essential to your long term success.

→Losing weight is very easy. Losing fat – and keeping it off – without losing muscle, is a much bigger challenge. If you simply wanted to lose weight, I could show you how to drop 10 –15 pounds over the weekend just by dehydrating yourself and using natural diuretics. Bodybuilders and wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

→Most people are totally obsessed with scale weight. The problem with the scale is that it doesn’t tell you how much of your weight is fat and how much is muscle. Another problem is that scale weight can fluctuate wildly on a daily basis based on your water levels. This can blur the real picture.

→Muscle is your secret weapon in your war against fat. Muscle is your “metabolic furnace,” burning calories even as you sleep and watch TV. Muscle is active tissue – it is the catalyst for a fast metabolism. Fat just sits there idly in clumps on your body. Unfortunately, most people pay little attention to their amount of muscle because they’re too busy worshipping the almighty scale. This is a huge mistake!

→Beauty may be in the eye of the beholder, but let’s face it – muscle looks better than fat. Fat fills in all the lines and “cuts” that separate each distinct muscle group. It covers up the muscles with a thick layer of spongy insulation, obscuring the muscle definition below and adding a round, soft and doughy quality to the entire body. Muscle is what makes your body solid, chiseled and athletic-looking. But muscle has more than just aesthetic value. Your goal should be to build and maintain muscle not just for how it looks, but also because of what it will do for you.

→Muscle vs. fat

→Put this book down RIGHT NOW, make your goal list and write out your 90-day goal on a small card to carry around with you. Don't worry if it's not "perfect," just start writing. You can always go back to it later and edit. Do it now!

→Frustrated with my mediocre results, I conceded and went back the goal setting exercise I had “blown off” eight years earlier. Sure enough, the next year I won two overall bodybuilding titles and within a few short years after committing my goals to writing and reading my goal list every day, I had accomplished EVERY SINGLE ONE OF THEM! It was amazing – it was almost uncanny! Then I made a new list, with bigger, better goals that I am still working on to this day - and I know I will achieve them too.

→Eight years later, in 1995, I found myself having achieved some moderate success in several areas of my life, including bodybuilding, but I was frustrated because I hadn't reached my biggest, most important goals and I couldn’t figure out why. Then I thought about the Tony Robbins tape. I remembered that even though I definitely knew what I wanted, I never took the time to write it down and read it every day.

→In 1987, I read a book by peak performance coach Anthony Robbins called “Unlimited Power.” I was so impressed with its contents that shortly after, I purchased Robbins' tape series called "Personal Power" after seeing him on TV. In those tapes, Robbins discussed the importance of setting goals. As I listened to the cassette on goal setting, Robbins urged me to "stop the tape now and do the goal setting exercise." There was a brief pause in the tape and then Tony came back on and repeated his instructions. He said in a teasing voice, "If you just kept listening and you didn't stop the tape and write down your goals, stop the tape and do it now." Guess what I did? I just kept listening. I said to myself "I know what my goals are, I don't need to do any ‘corny’ goal setting exercise," so I just kept listening to the rest of the tape (dumb, dumb, dumb!)

→To conclude this chapter, I'd like to tell you why you should put this book down this very minute and write out your goals - NOW.

→Why you should put this book down and set your goals right now

→3. Set new goals continually. Goal setting never stops – it’s an ongoing process. In truth, there never really is an ultimate goal because if there were, and you reached it, what then? When the day arrives that you no longer have any goals, your life ceases to have meaning. Success is traveling towards the goal, not the goal itself. Anthony Robbins wrote in Unleash the Power Within, “The only true security in life comes from knowing that every single day you are improving yourself in some way – that you are increasing the caliber of who you are. I don’t ever worry about maintaining the quality of my life, because every day I work on improving it.”

→2. Keep a list of your achieved goals. It’s been said that success breeds more success. That’s why you should start a “collection” of all your successes. You will reach many, many small goals on your way to your ultimate goal. Write all of them down on an “achieved goal list.” Any time you feel your motivation or enthusiasm flagging, go back and read your list of past successes. This is a sure fire way to lift your spirits when you’re feeling discouraged. Even after a few short months, you’ll absolutely amaze yourself at how big your list will become and how easily you can get motivated by reflecting on your past successes.

→1. Celebrate and/or reward yourself. Great managers, great parents and great animal trainers all have one thing in common: They all know how to continually get their “people” (employees, children or animals, respectively), to repeat the behaviors they desire. They do it by rewarding the behaviors they want more of (“giving the dog a bone.”) You should do the same thing – reinforce your success by rewarding yourself. Did you have a great week of dieting and training? If so, go out and splurge! Have a “cheat meal.” Eat some pizza. Treat yourself. Pamper yourself. Take a trip. Get a massage. Go shopping. Buy yourself something you’ve always wanted. And don’t feel guilty when you really deserve it!

→Every time you achieve a goal you should do three things:

→What you should do every time you reach a goal.

→I am so happy and thankful now that my body fat is in the single digits. I am now 9% body fat and I look great!
I am reaching the most aggressive weight and body fat goal possible by the program’s end (217 lbs & 19.3% respectively) by January 1st
I can see all of my toes when I look down.
By January 1st, I fit comfortably into size 32” pants without having to inhale
I am surprising (and shocking) my friends and family who I have not seen in a while by the way I look at Christmas time.
I am keeping up these lifestyle changes when the 12-week program is over.
I am reaching my ideal weight and body fat composition by April so I can show off my new body in the summertime.
I always carry my goal card with me at all times and read it as often as possible (at least three times a day).
I am reaching my goal of 15% body fat and 199 pounds by December 31st. I know this is a little fast but it is my dream for New Years Eve – I can do it!
By my 35th birthday on June15th, I am so happy that I have lost 24 pounds of fat and my body fat has dropped by 6%! I look awesome, I feel great, and I'm ready for some summer fun.
I am buying all new clothes to show off my new, lean body: Killer suits, nice shoes, nice casual stuff.
I am now leaner than I was 30 minutes ago (after finishing every cardio workout)
Heads are turning when I take my shirt off.
I look good with my shirt off
I am taking on being a body builder and learning about body building (for tone and definition, not massive bulk).
I am continuing the coaching program for another 3 mo and losing another 24 lbs.
I am designing my weekends and vacations to include healthy activities.
I eat six, moderately sized meals every day, each with a serving of lean protein and a complex, all natural carbohydrate and I prepare my food in advance every morning.