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The number one thingstopping you from losing
weightThe secret
Ricardo RiskallaOfficial Personal Trainer for IMG Models Australia, author, nutrition expert and
chef, Ricardo has been featured in Vogue and many publications. He is the secretweapon of many a supermodel and actor.
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Exercising and dieting like a pre-show Victoria's
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Exercising and dieting like a pre-show Victoria'sSecret model but having little results? The answer
might be simpler than you thought, says trainerRicardo Riskalla
Most fitness professionals when tacking weight loss only see calories in and calories
out. It's a simple way of seeing what people consume and what they burn off. It's
right, but there are so many other factors that play a role in weight loss and weight
maintenance.
One of the most overlooked factors in weight loss is stress. Yes, stress. We're all
stressed on different levels. Some people have long working hours, others are going
through family issues - the list goes on.
Related story: The 9 fitness traps you should NEVER fall into
Stress can make you feel hungry. The result? More calories consumed. In addition to
that, stress makes your body produce more cortisol, and in high levels this creates
havoc and affects how we process and store energy. There are hundreds of clinical
papers and studies linking stress with increased fat around organs.
The problem is that if you add high intensity exercise to a stressed person, the
cortisol hormone that's released during stressful situations will go even higher. The
result will be even higher stress levels and more fat stored as energy. The solution
here is to aim for the opposite of stress - relaxation and balance. And the good news?
There are many easy (and free) things you can do to reduce stress. As usual, the best
things are the simplest ones:
1. Deep breathingThere are no special techniques here - just consciously take some deep breaths in and
out for five minutes. I guarantee you'll feel more relaxed and grounded. You can do it
anywhere, too. I like to practice when driving and even during training.
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2. MeditationI like to call meditation 'active attention'. You can go the whole way here, light upsome incense, a candle, practise a mantra, or just keep it as simple as possible. Startby listening to everything around you, then add some deep breaths. Yes, you will startlistening to your own thoughts. You will notice that they're very disconnected - youwill think about chocolate cake, about work, then the size of your bum... it goes on. The idea is not to interact with the thoughts, just listen to them, and let them go asthey come. The most common mistake that meditators do is to try to psychoanalyseeverything. Keep it simple. Don't create unrealistic targets with your mediation. Ifyou only have five minutes a day, then just accept it and do it.
3. WalkingYes, I know you were expecting something miraculous here, but walking ismiraculous. It's a very low intensity exercise, but that doesn't mean it's less effective.Walking is a great workout, I highly recommend it. Add some music to your walks tomake it more interesting and remember that a good hour walking in nature is verysoothing.
Related story: A model trainer reveals his secret training and diet tips
4. Talking to a friend of partnerInstead of holding a problem in, try to just listen to your feeling and communicatethem to someone around you. Just talking about them will make you feel listened toand cared for and as a result you should feel calmer. It's very important to have asupport network around you.
So if you're feeling stressed and having difficulty losing weight, stress could be part ofthe problem. Try these techniques and remember to be gentle on yourself - beatingyourself up only adds to more stress!
Website: rawfit.com.auInstagram: @rawfit_training
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HEALTH AND FITNESS / CULTURE AND LIFESTYLE / TRAINING / WEIGHT LOSS / DIET / STRESS /
RICARDO RISKALLA
Yeong Sassall
27/10/2015 11:30:31 AM
The no BS guide to actually getting a six packA model trainer reveals his secret training and diet tipsThe 9 fitness traps you should NEVER fall into
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