Top Trainers use what is called the overload principle. The overload principle is a method of training physically that asks our muscles to go slightly above and beyond what they are used to. For example, you may be able to comfortably do 20 squats, but 25 squats is a challenge. By asking our muscles to get out of their comfort zone incrementally, we have applied the principle of overload and thereby encouraged the strength and growth of those muscle fibers.
To lose weight, the incremental progressive overload principle is applied to not only optimize weight loss, but to insure it does not return. Keep these four key factors in mind when using the overload principle:
Focus on Behaviors that Cause Weight Loss
Such examples might include eating fish two times per rather than one time per week - eating four desserts a week rather than five days a week - exercising 30 minutes three days a week instead of two days per week. All of these changes are focused on the behaviors that cause weight loss.
Think Like an Athlete
Tennis players and golfers are told to focus on the ball. Their coaches know that the person who wins is the one who focuses on the behaviors that produce the results. If athletes focused on the desired outcome only, in this case winning, they would lose the focus of the behavior that creates the results. You may think about winning but unless you construct the behaviors that produce the results, you will not win. Have patience like a good athlete.
Create a Behavior Change or Increase the Difficulty
For example: if you choose to eat four vegetables per day and after three weeks it is now an easy task, then either create another behavior change that will result in weight loss or increase your current vegetable intake to five vegetables per day. Most behavior changes are difficult initially, but like the weight trainer that increases his reps or his weight amount when things get easy, you must also do the same for continual weight loss progress.
Have a Sophisticated Mindset
Unlike many quick fix diets that tend to erode a person's sense of self discipline, this overload principle of the mind with its emphasis on incremental behavior adaptations is what all the traditional diet advertisers fail to recognize.
As others fluctuate through various commercial diets, your consistency, creativity and ability to adapt through incremental behavior changes is ultimately a more sophisticated and long lasting way to achieve optimal weight loss.
In upcoming articles look for how you can use this approach not just for obtaining a desired weight, but for obtaining a more vital and vigorous life that focuses on specific health issues such as blood pressure, blood sugar, cholesterol levels, bone density, and stress management techniques.
