July 10, 2007

I Don't Know How... and Other Lame Excuses

In This Issue:

Feature Article: "I Don't Know How... and Other Lame Excuses"

Quick Tips: "How To Clear Your Mind By Clearing Your Desk"

Fast Facts: "How To Exercise Less... And Lose MORE Weight"

* FEATURE ARTICLE *

“I Don't Know How... and Other Lame Excuses”

I cringe when I hear someone saying they don't know how to do something.

Not when they genuinely don't know how to do something... but when they use "I don't know how" as an EXCUSE not to do, or learn how to do, something.

Is it really "I don't know how"... or is it "I don't want to learn how"?

This is just one of a dozen excuses I hear from people who would rather stay in a rut than take steps to improve their lives.

Other lame excuses include:

"I can't do that"

"It won't work"

"I don't have the discipline" (hmmm... you seem to have the discipline to watch TV every night...)

...and there are plenty of others.

Statements like these often reflect CHOICES that people make, rather than circumstances they can't change.

But I reckon we all come up with lame excuses at times. I'm as guilty as anyone. And they disempower us.

So whenever you find yourself saying "I don't know how" or "I can't do that" or "it won't work" or "I don't have the discipline"... ask yourself: are you making an objective statement... or are you making a lame excuse?

And, more importantly, is that lame excuse stopping you from changing your life for the better? If so... cut it out right now!

I urge you to raise yourself to a higher standard - a standard where you don't buy into those lame excuses. Not from others and not from yourself.

You'll be thankful you did :-)

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* QUICK TIPS *

“How To Clear Your Mind... By Clearing Your Desk”

A clear desk is not only more attractive... and easier to navigate... but it also helps keep your mind clear.

Literally.

You see, when you look at a messy desk, your mind can't help but process a lot more information.

Even in the couple of seconds it takes to scan your desk, your mind immediately goes into "work" mode: it starts processing the stack of papers, the unread journals, the unopened mail, the half-full coffee mug, the blinking "new email" icon on your computer...

And, as you are instantly reminded of all the things you haven't done and have to do, your anxiety level is likely to rise.

"Need to open that mail"

"Who's that email from?"

"I should empty that mug"

"I need to work on that contract"

"There's an article in that journal I should read"

And all that's before you sit down!

Now imagine the opposite scenario: a clear desk.

All you see is, perhaps, your computer and a to-do list (or whatever you use to keep track of tasks). Everything else is filed away in the appropriate place, where you can deal with it when the time comes.

Now, rather than putting your brain through the strain of seeing, recognizing and sorting, your mind stays clear and relaxed as you ease into your chair.

A much better state to be don't you think?

So give your mind a break! Find appropriate places (trays, drawers, files, etc) for your "to-do" work and keep your desk clear.

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* HIGHLY RECOMMENDED *

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* FAST FACTS *

“How To Exercise Less... And Lose MORE Weight”

Yes, it really is true - if you want to lose weight, exercising for a shorter duration at a higher intensity beats exercising for a longer duration at a lower intensity.

It's also better for improving aerobic fitness and reducing insulin sensitivity - which is great news for avoiding or managing diabetes.

As explained on Nine Network Australia's "What's Good For You" program, Professor Steve Boutcher from the University of New South Wales conducted a study to see which form of exercise brought about the greatest fat loss.

Two groups of people participated in the study. One group rode a bicycle for 40 minutes at a low intensity three times per week. The other group rode for 20 minutes broken into intervals three times per week. No one changed their diets in any way.

And the results?

The group that did the 3 x 20 min interval sessions per week averaged three times more weight loss than the steady cyclists!

Why? According to Professor Boucher, interval exercise burns more fat than steady exercise because it significantly elevates hormones called catecholamines, which essentially tell your cells to burn fat.

Catecholamines are produced in the adrenal gland and when you sprint, the catecholamines stimulate beta receptors in fat cells, the fat cells release free fatty acids to be used by other cells, and this process burns fat.

HOWEVER... the kind of interval training we're talking about is quite specific.

Basically, it consists of 8 seconds flat-out, 12 seconds slow. That's pretty intense!

But if you can work up to doing this for 20 minutes, you'll likely lose more fat than you would if you exercised more slowly for longer.

This kind of interval training doesn't only apply to cycling, either. You can do it with swimming, running, stepping, squatting or any form of exercise where you can do it flat out for 8 seconds and easy for 12 seconds, over a period of 20 minutes.

As always, consult your doctor before embarking on this, or any other exercise regime.

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