{"id":3044,"date":"2015-07-09T15:32:07","date_gmt":"2015-07-09T15:32:07","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3044"},"modified":"2015-07-11T08:11:37","modified_gmt":"2015-07-11T08:11:37","slug":"how-to-get-fit-lose-weight","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/09\/how-to-get-fit-lose-weight\/","title":{"rendered":"How to Get Fit &amp; Lose Weight"},"content":{"rendered":"<p>So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/P-4GU4r9wmg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>To summarise the video &#8211; Getting fit is all about <strong>forming positive and healthy habits<\/strong>. Get in the habit of exercising, by doing 30 seconds of exercise every day. Get home from work and do 1 set of press ups, or 1 set of squats.\u00a0 Just 1 set. This will help to form a habit of doing exercise. Once this foundation is in place, more exercise can be added to the 1 set.\u00a0 <strong>It should take 3 weeks to form a habit<\/strong>, so <strong>keep going for at least 3 weeks<\/strong>. Once the 3 week battle is over, it should require a lot less effort to keep exercising &#8211; you should do it automatically\/impulsively.<\/p>\n<p>Diet is crucial, for all aspects of health and fitness.\u00a0 Start eating healthy foods like organic vegetables, and wild fish\/grass fed meats.\u00a0 <strong>NO sugar<\/strong>.\u00a0 Cut out sugar for 3 weeks and your gut bacteria will change, and you will crave good foods, not rubbish. Do your best to cut out any obvious crap, like sugary foods or takeaways for 3 weeks.\u00a0 This habit should then be formed, and you should crave more good food.<\/p>\n<p>Also, <strong>don&#8217;t eat food, in front of the TV<\/strong>.\u00a0 If necessary, set fire to your sofa and put an axe through the TV! (at your own risk).\u00a0 Form the habit, of sitting down, giving appreciation for what you are eating, and mindful of what you are eating.\u00a0 People who eat in front of the TV, don&#8217;t even &#8216;register&#8217; that food is going in their mouths.\u00a0 Don&#8217;t be one of those people! These changes take lots of willpower at first, but get a lot easier, week by week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1677],"tags":[123062,78884570,2303],"class_list":["post-3044","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","tag-getting-fit","tag-how-to-get-fit-fast","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/09\/how-to-get-fit-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/09\/how-to-get-fit-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-07-09T15:32:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-07-11T08:11:37+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/09\/how-to-get-fit-lose-weight\/","og_locale":"en_GB","og_type":"article","og_title":"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/09\/how-to-get-fit-lose-weight\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-07-09T15:32:07+00:00","article_modified_time":"2015-07-11T08:11:37+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How to Get Fit &amp; Lose Weight","datePublished":"2015-07-09T15:32:07+00:00","dateModified":"2015-07-11T08:11:37+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/"},"wordCount":326,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["getting fit","how to get fit fast","weight loss"],"articleSection":["Fitness","Nutrition"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/07\/09\/how-to-get-fit-lose-weight\/","name":"How to Get Fit &amp; 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Practical Home Fitness Ideas","author":"Dave","date":"January 15, 2025","format":false,"excerpt":"So...I am seperated from my wife now, but prior that - I didn't really have time, well I did, but didn't have the energy to go the gym. 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Exercise at your own risk Due to the increasing prevalence of sedentary lifestyles and diets high in sugar, type II Diabetes is rising among the UK population at an alarming rate. Whilst many people rely on drugs for many years, diet and exercise have been proven\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10823,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/28\/tips-for-starting-out-in-the-gym-or-taking-up-exercise-sofa-to-athlete-in-6-months\/","url_meta":{"origin":3044,"position":2},"title":"Tips for Starting Out in the Gym or Taking Up Exercise (Free Exercise Planner .pdf &amp; Google Sheet)","author":"Dave","date":"August 28, 2019","format":false,"excerpt":"If you fail to plan and prepare your new routine, then you are bound to fail! 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Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Uini Atonio - 22 stone and 11lbs of him","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":7652,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/26\/fitness-training-for-firefighters\/","url_meta":{"origin":3044,"position":4},"title":"Fitness Training for Firefighters","author":"Dave","date":"August 26, 2017","format":false,"excerpt":"Training ideas for those wanting to join the fireservice. 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