Tip#1 - Have a Destination and avoid the March to Nowhere (or Buttonwillow)
Losing Weight is a terrible goal. It’s generic and not specific. If you were taking a vacation and I asked you, “Where would you like to go?” What if you responded with “California”. That could mean San Francisco, Los Angeles, San Diego, Buttonwillow, Kettleman City, or Modesto. Some of those places are awesome and some not so awesome. You need to have a specific destination or else you could end up in Buttonwillow and then you will give up and quit.
What should your destination look like? I believe the best goals are Functional in nature or if cosmetic not number specific.
Examples of Good Destinations on a Roadmap
Incorporate more fruits, vegetables, and whole Foods into my every day diet
Exercise 4-5x per week
Improve Upper Body/Lower Body Strength
Decrease Body Fat
Improve Flexibility
The Best Thing about all of these goals? The byproduct of all of these goals is that you will see a reduction in body fat.
What should your destination look like? I believe the best goals are Functional in nature or if cosmetic not number specific.
Examples of Good Destinations on a Roadmap
Incorporate more fruits, vegetables, and whole Foods into my every day diet
Exercise 4-5x per week
Improve Upper Body/Lower Body Strength
Decrease Body Fat
Improve Flexibility
The Best Thing about all of these goals? The byproduct of all of these goals is that you will see a reduction in body fat.
Tip #2 - Roadmap to your Destination
Using our analogy of taking a trip (and avoid ending up in Buttonwillow), suppose I asked you this question: “Well how do you plan to get to your destination?”
Then you said, “Well I don’t really know. I’m just planning on taking a bunch of freeways and seeing where I end up.”
That’s not the most efficient way to get anywhere but unfortunately that’s what most people do when it comes to their health and fitness goals. They buy every new diet book, follow all the fitness people on social media, join a gym, and they are off to the races. No direction, no roadmap, just trying a bunch of things to see what sticks.
I call this technique throwing oatmeal against the wall. You just want to see what sticks.
There is a better way.
Yesterday we talked about destination. Now we need to put those destinations on a roadmap and decide which is the best direction for us to use to get where we are going. Using our examples yesterday here are some examples of a roadmap with direction.
1.Incorporate more fruits, vegetables, and whole Foods into my every day diet
2. Exercise 4-5x per week
3. Improve Upper Body/Lower Body Strength
4. Decrease Body Fat
5. Improve Flexibility
Roadmap
Grocery shop once per week, eat veggies with each meal, use fruit as dessert
Begin exercising 3x per week CONSISTENTLY
Strength Train 2x a week including a Strength Class at the gym
Take Measurements every 6 weeks
1-2 Yoga Classes per week and 5-10 mins of Flexibility Work after each workout
This is enough to keep you busy for about 12 weeks and everything corresponds with our destination. Roadmap with direction!
Tip #3 - It won't be easy so get your mind right
Despite what the gym salespeople, magic bean hawkers, and those informercials try to tell you, fitness isn’t easy. It’s not supposed to be easy. It’s easy for you to give your credit card to these people selling you the dream, but the actual WORK of fitness is hard work.
Sorry but 10 minutes a day of exercise isn’t going to cut it if you want to make real changes. I would never discourage anybody from starting where they are and if all you got right now is 10 minutes, I would rather you do that than zero but this isn’t easy.
It’s not easy to get up early in the morning and go workout when you would rather stay in bed. It’s easier to order take out than it is to cook all your meals, put them away, and then do the dishes. It’s not easy to tell people “Nope I’m good. No wine for me tonight or cocktail.” It’s not easy.
And your workouts? Sometimes they will be uncomfortable and they will burn. You’ll be sore and tired. It’s not easy but I don’t know anything that is worth doing that is easy.
If you want easy and comfortable prepare not to see much change. It’s just that simple.
Tip #4- It will take longer than you think
Tip #5: - It isn't going to happen overnight. As a matter of fact it will take you about 12 weeks to undo the holiday damage and 6 months to 1 year to see substantial
The two biggest lies in Fitness are: it's easy and you can get quick results
I am so tired of reading stupid 3 day, 5 day, and 30 day results "programs" that "health coaches" are peddling for their Multi Level Marketing scams. Real results take time.
Why? Because if you don't understand the journey, then you won't be able to hold on to whatever results you get which is why these multi level marketing programs are so successful. It's the process that teaches you the good habits, discipline, and what actually works for your body and lifestyle. You get none of that with Quick Fix programs
Many of those people whom you admire on Social Media have been working out for YEARS to achieve those results. It didn't just happen overnight or in 30 days like some may claim.
There isn't a magic number of sessions that will get you there either so beware of these salespeople that tell you that they can get you a 6 pack in 10 training sessions. That takes time and THEY aren't getting you anything. You have to do the work but that's tomorrow's tip.
The two biggest lies in Fitness are: it's easy and you can get quick results
I am so tired of reading stupid 3 day, 5 day, and 30 day results "programs" that "health coaches" are peddling for their Multi Level Marketing scams. Real results take time.
Why? Because if you don't understand the journey, then you won't be able to hold on to whatever results you get which is why these multi level marketing programs are so successful. It's the process that teaches you the good habits, discipline, and what actually works for your body and lifestyle. You get none of that with Quick Fix programs
Many of those people whom you admire on Social Media have been working out for YEARS to achieve those results. It didn't just happen overnight or in 30 days like some may claim.
There isn't a magic number of sessions that will get you there either so beware of these salespeople that tell you that they can get you a 6 pack in 10 training sessions. That takes time and THEY aren't getting you anything. You have to do the work but that's tomorrow's tip.
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