What’s the real secret of weight loss success?
At the end of the day, it’s not the latest and greatest workout program.
It’s not the most cutting edge, perfectly tailored and personalized meal plan.
It’s not a finely tuned and individualized supplement regime, either.
All of these things mean nothing if you don’t take action. If you lack motivation, if you lack follow through, if you lack the ability to make it happen … none of these things will do you a drop of good.
I’m here to support you … to provide you with the tools you need to reach your goals … but I’ll be the first one to admit that it’s up to you to do what it takes to reach them.
Don’t get me wrong – if you don’t have the right tools, if you you don’t know how to workout safely, effectively, and productively, if you don’t have a good grasp of proper nutrition, you won’t reach your goals, either. There’s a big difference between working hard and working smart. But I see lack of action as a big obstacle for folks in reaching their fitness goals.
I’m going to spell out an action plan to help you get you from wherever you are now to where you want to be. This is the exact process I take each and every one of my new personal training clients through.
Also, make sure you write all of this down and put it in a place where you can see it each and every day. This is extremely powerful – the fact that most people don’t do this is a big reason why they aren’t successful with reaching fitness goals they set for themselves.
1. Figure out your reasons why
Why do you want to get in shape? Is it for your health? To feel better about yourself? To fit better into your clothes? For your kids? What’s your burning desire? This is the first step in setting your fitness goal (s).
2. Set a goal
Now, it’s time to set some very specific fitness goals.
Set a timeline – if it’s to lose 30 pounds, for example, give yourself a reasonable time frame to do it.
Finally, break down your goal into actionable monthly, weekly, and daily steps until you’ve hit it!
Here’s an example:
Reasons why: Feel better in my clothes, have more energy, live longer with great health and experience all life has to offer!
Goal: Lose 30 pounds of body fat
Timeline: 5 months
30 pounds of fat loss breaks down to:
- 6 pounds a month
- 1.5 pounds a week
- .21 pounds a day
To lose 1 pound, you need to create a 3500 calorie deficit, which means to lose 1.5 pounds a week, you’ll need to create a 5250 calorie deficit each week, or a 750 calorie deficit each day.
By working out every day and burning an average of 250 extra calories per day in those workouts, in addition to eating an average of 500 calories less per day, you’ll lose 1.5 pounds per week, 6 pounds per month, and 30 pounds over the next 5 months.
Sound simple? It is. Of course, there are a lot of details I’ve left out – exactly how to workout to get your your specific goals, exactly what to eat, what to do if you stall out or everything doesn’t go as planned – and that’s where my help comes in 🙂
But this is the top-level view of how to hit your goals. Remember: No excuses – just results. Let nothing get in your way. The harder you’ve worked for something, the better it feels when you finally accomplish it. Now go do it!