I do not want you to get confused by this guide. It is not going to reveal and end all be all guide that is going to help you lose fat quickly. This guide and document will give you the right tools to help you keep fat gain from happening, keep fat off your body and stay at your OWN respectable weight year round while enjoying life, family, friends, etc! In theory this guide is exactly what a lot of people need to read!
We all know that one friend, relative or even OURSELVES! That are always on a diet, or always watching what they eat, yet they or we can never seem to sustain and lose weight. We may lose 10 lbs within two months but it all comes back on after 3-4 weeks of not being 110% on track. Which then you start the diet again, lose the same 10lbs you lost originally and then put it right back on shortly after. We continue in this trend of fat loss, weight gain cycle for years on end. Without ever knowing how to fix what is happening to us or ever changing anything. Insanity in short is doing the same damn thing over and over again and expecting to see different results.
Therefore I am here to help you keep fat gain from happening, sustain a weight you are comfortable with and enjoy life FOREVER!
Step 1: Learning to get over bad days.
A problem a lot of dieters, or people who are trying to lose weight or just NOT gain weight is that when they have a bad day it turns into two bad days then three and so on and so on, before you know it is 14 days of bad days! Therefore we must program our mind to just not judge ourselves when we have a “bad day” and not let it affect our progress for the week or month!
Want to hear a scenario with myself? And how I approach it? This past Sunday I happen to eat 10 wings, 1 cookie, a couple of chips with dip and some small snack size crackers at a Christmas party. Is that how I typically eat? Hell no. I’m typically pretty regiment and never go off track. But some days I fall off the wagon and enjoy myself. Shit happens. So what did I do the next day? I didn’t step on the scale. I slept 7-8 hours. I ate my normal breakfast. I worked out the same as I always would. I did everything the same as if nothing even happened. And I am not saying nothing happened but be self aware of how you feel when you judge yourself and the decision you make when you judge yourself for a “bad day”, be self aware of why you had a “bad day” and just move on from it and learn. Bad days will come, holiday parties, family events, birthday parties, celebration will come. Enjoy them, but do not carry it on into the next day. Move on quickly and get back on track!
Step 2: Consistency in training and diet
This comes with years of experience and practice. But being consistent with training and diet is huge. You will literally get to a point in your journey where you’ll be able to not track calories or training. It’ll come second nature to you and you’ll just be a well oiled machine. But to start out and build some consistency I’d say track calories for 30-days and see how consistent you are and circle the days you miss. Say you miss 3 days that is 27/30 which equals 90% and in my books that is amazing! Same goes with exercise to see how many times a week you miss a training sessions. Say your goal is four times a week. See how many weeks for 2 months you can go without missing a training session. Say you only miss three days for two of those eight weeks that is 6/8 which equals 75% and again is good in my eyes. My point is consistency year ROUND is crucial, and like we talked about above. Bad days or unforeseen days will come but getting back on track and being consistent is key. While you can't outwork a bad diet, I’d say a diet that is on track and consistent 80+% of the time with good training will yield you some benefits, progress and wins over the year. Keep track of small progress, wins and goals. It is easy to stay motivated and consistent for 3 months but can you do it for 10 years? How are you going to stay motivated for 10 years? CONSISTENCY! Consistency is the number one difference maker when it comes to long term fat loss, muscle gains and progress in general.
Step 3: Not buying into fad’s
And I know this one seems out of the blue and a little odd but seriously. You would be surprised by how many people actually buy into fad diets of fad trends. Try it for a few weeks or months, it completely ruins their metabolism and behavior/attitudes around fitness and health and just turns them into someone who hates fitness or can never get back on track. Fad’s have ruined so many individuals progress. This is not what you want to hear but the “juice cleanse”, the “detox fad” the “nutrigenix” fad, the high intensity interval training fad, all this other bullshit is not going to help you stay CONSISTENT. The key word is consistent, sure you may lose 10 lbs in a few months if you do these ridiculous fads but that fat loss and weight loss will not be sustainable. You’ll end up putting it all back on shortly and just jump on the next fad. Educate yourself when it comes to whatever you want to do, find an expert, pick their brains and be concise and consistent with your progress. The best thing most people can do this New Year is hire a personal trainer for 4-5 months to get them some structure and back on track or buy a program like mine (LBX B2P PROGRAM) to help you stay structured with pre-programmed exercises. Fad’s kill you, they ruin your relationship with fitness and health and in the long run are more detrimental than good. DO NOT BUY INTO FAD’S! Especially this time of year when fad diets and bullshit will be so prevalent. If you have any questions, email me! (email@example.com)