Weight loss is a simple equation. Burn more than you consume. However, while the equation is simple the actual process can be a huge challenge and quite frankly, feel overwhelming. What is it that allows us to make the leap from a seemingly eternal struggle to victory? If you’re ready to be a success story here are 7 secrets to a quality transformation.
- Be Consistent (don’t aim for perfection)- So many people start off their new “lifestyle” like gangbusters only to drop off immediately. The reason you are unhappy or ready to make a change is because you consistently made choices in the opposite direction of where you need to be. Make consistently better choices and you will start to see positive changes. Don’t aim for perfection. We’re not movie stars and athletes whose job it is to perform and look good. We are real people with real lives and responsibilities. Aim for better than yesterday and you will be consistently setting yourself up for success
2. Nutrition, Nutrition , Nutrition- I said it three times…yes…because it is that important . Nutrition is the driving force behind any transformation. If you don’t have QUALITY, SUSTAINABLE nutrition in place you are running on a hamster wheel. You can’t out exercise bad nutrition. However, you should not be starving yourself either.
3.Quality progressive workouts- If you headed to your local big box gym the first week of January I’m sure there was a spike in attendance. A lot of people getting on machines and doing their thing. The problem is most don’t really know what their “thing” is. Workouts should be progressive and measurable. If you are constantly lifting the 8lb dumbbells for 3 sets of 10 or just randomly moving on a machine. How do you know if you got better?
4.Workouts should meet you where you are at- Listen, I understand that workouts with names like insane, psycho whatever sound cool. But if you’re new to exercise or just coming off of a hiatus is that the best choice? Remember, if you are injured and can’t workout then you’re even worse off than before. Your training should be a little more goldilocks…not too tough…not too easy…just right.
5.You should have something to measure against- Now obviously the number one tool that people use is the scale and hey that’s alright. But here is my problem with the scale. It doesn’t know you, it doesn’t know if you’re a rock, a dumbbell or a person with emotions, feelings and who is actually trying. You see, fat, muscle, water they all measure the same on the scale. When we start working out we’ll see wild fluctuations but all we think when we step on the scale is FAT. Heck I’ve seen people manipulate water up to 10-12lbs in a DAY. That, however, speaks nothing to actual fat loss nor long term success. This is why in Transformation Contests we use a combination of a multitude of factors including weight, bodyfat, inches and pictures. It gives us a better idea of whether we are on the right track.
6.Accountability- This is a HUGE factor. We all say we are going to do something but how often are they just empty words? It’s simple we usually work harder when we have a deadline, care more when somebody is watching or think before our actions when we have someone to report to. Aren’t we more likely to join something or take on an activity if we have the support of a friend or family member? Aren’t we more likely to get a project done if we have to answer to boss or supervisor? Accountability is real. We all mostly know how to make better decisions. It’s ACTUALLY MAKING those better decisions that lead to success.
- 7. Have a real “care factor”- Basically you need to have a real “care-factor” or reason for trying to institute real change. Sure, we all would like to look better but why? Maybe you’re sick of not being able to fit into anything. Maybe it’s something as simple as a vacation coming up this spring or summer and you don’t want to be the woman under layers of clothes and covers at the beach. Or maybe it’s something MORE. Maybe you want to set a healthy example for your kids, because the way they eat will be how your grandkids eat. Maybe you want to be healthy so you can live an active life and be there for their grandkids. When you find your care factor it will play in to #6 and help hold you accountable. That accountability can have a ripple effect for years to come throughout your entire family! It really is powerful.
So, there you have it! 7 Secrets toward a quality transformation! If You address each one of these steps (as we do in our NEPA Fit Club Transformation Challenges), you will be well on your way to a new you! If this feels a bit overwhelming and you would like some help. Our next challenge kicks off Sept 11th! Registration opens this week! Message us here to get on the wait list!