I think Colin’s tips below are targeted to that person who is highly motivated to make this the last time they need to start over. Share this one to save it. It could be a great reference for when the motivation wanes and grind begins. ~ Tammy
Well it’s that time of year again. Gyms are being flooded with people vowing to make a change. I actually LOVE this time of year, despite it making my own workouts a bit hectic. Seeing so many people trying to change for the better is awesome. There is only one problem though…. VERY few will succeed. So what I want to do today is go over why I think the majority of people fail and talk about ways you can make sure this year is the last year you EVER make a New Year’s Resolution to get in shape.
At the very top of the list of importance is sustainability. Cliché or not fitness is in fact a lifestyle and if you’re not in it for the long haul no matter what you do you’ll eventually fail. What that means is you have to find something you enjoy and you can see yourself doing long-term. If you hate every second of what you’re doing, how long do you really expect to keep it up? Even if you manage to lose the weight, how will you keep it off when you stop?
It also means you need to focus your attention on the process and not any quick fixes. I promise you no pill, “detox” (don’t even get me started,) green sludge or plastic wraps are going to do the trick. It comes down to diet, exercise, and consistency. But once again, this is where most people go about things completely wrong. They think to see results they have to eat nothing but cardboard and rabbit food and they must suffer endlessly. In fact most people seem to seek out the most difficult “hardcore” plans they can find hoping this might be the answer. They’re doing it wrong….
So with that said, let’s go over 5 tips to help you finally get where you’ve always wanted to be…. And STAY there.
Don’t try to “kickstart” your weight loss
Of course you want great results and you want them now, who can blame you? We ALL want fast results. So naturally you should do something dramatic to get things going right? Couldn’t be more wrong. In fact that’s the exact opposite of what you should do. You see when you lose weight your metabolism slows, there’s no way around this. So sure if you dramatically cut your calories and/or do a lot of cardio you’ll drop weight fast. Everyone loves that! Well, at least until you get stuck. Which if you take this approach I promise you will.
Think of it this way. Your body cares about one thing above anything else. Survival. It could care less if you have a six pack or “toned” arms. It’s job is to keep you alive. So when you cut calories low it’s going to do everything it can to hang onto what you give it. Basically your body gets really efficient at utilizing the food you eat, which in theory sounds good, but it’s not. You begin to burn less calories from the exercise you perform, the thermic effect of food decreases, you burn less calories at rest and what’s arguably worse is you get a shift in hormones that not only makes you feel hungrier but also prevents you from feeling full. (1) Yep, your body gets more efficient at making sure you don’t starve yourself to death by making it easier to store fat and overeat. Recipe for disaster if you ask me. Make sure you eat as many calories as possible while still losing so you can keep making adjustments. Plus who doesn’t want more food???
Don’t deprive yourself
Remember that thing I said about sustainability? You’re not going your whole life without eating the foods you love. And the big problem is when you tell yourself foods are off limits a few problems arise. 1) When you tell yourself you can’t have something what’s the thing you automatically want? (Forbidden fruit.) 2) You’re relying on willpower which is not infinite. Eventually you WILL run out of willpower and you’ll be caught in a bad situation which is what leads to binge eating. 3) You’re going to be miserable, and if you’re miserable do you really think it’s going to last? There is no happy ending to an unhappy journey. If what you’re doing now to lose the weight isn’t something you can keep doing after the weight is gone you’re doomed to fail. 4) You form a bad relationship with food. You find yourself feeling guilty just cause you ate some cheesecake. You find yourself avoiding social situations or if not you’re stressed out about all the “temptations.” Guilt should never be associated with food… Ever.
I’m not saying your diet should be nothing but pizza and ice cream, but they certainly shouldn’t be completely off limits either. You have to learn moderation and this will never happen with a restrictive diet. Despite what most “gurus” will tell you there are no magic foods and there are no foods that inherently make you fat either. Yes certain foods have a more nutrient dense profile and help you feel fuller, but it’s all about context of an overall diet. Is eating broccoli better for you than a scoop of ice cream? Sure. But if that scoop of ice cream helps you stay on track, avoid binges, enjoy your diet and stick to your diet than I’d actually argue the scoop of ice cream is BETTER. Everything in context. Besides, believe it or not there is actually data to support whether a diet had mostly simple carbs or complex carbs it made no difference in body composition OR health markers when calories are equated. (2,3,4)
Focus your exercise around strength training
I’m kind of known for bagging on cardio and I’m often asked why I think cardio is “bad.” I don’t think cardio is bad by any means, it just needs to be utilized wisely and it shouldn’t be your primary source of exercise if you want to do things optimally, especially if your goal is body composition. New research even supports the use of strength training for reducing the risk of type 2 diabetes and cardiovascular disease even independent of aerobic exercise. (5)
While cardio does tend to burn more calories during the actual exercise itself it’s nothing compared to the fat burning machine your body becomes with strength training. When you’re done with cardio and your heartrate returns back to normal you’re done burning calories. With strength training you get what’s called EPOC (excess post-exercise oxygen consumption) which means your body continues to burn additional calories even while at rest as it recovers and repairs from the stress you gave it. This effect can happen for a few hours or even up to almost two days depending on several factors. (6) Not only do you burn more calories recovering, but the more muscle you have on your frame the more calories your body burns naturally. (7) And no ladies, it won’t make you bulky or look like a man… Pinky swear.
So how should cardio be treated? Like calories only in reverse. You want to do as little cardio as possible while still losing fat so you have more options when things stall out. If you’re now eating high calories and doing low cardio you have plenty of options moving forward to bust through those pesky plateaus. Guess what happens if you’re already eating hardly anything and doing cardio every day?
What you did before DIDN’T work
I can’t lie, this one drives me nuts. So many people will go back to old plans they did before because they lost a bunch of weight. But if you did this and gained all the weight back, did it really work? Of course not! It only works if you can sustain it. “Well that’s just because I stopped doing it, this time I won’t quit.” Sure you won’t, best of luck… Sorry but chances are the reason you stopped was because you were doing many if not all the things I’m telling you not to. You quit because you couldn’t rely on willpower anymore. You couldn’t eat the same 7 foods the rest of your life. You couldn’t run on a treadmill for hours on end anymore. You hated what you were doing and you stopped. So why would it be different this time? Yeah you want it bad now, but motivation doesn’t last forever.
No more “all or nothing”
This one absolutely kills progress. People think they need to be perfect and if they can’t be there’s no point in even trying. The truth is chasing perfection is a losing proposition. In the battle of all or nothing, nothing will win 100 times out of 100. There will be times in your life you need to be more strict and there will be times to be more flexible. You must learn to be okay with not being perfect. You’re better off being 80% “on” all the time then being 100% “on” half the time. There will be times you have to back off more and there will be times you kill it and that’s totally fine.
So bottom line, what should you do? Take things slow and don’t rush the process! Eat as many calories as possible while losing weight and focus your training on resistance training. Losing between .5%-1.5% of your body weight on average weekly is a pretty good pace for most people but understand that scale weight is far from the only story and the leaner you are the less it means. Focus more on how you look, how your clothes fit, how strong you’re getting and possibly most importantly how you FEEL. These things mean way more than any number on the scale.
Do this and you can continue to make adjustments when you hit plateaus. Remember that your metabolic rate is a moving target and adapts to what you do, so if you make huge drops right away you’ll lose plenty of weight fast but it will stall quick and then what will you do? You can only drop calories so low. Take it slow and make adjustments when necessary and you keep the good times rollin’! Remember, you didn’t put the weight on in 2 months, so don’t expect it to come off in 2 months either.
If you’re looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you’ll get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time… Warning – I tell you what you need to hear, not what you want to hear. So if you’re sensitive you may want to pass. But if you’re serious about changing your life and taking ACTION, you should love it.
Lastly if you’re ready to take that next step and want to make sure you do things right this time just head here and I’d be honored to help you reach your goals. But only if you’re serious! The program only works if you do.