Ready For Real Long Term Weight Loss?
I want to talk about 8 things that are critical to long term weight loss and fitness success.
There are more, but I think this will give you a good idea of the things you have to master or participate in or make a decision about before you can get what it is that you want.
Your goal weight range and to maintain that goal weight range. I assume you have that aspiration if you’re reading this.
1. Get rid of the myth of moderation
There is no magical moderation waiting for you somewhere down the road.
There is no magical moderation or normal solution. You’re never going to go on a nutritional instruction programme, figure out a few secrets and then totally erase 20 or 30 years of fucked up behaviour and not crave pancakes, or alcohol or sugar or whatever it is that got you in the position of reading this right now.
It’s not gonna happen.
So the realisation that you need a different solution, not just in the long term, but in the short term is a big deal.
Let’s say you get to your goal weight range and you think that during that time you just white knuckle and you eat controlled calories, and you cut carbs, and you exercise like a mofo.
If you think doing that you’re going to arrive at some mythical utopia where you don’t even think about this shit you’re just gonna roll because that’s how you are now.
No. I’ve never seen it.
Just ditch that myth of moderation and then go to work on finding out what works for you.
2. Have an Anchor Goal
If you want long term fitness, and if you want to get to a goal weight range and stay there, you need what I call an anchor goal.
But it’s not just a goal. You can’t just say you know what I am 190 pounds and I have a goal, I want to weigh 150 pounds.
You need to go a step further and give a certain date:
‘By September 1st I’ll weight 150 pounds.‘
That’s a great step by writing your long term weight loss goals down.
You’ve got to start somewhere. I’ve found if there’s no emotion behind it, if there’s no big reason why, you’re going to fail. If you can find a big enough why, you will discover the how.
You will execute the how and that’s what I mean when I say anchor goal.
That goal has got to be tied typically to an event, to a birthday, to a meaningful vacation, to a trip, to an outfit that you haven’t worn in five years that you really want to get into.
Whatever it is, it’s got to have crazy power, energy and emotion behind it.
That anchor goal, that vision, that emotion, will get you through the hard times.
3. Use Metrics
You need lots of metrics. Lots of things to look at to let you know you’re making progress and things are on point. It’s super important.
If you just depend on one thing like the scale, it’s gonna piss you off.
- If you can get lots of metrics, for example, how many push ups can you do in five minutes?
- How long does it take you to do 100 push ups?
- A specific pair of pants, jeans, short, skirt how do they fit, what do they look like?
- A dexa scan is a great metric.
- How fast can you run a mile?
Get a stable, big thing of metrics and don’t just depend on that scale. It will drive you crazy.
4. Get a Dexa Scan
Long term fitness requires that you have a lot of ways to measure what it is that you are trying to accomplish.
Either along the way or when you get there and you’re trying to maintain.
There is something called the dual x-ray scan known in short as the dexa. It is a body fat measurement tool and they do it around the world for bone density.
A lot of times people just do the bone density and they’re not even aware body fats are the primary use of it.
I’m gonna tell you right now if you need to lose weight go get a dexa scan.
It’s probably going to depress you at first, it’s probably gonna be higher than you think. It’s probably gonna smash 10 or 20 years of rationalisation, but then almost every single person after doing it says I’m fired up now.
I’m pissed in a good way. Now I can go to work.
So the dexa scans a big deal if you struggle with your fitness and your body fat and you want to make a real change.
5. Get an Activity Tracker… not a FitBit
If you want to track your sleep, your steps and your resting heart rate, then a Fitbit is great, but if you want to track your total burned calories and track your exercise accurately, a Fitbit does not work.
It’s actually a piece of junk. You want to step up to a real activity tracker.
The M400 activity tracker is like $100 now so invest in one.
You can see how many total calories you burn in a day and how many pounds you’re gonna lose in a week. You can see your percentage of activity and you can use this to get to your goals.
People ask me, should I pay for a second month of coaching with you or should I get the watch?
Get the watch. It’s gonna mean more.
You’re going to need something on you every day to keep feeding you information so that you can continue the journey.
6. Use group support
Group support is helpful to anything that is a challenge to complete solo and I can tell you when it comes to fitness and long term weight loss, solo is death.
If you try to do shit by yourself when the shit hits the fan not just once, but twice, but three times maybe four days in a row, you have got to have somebody to turn to.
Somebody to ask a question.
The long term solution is a group where people can turn to each other.
They can celebrate victories. They can ask about struggles.
There are probably several people that can tell you they did it solo and lost a bunch of weight solo, but then they were all by themselves and the shit hit the fan and gained it back.
When you see the people on the Biggest Loser, they lose all that weight, why?
Because they were in a group.
Because they had support and then they go back home and they gain 80% of the weight back, why?
Because they try to do it by themselves. They try to wake up and go to the gym and they’ll do it for the first week, two maybe three, but when the shit hits the fan and their old brain, old ideas and belief take over.
And if you’re all by yourself sitting in the dark with sugar demons you are a fucking dead duck.
So group support is critical. No doubt about it.
7. Find a mentor
If you’re going to have long term fitness, you need to have a mentor, a coach, a leader.
Somebody that you respect, somebody that you admire.
Somebody that you’re like magnetically attracted to their message.
Hopefully you like what you’re hearing from me because I’m hitting a cord with you. I can be the guy that keeps you inspired about the food and the tools, and the strategies.
And you can have your trainer or your CrossFit coach or your boot camp guy or your spin instructor.
I am a co-operator, I am not a competitor.
I am a complement to anything that you’re doing.
But you need other people in your life, other coaches to make sure you’re on point in all areas.
8. Engage in challenges
There’s no doubt about it, what works for me is having challenges.
I need to be excited because I get bored easy. I would be fat if I didn’t get into challenges.
If I didn’t have challenges in my life I would go bonkers.
My weight would go through the roof, my overall feeling of wellness and divine vibration would be shot to shit.
Challenge is how I manage my fitness and my mind and my spirit long term. If you struggle with that, if you’re bored, if you have trouble with motivation and you can’t get it going so to speak, challenges are the answer to that.
If you have to manage your weight through challenges and doing interval dieting I’m here to tell you it’s an okay strategy.
I’m not telling you to gain 80 pounds and lose it and then gain 80 pounds and lose it.
That’s fucking stupid. That’s unhealthy.
I’m telling you that way to manage your fitness and long term weight loss is do challenges.