In the past few weeks at my gym, Activate Fitness in Hackettstown, I have helped several people lose over ten pounds. One woman lost seven pounds in her first week and another was down ten in two weeks time. It makes me happy to see our members getting the results they signed up for. During the past four years our members have lost well over two thousand pounds and the numbers keep going up. During this time I have seen what works, what doesn’t work, why someone gets results, why others don’t and much more. It’s safe for me to guarantee our members results, as long as they follow the plan, because it works.
Here’s that plan. Read on to learn how to lose weight in five easy steps.
STEP ONE: Decide your goal and decide why you want that goal.
The first thing everyone needs to do when it comes to losing weight is to make a goal. Having a goal set gives you something to work towards. It helps you stay motivated and on track for the results you desire. Setting a goal is simple. Grab a piece of paper and a pen and sit down and think about why you are deciding to start an exercise program to lose weight. When you have a good reason, write down your goal on the paper. Underneath it write why you set that goal.
For example: “I want to lose 15 pounds by 11/2/15. I’m doing this for my health and to be there for my kids.”
STEP TWO: Find an exercise and nutrition program.
When I started to get back into shape I went out there into the gym with no plan and no idea what I was doing. I knew how to do some lifts but I had no idea what an effective exercise program was and especially had no idea about nutrition. That’s why it took me nearly a year and a half to lose only ten pounds. Then, I found a program on-line sold by a professional and I went to work. Following the plan I lost about fifty pounds over the course of the next six or seven months. If you do not understand exercise and nutrition, find a pro. They will save you so much time and emotional energy.
^AND.. I’m not just saying this because it’s my job.. I walk the walk. I have a great coach for my new exercise program through Jiu Jitsu and I have spent several thousands working with other professionals over the past few years.
STEP THREE: Schedule Your Workouts
We schedule doctor appointments, driver’s license renewals, interviews, grocery shopping trips, and nearly everything we do. Our kids have schedules for school, sports, and other activities. The same needs to happen for your fitness journey. If you don’t schedule workouts and MAKE (not find) the time to train, you will find an excuse to skip the workout or something will come up and you will miss the opportunity for your workout. Get your calendar and schedule the days you WILL workout. Then, go and workout.
STEP FOUR: All Things Nutrition
Nutrition is the golden nugget of your successful weight loss journey. That being said, it’s important to treat it as such. Remove weight loss and fitness from the picture, the food you eat makes you who you are. We have one life to live and the food we consume will determine if it’s full of dis-ease or vitality. Get your nutrition right for the sake of your well being.
Now, go shopping and you should even schedule time to go shopping and to prep your meals. When you go shopping buy wholesome foods like fruits, vegetables, nuts, seeds, lean meats, fish, other seafoods, and tons of water. Avoid buying premade meals, packaged microwavable meals, frozen dinners, bagged and dehydrated foods, cereals, and other foods with added sugar. When we consume good wholesome food we won’t overeat and we will get the important nutrients we need for a healthy life.
Decide before the day starts what you are going to eat. When we do this we avoid falling off track and having to resort to meals that are not healthy or in-line with our goals. A day of eating shouldn’t look like a King’s feast. It should look like the leftovers handed down to the beggar. We’re so accustomed to eating massive meals and eating two or three of them a day. The truth of how your body works is that it doesn’t need all that stuff. The more our digestive system is allowed to digest our food, the easier it is for our digestive to digest our food, the better our results will be.
Have a day once a week where you enjoy life, beer, wings, pizza, and whatever you want but stay focused 95% of the week.
STEP FIVE: Keep a journal
Why? Because, it helps. Of course it does. When you record your meals and the days you workout you can keep track of what you are doing and judge your results based on what you’ve done. It’s always the person who doesn’t get results who doesn’t keep track of what they’re doing. When I ask people who tell me they haven’t lost weight what they’re eating and how much they’re working out, they don’t have an answer and neither do I, except “Keep a journal.”
If you write down all your meals, how much you sleep, your water intake, and your workouts and after two weeks you haven’t lost weight, barring any unknown medical reasons, you can go directly to your notebook and see WHY and WHAT is the reason. Maybe you’re eating too much, not sleeping enough, not drinking enough water, or skipping too many workouts. When you find the reason, you adjust and move forward. This is how you get successful results in little time.
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