We live in a “what can you do for me now?” society. We want things done now, finish lines met, and dream bodies and lives in 6 weeks or less.
It always blows my mind that these “21 Day”, “6 Week Transformations” or “4-minute workouts” keep selling – but it shouldn’t surprise anyone. These products and programs make juicy promises that they just can’t keep.
Sure, you COULD lose 50 pounds in 6 weeks – but is that right for you? And if you gain it all back and then some, did that magic program really work?
What you don’t see being sold is the “2 Year Life Lasting Sustainable Program”…because 2 years is waaaay too long.
But how many people who might say, “2 years!? That is too long!”, are the same people who have been trying different fad diets, workout programs and other gimmicks for 5 or even 10 years?
Think of it this way – if you stuck to something reasonable, and sustainable for 2 years, and lost an average of a half a pound per week… you would be down 52 pounds in 2 years AND I can guarantee that you will keep it off for life.
Yes, it is 2 years – or heck – even 26 pounds in one year! (And that’s a very conservative number) – but in that time you would learn habits that you can maintain, not starve yourself, look your best, feel your best, and not feel beat up from high-intensity workouts 12 times per week…
So here is that secret, 2-year plan in a nutshell:
1 – Strength train 2-4 times per week
Strength training has so many benefits that I have previously named, but the biggest ones are long-term health, strength, muscle fights gravity – because gravity is always trying to kill us, increased metabolism, and just a better-looking body.
Your strength routines should be focussed on getting a little bit stronger over time – so it is crucial to track your weights, reps, and sets – so you know that you are challenging your muscles.
You should focus on full body workouts 2 to 3 times per week, or possibly an upper/lower split 2 times per week (upper/lower/upper/lower if doing 4 workouts per week).
2 – Increase your NEAT
NEAT or non-exercise activity thermogenesis is the fancy way of saying “all activity that isn’t exercise” – this could be steps, using the stairs, dancing, washing dishes, etc.
Shooting for 10,000 steps per day is a great goal – but remember – if in it for the long haul, figure out where you are starting now – maybe its 2000 steps – and build from there.
3 – Diet is KEY
Clean up your diet, track your diet, cut out the crap, cut back on the booze, are all good, general starting points. Again – this is the long haul – what can you work on right now, that you feel can positively impact your health?
Some that have worked well for clients are:
- Cut out liquid calories – soda, juice, alcohol. Yes, moderation is key, but there is really no need to drink 500 calories from soda or juice every day.
- Add more veggies to your day. Veggies aren’t only good for you, but they take up space on your plate and in your stomach without eating a ton of calories – this is called volumetrics.
- Eat more protein – 1 gram/pound of bodyweight or 1 gram per pound of goal body weight if you have a lot of weight to lose. This will help with fullness, muscle repair, and protein has a high thermic effect – meaning it costs the most calories to break it down during digestion.
- Stop snacking – snacking or mindless munching throughout the day can lead to hundreds if not thousands of extra calories. Try eating 3 square meals a day, nothing else – and I bet you will lose some weight.
- Leave a few bites on every plate out to eat. This is a strategy that one of my friends came up with on his own, as he eats out a lot for work. All he does is leave a few bites left on every plate – and he lost 10 pounds! Restaurants are notorious for having high-calorie meals, so you likely don’t need all of them – ever.
4. Sleep more
Getting 7 to 8 hours of sleep cannot be understated. So many things get screwed up with sleep deprivation, that it makes fat loss and muscle recovery very hard to accomplish.
Sleep is when our body’s recover – when they rebuild, and because of this – when we burn the most fat. So if you don’t get enough sleep, you better start prioritizing it soon, or you might be spinning yourself on the hamster wheel for a while.
Take these 4 things, and focus on them for a year or two, consistently – and I will bet money that you will be better off then than you are now, and it will feel effortless compared to many of the things you may have tried in the past.
Still not sure how to start? Well good news!
I’ve got 2 openings for online one-on-one training and nutrition clients and I can help you!
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