In September at Urban Fitness, we do what we call a ‘Reboot’ where we have a look at our 2018 goals and assess where we are, as well as what we need to do to reach our goals. Have we followed through? Have we been as consistent as we wanted? Have we put in the effort that we committed to earlier in the year?
If we haven’t, this gives us the rest of the year to get on track and go into 2019 feeling accomplished. If you are tired of hearing yourself say, “This is the year I’m going to do this” or “this is the year I am going to make a real difference in my health and fitness”,” now is the time to start putting in the work. Right now.
If you wait to start in the New Year, by putting yourself in the bracket with everyone else who is making a resolution, you are setting yourself up to give up… much like most of the people who fail at resolutions. Why not get started now? Take some action and start doing the work NOW, so you go into 2019 motivated and already seeing some wins in your well-being!
In the video I did on recently, I showed you what 5 lbs of body fat looks like. It doesn’t look great! It also slows you down, provides a haven for toxins to stay in your body, increases your risk for certain diseases and is most likely going to shorten the time you get to spend on this planet. Not only that, but it also impacts the quality of life you enjoy while you are here. Think about that for a minute…
It is not outside the realm of possibility to lose 2 lbs of fat a week, if you set yourself up to succeed. You can do this without starving yourself or going to the gym 7 days a week. You can still enjoy yourself AND make these gains in weight loss and well being. You don’t have to go through massive struggle…
Now, I could offer you some scientific formulas and complicated exercise routines to help you begin to lose weight. There are plenty of great writers and videographers, making amazing videos and producing incredible blogs, who make health and fitness so complicated it is almost inaccessible to ‘regular people.’ But the fact of the matter is, this is all actually pretty simple. It doesn’t have to look like rocket science… by simply consistently following a few very BASIC guidelines, you can, and will, lose weight and get fitter.
6 BASIC Guidelines to Weight Loss
Stay in a small calorie deficit.
Now, people tend to make this complicated and confusing, but it really isn’t. It doesn’t have to be all the higher level maths. To find out how many calories YOU should be eating every day, simply visit https://tdeecalculator.net/ and fill out all your details. That will provide you with a starting point. Once you begin to exercise and get more active, you’ll start fine-tuning this to a number appropriate to your increased activity and weight loss… but for now, you have the best place to start.
It’s also important that you eat enough protein. Protein aids in the repair of muscle and helps you to feel fuller, longer. As a general rule, shoot for 1 gram of protein daily per pound of body weight. A minimal excess in protein isn’t going to cause you any damage at all though, and is actually likely to be beneficial. So, if you are going to eat too much--- stick with eating too much protein! If you want to change the shape of your body, you NEED muscle tissue! Ladies, that is not to say you will begin looking like a super-buff bodybuilder should you gain muscle… but muscle tissue is what lifts your butt and shapes your arms. And to give your body fuel to build this muscle tissue… you HAVE to eat enough protein.
Next, try and eat as much good, quality food as possible. I am not saying to eat broccoli, cod and sweet potato all day, every day… just try and eat fresh, whole foods as often as you can! I am not going to tell you what to eat… You already know what you should be eating and in what quantity, if you did the calorie calculator above. Even eating “healthIER” food can make a big difference!
You should also get consistent, good, quality sleep. It’s recommended that you get 7-9 hours daily. I’m a realist, though. I live in the real world, you live in the real world, and we all know how difficult it can be to get that much sleep consistently. Sleep isn’t just about quantity, however. Quality is ALSO very important and you can do something about the quality of sleep you are getting. There are lots of easy things you can implement to help improve your sleep quality: turn down the lights an hour before bed, get off your phone and laptop an hour before bed, make sure you are sleeping in a cold room and have a hot bath before bed. If you are only getting six hours of sleep, make sure that six hours is of good a quality as you can possibly make it.
In addition, mind your stress levels. Stay as stress-free as possible. Easier said than done, I know. Be mindful of your stress levels and if necessary, take some steps to reduce your stress levels. Don’t be flying off the handle at everything multiple times a day.
I also suggest finding a good, quality training program. Get a good quality coach, a great training partner and a quality training environment. Time is your most important commodity on this planet, and you don’t want to waste time doing things in the gym that aren’t really going to benefit you. Find someone to help! The support and accountability you’ll receive also really increase your chances for success. Plus, make sure you are working out in a good environment… somewhere you enjoy going. Going to the gym and doing the same thing over and over and expecting different results is a TRAP. Stop. Get a trainer. Hire a coach. Work with someone who can help you reach your goals.
Lastly, be consistent. Consistency is the number one thing that is going to help you get results. If you are good 60% of the time, and a bit looser 40% of the time, stay CONSISTENT with that. If you can consistently go to the gym twice a week… and you compound that change over time… that’s enough. You’ll get there. Twice a week is a huge improvement from never… and 60% good food choices is better than 35%. Don’t fall into the trap of people who train for a few months, then drop off for a month or two, and then go back to training. Better to train twice a week for a year, then seven days a week for two months here and four weeks there.
You can implement these six steps starting right now to really start to improve your health and fitness. They aren’t complicated and they can make a HUGE difference if you consistently address each of these steps. If you start this today, and lose 1-2 lbs a week for the next three months, you will have lost at least 12-15 lbs by January 1st! AND you’ll have the momentum and new patterns in place to hit the ground running in 2019, continue to improve and differentiate yourself from the rest of the pack… who are all waiting until January 1st to make their changes, and will find that they run out of steam by February.