Faster Fat Loss with This One Thing

I’ve been a little M.I.A. from the social medias and blog-o-sphere this week. We are in the process of painting and prepping our new house, getting ready to move in. To say it’s been busy would be an understatement.

So, if you’ve missed me, sorry.

However, I wanted to pop in, say “hi” and give you some quality content at least once this week.

So here I am, doing just that.

When it comes to getting stronger, getting leaner, or getting healthier, most people lack one thing.

It’s not the perfect meal plan, or the perfect exercise regimen. It’s probably not a lack of information, or a need to do more research.

What is it? Consistency.

I am a big believer that a half crocked plan done consistently will get you further than the perfect plan done for a short period of time.

Imagine you take the time to plan everything “perfectly”. Your meals, exercise, sleep, hydration, stress management-everything is planned to a “t”. And you follow this plan for a few days, then don’t for three days. Then you get back at it for one or two more days, and then abandon it altogether. How much progress do you think you will have made?

On the other hand, what if you didn’t worry about getting everything perfect, but just made a few changes that you could keep consistently. Say, eating more vegetables everyday, and planning all your dinners for the week. And, what if you’re able to do that 5-6 days a week for the next two months. Think you might have better progress than the first scenario?

Definitely.

Now, if you think I’m advocating poor planning, you’re missing the point.

The point is that you need to focus more on being consistent than getting everything right.

Maybe it’s time to stop “planning” and start doing. And start doing more consistently. It might take you further than all your planning ever has.

Abs of Adamantium: Statue of Liberty’s

If you missed last weeks “Abs of Adamantium” post, you can read it here, as well as get my explanation for the title of this series.

Today’s post, I’m pretty sure, is something you haven’t seen before. I developed these around a year ago, and quickly began implementing them in my clients programs…because they’re awesome.

A little background on properly training your core…typically we think of training the abs via crunches and sit ups. I discussed this in more detail in the post of linked above. In addition, one of the primary roles of the abs is to stabilize your torso. Not to bend it forward like a sit up, but to keep it from bending.

This movement is classified as an “anti-lateral flexion” movement. Put simply, this means resisting forces that are trying to bend you sideways.

There are a bunch of ways to create anti-lateral flexion, but this one (I am 99.9993% sure) will be brand new to you.

Statue Of Liberty’s

The Set Up:

  • Attach a band around a heavy dumbbell, bench, or cable column…basically anything that wont move.

Cues:

  • Brace your abs tight. Imagine that someone is going to punch you in the stomach, or that you’re constipated and are trying to get things going. That kind of abdominal tension is what you’re looking for.
  • Raise the band overhead, while maintaining that abdominal tension.
  • Resist leaning towards the band.
  • You should feel almost all of the work in your abs, and not in your shoulder.

Hold for 10-20 seconds per side.

Give them a shot and let me know how you like them!

The Smallest of Things

This morning I’ll be heading to close on our new house. EEK! Needless to say, we’re pretty excited to be spending the next several hours signing papers. Seriously.

But before I head out, I wanted to drop something here for you all to chew on.

Metaphorically speaking, of course.

In James Clears book, “Atomic Habits”, he discusses the power of small habits, and how they add up over time to make huge changes.

Image result for atomic habits

(By the way, I highly recommend this book. It’s an enjoyable read and full of practical nuggets of wisdom. Even though I’ve been preaching the benefits of small, sustainable habits for a long time, I learned a lot from this book.)

In his book, Clear talks about how winners and losers have the same goals.

He writes, “Goal setting suffers a serious case of survivorship bias. We concentrate on the people who end up winning-the survivors-and mistakenly assume their ambitious goal led to their success while overlooking all of the people who had the same objective but didn’t succeed.

Every Olympian wants to win the gold medal. Every candidate wants to get the job. And if successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.”

So what does then?

Habits.

Small changes, developed into habits, and then built upon over time.

Let me be very blunt.

Your continued attempts to completely exclude entire food groups, restrict food choices, punish yourself for eating “bad” foods, and take on every possible healthy behavior at once in an effort to lose weight has never worked.

It has never worked, because it will never work.

To continue to make attempts in the same manner will continue to leave you frustrated, unhealthy and feeling like you aren’t cut out to be a healthier, leaner, or more fit person.

It’s a nasty cycle that keeps you unhappy and keeps you spending money on BS diets and products that promise “quick and easy”.

You have to stop the cycle.

You have to believe in yourself.

You have to believe that you are capable of investing in yourself.

That you are someone who deserves to feel good, and be healthy. And that the reason you might not feel that way is not because it might be true, but because an awful industry that claims to be invested in your health is really only invested in lining their pockets by preying on your desperation.

You can do this, but you have to change your habits. You have to develop new and healthier habits. You HAVE to. It’s non-negotiable.

Make very small changes. Do them consistently. You might think that taking on one small thing at a time sounds like too little, but ask yourself how taking on too much at once has worked out for you in the past. Has it got you anywhere? At all?

Guess what? Developing habits takes time. It’s hard work. It’s not easy.

But it’s doable. And it’s worth it.

If you want to work with someone, I’m here. This is what I do everyday-help people change their habits.

Either way, you have to do the hard work. You have to take small steps before you can take big ones. It sounds cliche, but it’s the only way you’ll ever do this long-term.

Motivation Sucks, Try Momentum Instead

If you’ve been following any of my social media accounts for long, you might be familiar with my thoughts on motivation.

Saying it “sucks” might be a little strong. Motivation, in and of itself, doesn’t suck…but the way that we use it and try rely on it does.

Motivation is defined as “the general desire or willingness of someone to do something”. Did you catch that? “Desire”…”willingness”. Those words speak to feelings. Motivation is entirely reliant on what you WANT to do.

Here are some things I want to do on a regular basis:

  • Stay up late
  • Sleep in
  • Take a nap
  • Eat an entire bag of gummy bears in one sitting
  • Eat second and third helpings, or until I’m uncomfortably full
  • Have cereal at every meal

I’m super motivated to do all of those things. I would never have to hype myself up, or talk myself into doing any of them.

Here are some things I’m rarely motivated to do:

  • Stop eating before I’m full
  • Make sure I’m getting fruits and vegetables each day
  • Go to bed earlier so I’m well rested
  • Meal plan for the week
  • Grocery shop for my meal plan
  • Go workout

But I tend to do these things on a regular basis.

The thing about motivation is that, like ALL feelings, it fades. Maybe you just talked to your friend who has been eating better and exercising regularly, and she’s lost 20 lbs. You get all fired up and say, “My turn!” So you go to the store, buy a bunch of fruits and veggies, and lean meats. You call the gym where you have a membership, but haven’t set foot inside of for months, just to make sure they’re still open. They are. Whew! You feel so ready and pumped to get started on the road to a healthier you.

Fast forward a week, or two. Maybe six. Still buying those fruits and veggies? Still using that gym membership? There’s a good chance the answer is, “no”.

Sound familiar? Probably.

I think we’ve all been there more times than we would like to admit. Why? Because we tend to rely solely on motivation…if we “feel like it”. If we are “in the mood”.

If you are solely relying on whether or not you feel like eating better, or if you feel like exercising, you’re probably going to spend a great deal of your days not doing either of those.

So what’s the alternative?

Momentum.

Do you know what the definition of momentum is? ” Strength or force gained by motion or by a series of events.”

Strength or force that comes about from a series of events…like choosing to do the things that will move you closer to your goals, even when you don’t feel like it.

That’s how momentum is built. By repeated action. Repeated actions become habits. They become what you simply do. Day in and day out.

Motivation can be great for a jump start. Used appropriately, it can be the impetus to get you started. But that’s all it is. It’s the spark that can start the fire. It can burn hot for a moment, but quickly fades away. Momentum is fanning the flames, tending to the fire, and feeding it more wood so it can burn hotter.

If you want long term success, you have to quit relying on motivation to get things done. It will never work out. Build momentum. Build strength and force to what you are trying to accomplish, buy taking repeated action.

Even if you don’t feel like it.