The 5 Secrets Tactics to Fat Loss
I can’t believe I’m doing this, but I’m going to give away my top 5 secrets to fat loss that Roy and I use in our bootcamp! They might not be what you would expect (notice that we don’t even mention crunches even once!).
1) Food logs. We put this as #1 for a reason. It’s like Roy always says, “Abs are made in the kitchen.” Ask any expert dietician or weight loss guru, and they’ll tell you the same thing. Actually, you can just ask some of the folks in the Fit For Life Bootcamp who’ve transformed their body, and they’ll tell you it’s true. Bill lost over 40 lbs, but he never saw a single pound come off until he started logging his food. Shanon and Julie lost a combined total of 30 lbs, but they were on our Accelerated Bootcamp program, which requires food logging! (We will be launching the NEW version of this program in early 2010). Even Weight Watchers has the saying, “Write it before you bite it!”
To get feedback directly from Roy, visit www.FitForLifeSolutions.com/forum and let him know what you’re eating. Two other great resources are www.fitday.com, a free, internet-based food log software and www.calorieking.com. Log on, log in, and start logging!!!
2) Set SMART goals and write them down. SMART (Specific Measurable Attainable Realistic and Timely). Goal setting is sooooooo important. We recommend writing down a time-specific, long-term goal, such as “I will lose 10 lbs of fat and fit into a size 6 pants by February 15th, 2010.” After you’ve written down a long-term goal, then write down three short-term goals that are aligned with the long-term goal. For example, 1) I will log on to www.fitday.com and log my food every day this week, 2) I will substitute all soft drinks with water for the next 21 days, 3) I will attend boot camp at least 3 times per week for the next 4 weeks.
After writing down your goals, print them out and post them on your fridge, in your office, above your bed, in your car. You can share them with your family and friends. You can also visit www.FitForLifeSolutions.com/forum and share them to a like-minded community. Sharing goals makes it “real” to you. That’s just the way it works. When you put your goals out there for the world to see, you suddenly become accountable, and you become much more likely to follow through.
3) Take baseline measurements. How can you know where you’re going if you don’t know where you’re at? By measuring your weight, bodyfat %, and getting at least the basic circumference measurements of the chest, waist and hips, you put yourself on the path to making changes. Also, it helps to revisit your measurements every 4-6 weeks to see if you’re on track. If things aren’t changing the way you wanted them to after 4-6 weeks then it’s time to quit, right? WRONG!!! This is the problem most people have who don’t train alongside a qualified professional.
If you’re not seeing results, there is a reason for it. Or maybe your body is changing, but you don’t know how to correctly interpret the changes. Are you feeling more energy? Are your pants fitting looser, despite what the scale tells you? Then you’re on the right track! Whatever you do, DON’T QUIT! It’s the lifestyle changes you are making which ultimately benefit you in the long run. If you have to go back to the drawing board and make some changes, that’s fine, but remember, quitting is for losers!
Also, don’t just measure your body measurements. It’s also extremely helpful to measure your strength, cardiovascular endurance, flexibility, and even track your attendance in the gym. Tracking performance is a powerful motivator and will help keep you moving forward in your progress.
4) Visualize and Re-Commit daily. Your mindset is the single biggest determining factor of you seeing results from your training. Everything that you get from your training is really because of your own desire, commitment and perseverance. If you make it, or don’t make it, don’t give the credit to anyone but yourself. As trainers and boot camp leaders, Roy and I do our best to set up the environment for change, provide exercises and motivation, push you when the going gets tough, and arm you with the knowledge to get results. Ultimately though, it all comes back to you. Ask yourself, “do I put in 100% commitment to each day”.
Start your day by visualizing how you want to look and feel. See it clearly in your mind, even if you feel like crap, visualize yourself at your best. Take 3 minutes every day (it’s not the length of time, it’s the consistency that’s important) to purely visualize like this, then re-commit to your self, your health and your life. This simple practice is one of the secrets of the mind-over-matter power of many successful people in business, body transformations, professional sports and people who live extra-ordinary lives. Don’t take my word for it, try it for yourself!
5) Re-charge your life energy! There are several ways you can keep your energy high. Your life energy is comprised of many things. Your thoughts, your nutritional habits, your exercise habits, your accumulation of stress, your overall health. I recommend starting with exercise and positive thoughts. When you start exercising, you bring direct control into your life. You are saying to yourself that you want to be healthy, have strong life-energy, and that you want to be your best.
When you eat pure, organic foods, you feed your body and give it the energy it needs to keep you focused and mentally clear. When you practice deep breathing, meditation, mindful walking, yoga or other mind/body methods, you clear your stagnant energy and habitual thoughts and open yourself up to the present moment, which is where all action takes place, right here, right now.
If you put these 5 secret tactics into practice, not only will you lose weight and see incredible body transformation changes, but you will see things improve in all aspects of your life! Now go and make it happen. Ideas are good, plans are better, action is king!
Your Trainer For Life,
Forrest Folen
This entry was posted on Tuesday, November 24th, 2009 at 1:36 pm.
