6 Sure-Fire Steps for Achieving Weight Loss Success

1. Motivation – It's why you've decided you need to change. Without proper motivation, be it negative ("I got stuck in a restaurant booth today") or positive ("I am going to Cancun in a dental floss bikini in 6 months"), you won't get far or achieve results you're going to be happy with. So make sure you remind yourself, often, about why you're embarking on this life-changing experience.
   
2. Set a GOAL – You don't get in the car (usually) without some idea about where you're going. Let's say Nancy and Sarah both want to go to a new restaurant downtown for lunch. Nancy is OCD, paranoid, just a plain FREAK about being on time – so she Google Map's directions. She knows which streets to take and that it's going to be a 15 minute drive. She's going to be there RIGHT at Noon, dammit! Now, Sarah – she's a fly-by-the-seat-of-your-pants kinda girl. She kinda has an idea of where the restaurant is. She doesn't go downtown often, and she's so laid back she leaves at the last possible minute. I'm going to bet she doesn't make it on time, if she makes it at all. Naughty, naughty, Sarah! The moral of the story is this: Have a clear and concise goal (know where you're going) and have an idea of about how much time it's going to take to achieve it. Plan on having a map (a plan) and insist on achieving your goal on time.
   
3. Plan – As the old cliché' goes, "If you fail to plan, you plan to fail." This isn't always the case, but it usually is when it comes to weight loss goals. People who don't plan waver when their motivation levels take a dive. These people try to change, but never actually get to the real change part. Know what and when you're going to do something, and how you're going to do it.
   
4. Support – Some people can go it alone and do just fine. Most do not. So tell your friends and family what you're doing, share your excitement about it with them, and ask them for their help supporting your goal. Who knows, perhaps you'll inspire some people along the way.
   
5. Evaluate Constantly – Weigh yourself, take tape measurements, photos sans clothing or in a bathing suit, and body fat (if you have the means). Do it however often you need to (at least monthly, preferably bi-weekly) – make sure it's part of your plan, use it to increase motivation, and make adjustments so you stay on track to reach your goal. If you're disappointed with what's happening, talk to your support to help you figure it out. Maybe you'll score a new workout buddy to boot. (See how this is all tying together? It's like a freakin' tapestry!)
   
6. Celebrate Wins – No matter how small your win, pat yourself on the back – often – for taking a stride toward your goal. Rewards don't have to be months and months away. Reward yourself weekly for a job well done. Get all of your workouts in? Eat well 80% of the time this week? Go out to a nice restaurant, buy a new pair of shoes, have a damn ice cream cone. Yes, it's okay to have what you've been craving here and there. It will help you stick to your plan (make it part of it) and reach your goal. The last thing that will be productive to you is a Ben & Jerry's binge because you've limited yourself more than a prison inmate in the bowels of Argentina.
   

So there you have it. Engrave these steps on your brain and you've won half the battle. The rest you'll have to work for.

Toodles.

Inspiration For the World - Sabrina Cox

I posted a little while ago results from a client who had lost a LOT of weight, in a healthy manner.  I said I had *two* clients that had done so, and I now have the following photos of her amazing transformation to prove it.  Thanks to her diligence, hard work, and faith in herself - Sabrina has changed her life and is now affecting others everywhere to do the same.

Once again, I'll let the pictures speak for the themselves.

Good for you, Sabrina - you're a true inspiration to us all!

(Make sure you check out all THREE slides!)

Sabrina's Transformation

Disgusting Fact of the Day (With a Bright Side)

I've covered this before, but haven't heard the actual statistic from clinical studies.  So here it goes.

Calorie restricted weight loss without resistance training results in lean body mass loss of as much as 50% of total weight loss.


For an example, see my earlier post "Not All Weight Loss is Created Equal."

So, if you've lost weight dieting and running (or aerobics, biking, etc) - sorry, you've lost a lot of lean body mass.  Good for you for being active, but if you'd like to have a higher metabolic mass you need to lift weights!


I have a client who has gained 16 pounds in the past 3 years.  Here's the bright side - this client's waist is exactly the same.  This client can wear the same clothes that they wore when they were 25 pounds lighter (years before they gained weight, and even thought they would be a 2-3 times per week weight lifter!)


So get liftin', folks!

Lose 362% More Fat With a Personal Trainer

Check out this recent study, published in a respected peer-reviewed journal:

Supervised exercise versus non-supervised exercise for reducing weight in obese adults.
Nicolaï SP et al
J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.


If you aren't interested in reading the study yourself and just want the nitty-gritty, here's the lowdown.  People who exercised with supervision lost 13.4 lbs. of body fat vs. only 3.7 lbs. for people who exercised without supervision with access to the same equipment.  This loss occurred over a 4-month period, and neither group received nutrition advice.  Imagine if they had!  The group that had a trainer/coach watching them lost 362% more fat in the same amount of time!  What a difference!  So if you're that person who thinks you're going to lose weight "just fine on your own," think again.  There's only a small percent of the population with the ability to accomplish that, and we're talking the 99th percentile.  Another example are those great lookin' athletes, fitness models, and celebrities.  Guess which group these people are categorized as?  The supervised group.  No wonder they look so dang good!  So if you ever needed "scientific proof" to hire a trainer, there it is.


On a side note, there was another study some years ago that showed people who exercised under supervision exerted 30% more effort during their workout, due to encouragement and instruction.  Seems like someone who exerts 30% more effort would see better results.  Makes sense to me.


So if you're done making excuses, and are ready to see results, it's time to get in touch with me.


Talk to you soon!

Inspiration For the World - Katie Holcomb

I have two clients that have made extreme and lasting changes to their bodies the past few years.  This individual was the first to break the 100 lb. loss milestone.  I'll let her pictures speak for themselves.

Great job, Katie.  You're an inspiration.