I used to be fat (as in more that 55lbs overweight).
Then I got lean and fit.
Most importantly, I learned how to stay lean and fit with modest effort.
Below I will share two paths you can take and what the average person can achieve (using average me as an example).
Are You Where You Want To Be?
Be honest with yourself.
Are you fitter or fatter at the end of 2016?
Your answer to this simple question will profoundly affect your enjoyment and productivity in life.
- If you answered “fitter” then congratulations!
- And what’s your plan to sustain or improve in 2017?
- If you answered “fatter” then I understand because I’ve been there too.
- Below are two roads you can take in 2017.
There Are Two Paths You Can Go By
- Lose weight?
- Gain muscle?
- Be more productive?
- Look better?
Life is about choices, and if you keeping making the same choices, obviously you are going to get the same results.
This table shows two different paths you can take. The first path may be familiar because we’ve all tried it:
|On Your Own||With A Coach|
|January||"This year will be different!"|
(Buy diet book and enroll in exercise class.)
|Personalized system and programming for your ideal body.|
|February||"I'm losing weight!!"|
(Mostly water loss ^1)
|Develop nutrition habits for fat loss.|
|March||"I feel stronger!!"|
(Mostly CNS gains ^2)
|Develop fitness habits to build lean muscle.|
|April||"I'm not losing weight or gaining muscle."|
(This is hard. Dieting and exercise suck)
|Losing actual fat.
Building lean muscle.
(Get compliments on your new look from family and coworkers)
|May||"I just want to look good on the beach for family vacation"||"Eating healthy and being fit is easier than I thought"|
|June||Take selfies at beach.|
(Too embarrassing to post on FaceBook)
|Take selfies at beach.
(Post them on FaceBook)
|Vacation to Thanksgiving||8 out of 10 people have given by this point.||8 out of 10 people have developed sustainable health habits.|
|Thanksgiving to Christmas||"I'll do better next year...."||"I can maintain my weight and fitness for the rest of my life".|
^2: The majority of early strength gains are due to central nervous system (CNS) improvements in recruiting muscle NOT muscle growth.
The second path may appear a little self-serving (I am a health coach).
BUT the second path was the key to success for me. I could not be where I am today without my coaches (I use a nutrition coach, strength coach, business coach, and supervisory coach).
Proof That You Can Do It
I’m a very average guy.
My genetics are like everybody else’s — I gain fat just by looking at food and don’t gain muscle easily.
The point is simply this: If I can do it, you can too.
Numbers don’t lie. Here are mine:
|2015||191 lbs||40"||24.1%||146 lbs||34|
|- 13.8 lbs|
( -6.3 kg)
( -12 cm)
|- 12.7%||+ 11.4 bs|
( +5 kg)
|- 10 lbs|
( -4.5 kg)
( -4.6 cm)
|- 2.9%||- 4.4 lbs|
( -2 kg)
|2017 Goal||180 lbs||34"||10%||162 lbs||70+|
Here’s The Next Step…
You can lead stronger and lead longer, but only if you take action.
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Also published on Medium.