The Healthy Executive

One Year Later: Fitter or Fatter?

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 and the secret to getting what your NEED.

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.

Were you fitter or fatter at the end of 2017?

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 2018?
  • If you answered “fatter” then I understand because I’ve been there too.
    • Below are two roads you can take in 2018.

There Are Two Paths You Can Go By

“There are two paths you can go by, but in the long run , there’s still time to change the road you’re on.” -Led Zeppelin
What’s your health goal in 2018?

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 OwnWith 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"
JuneTake selfies at beach.
(Too embarrassing to post on FaceBook)
Take selfies at beach.
(Post them on FaceBook)
Vacation to Thanksgiving8 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".
^1: The majority of early diet weight loss is due to sodium and sugar restrictions that cause you to shed water, not fat.
^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 and my clients get these results).

BUT the second path was the key to success. 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

12 week weight loss
I’m a very average guy.

My genetics are like everybody else’s — I get fat just by looking at food and don’t gain muscle easily.

Many of you know my story. I was fat. I got fit. I learned how to stay lean and fit. I’ve written about this here, here, here, and here.

The point is simply this: If I can do it, you can too.

Numbers don’t lie. Here are mine for the least few years:

DateWeightWaistBody FatLean
2015191 lbs40"24.1%146 lbs34
2015 YoY
- 13.8 lbs
( -6.3 kg)
- 4.7"
( -12 cm)
- 12.7%+ 11.4 bs
( +5 kg)
+ 24%
Start 2016177.235.3"11.4%157.442
End 2016167.233.5"8.5%153.050
2016 YoY
- 10 lbs
( -4.5 kg)
- 1.8"
( -4.6 cm)
- 2.9%- 4.4 lbs
( -2 kg)
+ 19%
2017 Goal180 lbs34"10%162 lbs70+
2017 Actuals168 lbs32.5"6.2%158 lbs81
2017 YoY
-12 lbs
(lost 7.6 lbs fat)
missed by 4 lbs+16%


Your Next Step…

You can lead stronger and lead longer, but only if you take action.

Learn how by getting your free monthly updates that contain practical and actionable executive health tips: 

Also published on Medium.

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