A Step-by-Step Weight Loss Success Formula by Brackenfell Personal Trainer, Kevin Anderson
Every now and again I like to revisit one of my favorite books, one that had a dramatic impact on my personal training career and ultimately my life…
Think & Grow Rich, by Napoleon Hill
Now, before you shy away, this book is more than just a book about making money. Oh, it’s so much more than that…
It’s about living a rich and fulfilling life where you accomplish ANY goal you set for yourself…
IT’S PERFECT FOR SOMEONE WHO WANTS TO LOSE WEIGHT AND BE FIT!
In his world famous personal development book, Hill lays out a 6-step plan to achieve any goal you desire. I’m going to cover these six steps as they pertain to weight loss and fitness. In fact, I’m going to use MYSELF as the example.
I guarantee that when you apply the lessons YOU WILL SUCCEED at achieving your goals….
All the most successful people in history have done so. NOW IT’S YOUR TURN!
STEP 1: Decide EXACTLY what you want to achieve.
Sounds too simple, doesn’t it.
The truth is, most people fail at weight loss because they don’t have a clear mental picture and a benchmark of EXACTLY what they want to achieve. Just saying, “I want to lose weight” is a poor goal. “I want to lose a bunch of weight,” is no better.
You have to be very, very specific…
- How much weight do you want to lose?
- What size do you want to be?
OR, maybe it’s a more fitness related goal…
- How many push-ups do you want to be able to perform?
- How fast do you want to run your next (or first) 5k?
Do you see where I’m going with this?
You have to be dead-on specific with what you want to achieve.
Only then can you start to form a clear mental picture of what you want (this will become important in later steps) and have a benchmark for your successful journey to goal achievement.
I’ll give you an example of the goal I’m setting for myself for this year’s 14 day don’t be fat this winter challenge…
“I am so happy and grateful now that I have achieved 11% body fat.”
Bam! Specific. 11% body fat. I can measure that.
Now, one last thing…
There is a reason for wording my goal statement as if I’ve already achieved it, but we’ll save that for another lesson. In the meantime, just trust me.
Take a few minutes, or whatever it takes, and really think about what you want to accomplish.
I’d love to see what you come up with – LEAVE A COMMENT BELOW!
Step 2: Determine EXACTLY what you intend to give in return for the goal you desire.
There’s no such thing as getting something for nothing. You have to give to get.
However, before you start going negative thinking about sacrifice I want you to understand just what sacrifice is…
Sacrifice is releasing something of a lower nature to make room for something of a higher nature.
For example, you may have to give up late night TV so you can go to bed earlier in order to get up for a morning workout.
Or, chances are you’re going to have to trade some of your favorite junk foods for more nutritious and supportive meals if your goal is to lose weight and/or increase your health and fitness.
See, you’re trading something of a lower nature to receive something of a higher nature.
I mean, really, in the end, what’s more important…Reality TV or being healthy, fit and full of energy in the body you desire?
So, today I want you to add to your goal statement from yesterday…
How will you achieve your goal?
Allow me to go first…
“I am so happy and grateful now that I have achieved 11% body fat by consistently sticking to my workout and supportive nutrition plans.”
Now, that may seem general, so let me share part of that plan with you:
- Monday: Total Body Metabolic Resistance Training
- Tuesday: Interval Cardio in the AM,
- Wednesday: Total Body Metabolic Resistance Training
- Thursday: Interval Cardio in the AM,
- Friday: Total Body Metabolic Resistance Training
- Saturday: Target Overload Training workout
- Sunday: Walk at the Beach
- I’ll have a custom meal plan that I have designed
- I’ll continue to take my Cipla supplements
OK, now it’s your turn…
Let me know if you need some help formulating your plan.
Step 3: Establish a DEFINITE DATE of when you attend to achieve the goal
This is an easy one for me. I’m using the 14 day don’t be fat this winter challenge as my timeline. It starts on Monday, May 20th and ends Saturday, 1st of July.
So, there you have it, my date is Saturday, Saturday 1st of July and now my goals statement reads,
“By Saturday, 1st of July, I am so happy and grateful now that I have achieved 11% body by consistently sticking to my workout and supportive nutrition plans.”
What’s your goal date going to be?
I’ll tell you the truth… I kinda cheated…
You see; I knew my goal date when I set my goal. They went hand in hand.
Now, long term I have a bigger goal, and that’s to break the 10% body fat barrier – something I haven’t’ done since college – but that doesn’t fit with this timeline, so I’m taking it one goal at a time.
I’ll give you a little trick if your goal is to lose weight:
Determine an ideal weight loss in 2 weeks (length of 14 day don’t be fat this winter challenge) using the following formula…
- Males = (Your current body weight X 0.5763%) X 2 weeks
- Females = (Your current body weight X 0.5424%) X 2 weeks
By the way, I got these formulas from nutrition and body transformation guru Dr. John Berardi, someone who I, and any Fitness Professional worth talking to, HIGHLY RESPECT.
Now, will some people see even greater results? Of course!
Our average 14 day don’t be fat this winter challenge participant loses over 3kg of body fat.
Let’s see what you can do…
Step 4: Create a SPECIFIC PLAN to achieve your goal and BEGIN AT ONCE to carry it out whether you are ready or not
Continuing with my example, here are some simple strategies for achieving the goal:
- Register for the 14 day don’t be fat this winter challenge . C’mon, you know I had to go there. ;-b
- Plug workouts and meals into calendar
- Design workouts and know my weights ahead of time
- Prepare meals that need to be cooked ahead of time (Sundays)
- And, a whole bunch of other things…
Just take a minute or two and write down a bunch of ideas as quickly as they come to mind.
OK. Once you’ve got a bunch of random ideas written down, take a few minutes to organize them and layout your plan.
Now, answer these 3 questions:
- What will you do “at once”, TODAY, to put your plan into action?
- What will you do in the next 7 days to put your plan into action?
- What will you do in the next month to put your plan into action?
Once you’ve completed that, you should have yourself a pretty rock-solid plan to achieve your goals. If you need some help, you know how to reach me…
And, remember, if you fail to plan, you plan to fail. You had to know that was coming. ;-b
Now, let’s get going…
Step 5: Write out a crystal clear, concise statement of your goal including when and how you’re going to achieve it, and include your exact plan.
Basically, Step 5 is the compilation of the previous 4 steps. Here’s my example statement:
” By Saturday, July 1st , I am so happy and grateful now that I have achieved 11% body fat by consistently sticking to my workout and supportive nutrition plans. I have registered for the 14 day don’t be fat this winter challenge, plugged all my workouts and meals into my calendar, designed my workouts, and know exactly what meals I will need to prepare and which ones I will supplement with Cipla.”
Yeah, that’s a mouth full, but it pretty much summarizes what I need to do to achieve my goal in the timeframe I’ve set. I’ve also got a printout of my meal plan for easy reference, and my orders are placed for Cipla.
Now, it’s your turn…
Write out your goal statement in its entirety. If you’d like me to take a look at it just send it over.
I’d love to see you plan and offer some guidance if I can.
Step 6: Read your written statement aloud every morning when you wake up and then again at night before you go to bed. When you do this, SEE & BELIEVE yourself already having achieved the goal.
Now, I know, this sounds cheesy, BUT IT WORKS!
Let me run this one by you…
If you’re way isn’t working, why not give Napoleon Hill’s a try. What have you got to lose?
Check out this study on the power of visualization:
In one of the most well-known studies on Creative Visualization in sports,
Russian scientists compared four groups of Olympic athletes in terms of their training schedules:
- Group 1 had 100% physical training
- Group 2 had 75% physical training with 25% mental training
- Group 3 had 50% physical training with 50% mental training
- Group 4 had 25% physical training with 75% mental training
The results showed that Group 4, with 75% of their time devoted to mental training, performed the best!!
The Soviets had discovered that mental images could act as a prelude to muscular impulses.
Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense.
Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.
Visualization is another tool that Olympic athletes use to get their minds in shape for competition.
In this technique, athletes mentally rehearse exactly what they have to do to win.
Sports psychologists say that visualization boosts athletes’ confidence by forcing them to picture themselves winning. It also helps them concentrate on their physical moves, rather than on distractions around them.
I’d say if visualization works for Olympic athletes and all the super successful people that Napoleon Hill studied, and it’s worked for countless people who’ve read the book (including me), there’s a pretty good chance it will work for you, no matter how cheesy it may seem…
GREATEST VICTORIES ARE BORN IN THE HEART
Kevin Anderson – Owner of ForeverStrong Personal Training Services
Kevin Anderson is the President & Chief Fitness Officer of ForeverStrong P.T. He also runs an at-home training program – Fitness 2 Go – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as his personal training sessions…
Kevin is a certified personal trainer with the National Academy of Sports Medicine, a certified Metabolic Training Expert, a Yoga and Pilates Specialist and spinning instructor.
Kevin has been helping clients achieve their health and fitness goals since 2010. To contact Kevin for training, education or to have him speak at an event please email firstname.lastname@example.org
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