Weight loss! Wouldn’t it be nice if it was just a straight, linear process. Each day… bam -0.25#. That would be great! But it’s not the real world! I have the advice to get your mind right, you have to check out #3!
Weight Loss Progress
The fact of the matter is that weight loss has it’s ups and downs. There are so many factors working into weight loss that sometimes you will have a slowed pace. Other times you’ll feel like it’s just falling off! The important thing is to avoid getting discouraged and look at the big picture!
3 Keys to Weight Loss
1.) NUTRITION
I’m sorry but you aren’t going to lose weight well, or predictably, without really dialing in your nutrition. That means NUTRITION TRACKING! At the most basic level, it’s calorie control. You need to be eating less than you burn each day. That is called a deficit. Then we get really dialed in and start controlling what we eat based on our needs for protein, carbohydrates, and fats. If you are going for fat loss, that is best done with the Fat Shredder plan from P90X.
2.) Working Out
Working out does 2 things for weight loss. First it increases your daily calorie burn. That helps build the deficit. You are making your body use more calories and that requires your body to oxidize fat. Second, working out helps target what type of weight loss you have. What I advocate for almost everyone is weight lifting. Lifting weights allows you body to build muscle. You burn calories while you work out AND you build muscle which will increase how many calories you need to get through the day. That’s a good thing! Again we are adding to that deficit.
Without lifting you can get into that cardio only, skinny-fat area. You look good normally and may lose some weight, but you are still soft and can still have a higher BF percentage. Muscle helps each and every person in their daily lives! You can do more and not burn out as quickly. You are also less prone to injury. Don’t fear the weights and don’t buy the lie that you only need cardio!
3.) Consistency and Weekly Tracking
In everything, BE CONSISTENT! Doing this day in and day out is what adds up to RIPPED results! Don’t skip workouts and don’t cheat on your nutrition plan. There will be a time when it is much easier to fit in some higher calorie, less nutritious food, but it ain’t now! We often think moving forward through the ups and down looks something like this… never getting anywhere:
The other big tip I need to share with you is from a great friend and coach Lance Lyell. When I heard how he was telling his team to track overall weightloss, I knew I needed to share it.We often think moving forward through the ups and down looks something like this… never getting anywhere:
TAKE YOUR WEEKLY LOWS. So record your weight each day, look back at your week, circle your LOWEST weight, and see if that is lower than your lowest last week. You will see how you are trending down and how much variation works out over the week. We often think moving forward through the ups and down looks something like this… never getting anywhere:
When really, you step back and look and see this!
We forget about where we started. We only see the last weigh in and think, DANG I’m up 2 lbs!!! Don’t get so caught up in only this week. Look at your whole journey. If you are putting the time, controlling your nutrition, pushing play, it will WORK. It always does.
“Coach Wayne, you just don’t understand… you didn’t have what I have happening…”
Yes I did! I lost a lot of weight quickly in my first round. Then it stalled out in phase 2. I could have got down, but I knew I was doing everything right. I was giving my all, eating perfectly, supplementing on schedule. It had to work. My weight loss picked up again in phase 3 and the rest is history.
So don’t get discouraged. Take it a day at a time and look at the big picture! And go slowly. Don’t drop to a -2000 calorie deficit to think you will beat this in a month. It took everyone a lot of time to get out of shape and it will take time to reclaim your weight and health. Just always move closer to your goals!
And if you’re thinking “man Coach Wayne, you talk about this a lot… get something new…” Yeah I do! Cuz people still don’t get it!!! I read about binge weekends, confessing your nutritional sins, and skipping workouts, blah, blah, blah, ALL THE TIME! Prove to yourself what 30 days of perfection can do! You will be SOLD!
Bring it teamRIPPED!
Coach Wayne
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
