In this episode we talk about why you need to clean out your pantry and help yourself achieve your weight loss goals.
To set goals, we need to have an end vision, what we really want to achieve.
What’s that end point?
If you do not have a destination, when you do get somewhere you don’t know if it is the destination you intended to reach.
If you don’t have that specific destination, whether it’s in fat loss, your career or in business, whatever area of life, you can use the ideas here to change your life.
At the beginning of 2013, I started setting very specific goals for certain areas of my life. At the end of 2013, I noticed the areas that I had very specific goals with very specific action plans, I actually achieved them pretty easily. I wanted to end up at 15% body fat by the end of 2013. I had a full action plan and lots of tweaks and everything that I wanted to do over the year and wrote it down.
Once I wrote it down, I started taking action on them, step-by-step doing the things that I teach in the coaching program and by June, I had broken that mark. I had gone under 15% body fat in June. My whole plan was by the end of the year to get 15% but by the end of the year, I was at almost 13% body fat.
That is the power of goals. That is the power of having an action plan to get to those goals. If you don’t have a vision of what you want, you are not going to be able to take steps to get there. I have my end vision and I will achieve that by the end of next year.
Looking at breaking down those plans I have set my plans for this year. I am working on them, day by day, by tweaking my diet, tweaking things, doing advanced things that I will be teaching in the future. But at this moment, at about 13% body fat, fit and healthy, the fittest I ever, ever been in my life and I would like to be able to help people to get fit and to get to that point where they are happy with their body, their health and their fitness.
So, basically, have an end vision of what you’d like to be in the end and break that down into goals. When you have an end goal, let’s say in my case, I’d like to get to 8% body fat. So that is my end-goal in terms of fitness and once I get to 8% it’s about maintaining that for the rest of my life.
I don’t have extra-ordinary genetics or anything like that. I was fat till the age of 18 and after that, I’ve lost-gained, done a few fad diets and all sorts of things but since, starting to work with low-carb, no sugar in my diet, things have change and I’ve started to get fit, healthy and been more energetic. I’ve never been so energetic in my life. So it’s a fantastic feeling.
Once you have that end-goal in mind. In your case, it could be, you want to lose 40 pounds. Let’s start at something reasonable. In your case, it could be, it could be 80, it could be 100. I’m not sure, but I’m just going with the example of 40 pounds. So, when you look at the whole 40 pounds, it looks massive, it looks so hard. It looks pretty much insurmountable. But when you break that down, when you say “Okay, I’m going to lose 40 pounds by the end of 2014,” At this point, you can go “Okay, this year’s got 52 weeks, so in 52 weeks, I’ve got to lose 40 pounds, that is less than a pound a week”, which now makes it so much more easier. You’ve got this goal for every week. That’s about .8 of a pound or .85 pounds a week, which is easy. It’s something that is attainable and then you look at it and go “wow, I can do that!” The thing is, the moment you look at the big goal, you’re going to think “40 pounds is too much”. But when you break it down over a period of time it becomes easy.
And let’s be honest, we’ve all put on fat over a long period, it might be 5 years, 10 years or whatever before we think “Oh, I got to change my lifestyle and get fit and get healthy” so, it’s going to take a bit of time and you’ve got to look at it in the long term.
So once you’ve broken that down into easy chunks, which is .85 pounds a week, that’s to lose 40 pounds in the year, you can start taking action towards it. Taking action towards it, in my case, is a low-carb lifestyle. Eating low-carb, just naturally gets the body to use all the fat storage in stored fat in our bodies and get fit.
Once you start losing fat like that, you can go to the gym, do 2 or 3 workouts a week, doing really heavy weights. Probably, 30 to 45 minutes, that’s the maximum you need to spend at the gym, 3 times a week, that’s 1 hour and a half to 2 hours and 15 minutes a week, I’m sure, everyone has 2 hours and 15 minutes a week, to invest towards their health.
You have got to block time out for this sort of thing, as it is very important. So, once we start losing fat with a low-carb diet, you can add exercise to it and turbo-charge that and over a period of time, you’ll start seeing results. When you start seeing results, you are more enthusiastic. You want do more. And that keeps building positive self-esteem, positive attitude and you keep working at it.
So, once you’ve broken the goals into small chunks, write down an action plan.
Write these things down.
Don’t just say “I’ve got it in my mind.”
Write it down. When you write it, you are reaffirming it with yourself that you have these goals and you these action plans to get there.
So, once you have an action plan to achieve your goals which might be going low-carb, doing 2 or 3 workouts a week. If you do more than that, you could be sending your body into starvation mode. You have got to be careful about those sort of things and over-training is worse than under-training for fat loss at least.
Once you have an action plan in place, take action every day. That means, every meal, everything that goes into your body, you’ve got to see it as “Does this nourish my body or does it not?”
Once you start asking yourself questions like that, you’ll start making right choices and it is a choice to live a lifestyle. You’ve got to make that choice and you’ve got to have an action plan to get there.
Once you have your action plan, once you start looking at the action plan and your goals every day in the morning and you start making good choices in your life, you will start losing fat, you’ll start gaining self-esteem, you’ll start making a difference and you’ll start living an energetic life.
If you need more information and support with your journey towards losing fat, gaining health and living an energetic life, then do check out our Platinum Group Coaching Program here.
Have a fantastic day.
Taking charge of your life is the whole idea of taking personal responsibility for your actions and for your results.
We have this whole idea that the government is going to take care of us, the banks are going to take care of us all, food companies are going to take care of us, Personal trainers are going to take care of us and doctors are going to take care of us, and so on and so forth. We are very good at abdicating responsibility in our lives.
In the end, regardless of what ever it is, what ever circumstance, what ever area of life, you have ultimate responsibility of your results. It could be your fat loss, your career, your relationships and for that matter, any area of your life. You have got to take control of your life. If you don’t take control of your life, someone else is going to do that and when someone else does take control of your life, it really hurts. No one has better motives for you than yourself. You are probably the only one who has the desire to take care of, you want all the best for yourself.
No one else is going to come out and want the best for you. They always have this natural tendency to want what they can get out of you and that’s what I’ve realized in life. Lots of circumstances that I’ve been through, the result has been the same. So please start taking personal responsibility whether it’s nutrition, learning about nutrition and understanding why certain things work for certain people’s bodies and why we put on fat and how we can lose it and gain control of our lives and fitness.
We really have to understand, and really, really have to realize that no one is coming to our rescue. We are responsible for that. You have to start taking responsibility for all your actions which means, if you are tempted to have a piece of cake, for example, you’ve got to look at it and ask yourself, “Is this going to push me forward towards my goals to lose fat, get fit and have a fantastic lifestyle?” and I know, it’s not going to push you forward, it’s going to pull you back to being unfit and putting on fat and getting unhealthy and having an unhealthy lifestyle.
You’ve got to make that decision, you’ve got to make the choice and take responsibility for every action and for every activity in your life. Every bit of food that you eat, every place you go to, every circumstance or situation you’ve put yourself in.
If you’re going to hang around negative people who are always going “Oh, I can’t lose fat, I can’t do this, I can’t do that”, you will automatically go down to that level and you would start becoming like them and you would start becoming negative and you’d lose self-esteem and confidence to achieve anything in life.
That’s the truth. There is a law called the law of averages where you are the average of 5 people closest to you. So it is very important for you to go and surround yourself with positive people. People who have done it in the past, who have achieved success, whether it’s in fat loss, whether it’s in your particular career or anything in your life.
You’ve got to surround yourself in a community of people who have achieved more than you have and you’ve got to make a conscious decision, because sometimes it’s really hard to get out of the comfort zone that you have gotten yourself in to. You’ve got to consciously make that effort, you’ve got to consciously make that decision and you’ve got to slowly get out of the negative environment that you are in.
Positive action pretty much leads to positive results. So start taking positive actions and you will move towards your vision and your final goal. Little by little, you start gaining momentum and once you start gaining momentum, it’s hard to stop, it’s like the snowball effect where it starts with the tiny little pebble, it grows, and it grows as it rolls down the mountain. Then when it hits something, it gives it a big bang. So that’s the whole point. Take positive action, keep growing in momentum, build that momentum, lose fat and get fit and be that successful person that you have always dreamed of being.
Be an inspiration to others to be successful as well. But you’ve got to do it first before you can help others and be an inspiration to others.
In everything in life, you have a choice, you can’t say, “Oh, I had no choice”, but when you look at it, then you look at every decision you’ve made, you have a choice. You have a choice to take yourself out of that environment, out of that place where it’s negative and bad for you.
Make those right choices. Take yourself out of negative environments and grow. Find ways to grow. If you are looking to lose fat, which is what we are going to be talking about a lot at http://realnaturalfatloss.com, then always be learning and testing the information to find what works for your body.
Look at getting fat loss education. Get yourself nutrition education. Try to understand the process behind why our body starts to store fat. That’s what I talk about in various articles here. And I’ll be talking about it every week in my coaching program which is an ongoing program for people who are interested in actually making a lifestyle change and transitioning into a low-carb eating lifestyle and into making that positive lifestyle change where they can lose fat, get fit and live an energetic life.
So if you would like that support, if you’d like that sort of education, if you’d like to be able to talk to me and get answers for all your questions, do enrol in our coaching program. I’d love to be able to help you, I’d love to be able to be a part of your journey to succeed in losing fat, getting fit and having an energetic life.
I would also love for you to be one of those successes that I can have as a testimonial and I can be proud of. The whole point of me having this coaching program is to help people and that is what I love doing. That is what I’m passionate about, every moment, whether I’m at work or if I’m at a friend’s place or wherever I am, I’m usually talking about fat loss, I’m talking about nutrition, I’m talking about disease prevention, I’m talking about all these sort of things and it is something that I’m very passionate about and love doing which is why I’m here.
So join me in the Platinum Group Coaching Program so I can help you further, in the journey to a lifestyle change that leads to losing fat, gaining health and living an energetic life.
So what really is leverage?
If you’d know about the concept of the Archimedes’ principle where he said “Give me a long enough lever and I can move the world”.
Having leverage means creating systems in your life that will give you the maximum benefit for minimum investment. In terms of fat loss, that means having the best fat loss for the lowest amount of effort. Let’s be honest, will power, and all those things are important but we can not have constant will power. It’s one of those things which is a limited resource but is renewable which means everyday you’ll have a limited amount of will power. If you’ve got to think about your nutrition and your exercise and your mind set and all that throughout the whole day and try to include that into your day it’s going be hard work.
You would rather want work on the 4 main pillars of fat loss. Once you have the right understanding of these four major pillars of fat loss, you can effectively use them to leverage them as a system, to lose fat and do that in the most efficient and effective manner.
These are what I consider the four pillars of effective fat loss, and this has come about in the last 10 years, with my personal experience in fat loss, and also learning about fat loss, mind set and nutrition and all that. I have brought them altogether into four pillars that work. When these pillars and strengthened and used as leverage, your fat loss becomes effortless.
1. Positive Mindset and Self-Image:
First and the most important of all the pillars is having the right mind set and self-image. This is pretty much the foundation along with nutrition, which is the 2nd of pillar, but the first pillar which is mind-set and self-image, is what gives us the fuel for having the right sort of commitment to long-term fat loss. It is when you have the right mind set and the right self-image, that you will have the power to naturally and efficiently do the right things, eat the right foods and stay on track. This is probably one of the many things that you would have to work on and is probably the area that you would have to work on the hardest in the beginning. So once you get the right mind-set and right self-image, you automatically get committed to the process.
Fat loss isn’t going to happen overnight. Let’s be honest, you havel put on fat over years and years of wrong nutrition or, it might be in some medication you took, it could have been naturally like in my case, I was naturally fat and I got fatter and fatter till I decided I needed to learn about the causes and fix that. It could be a range of different reasons but once you get into the right mind-set and right self-image you can break through the barriers easily.
I will be talking about each of the pillars in great detail in other posts but for the purpose of this post, I’m going to move on to the next pillar which is, nutrition.
2. Right Nutrition:
I personally believe that nutrition is 80% of the battle, if you know the right foods that nourish your body, and you eat those 80% to 90% of the time, you’ll be a huge in long way ahead in the long term fat loss success. This is also supported by years of research into the effect of various foods on fat loss and health.
For this, you’ll have to get the right nutrition advice. As part of the coaching program, I go through the four pillars and integrate the four pillars so that you have an effective system that you can put into use, even if you are very busy, even if you are working 40 to 60 hours a week, like I used to, and still be able to do it all. It will give you simple and effective strategies to just go and get things done.
There are other articles here that will give you more information on getting the right nutrition.
3. Effective Exercise:
The third pillar is effective and efficient exercise. When I talk about exercise, you are probably going to think, “Uh! There we go, I’m going to have to spend an hour or 2 everyday in the gym.”
NO, not at all.
In fact, that is probably one of the things that are holding you back from effective fat loss. For effective fat loss, you need to be doing 30 to 40 minutes of exercise 3 times a week, at most, 4 times a week. You need to have rest in between each of those workout days. Generally, what I personally do is 3 times a week, I go to the gym for 30 to 40 minutes, I lift heavy weights, and I do complex movements which are exercises like squats, push-ups, pull ups, those sort of exercises that effectively work a large portion of the body, and if I do cardio, it’s high intensity interval training, which is sprinting at maximum speed for 1o or so seconds and walking for 10 seconds, and repeating this for 20 – 30 mins.
I make the most of my 30 to 40 minutes and I do not waste my time on idle chat or socializing. I go in, get my workout done and leave. I have a plan, I go over a sheet that has exactly what workout I should be doing doing on that particular day and get it done. So I go to the gym on Monday, Wednesday and Friday for 30 to 40 minutes, before work. Most times when I try to workout after work, I’m too tired and lack energy. So I go to the gym, in the morning, before work, because your strength reserve and energy is at its maximum at that point, it’s easier to go with the flow and get it done. After work, we are all busy, we are tired, we’ve got families to come back to, we’ve got to other things to worry about like cooking, cleaning and all that sort of thing so it’s best to get it done in morning while you’re fresh and energetic.
4. Right Support and Accountability:
The last pillar and one of the most important pillars again is getting the right sort of support. This what our coaching program is all about, giving you the right support through the coaching program, having the right sort of accountability, giving you the right tools to use, so you can plan your days, plan your weeks, and make efficient use of your time and get the most for the lowest investment of time and effort. The whole idea is to in the future, as it continues to grow, the Real Natural Fat Loss community becomes a community of people who help each other and help others around you, to lose fat, gain health and live an energetic life.
So you’ve got to work on each of these areas to effectively sustain fat loss, unless you know why you’re doing it and have a real good reason, it’s really hard work.
For me, my motivation to get fit and stay healthy was so that I could be ‘alive’ (energetic and be able to live life to the fullest) for as long as I live, I can be healthy and I can be there for my kids, for my wife, for my family and I can be at my most effective and energetic to do work, to contribute to society, to contribute to people around me. That pushes me to find all I can about fat loss, about nutrition, about personal development to grow in these areas and to get and stay fit and healthy.
In my family, there is a history of diabetes on one side and a slight chance of heart disease on the other side of the family so which means once again, I had motivation, I was like, “Look, I’ll do everything I can to possibly negate the chances of getting diabetes or heart disease”. The thing is, in the end, if I do get diabetes or heart disease after everything I’ve done, I know that I’ve done 100% that I personally can do. But if I hadn’t done that, and something had happened, I would never have been able to forgive myself for the life of me thinking, “I had not taken control of the things that I could take control and effect the changes that I need to effect”. So I hope that you would do that, take control of your life and health and join the coaching program so I can help you further and support you through that process, because in the end, your success means, a lot to me. I get a lot of satisfaction seeing other people’s lives being changed through the work that I do.
Initially, it takes a lot of will power and effort to get the right mind-set and once you get the right mind-set, it’s easy for nutrition to fall into place and then, add effective exercises and of course the support from the beginning till the end as long as you need it. Once you gain momentum, you just keep going, strength to strength, and achieving your goals.
So that’s how they all work together, they all fit together, they are all important parts, people say “there is one thing I need to do and lose fat”.
In short term, yes, you can, but in the long term, you’ll need these 4 pillars to work for you and you need to build these pillars and put them to use in your life.
I would love to be a part of that to help you and support you. If you need help and support to reach your fat loss goals, to get healthy and have an energetic life, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/. You will get the right information and accountability and also the required tools, support and the opportunity to actually ask me more questions on the the live Q&A call if you get on the group coaching program. I will be there live on the call, talking to you, answering your questions and guiding you through the steps.
Thank you very much for taking time to read this article and I hope it has made a positive impact to your life.
To your success in losing fat, gaining health, and living an energetic life.
Have a fantastic day!
If you have ever tried to lose weight, you’ve probably gotten addicted to weighing yourself at least once a week, if not once a day. But, weight is not the most accurate measurement of fat loss and I personally believe that you should be striving for fat loss and not weight loss. Because when you are just looking at weight loss, you could be losing muscle and keeping all the fat that’s there. Weight loss does not, in a lot of cases, equate to fat loss.
In my personal case, if you’ve read my story, I lost weight when I first started and crash dieted years ago. But most of that weight, unfortunately, was muscle mass and not fat. So weight is not the best measurement of health or fat loss or anything like that. Although it can be one of the things you keep track of. Especially when you start a low-carb lifestyle, what happens is you have body fat re-composition, so you may not exactly lose fat and you start putting on some muscle because of the added protein and fat in the diet. So you might stay at those same weight for a few weeks, initially, or you might even put on a kilo or two but in most cases, it’s because you’re putting on muscle even if you are not really doing a lot of exercises for it.
I’ve found that the best way to measure if you are actually losing fat is by using a simple tape measurement to measure various parts of your body. It would be your shoulder, your chest, your biceps, your waist and your hip and then your thighs and calves, and so if you create a spreadsheet to track your progress, you’ll know if you’re actually losing fat.
It’s a simple and easy process. You might need help to do measurements. But there are tape measures out there that you don’t really need anyone to help you with, but if you have someone to help you with, it’s probably going to be a bit more accurate.
So using a tape measure is more accurate and the reason for all these is even if you stayed at the same weight and you are losing fat, you’d know by taking measurements because muscle occupies less space compared to fat.
For the same weight of muscle versus fat, fat takes a lot more space than muscle does. So that’s what we are measuring with a tape measure and look if you are going to go into the low-carb lifestyle, I’m sure you are here to have a healthier and fitter life. To get healthier, you need to lose fat. It’s time to change the mind-set of weight loss, and get the mind-set of fat loss. So I hope this helps you and helps you get out the addiction of going and checking your weight often. Measuring using a measuring tape is a much better and accurate measure of a fat loss over a period of time.
So start today by taking and recording your body measurements, before you start on the low-carb lifestyle and compare your measurements as you progress. If you want to have to take weight measurements as part of the whole process, that’s fine, but your best measure, the most accurate of a fat loss would be taking tape measurements.
To help others gain awareness into this and help them get out of the unhealthy relationship with the weighing scale, share this article by clicking the share buttons on this page.
If you would like help and support in the process of losing fat and gaining health, do join us in our coaching program where you get quality information on strategies to make the transition to a low-carb lifestyle easier, and also the opportunity to get on ‘Live’ Q&A calls to have your questions answered.
To your success.
What really is Intermittent Fasting?
Intermittent Fasting is a process which is almost a natural process if you think about it, but by tweaking the natural fast period between the last meal of a day and the first meal of the next day and increasing the time between that. Most intermittent fasting works with the 16 hour fast between the last meal of one day and the first meal of the next day.
Some people go 20 hours and then have a feeding window of 4 hours. I personally go with the 16 hours of fasting and 8 hours of feeding window where I might have mostly 2 meals but sometimes 3 meals. It doesn’t mean it’s right or wrong in that sort of sense but either way, it works for me. There’s also people who do 24 hour fasts and might have 2 fasting days in a week but not consecutive days. It can still be considered as intermittent fasting.
So how does intermittent fasting really work?
On a very simplistic level, you can say it does cost a little bit of calorie deficit and all that sort of stuff. But in reality, fat loss is more about have a tweak and use our hormones and the hormonal balances in our bodies. So basically, intermittent fasting, by the end of the fast period, your growth hormones are at its highest. Also, you are burning a lot more of fat. You would have reached ketogenesis and would be burning fat that you have stored in your body for free which is a natural process, but in saying that, when you do eat, you have to still eat what would be premature maintenance calories another basis. On white carb days, you would eat a bit more, on other days, you will eat slightly below or equal to your maintenance calories.
So why does intermittent fasting work?
Intermittent fasting works because of what it does to our hormone systems. There’s a huge period where insulin is low in the blood which means once again fat is naturally liberated from the fat cells and is used for energy. This uses up your stored fat and so for fat loss it’s a fantastic thing. During fasting ketosis occurs, and thereby with intermittent fasting, there’s very low chances of muscle being lost or wasted. So it is a good methodology to use to lose fat especially the last few percentages of body fat. Body builders use this process, along with eating low-carb, for competition preparation.
So who should be using intermittent fasting? Intermittent fasting in my mind is an advanced tactic and I personally use it on a normal basis now. But I had to fix my metabolism before I could do that. Which means it’s probably best to use for the last 5 to 10 percent of body fat that you would like to lose. I started using it after I reached 15% body fat and then got down to about 13%.
Who should be avoiding intermittent fasting?
Anyone who has a broken metabolism from years of yo-yo dieting and other metabolic issues should avoid intermittent fasting till the metabolism is fixed and all the hormones are working perfectly. Most times, if you’ve been doing crash diets and all sorts of fad, low-fat diets and things like that, there’s a good chance that your metabolic systems aren’t working at its most efficient. Which means, if you do intermittent fasting straight off the bat, there’s a good chance you are going to break your metabolism further. It’s something that you wouldn’t want to be doing, because in the end you want to use your metabolism and your hormonal systems, to get back into equilibrium, to lose fast naturally.
How do you effortlessly transition into intermittent fasting?
Basically, when you go on low-carb eating lifestyle, what happens is, because you’re not having the sugars, and the carbs and consequently there’s not a lot of insulin in your blood, your appetite slowly drops. You’ll naturally start using the fats in your body for energy. In that process, your meal intervals naturally get tweaked and I prefer to go on natural transition, rather than pushing yourself to do it. But then when you decide to do it, there’s sometimes a slight need for a push because we might have psychologically gotten so used to having 3 meals a day. But in saying that, look let’s be really honest, eat 3 meals a day if it’s what works for you, and if you can, compress it into that 8 hour feeding window and then have 16 hours without eating. You can have black coffee, black tea, without sugar or just water during the period of fasting. It’s easy to do it between your last meal of the day and the first meal of the next day, because of social constraints or otherwise. You might want to have dinner with your family, and then go to sleep and then you can have an early lunch (or brunch) the next day, which would give you about 15 to 16 hours in between meals. So that’s a natural way of doing it and effortless transition rather than pushing yourself through it.
Breakfast – in all reality is a bit overrated and it’s a big myth that breakfast speeds up your metabolism and fires up your metabolism and all sorts of myths that people have come up with. Scientifically speaking, it doesn’t make a big difference. Whether you have breakfast at 6am and then lunch and dinner or if you have the 2 or 3 meals compressed into an 8 hour window and 16 hours without food., your body is naturally created and designed in such a way that it uses your body fat reserves as fuel, between your last meal of the day and the first meal of the next day. That’s just natural.
So you don’t have to do it initially, it’s an advanced tactic when you’re trying to lose the last few percentages of body fat. Initially, you should work on getting your metabolism working well. Most times, because of all the crash dieting and all the other things, there’s a good chance your metabolism is broken. You really have to work initially at getting all the hormones balanced and your metabolism working right. once that happens, everything else falls into place.
There is also research suggesting that intermittent fasting, allows the cells in our bodies to get rid of toxins, which could reduce the chances of getting cancer. There is also some research suggesting that remaining in ketosis, can prevent, and even ‘starve’ cancer cells.
If you need help and support to reach your fat loss and lifestyle goals, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/
You will get the right information and accountability, and you will also get the required tools, support and the opportunity to get your questions answered live as part of the main coaching program. You get on a call with other students once a week with me, there will be some live training which will cover nutrition, personal development, mind-set, exercise and all that plus you can ask me questions with your personal journey, issues that you are facing in that particular week and we can talk about it and I can help you in the process of losing fat and succeeding.
Thank you for taking time to read this post and I hope it has made a positive impact in your life and it has given you some valuable information.
To your success in losing fat, gaining health and living an energetic life.
Have a fantastic day!