1.
Consistency is Key: more than any other factor;
it is consistency that creates change. In diet and in exercise, those who make
small consistent changes create habits that change lives. Nothing will happen
without sticking to it day in and day out.
Success
isn’t always about ‘Greatness.’ It’s about consistency. Consistent, hard work
gains success. Greatness will come…success isn’t overnight. It’s when every day
you get a little better than the day before, it all adds up.-Dwayne “The Rock”
Johnson
2.
Weight loss is different than fat loss: Weight
loss will change the number on the scale. Fat loss will change the way a person
looks and improve overall health. Reducing caloric intake will cause a weight
loss with or without exercise. A poor combination of dieting and exercise can
make the number on the scale change without losing any body fat. Exercising
without proper nutrition will result in muscle being lost instead of body fat,
causing body fat levels to increase, even in the face of a smaller number on the
scale. Exercising with proper nutrition will result in reduced amounts of body
fat and it is entirely possible to lose body fat without seeing the number on
the scale change. It may even go up a little. Learn to balance proper nutrition
with exercise to optimize health and reduce body fat.
3.
Toss the scale out: following up on point number
two, the scale does not tell a person how healthy he or she is. It tells a
person how much gravity has to work to keep him from floating off into space;
literally, in the study of physics and the laws of gravity, this is where the
concept of weight comes from. Who cares how strongly gravity is in love with
you? Pay attention to body fat levels and forget about the scale.
4.
Fat loss is not linear; it is sporadic. Everyone
would like to think that once they are on a healthy nutrition program and
exercising that the body fat will magically fall off in a steady, pattern able
process. It will not. Some weeks a person may lose three or four pounds then it
could take another four weeks to lose one pound. Typically, the first half of a
person’s fat loss can happen in about twelve weeks. It could take several
months or a couple of years to lose the remainder of the weight. If a person
sticks with it, and after a year, can look back at a rate of one to two pound
per week in that year, that person is doing outstanding.
Victory
is not won in miles, but in inches. Win a little now, hold your ground, and win
a little more.- Louis L’Amour
5.
Diet is more important than exercise there is no
way around this so stop looking. The road to frustration, desperation, and
quitting is paved with people who thought they could out-exercise junk food.
Eat to live, do not live to eat. Going back to the previous point, beware of
any program or product claiming to encourage weight loss faster than one to two
pounds per week. It might be possible, but it will not last. That weight will
come right back as soon as the program ends or the product is no longer used.
The body needs time to adapt to change to make it permanent.
6.
“Your comfort zone is your failure zone. Get
into your achievement zone.”- Kip Herriage. Remaining or doing things that feel
comfortable is the surest path to no results. Comfort and results are two
different planets; a person can only live in one place. If a person is looking
for results then he will have to board the spaceship Change to get there. To paraphrase Bob Marley: if exercise is easy
it ain’t worth it; if it’s worth it, it won’t be easy. Change does not come to
those looking for comfort.
7.
Most people who exercise and struggle with
weight loss grossly underestimate how hard they are working. If it did not
leave sweating and out of breath; it was not challenging enough to create change.
Hard work yields high rewards. How quickly the body changes will be a direct
result of how hard a person works.
We
either make ourselves miserable or we make ourselves strong. The amount of work
is the same.-Carlos Castenada
8.
It will take longer than you think or want it
to. It took me two years to lose 100lbs. Adversity comes with the process; if
it was easy everyone would succeed. In the face of adversity, persistence and
patient are vital to success. Fat loss is one of the best opportunities to
develop these traits. Keep at it, especially in times when it seems like
progress isn’t coming? To overcome adversity and find success one must attack,
not retreat from the challenge.
The
question is not “will you face adversity?” The question is “what will you do
when you face adversity?”-Archie Manning
9.
A person can never go wrong with trying to grow
strong. Muscles become stronger under the strain and challenge of demanding
more than they can give. Mental strength is no different. The trick is in the
approach. Strength is developed in the midst of the challenge, not before it
begins and not after it ends, during the challenge. Step into it, not away from
it.
“Strength doesn’t come from what you can do. It comes from
overcoming the things you once thought you couldn’t do.”-Rikki Rogers.
10.
Wishing the process would be easier is a frustrating
and pointless waste of time. It does not get easier
A
dream does not become a reality through magic; it takes sweat, determination,
and hard work.-Colin Powell
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