Be Serious, Don’t Be Casual

People that are casual about pursuing their goals become life’s casualties. They are continually disappointed in themselves, but not too disappointed because they never really expected to achieve their results. They never put pressure on themselves to produce results.

Casual people take a lax approach to life. They have no written goals, and they don’t share the vague goals rattling around in their head with anyone else. The only time they come up is when they complain about not reaching them. These are the same people that waste their best hours chatting, gossiping, watching TV or addicted to social media.

Serious people expect to make progress. If their goal is to lose weight, they set weekly goals. They track their food to ensure they create a caloric deficit. They share their goal with supportive friends who they check-in with regularly to share their progress and frustrations. They spend their time with people that have achieved their goal and will be a positive influence on them. They put internal and external pressure on themselves to make consistent progress.

When someone tells me their frustration with losing body fat I begin by asking them, how many calories they are eating each day. When they say they don’t know, I know they aren’t serious. Many people complain about their genetics, but when I ask them how many calories they are eating each day, they don’t know. If you don’t know how many calories you are consuming each day, don’t expect to lose much weight or keep it off.

Learn more:

Flying Blind – If You Aren’t Logging Your Food You’re Flying Blind,

Top 5 Priorities of Effective Fat Loss and Looking Great, and

Group Norms & Expectation- Don’t Put Rocks in Your Backpack and Pebbles in You Shoes

 

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I want to thank everyone for their support and positive feedback. The purpose of the promotion is to show my appreciation and ask for your continued support (BOOK REVIEWS).

I want to show my appreciation by reducing the price of the PAPERBACK by 20%, offer the KINDLE version for $2.99 (with a FREE Download Promotion beginning Monday, March 19, 2018, through Friday, March 23, 2018. The price of the Audible audiobook is set by Amazon.

You can DOWNLOAD the book’s 20-WEEK PROGRAM, LIST OF EXERCISES (with Video Demonstrations), STARTER GUIDE HERE.

I would greatly appreciate it if you could devote 5-minutes out of your busy schedule to write a BRIEF REVIEW. Reviews greatly increase visibility on AMAZON; without them, our book is invisible.

“Men’s natures are alike; it is their habits that carry them far apart.” Confucius.

“We are what we repeatedly do.” Aristotle

First we form habits, then they form us; so why not engineer your habits to become the best version of yourself? Our book teaches high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

The promise: If you are committed to applying our 7-highly effective change strategies, you will translate desire into action; whatever your goal is; execution is the key. We don’t get what we wish for; we get what we work for.

“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.” – Benjamin Franklin.

CHAPTER ONE: WHY HABITS ARE SO IMPORTANT.
“Men’s natures are alike; it is their habits that carry them far apart” Confucius

CHAPTER TWO: ESTABLISHING A SENSE OF URGENCY
“Without a sense of urgency, desire loses its value.” Jim Rohn

CHAPTER THREE: TWEAKING YOUR ENVIRONMENT TO GOOD HABITS THAT SUPPORT FAT LOSS
“Be as careful of the books you read, as of the company you keep; for your habits and character will be as much influenced by the former as by the latter.” Paxton Hood

CHAPTER FOUR: FIND BRIGHT SPOTS – INSTEAD OF FOCUSING ON THE PROBLEM, COPY SUCCESSES
“Identify your problems but give your power and energy to solutions.” Tony Robbins

CHAPTER FIVE: CREATING HABITS AND LEARNING WILLPOWER

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” Aristotle

CHAPTER SIX: CREATING ACCOUNTABILITY & GENERATING SHORT-TERM WINS
“Accountability breeds response-ability.” Stephen Covey

CHAPTER SEVEN: CREATING A CALORIC DEFICIT MADE SIMPLE
“Your body keeps an accurate journal regardless of what you write down.” Anonymous

CHAPTER EIGHT: MAINTAINING LEAN MUSCLE MASS WHILE IN A CALORIC DEFICIT
“Food is fuel, not therapy.” Anonymous

CHAPTER NINE: STRENGTH TRAINING – IT IS HOW YOU BUILD A LEANER STRONGER BODY
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” Morihei Ueshiba

CHAPTER TEN: GET ENOUGH SLEEP; IT WILL CHANGE YOUR LIFE
“Early to bed and early to rise makes a man healthy, wealthy, and wise.” Benjamin Franklin

CHAPTER ELEVEN: CARDIOVASCULAR TRAINING – ANOTHER WEAPON IN YOUR FAT BURNING ARSENAL
“The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.” Muhammad Ali

CHAPTER TWELVE: GETTING STARTED – WHAT YOU WILL NEED, IN ORDER OF IMPORTANCE
“The secret of getting ahead is getting started.” Mark Twain

CHAPTER FOURTEEN: PROGRAM LOG & WORKOUT GUIDELINES
“The hardest thing about exercising is to start. Once you’re exercising regularly, the hardest thing to do is stop.” Anonymous

CHAPTER FIFTEEN: I HAVE FINISHED THE PROGRAM, NOW WHAT?
“Strength and growth come only through continuous effort and struggle.”-Napoleon Hill

CHAPTER SIXTEEN: CONCLUSION
“Some people dream of success, while others wake up and work hard at it.” Winston Churchill

THE BOOK CONTAINS:

  • 7 CHANGE STRATEGIES FOR ADOPTING A HEALTHY LIFESTYLE
  • FLEXIBLE DIET THAT DOESN’T PUT ANY FOODS OFF-LIMIT, including Alcohol
  • HIGHLY EFFECTIVE TRAINING PROGRAM BASED ON SCIENCE, not Bro Science
  • 20-WEEK WORKOUT LOG WITH PROGRESS ASSESSMENTS (Downloadable PDF)
  • 3 STRATEGIES FOR KEEPING THE WEIGHT OFF AND RESETTING YOUR BODY SET POINT

We focus on a sustainable lifestyle because if your program isn’t sustainable, neither will be your results.

cover (jpeg) 09.29.2017

 

The Fat Loss Habit – Book Introduction

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. The program uses high impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques, have all been proven effective and are all backed by research and scientific studies.

This book is full of change strategies and provides a blueprint for how they can be applied to transforming your body. These strategies can also be used to transform your relationships, build your career, and improve your life. You will learn the importance of creating a sense of urgency around your goal, tweaking your environment to foster new habits, finding bright spots, and generating short term wins to help you sustain momentum. Motivation is fleeting, that is why you will learn techniques to keep you stoked. You will learn how to apply solution based therapy’s miracle question to subdue personal struggles. You will learn how Starbucks teaches willpower to their baristas to produce a first-class customer experience. You will learn about action triggers, and how they are the key to adopting instant habits. You will learn how to use your smart phone to lose body fat, improve your workouts, and create new habits.

You will learn how group norms help US soldiers returning from Vietnam, overcome heroin addiction. You will learn what is often perceived as a “people problem”, is often a “situation problem. It is much easier to change one’s environment, than one’s attitude and behaviors. You will learn about internal struggles between your logical brain and your emotional brain, and how you can leverage their respective strengths to achieve your goals, instead of sabotaging them. You will learn to break the habit of procrastination by applying the 5 second rule. You will learn that measuring an activity, automatically modifies your behavior because of the increased attention it is receiving.

You will learn why you should prioritize strength training while on a weight loss program. Learn how to properly design strength training program, that can burn more calories than traditional cardio. Learn how to build strength and muscle based on science, not bro-science. Learn when and how to incorporate cardio sessions into your routine to get leaner, stronger, and fitter. Learn to prevent normal loss of muscle that occurs during most fat loss programs, which results in early plateau and gaining back the weight lost, and in some cases a few extra pounds. Learn three methods to keep the weight off and reset your body’s set point body weight. No foods or alcohol are off limits. This is not an extreme 12-week quick fix program. Those programs do not often work because they are not sustainable. This program is designed to fit in to your personal lifestyle.

There is a lot of inspiration in the pages of this book. In many cases, real life examples are used to illustrate the effectiveness of the strategies being taught. You will learn how an unwelcome American advisor, with meager resources, and a limited timeframe to achieve significant results, was able to solve the problem of childhood malnutrition for millions of Vietnamese children. You will be surprised to learn that solution to complex problems, are often simple if you observe the patterns surrounding them. For example, a US Military Army Officer, in Kufa, Iraq; noticed that preceding violent riots, protesters would gather at dusk and shortly thereafter food trucks would fill the plaza. After requesting the food trucks not enter the plaza at dusk, the number of riots dramatically dropped.

Most people would agree with the statement that we are the result of the thousands of decisions we have made during the course of our lives. If you are overweight, it is a result of the many decisions you make daily; particularly eating and drinking choices. Your daily habits are what make you who you are. Confucius said that “men’s natures are alike; it is their habits that carry them far apart”

What if I told you that most of our daily decisions are made automatically? The area of our brain responsible for cognitive thought fatigues quickly, and can become overwhelmed if it is force to make too many decisions. This condition is called “decision fatigue.” Many business leaders suggest that you tackle complex problems and make difficult decisions early in the day, when your energy is at its highest, and reserve less complex tasks for the afternoon. Albert Einstein and Steve Jobs were said to have simplified their lives by having their closets full of identical outfits, to avoid having to decide what to wear each day. President Obama said, “You will see I wear only gray or blue suits… I am trying to pare down decisions. I do not want to make decisions about what I am eating or wearing. Because I have too many other (important) decisions to make.”

The basal ganglia, sometimes called our primitive brain or reptilian brain, was once thought to only help control movement; but is now thought to play an important role in how we learn, process emotions, make decisions, and adopt habits. It is the part of our brain that takes over when you are performing repetitive daily activities. This primitive brain, frees our conscious mind from having to make countless decisions we face each day. Many of these decisions are inconsequential. Decisions like which pant leg to put on first, or putting Splenda in your coffee mug before creamer. It is a huge advantage to delegate these task to the basal ganglia, so the conscious brain can focus on more important decisions. Have you ever gotten into your car and drove towards your work instead of driving to your doctor’s office, even though your conscious mind knew you had a doctor’s appointment? That is because your conscious mind was not in the driver’s seat. It was your primitive brain directing action out of habit. What is habit? Habit is an automatic behavior.

Habits are not good or bad. We place those labels on them based on whether they are or are not in line with our goals, objectives, and in some cases, “perception of our own reality”. They are simply learned behaviors. “Bad” habits can be interrupted and replaced by “good” habits. You just need to muster up enough discipline to make the new routine stick. Fortunately, we can change our habits and do it quickly by creating action triggers. Action triggers create new habits almost instantaneously. You will learn more about that later.

Please stop believing the notion you are overweight or unfit because you lack the willpower, have a slow metabolism, your lazy, you do not have time, or any of the excuses we all make. Trust me, I was once an overweight kid. My father was never able to shed the extra pounds, try as hard as he did. He was always overweight, like his father before him, who died of a heart attack during my father’s freshman year in high school. In one of those life changing moments, I decided I was not going to be fat. No one would put that fat label on me. I committed to daily exercise, gave up all sweets, and no junk food. That was it, that was my plan. The only difference between me, my father, and his father before him, was that I decided to change. I was committed to that decision and doggedly stuck with it, day after day until I lost the weight, which led me into a life of fitness and self-awareness. Some might say, it led me to an appreciation of a healthier lifestyle without giving up on what most people were doing.

Exercising was the easiest part for me, I enjoyed exercising. My father introduced me to exercise. He let me use his Cement Weight set in our basement and let me read all his Joe Weider Muscle and Fitness magazines. I was at that age when you love spending time with your parents. He would take me with him when he would go running around the local reservoirs, or through the woods of Brookdale Park, in my hometown of Montclair, New Jersey. I enjoy the simple rhythmic nature of running, which always cleared my mind. I rode my bike everywhere and relished the feeling of exertion that came from climbing up Mount Hebron road, and the rush of going back down at high speeds. I can still remember our dark dank unfinished basement, my dungeon. It was the place where I first pushed and pulled weights, making my muscles get stronger.

Giving up desserts was the hardest part, made more difficult by my family’s love of it. We ate out often and everyone order desserts. It was hard, it was very hard to just not succumb to temptation. Holsten’s Brookdale Confectionery was the restaurant we patronized most often. It is still well known for their homemade ice-creams and chocolates. Also made famous as the diner in which the last scene of The Sopranos was filmed. It was tough not making an excuse. I had to ignore that voice that said, “Everyone else is having some, why should I not?” It was rough, but I was resolute. I was not going to be fat. I was going to strengthen my body like the heroes in my comic books. Silly, but I was only ten years old. I did not know what I was doing, but I was doing it. Moreover, I was doing it enthusiastically. Over time it became easier to say no to desserts, and eventually they stop asking me if I wanted any.

You are not doomed to be overweight. You simply need to commit. Without commitment, you will never start. The program will not work unless you work. This program is unique from any other program you may have tried in the past, because it provides practical tips and tricks that make the process of change as easy as possible. The high impact change techniques coupled the books nutrition program will transform your body. You will be surprised how quickly you will burn away fat, and achieve a leaner stronger body. GOOD LUCK!

____________________________________________________________________________

I hope you enjoyed reading this book introduction. Best wishes and best health!

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

 Printed Book Cover

The book contains:

·       7 Change Strategies for Adopting a Healthy Lifestyle

·       A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

·       20-Week Workout Log with Progress Assessments (Downloadable PDF)

·       3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off

·       A Nutrition and Training Program Based on Science, not Bro Science.

 

Focus on your WHY – It is so much more important than your WHAT & HOW

Before we do anything, we should first ask ourselves WHY we are doing it. Our why effects everything. It affects our effort, our attitude, and our determination. If you have a bad attitude about work, chances are you don’t have a good reason; a good WHY for what you do.

The story of Three Bricklayers building a church demonstrates the importance of finding meaning in what you do. All three men were doing the same work, but when they were asked what they were doing, the first bricklayer replied, “I’m laying bricks.” The second bricklayer said, “I am feeding my family.” The third bricklayer said, “I’m building the house of God.” Which one do you think took the most pride in his work? Too many managers only think of monetary rewards to motivate people when they could motivate their employees by teaching them to find meaning in what they do. When people see how their work is making a difference to the company or to their community, it will motivate them to take more pride in what they do. Unless you are financially independent, you work to earn a salary, but I hope that isn’t the only reason you do what you do.

We are good at setting goals. We make them measurable and attach a deadline to them, to avoid procrastination, but we rarely identify WHY we care about achieving it in the first place. Or our reason will be so weak and unmotivating that it doesn’t pack an emotional punch.

If we aren’t achieving results, it is because our WHY isn’t inspiring. Our reasons have to be bigger than our excuses. All actions flow from the head to the heart to the hand. If our hands aren’t moving; if we aren’t doing what we need to do, it is because our heart isn’t in it.

If we are trying to lose weight, and we say, we’re doing it because we want to get fit and healthy. It isn’t going to happen. Who gets up at 5:00 AM to workout with the goal of getting fit and healthy? No one.

I’ll tell you who gets up at 5:00 AM to workout, the actor that has to lose 10 pounds for their multi-million-dollar film role. The woman that wants to show her ex that he made a mistake when he dumped her for a younger woman. The man who is going to get fired from his job, if he cannot meet the physical requirements of the job.

Without urgency. Without emotional intensity, desire has no pull. When we are put in a do or die situation, we tend to do. When we get fired from our job, we don’t hesitate to update our resume, contact multiple headhunters, and practice our interviewing skills.

The problem with most people is that their WHY is so weak, that any excuse is enough to sabotage their progress. If we are trying to lose weight, we have to equate eating that junk food in the breakroom with pain. The pain of remaining trapped in a body we aren’t proud of. The extra 10 pounds we are carrying around.

We have to equate pain to eating mindlessly; not logging everything on the MyFitnessPal app. We have to equate triumph with a workout completed. We have to equate every little step with the pleasure of accomplishment. We have to connect them back to our goal. We must find pleasure in the process. When We drink a bottle of Topo Chico, with a lime slice, instead of a bottle of beer, we need to savor the taste of it. That is the taste of victory.

Success is not one giant effort. It is a lot of small decisions made correctly. A powerful WHY. Will give you that little nudge you need to make the right decision, time after time until it becomes a habit. Eventually, it will become a lifestyle.

“If you know the why, you can live any how.” – Friedrich Nietzsche.

The WHAT of things is easy; anyone can set goals. The HOW isn’t complicated either. A quick google search and you will have a step by step process for accomplishing your goal. If you have an internet connection or a library card, you can find out how to do almost anything.

The reason most people don’t achieve more is that they convince themselvesthey are FINE either way. Most people don’t commit because they don’t want to disappoint themselves. Most people say I would love to lose 10 pounds and get fit. I should start exercising. That is what most people do.

Don’t let that be YOU! Do better. Spend a few minutes, right NOW, to write down your why. Not some politically correct WHY. Don’t share it with anyone because that could cause you to filter your true motive. This WHY has to be powerful. It has to stir-up the most primal motives.

If you want to get a killer body because you want to prove your ex-was wrong about you. Use that anger and frustration as gym fuel. Connect with that why every single day so you can stay committed. Decide. A decision is when a desire is married with action. Act now. Cut-off all excuses. Say I AM DOING THIS UNTIL I reach my goal. Do or die. I am not fine being trapped in this body. I am not fine with things the way they are! When you connect with your WHY, you’ll never use the word should. Everything becomes a MUST!

Change your habits, change your life. Good luck!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

 Print Book Cover 09.25.2017

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool, and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

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It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

Q10

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Everyone needs to change their belief that cardio burns fat and replace it with exercise burns fat.  It is also important to remember that creating a caloric deficit through calorie restriction should be your number one priority when your goal is fat loss.

Basic Workout Program

I hope you have found these suggestions helpful. Best wishes and best health!

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Book Introduction

_____________________________________________________________

 

Discipline pushes us, motivation pulls us, but good habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

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