Lately I have been asked what the best exercise program is to lose weight. People who ask tell me they have in mind aerobic exercises, such as running, hiking and biking, as wells as weight lifting. I may ask what are their goals and what they have being doing to lose weight. Starting to exercise doing any exercise I think is a good beginning.
To lose weight any exercise will help. It all depends in the rate you want to lose it and how costume your body is to the exercise you are exposing your body to and the level of activity you already doing.
For example, if you never have exercise and you start with some yoga or walking, these exercises may be very effective the first month. However, as the body become used to it, it may be more difficult along the way.
Now, if you are looking for an optimum weight loss, the answer is that cardio and weight lifting need to be incorporated together into one personal plan.
Aerobic exercises increase the body’s metabolic rate by conditioning the cardiovascular system (heart, lungs and blood vessels) and help burn extra calories both while exercising and during the 24 hours afterwards.
Weight lifting increases the body’s metabolic rate as well by conditioning the body’s muscles—its life tissues that require energy. The stronger the muscle is, the more energy it needs. Plus, weight lifting needs a great amount of energy to perform it, increasing calorie burn. Also, if toning your body is your goal instead of merely weight loss, weight lifting is an important piece in your program.
The calories that you burn are important. However, they are minimum compared to the calories that you burn during the day. You may burn up to 800 calories on your workout. Nevertheless, you can burn more than 2000 calories with your basal metabolic rate- the amount of energy expended while at rest.
To be able to burn high calories with your basal metabolic rate, you need to train your body to be efficient using calories. Therefore, training the cardiovascular and muscle system helps improve the efficiency of calories use.
Here’s a sample week in this sort of regimen: do weight training three times a week, two to three sessions of running, hiking or biking. This may takes up to 6 hours out of the 168 hours that a week has and is worth your time in order to get a healthy body weight, in addition to other benefits.
If your goal is to lose weight and tone your body in an optimum way, by increasing your basal metabolic rate, the best option you have is to do cardiovascular training and weight lifting.
I’m going to reveal to you a secret that has made a big difference in my life. Since I have applied it, I have been happy, and my life has been running smoothly.
Back in the past I lived like many people. I thought I was happy. I lied to myself, just like many people do. I became accustomed to an average life. I never asked more of myself, and I never stood up for my real beliefs. I never researched the truth. I let others think for me. I was comfortable because everyone around me lived the same way. No one helped me to understand I was a mediocre person, and I later concluded that their beliefs were limited to themselves; therefore, they could not believe in me as well.
Then I decided to change my life and not look back. I noticed that many people are not happy, but just as it was for me, they think they’re happy. They live under stress, and they never seem to catch up. They are saving money, paying bills, paying their mortgage, hoping that one day they can retire, not enjoying their life fully.
I don’t blame them. I was there one day. However, I’m happy I had a realization when I was 28 instead of 40. Since then I have applied the next secret I’m going to reveal to you. Before I tell you, I don’t want you to think that I’m the only person who practices it. People who are icons in our society have done it and are great examples of its effectiveness. Tony Robbins is one.
I divide my life in categories, and I prioritize them accordingly. Your categories and priorities do not need to be like mine. Your find your priorities, and you can segregate your life as you want. However, be realistic and understand that the human being has needs to be met, and if you don’t meet those needs, you will always be stressed.
Make sure you always check on your categories by making sure you are seeing results in each one.
“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.”
–Pierre Teilhard de Chardin
Before my change I did not have a spiritual practice. Sometimes I went to church because I felt forced to. I felt guilty, and I knew I was wrong the way I was living. Therefore, I wanted to compensate by going to church. Instead of focusing on what the priest was saying, I had negative thoughts in my head. When it was time to give my charity, I would carefully get 2 dollars out of my pocket to show others that I was cooperating with 2 bills that actually were very hard to give. I would get out of church as fast as possible and drive away fast, cutting people off and cursing inside my head.
Now I make sure I have a list I follow every day. God is not practiced in church only but in my life everywhere and at any time. I pray every day, and I’m grateful about all I have. I meditate every day, I listen to people’s needs, I help when people need my help, and contribute at least 10% of my income to charities that are helping the environment, humans and animals.
My family was very dysfunctional. Having a heavily alcoholic mother that was lost in alcohol and a dad who left my mom when she was pregnant, I had no role model to follow. I was lost for many years until I understood that our family does contribute to our happiness and success.
I’m not married yet, but I make sure I’m there when my brother needs me, and I make sure I make time to spend with my significant other every day. We have a ritual that we follow every Friday, no matter how busy or tired I am. We go out to eat, and Saturday we do something fun. I treat my animals like I’m never going to see them again. I play with them, and I walk them every day.
When you are not improving, you are declining. This is true for mental and physical health. Even when we think that we are maintaining, by walking and eating somewhat healthily, we are declining. This is what aging does. Therefore, health needs a constant awareness. You can’t be negligent about this area. If you don’t take care of your health, you can’t focus, think clearly, stay awake or give your best.
I make sure I exercise every day by lifting weights and running. I used to hike often, but now that my dogs are injured I opt for running at 5 a.m. I choose my foods carefully by eating at home and don’t eat out often. I invest money in my foods by buying the cleanest foods I can find. I read books that are going to help me progress. I control my thoughts every day, and I choose what I think. I control my thoughts instead of my thoughts controlling me.
Nothing is more bizarre than focusing on money just for the money itself, sacrificing my peace, my family and my health. I used to do that, and it did not help me.
Now I improve my value not by the money I make, but by the person who I become to make myself valuable enough to make more. A challenge to improve and learn more every day is on my daily list. I read every day, I watch seminars, I sign up for workshops, and I experiment with new ideas. It’s the same as with health: When we are not improving we are declining. Therefore, it is important to push yourself to continue progressing in your profession.
Money used to be my focus, and it was the reason I worked. It paid for my car and made it faster, got me cool clothes, and allowed me to party all night, drink, eat out and have fun.
Now money is not my focus. It helps me progress; help people, the environment and animals; and even hire people to continue giving the best service in town. I make sure I save at least 10% of my income, and I invest the rest in food, learning, my family and my freedom. I do this every time I get paid.
What would happen if I put all my focus on my spiritual health: Would my finances suffer? Or my health? Or my family?
What if I focused only on working? Would my health suffer? Would I lose peace in my spiritual area? What about my health? What is more valuable: making a couple more dollars or keeping my family united or myself healthy?
When you take the time to divide your life into categories, you can take care of them every day, week or month by checking how are you doing in each area instead of thinking that you need to exercise, work, pay attention to your wife, play with your kids, cook tonight, save money for your next house, go to church, help the charity cause this week, take a course, find a workout buddy and the rest.
You can focus on only one of your categories: spiritual, family, health, profession and finances. Just make sure that you go back and check every day, week or month that you are on track in all areas. Otherwise, your life may be stressful.
Changing your eating habits is not following a diet. It is listening to your body and eat the right foods. It should be eating the way you supposed to eat before you got into a busy life without thinking about the consequence that the busy life will bring to your life.
Here I’m going to share with you a good and easy way to change your eating habits to healthier ones; habits that will help you lose weight and feel better.
Make sure you make time to eat real food and seek out the best foods for your body. Remember that a machine will only perform as well as the fuel it takes in. So if you want your body to burn fat efficiently, you must feed it the good food, which as you probably know mean whole foods, as fresh and organic as you can find.
Here’s a useful schedule to follow in your new, improved diet:
Eat breakfast within a half an hour of waking up. By doing this, hunger will not take you off guard; you will have made a healthy choice if you eat before you leave the house. I recommend grains such as old-fashioned oatmeal made with water, raisins, banana, and perhaps some honey, but don’t add refined sugar. You could also make yourself a smoothie with fruits and veggies or have a bowl of fruit with kefir. Find other good breakfast ideas and put them into practice.
Eat a fruit thee hours after breakfast to keep your hunger distracted until your lunch.
To make lunch preparation easier, eating the dinner leftovers from the night before.
Four hours after lunch, eat a piece of fruit or a fist full of nuts.
Eat your dinner when you are ready. Since eating meals high in veggies promotes weight loss, I recommend you create lunches and dinners with 60%-70% vegetables, 20%-30% grains, and 10%-20% animal products. If you don’t eat animal products, even better, don’t you worry about adding it.
I recommend you drink only water during the day, except for morning tea. Remember to avoid sugar, and of course avoid those artificial, “food product” non-dairy creamers. They are all sugar and fatty emulsifiers.
Give yourself the opportunity to eat healthy for a couple of weeks, and you’ll find yourself losing fat and enjoying many other positive benefits. After you see such positive results, it will be difficult to go back to the old bad habits.
Neurons are the nervous system’s cells. They are in the brain and all over the nervous system, of course. They send signals to and from the brain. I learned that these neurons have connections that are either strengthening or weakening.
Let me further explain. Any time we experience a significant amount of pain or pleasure our brain searches for the source and stores it in order to continue making decisions accordingly. This is the reason we make many of the same choices every day such as drinking, exercising, partying, watching TV, reading, and eating some particular foods. In other cases we avoid particular behaviors.
Every time we make a choice and repeat it, we subconsciously make a neuro association based on our emotions on a consistent basis. When we make these decisions continuously we strengthen a particular neuro connection. For example, the need to drink coffee every morning can be associated with the feeling of waking up, which can give us some level of pleasure. This behavior strengthens the neuro connection each morning we opt to drink coffee.
The reason it is so difficult to drop old habits and we relapse often into them is because the neuro connections are so strong. Here two events need to happen before we can drop an old habit and develop a new one. We need to make the neuro connection of the old habit weak, and we need to strengthen the neuro connection of the new habit.
Let’s say for example that you have the habit of stopping at a convenience store to get your breakfast every day. You’re buying ultraprocessed foods, and you’ve been doing this for years. The neuro connections become so strong that even if you decided not to do it again and to start making breakfast at home and exercise, you will relapse because of the strength of the neuro connections.
However, you have started a pattern, and if you continue making breakfast, someday the temptation to buy ultraprocessed foods will no longer be strong because you are weakening the connection of the old habit and strengthening the connection of the new habit.
Once again, the neuro connections of the old habit are becoming weak, and the connections of the new habit are becoming strong.
When you feel that you want to give up and drop your exercise program and continue eating the wrong foods, think again. Everyone who wants to change their habits has relapses. Keep in mind the neuro connection theory and understand that your old habit neuro connections will become weak and your new habit neuro connections will be strong enough someday. Your new choice will become easy. Keep persisting.
Suffering changed my life for the better. I would not change for anything the pain I went through that put me in depression. Thanks to this pain I understand the world and other people. This does not mean that I am enlightened or that I know it all. It means that I understand that pain exists and all of us experience it in one way or another.
The moment when I fell into depression was not a coincidence or fate. The truth was that it was the result of the wrong decisions I made throughout my life. Since then I have been very careful about the decisions I make because I know they could affect my future.
Seven years have gone by since then. Thanks to many of the good decisions I have made, I am in a better place than before by improving all areas of my life. I am financially free, I am healthy, I have good relationships, I have control over my emotions, I love my profession — I usually have good results in all areas.
However, I also made many mistakes in my younger years. While many of the results of those mistakes may not be felt right away, they show up a couple of years later. I am going through an emotional problem because of one of those mistakes, and it’s one of the first real problems I’ve had since I changed my life.
Also, around 2 years ago, both of my dogs had accidents where both needed immediate surgery. I suffered emotionally and financially. I had to pay around $8,000 for both surgeries, which is acceptable when it’s concerning my family. However, that doesn’t mean it didn’t affect my wallet.
These are two small examples of negative events that have affected in my life; one was caused by me, and the other was not.
The farmer can neglect his crops and won’t get anything, or he can plant thistle seeds instead of pumpkin seeds. A farmer who plants his crops and takes care of them is mostly getting a return. But a hailstorm can destroy his crops.
Studying history, my life and the lives of many of my members led me conclude that there are two types of results: those that we consciously or unconsciously cause and those unexpected ones that life brings us. The decisions we make daily will cause results in the future. For example, eating healthily every day and exercising will help prevent diseases created by bad habits and will keep us in shape with a healthy body weight. Another example is if we invest our money instead of buying useless or unneeded stuff we will have more money and we will save resources, making this earth a better place with less waste and pollution.
On the other hand, if we start eating junk food and being sedentary, we can develop a metabolic or cardiac disease, gain weight, get osteoporosis or cancer, become weak and age faster. If we spend our money unconsciously, we can go broke and have more useless things to take care of and pollute the earth with. So nothing happens overnight, and there is no quick fix for the bad decisions we have made. We often repeat decisions continuously and for such long periods of time that we see negative results only when we wonder when our life is going to change. These negative results have been repeating for years yet we ignore them until we finally get tired. Then, when we are ready to fix them, we are looking for a quick fix. For example, being overweight usually is from all the bad habits accumulated from our parents’ lives and how we have lived our lives. All the years of bad decisions accumulate in being fat and out of shape. When people want their problem fixed — in this case, being overweight — they want to take pills, do a quick diet or undergo surgery. None of that will resolve the real problem, because the person will usually continue making the wrong decisions he was making in the first place.
The only solution to fix many years of mistakes or making the wrong choices is by starting over right now — start to make the right decisions immediately. Of course we want to see results next week. However, it will take more than a week to see the results that we are looking for. Why would we expect to fix a problem caused by more than ten years of wrong decisions in one week? It takes effort and discipline to get fast results, and even then we will have to invest a couple of years to see real results.
The other type of negative results are those that are beyond our control. Not long ago in Mexico City there was an earthquake that destroyed part of the city. This natural disaster affected people with good habits, people with bad habits, hard workers, lazy people … It affected everyone. What did the hard-working people do to deserve this? Nothing. This is the type of world we live in. For example, when I changed my life and became a better person, I did not do anything that I think was wrong to make my animals suffer. However, it did happen. These are examples of disaster that can happen to anyone.
In other words, we have control over many of the negative results we are experiencing today in our life, community, country and planet by the daily choices we are making. The only way to fix these problems is by starting to make better choices and being patient waiting for the results that will take years to realize. On the other hand, there are events that we don’t have control over like accidents, other people’s decisions and the weather that may bring negative results to our lives.
Taking control over the decisions we are making today to have good results is the best solution I can think of for the first type of negative results. I used to have negative results in almost every area of my life because of the decisions I made. After understanding life, I starting making better decisions, and now I have a lot more positive results than I ever had before. This is also what I have seen with our members at Custom Body Fitness.
For the second type of negative results all I do is deal with the consequences, forget about my loss and just work with what I have and continue moving forward.
When I watch movies, I usually like to watch movies that offer a life lesson and move my heart, movies that make me cry, think or get excited. It’s been a while since I watched Traffic. There are three stories in the movie. One of them is about a politician trying to change the world by fighting drug dealers and Mexican drug trafficking. But what he did not do was pay attention to his family. Therefore, his daughter got into drugs. He did not understand what was going on, and his daughter’s problem got worse. One day he was giving a speech, and he noticed he was being dishonest with himself. That moment is when he understood that to fight drugs and to change the world he needed to start with his family.
My job is to improve other people’s lives. This is the only way they can lose weight permanently. I look for patterns they can change and how they can change them, and I think I have this ability thanks to being honest with myself. Now I always think about the message I learned from Traffic: The only way I can improve people’s lives is by improving myself. Start the change with me and then with those closest to me.
I find my mistakes and work on them. There is no way I can be better without finding my mistakes. Improving myself has not been easy. Recognizing all the mistakes I have made is hard because it’s painful, but there is no better way to learn and help others. That does not mean that I have to make mistakes to get better, but we all are going to make mistakes. Once again, the hardest part of this is recognizing it, then being true to yourself and others.
When we decide to be better, we can help others to be better because they know that we are genuine. In addition, the action of helping others gives us the courage to work to become a better person. It is a cycle that helps improve everything around us. We help ourselves, we help others and in turn we help the world.
One of the ways I find out that I have made a mistake is because I have anxiety. For example, if I have an argument with a close relative and I don’t feel comfortable afterwards, I feel anxious. That means that there is something wrong. These types of issues accumulate over time. This is why many people feel anxious as well, an accumulation of events that they aren’t proud of. While many people opt to drink, overeat, shop, party, watch TV or do drugs, I opt to go back and recall the argument to find out if I made a mistake, which most likely I did, which is why I felt uncomfortable.
After I find my mistake, I get desperate to fix it. Therefore, I take immediate action by asking forgiveness or by doing what I should have done in the first place. Once my mistake is fixed or I have done everything I can to pay back my trespass, all my anxiety goes away. This process causes me discomfort, which teaches me a lesson, so next time I make better choices.
It is hard to be around someone that you don’t like. This is one of the reasons people choose bad behaviors and are high, drunk, drugged or disconnected from the world — because they don’t like themselves.
I believe to improve oneself we must like ourselves, and the only way to like ourselves is by being completely honest with our feelings and true to ourselves no matter the consequences or losses that we are going to experience when we take the right action for everyone. No one likes a liar or someone whom can’t we trust. Why then would I like myself if I am a liar and can’t trust myself to do the right thing?
There is no way we can give money away if we don’t have it, and the same is true for love, knowledge and understanding. We also can’t save someone from drowning if we don’t know how to swim. If we want to give peace we must be in peace. To help others improve their lives we must improve our own. One step to accomplish that is being true to yourself and accepting your mistakes to better yourself.
The other day, a friend and I went for a hike. As we hiked, we had a long conversation about controlling our thoughts. I was explaining her that our thoughts become our emotions and our emotions our reality.
When I got home after the hike, I started to read The Ultimate Weight Solution by Dr. Phill. He mentions that the one person who we talk to the most is ourselves which I consider true for many of us. Many people avoid talking to themselves; this is one of the reasons why people can’t be without music, television or talking on the phone. Once again, pay attention around and there are many people who can’t just walk without distraction such a companion, headphones or cell phone. Carlos Cuauhtémoc Sanchez noticed this. He claims that we are afraid our facing ourselves or to be more specific our thoughts.
When we face our thoughts, we can control our emotions and, therefore, our reality. Anger was one of the topics we discussed with my friend. I was explaining to my friend that anger is normal to all humans. However, how we deal with such thoughts is how we are going to respond. We have to understand that we don’t have control of the world, but we do have control in how we see the world. I told her that my clients say that I’m very patience. Patience is not something we are with born with. It is a virtue that we practice and manage. Controlling thoughts can lead to be patient.
Going back to the way we think, many people think that they don’t like to exercise and they can’t eat right. These thoughts become emotions. The body becomes depress and don’t have the energy to exercise, as an example. It is the emotion of giving up to a new behavior. This is one of the reasons why some people can’t adhere or be consistence to an exercise program. The thought of not having the time is another reason. It becomes the emotion that we always in a rush. This becomes reality and we never make it to the gym.
In other words, it is very important that we control our thoughts. Exercise requires some level of effort. However, if we set up our mind with positive thoughts about exercise, we will have positive emotions towards exercise which, in turn, it will help us to adhere to an exercise program. And therefore achieve our fitness goal.
I love my time alone and have real and deep conversation with myself. I recommend that you do the same. You will find out what a great companion you have. And by the way, stay away from people who give you negative input.
Myths are popular in our society. There are myths about money, ghosts, cars, science … and, of course, exercise and food. Myths are beliefs that are not true. Obviously, if myths are not true, but people believe them, they can become a barrier. Any person can believe a myth, from your neighbor to a professional with a high-level degree. This could be one of the reasons why myths are so popular and can make people powerless.
Since I hear many myths about exercise and food, I’m going to uncover some of them in this article:
- Weight lifting makes women big. No, eating the wrong foods make women big. The reality is that women have 95% less testosterone than men. Testosterone is a muscle-building booster, and it is unique to men. I have at least 80 female clients, and many of them lift heavy weights. Many of them started lifting weights being afraid to “grow big.” The more they lift the smaller they become, and their muscle tone improves. I have not come across any women yet who grow big muscles (maybe they don’t take any testosterone).
- High repetitions will tone muscles. High repetitions will waste your time. After 20 repetitions, your muscles are not challenging themselves. They have no resistance to work against anymore. The only thing that they are doing is building lactic acid. Therefore, if you want to see results, lower repetitions and more weight will help tone your muscles.
- Lactic acid makes the body sore. Lactic acid is a sign that your body has no more fuel and needs to remove waste. Soreness comes from a microscopic tear of the muscle. When you have these tears, it means that you have challenged your muscles, and your body needs to rebuild them, making more live tissue. You spend energy making this process happen, hence burning more calories. Anyway, the microscopic tear makes you sore, not lactic acid.
- Cardiovascular training is all I need to tone my body. Cardiovascular training will help you lose weight and in fact is a great contributor to that. However, it may burn some muscle as it’s burning fat along the way. Cardiovascular training works the heart, lungs and blood vessels. To tone muscles, muscles need to be built, and any strength training will do that, such as weight lifting and rock climbing.
- Sugars will make me fat. Refined sugars — those removed from their natural state — will make you fat. However, sugars that are in a natural state, such as those in fruits and vegetables, will contribute to your weight loss. Fruits and vegetables are low in sugar and high in water. Plus, their sugars are naturally made, and the body breaks them down differently compared to the processed or refined ones. Also, processed sugars and refined sugars are very high in calories, while fruit and vegetable calories are low. In addition, fruits and vegetables have all kinds of vitamins and minerals with benefits, while refined and processed sugars have only calories.
- I should not eat late at night. Not eating late at night will make you overeat when you give up. What makes people gain weight is not the time of ingestion, it is the type of foods people snack on. And usually they snack on junk food during the night in front of the TV. The body burns calories 24/7/365 days. This does not mean that you must eat at night, but you set up a healthy schedule that allows you to eat at night if you need to.
- Carbohydrates make me gain weight. If you don’t eat carbohydrates, you will be a zombie all day. This myth is the same as the sugar myth. It is very important to understand that carbohydrates are good for the body. However, there are so many processed carbohydrates that people eat that make them gain weight that they tend to blame all carbohydrates for the cause. If you get bitten by one dog that does not mean that all dogs are aggressive. Not all people from the same nation have the same habits. Choose the right carbohydrates to have energy during the day.
- I’m not drinking mixed alcoholic drinks. Instead, I’ll drink plain drinks. Drinking one drink will make it easy for you to drink two, three and so on. There are 9 calories in one gram of fat, 4 in one gram of protein or carbohydrates, and 7 calories in one gram of alcohol. Alcohol has empty calories. What does that mean? It means that when you eat protein obviously you are getting protein and some minerals, such as iron. Carbohydrates have all kinds of minerals and vitamins that are too many to list. In contrast, in alcohol there is nothing other than calories with no benefit to your body.
I recommend that you research the topic that you are most interested in and find out more about myths. My goals is to help you take some obstacles down, so you get to your goals more quickly and easily.
In what ways are you different from everyone else?
You wake up early, have a shower, cook breakfast, prepare your lunch with veggies, get your workout in, get to work, have a healthy mid-morning snack, focus on work goals, eat lunch, slog away all afternoon, finish the last task at work, and go home. You pick up the kids on the way there, take care of the household chores, cook a good dinner from scratch with the family, and eat with them. Finally, you give yourself 20 minutes alone before bed and choose to read a self-improvement book instead watching TV. Then it’s late; you get ready for bed and go to sleep.
Even if you’re disciplined enough to follow this healthy routine five days a week, perhaps some part of you wants to live a less responsible way: to eat junk food for meals, to stop at the bar after work, to plop onto the couch at home and veg out watching TV instead of reading. But you’ve e tried that before and recall that it didn’t contribute positively to in your life, so you stick to your wiser plan.
The good news is the payoff: After a few months of sensible eating and regular exercise, you start to notice a change in your body and your mind too. You feel fit, have more energy, and have been several months without getting sick. In addition, you breathe better, your back is not in pain anymore, you run around with your kids after work, you feel more alive, and wonderfully you find that YOU ARE LOSING WEIGHT! How exciting. Also, you are smarter, your mind is clearer when making decisions. You perform better at work; in fact people have started coming to you for advice. The healthy habits of exercising, eating healthy and reading good books are now paying off in your life.
Your family has grown stronger as well. Your strong bonds have deepened with this change of lifestyle.
You feel proud because you know your life makes more sense now. Your life and health goals—some of make New Year’s Resolution—are coming true. It’s not like last year when you didn’t do it even though you tried. Back then healthy goals were merely a wish list. But now it’s real. You’ve learned that positive change doesn’t happen unless you do something about it, and you did do something about it! You’ve taken your life under control and your quality of life has improved.
This is the reason why you are special, because you pay the price of good habits, every day and every hour of your life. You are improving your life, your family’s life and your community over all.
I know you are a leader, and have changed your life for better. Something inside of me tells that I’m not alone in this world and that you have changed your life, because you know you deserve more. This is the reason why you continue reading this newsletter.
I have faith in your, your family have faith on you and the world have faith on you…
A couple of weeks ago I had just finished a great training session. All of my clients were happy to be finished and ready to continue on with their days. One of my clients was waiting for everyone else to leave so that he could approach me. Once the studio had cleared he said, “Sandro, I noticed that you have many new people and they are getting great results. Who lost 15 lbs. in 5 weeks? Here is the deal: I have been with you for almost two years and I don’t see the same results.”
It was my turn to talk and I responded, “Do you remember when you started? You had very good results in the beginning, right? Now, you tell me what happened.”
“Yes, I lost a significant amount of fat, but I’m stuck. I do not know what happened. I’m eating right; I’m coming the days that I should be coming. I don’t see where I am making a mistake.”
“Here, I’ll tell you your mistake: When you began, you had a lot of motivation, you paid attention to your eating, you were progressing on your weight lifting, did your cardio, and simply, you did what it took. Now, you are complaining about your discomforts; you said that you feel tired, don’t want to do your cardio. According to you, you are eating right; not taking into account when I saw your junk food shopping in the super market. You said that it was the exception, but you know I don’t believe in coincidence.”
He had no excuses so I continued talking, “I will give you two examples: I had a client, who signed up for one year, she was so afraid of hurting herself that she did not achieve her goal. In the beginning, she started chest pressing 5 pounds, then she went to 8s, after 10s, 12s and finally 15s. She lost 5 pounds in one month because she was motivated. Unfortunately, her fear of getting injured never when away and she started to decrease her weight lifting from 15s to 12s, to 10s, 8s and finally 5s. Even though I tried hard, I couldn’t help her break her psychological barrier of being afraid of getting injured. Then you tell me what happened?”
He responded, “She gained back her weight and lost all her strength that she had worked for.”
“Correct! In contrast, have you see the results of “X’ lady? She has not even completed two months and she is already toning her body. Her abs are showing and she is losing body fat even though she was in a healthy category when she begin. And you know why? Because she knows what she wants, she pushes herself every single time she is here. She does not waste her time. If I tell her do battle ropes for one minute, she does it, not because I tell her, but because she knows is challenging for her and will lead to results. She amazes me because I see her in discomfort and she continues until I tell her to stop. Same happened with the guy who lost 15 pounds in five weeks. He is not wasting his time. He is doing what it takes here in the training studio. Plus, he is walking and eating healthy. This is what produces results: dedication. I only give the tools.”
I continued, “Don’t get me wrong, I do understand when someone is in real pain. I do not want anyone to be injured, pain that is coming from an injury versus discomfort are two different things. However, you have been complaining about your discomforts for a while, you got in the habit of doing one set of small weights, you are decreasing your weight lifting, you are not doing your cardio between your sets because according to you, you are tired. Plus, I have no idea how are you eating since you have been rescheduling our assessment. This is your problem: You are not motivated enough to get results”.
As we continued the conversation, we found out that he had some stress that he needed to deal with. However, this was a wakeup call to him because after this conversation he started to push hard. Now he is lifting more than 100% than what he was lifting before in his weight training and he is doing his cardio between sets. There is not more knee pain. Now, he started losing weight again. He lost 8 pounds in 4 weeks.
Conclusion, you want it? Do what it takes, trying won’t get you anywhere.