When it comes to fat loss transformation, it’s common to think you must do EVERYTHING under the sun to get the best results possible.
But I’ve seen this over and over again and here’s the truth: the more we try to do, the harder the process becomes, and the least likely we are to follow through and reach our transformation goals.
Here are three ways to make your transformation more attainable and even more importantly, more enjoyable.
1. Stick to a Base Training Program
If your schedule allows for 3 days of training per week, it makes no sense to try to do a 5-day training program. And if you only have a guaranteed number of days to go to the gym, you should make sure your program is in alignment with the days you have available.
A Base Program, in this example, would be the program you can do no matter what. Meaning, if you can only get to the gym 3 days per week, you’ve accomplished your goal and you end your week knowing you gave your best effort.
But if you happen to have some extra time in the week, you can add to your base program by going to the gym for an extra session, or go for a hike, or do something you enjoy like sports, or rock climbing, or whatever.
If you stick to your base program, you’ll get the results you want without always worrying about how you’re not able to follow through on a weight training program that isn’t sustainable for your weekly schedule.
2. Make Your Diet Easy + Simple In The Beginning
Training properly is usually much easier for most people than eating better because we tend to eat 3x per day but train 3-4x per week.
This means there’s a much larger margin for error when trying to follow macros, hit a caloric deficit, and stick to our food guidelines.
But it can be much easier than you’d think.
First of all, the tendency for many people is to attempt a full 180 from their current eating habits.
For instance, if you’re rarely having breakfast, constantly eating out for lunch and dinner, it’s going to be very hard to start making 3 square meals for yourself every day.
So to make it simple, you could start by having a simple breakfast smoothie that contains protein, fruit, and maybe some nuts.
Here’s a sample recipe:
- 2 scoops Naked protein powder (50g protein)
- 1 banana
- 1 apple
- 3-4 dates
- a handful of walnuts or almonds
- a handful of spinach
This can obviously be altered to your liking, but it’s an easy breakfast meal that takes no longer than 5 minutes from blending to consumption.
The next step would be to start cooking simple meals for yourself at home and making enough for lunch the next day.
3. Simplify Your Schedule
Here are some ideas.
If you always tell yourself you’ll hit the gym after work, but it never happens, see if you can wake up early and do it before work, or do it during your lunch break.
If you never have time to make meals at home for yourself, see if you can hire someone to make you some healthy meals that you can store in the fridge to reheat for lunch and dinner.
If you have obligations or habits that aren’t serving your health and fitness goals, things like:
- going to the bar every day after work
- staying up too late, which derails your sleep schedule
You’ll need to find a way to reduce these habits and make your training and nutrition a priority.
That could be as simple as planning your gym time 3 nights per week, or setting a bedtime schedule and sticking to it, or hiring me to guide you every step of the way.