“The successful warrior is the average man, with laser focus.” – Bruce Lee
Do you want to effect change in your appearance? Are you stuck on a hamster wheel of the “diet of the day?” Drowned out and confused by media messaging of eternal youth and the false promises of late night miracle pills, lotions and fitness gadgetry?
Stop. Simplify. Focus. Better yet, laser focus!
If fat loss (or weight loss) is the goal, then here are some things to keep in mind.
1. Instead of focusing on a weight loss number, pick one or two strength goals and go for it. Need ideas? First concentrate on the basic human movements: hip hinge, squat, pushing, pulling and the loaded carry (waiter walks, suitcase, farmers, racked). The kettlebell is an excellent tool to get you better acquainted with these movements. You will feel the changes in your body after the first session.
2. Once you have the basics dialed-in, find a couple strength goals. Better yet..focus on the “King of Exercises,” – the deadlift.
A. You’ll burn a ton of calories and blast fat
B. Improves posture and builds total body strength
C. Hits all of the following muscles: hamstrings, glutes, calves, quads, abdominals, obliques, the entire back
D. Improves grip strength
E. It’s safe!
3. Contrary to popular opinion, variety and muscle confusion are not the magic formula. It’s consistency. Showing up when you don’t feel like showing up. Commit 3 days a week to your new craft. Surround yourself with folks that are striving for the same or similar goals. Always remember, if it’s not challenging you, then it’s not gonna change you! The 3 lbs pink dumbbells can be jettisoned.
4. Eat foods that your grandparents ate..better yet, make it your great grandparents.
A. Don’t drink your calories. Water, with a slice of lemon is all you need.
B. Don’t buy processed or packaged food. If it makes a health claim, then avoid it at all costs.
C. Support your local farmer markets
Before we get too far ahead of ourselves, it’s important to access your present condition. Knowing where you are in the present moment is just as important as having a goal.
Here is your “to-do,” list.
Check the vitals – Get a physical & blood work done. One company that has taken bio-metrics to the next level is WellnessFX in San Francisco. Here is what’s included in their thorough diagostic check-up. It’s not cheap, but then again, how can you really put a price tag on your health? Be wary of any doctor who prefers drugs and surgery over exercise and clean living.
Mirror-Assessment – Shed the clothes ad observe all features from head-to-toe, every angle. Note posture..are you slouching forward? Imagine how you want to look. This will provide incredible focus and motivation to improve. Psycho-Cybernetics is the classic book that delves into methods to dehypnotize yourself from false beliefs, and celebrate new freedom from fear and guilt.
Weighing-in – The scale can keep you honest with your program. Weigh-in periodically, but realize that the scale doesn’t tell the whole story. You can actually lose fat, gain muscle and weigh more!
Take pictures – One from the front and another from the side
Body Fat Test – It’s a good tool because it can show what is not visible in the mirror or on the scale. The hydrostatic method is the best way to go.
Use a Tape Measure – Measure your waistline. Large waistlines are a signal of overeating, not fully digesting food, underexercising and at a greater risk of heart disease. Too much fat in the bloodstream, around the waistline, clogged arteries, clogged intestines — ALL indicators of declining health. Measure right around your navel.
How do your clothes fit? -Are there old dresses, pants or a favorite articles of clothing that you’d like to wear again? Imagine how those items of clothing used to feel. Put those items in view, so help keep you focused. What you are wearing now is the current scoreboard.
Now. Go forth and forge your new path of strength. Because life isn’t about fading into the sunset, it’s about being in the best physical and mental state..for as long as possible!