THE RULES OF THE FAT LOSS GAME
1.) You have to get real about your food. Write it all down. If you aren’t writing it down, you aren’t in the game.
2.) Review your food log. See what is working. See what isn’t working. Look for where you might need to plan more, cook more, or add a new habit. Make one positive change each week. Never make more than one change.
3.) You want to get stronger in pushing, pulling, squatting, and hip hinging. Sometimes lift heavier weight. Sometimes lift more reps.
4.) You have to work on quality of movement so you don’t get hurt. Especially if you are over 30. That may be stretching. It may be dynamic joint mobility. It may be studying form and doing one “workout” per week where you just focus on doing each movement better.
5.) Have phases of trainign where you
really kick ass (for 6-12 weeks), and have phases of training where your workouts are chill. Sr. RKC Dan John calls these “Bus Bench Workouts” and “Park Bench Workouts” – one kind of workout you’re going somewhere, and the other you’re feeding the squirrells and watching the clouds go by. To get results long term, you need both.
WHAT YOUR RESULTS ARE
1.) Scale weight = QUANTITY of Food. Nothing else. If the scale isn’t moving, you are eating too much. Too much. There is nothing else to it. Your workouts don’t even effect the scale much. Let me repeat: For the scale to go down, you must eat less.
2.) Body fat percentage = Quality of Food + How Strong You Are. If you are losing weight, but your body fat percentage is still up, A.K.A. – “I still look like crap out by the pool”, you need to look at quality of food, and if you are getting stronger in your workouts.
Keep it simple, play by the rules, and hit all of your goals!
Josh Hillis, RKC, CPT, PES, ZMIS