A Simple 3 Step Plan for Fat Loss
"What are the best exercises for my abs?"
"Is this green drink good for losing weight?"
"How often should I workout?"
"Which exercises should I do?"
"Do I go Paleo, Atkins, or IIFYM?"
"WHAT THE HELL IS IIFYM?!"
The list goes on and on when it comes to questions about losing weight and cutting body fat. To be clear, there's nothing wrong with any of these questions. But start with these three questions first:
- What is my fitness goal?
- Are these things going to help me with my goal?
- How do I know if what I'm doing is actually getting me to my goal?
I don't claim to know it all, and I am still learning but I've had four years as a personal trainer and have experienced a few things that have worked, and a few things that haven't.
This article is the quickest and most effective way to get shredded, or toned up based on my experience.
99% of people that work with me have the same goal. That goal is...drum roll... LOOK BETTER NAKED.
They won't want to sound vain and will say it 1000x different ways, but underneath it all, everyone wants a toned, strong, fit body that looks and feels incredible right when they get out of the shower in the morning.
"Ok you got me Pierce, so how do I get that?"
These are my three keys to getting shredded:
Key Number #1
- KEEP TRACK OF YOUR CALORIES AND PROTEIN INTAKE
This is the single most important factor when it comes to getting ripped. If you eat too many calories, regardless of WHAT you eat, then you will never burn the body fat. And if you don't track your calories and protein, you will never know exactly how much you're eating.
You can eat salads all day, eat "clean, do a juice cleanse, etc., but if your muscles aren't being fed and you're simply taking in too many calories, then you won't see results.
You can still get fat off of chicken, broccoli, and salads. Some people's idea of eating a healthy meal is getting a burrito bowl at Chipotle with a bunch of stuff on it.
I'm not saying this is "unhealthy." This isn't about healthy and unhealthy. This is about calorie and protein intake.
I'll put it in perspective. If you eat a chicken bowl for lunch, its going to come out to roughly 800-900 calories. That's without chips or guacamole.
If you're a 200lb man that sits in a desk all day that only needs 2000 calories and 120g protein to simply maintain your body weight (rough estimates), and you just ate 900 calories for lunch, then you only have 1100 calories and need to eat about 90g of protein for the rest of the day.
Add in the 600 calorie frappucino and muffin you had at Starbucks as breakfast, the mid day snack you ate, plus your wife's chicken stir fry, and you probably still ate 2800 calories and maybe 70g protein for the day. You're over 800 calories and under 50g protein.
This is why so many people never see results with their workout plan. They work their ass off in the gym for 2 hours (this is highly unnecessary by the way), for 5 days a week for 3 months and barely see any change in their physique. You can't out train a bad diet.
To be clear, I'm not saying THE CHOICES YOU ARE MAKING and the actual food you are eating is "bad." If my statement resonates with you, then I'm saying you are probably eating TOO MUCH.
My perception is that 85% percent of people eat more calories than they need on a daily basis. But nobody would every know because these are things we would never think to track.
This is why the most important factor is tracking your calories and protein.
Here's how you do it:
- Download the myfitnesspal app on your smart phone
- Set your calories and protein (ask a professional, or read up on THIS website and set your own)
- Log your food and make sure you are UNDER your calorie goal and eat AT LEAST as many grams of protein you set
Key Number #2
- HAVE A STRUCTURED WEIGHTLIFTING PROGRAM IN WHICH WEIGHTS AND MEASUREMENTS ARE TRACKED
Going for a well defined, muscular body without a structured program is like trying to build a skyscraper without a blueprint. If you don't know what to do, when to do it, and how to do it, then what are you going to end up with?
A great quote I once heard, "If you want random results, then train randomly. If you want specific results, then train specifically."
If you are running 5x a week, lifting zero weights, and loading up on carbs, but your goal is to get a defined body, is what you're doing the best approach to reach your goal?
If you are planning on running a marathon, then great, this is perfect. But if you want to lose fat, there may be a better approach.
I'm not saying you can't get abs with this exercise and nutrition program. But what is your goal?
Is your goal to get the body of a marathon runner? Or is it to get the body of a fitness model or close to it?
If you answered fitness model, then why are you training like a runner to get a fitness models body? Or if you're doing another program, are the workouts and nutrition aligned with your goal?
Everything in your exercise and nutrition program should be geared towards getting you to one goal at a time.
There are specific things that happen to your body during specific activities. I'm not going to give you science part in this article. If you really want to know, just email me.
Bottom line, if you want to look like the woman on the right, then ask yourself if your training and eating like her.
Here's how you do it:
- Look up a workout program online or hire a professional to create a program for you.
- The program should include: exercises, how many days to workout/rest, number of sets, number reps, amount of weights for each exercise, how often to measure, which methods of measurement to use
- STICK TO IT! Consistency, hard work, and perseverance are the only way you will get the result!
Key Number #3
- HOLD YOURSELF ACCOUNTABLE TO THE PROGRAM YOU CHOOSE
In the end, it doesn't matter which workout program or diet you choose if you don't stick to it. Accountability is crucial to seeing success in any endeavor. I'm not just talking about fitness.
The value of having a system of accountability is to keep you going when times get tough. This is especially important if you have been out of an exercise regiment for a long period of time.
The motivation to start is easy. But three weeks in when you're tired, sore, and had a rough day at the office and don't want to go are what the system of accountability is for.
A great mental exercise to do is, "The Seven Why's?" Ask yourself what your goal is, and then ask yourself why that's important, seven times.
Go deeper each time and find the real reason you want to do this. You may find something out about yourself and why you're really doing this and it will give you powerful and unlimited motivation to hit your goal.
I once had a client tell me the real reason he's doing this now is because he wants to be alive and healthy to walk his daughter down the aisle when she gets married. This is real stuff, real life, and it matters.
Here's how you do it:
- Find your "Why?"
- Put something at stake if you don't reach your goal/go to the gym/whatever your biggest hurdle is (pay a friend $100)
- Hire a professional, find a partner, or join a group so you're not doing it alone
The plan to get there is actually extremely simple. The difficult part, and why the rare few reach their goals, is that it takes an incredible amount of discipline and commitment to stay the course.
But if you find the right program for you and stick to it, I know you can do it. Keep it simple 1) Track your food 2) Find a program 3) Stick to it.
I'll be releasing another article with my exact workout program and nutrition guidelines and will documenting my own body fat cut so you can see how I'm doing it.
If you have any questions about anything fitness or otherwise, email me at email@example.com. I hope this helps, thanks for reading!