If you want to achieve long-term fat loss, losing body fat simply CANNOT be your goal all year round.
In fact, if you focus on it 52 weeks per year, you are destined for a lifetime of frustration, struggle, and emotional highs and lows. Even worse, you will ultimately fail—that I can assure you.
Why is this so? Well, significant fat loss requires intense discipline, focus, sacrifice, planning and effort. It’s next to impossible to sustain peak levels of all of these qualities for months on end.
Eventually you will have a weak moment and end up falling off the wagon. Guilt will kick in shortly thereafter, and you’ll be begging for Monday morning to arrive so you can start the madness all over again. Thus begins the lifelong cycle of gaining fat and losing fat that keeps so many people helplessly trapped.
If you step back and take an objective look at this scenario, you will see how ludicrous it is to put massive amounts of grueling effort and psychological energy into something and have nothing to show for it. But most people do it anyway—for it’s all they know.
To counteract this inevitable cycle, many “experts” have recommended following a moderate diet plan. They propose that since a moderate plan wouldn’t be too restrictive, one would be able to sustain it as part of a “healthier lifestyle”.
This is all well and good, but unfortunately “moderate plans” suck for kicking body fat in the ass. In other words, following this course of action will leave you with a plan you can actually pull off for the long term, but one that is relatively ineffective. So again, you’ll get nowhere.
The good news is that you don’t have to experience these all too common paths to guaranteed failure. There is definitely a better way—a way that actually works!
After working with fat loss clients for over 20 years, I have learned massive amounts of invaluable information about what works and what doesn’t. In that time, there have been two simple lessons that keep coming up again and again:
1) Significant fat loss requires an all-out war against body fat.
In other words, if you have a propensity to store body fat, you cannot half-ass your way to success. Taking the stairs instead of the elevator and breaking your cookies in half just ain’t gonna cut it.
Instead, you’ll need to literally force that fat off of your body using every available resource. This means no cheating on your diet, no missing workouts and no deviating from the plan.
There can be no exceptions to this rule. It doesn’t matter what event you have to attend—plan in advance and eat before you go.
You see, every time you cheat, you set yourself back. You can diet and train all week but if you blow it on the weekend, your net result will be nil. You will just be spinning your wheels at best.
Does rule number one seem cruel? Too difficult for you? Well that’s the reality, folks! But don’t get discouraged. Read on, because Rule Two makes the seemingly impossible Rule One totally doable!
2) Nobody can maintain the required level of discipline and focus for more than 12 weeks at a time.
This fact may sound hindering to your progress, but it is actually extremely helpful.
Because of Rule Two, you should decide in advance how many weeks you will be waging war against your body fat (see Rule One).
Generally speaking, a serious fat loss phase should last between 4-12 weeks. The amount of time that this phase will last should be dependent upon how much fat you’ll need to lose, future plans/commitments and your personal level of discipline.
See, when you have a start and an end date, it is much easier to stay focused and not let anything derail you from your plan.
A strict fat loss phase is not a lifestyle! It is a temporary plan that requires all of your energy and effort.
After you finish your 4-12 week phase, you’re halfway there. Now it’s all about maintenance. The beauty of a maintenance plan is that it is not as strict or rigid as the fat loss phase needs to be.
A maintenance plan is essentially a healthy lifestyle. It will still involve training and eating healthy, but now you can enjoy an occasional cheat meal.
I recommend the 90% rule for maintenance. 90% of the time you’ll be eating perfectly and 10% of the time you have the option to loosen the reins.
Adhering to these two simple rules will not only ensure that you get to your fat loss goal as quickly as possible, it will also safeguard you from gaining the fat back.
Statistically speaking, 95% of all dieters fail. My clients make up the 5% that don’t. A big reason for their success comes from following Rules One and Two.
So don’t make this process any longer or harder than it needs to be. Accept the reality and get your mindset onboard. In 12 weeks, you will have accomplished what most people fail to accomplish in a lifetime—a lean, healthy physique that is here to stay!
If you like this post, please hit the “like” and “tweet” buttons below. I appreciate it!