You will never lose weight in a straight line.
You will have bumps along the way.
What do you do If you don’t see the results you want?
Do you get upset?
Get into a negative spiral?
Does the bottom of the spiral turn into a negative loop?
Do you think, fuck it and have a “cheat day” that lasts for a weekend and a half?
(I know, you’re actually a positive person, this just really pisses you off)
All of that thinking is based on a false assumption.
An assumption that will cause you deep emotional pain the rest of your life unless you get on top of it.
It will keep you fatter than you want for the rest of your life too.
So what is the assumption I’m talking about?
Most of us believe that if we do something,
anything, we deserve to be rewarded.
“I have been working there a year, I deserve a raise”
“I had such a tough week I deserve a wine”
“I was so good at the gym I deserve a chocolate”
Now I’m not telling you to stop drinking wine or eat chocolate, in fact;
I want you to have a beautiful life and enjoy everything It has to offer.
But this mindset will poison everything in your life, not just fitness.
It will stop you from finding joy and doing term sustained success
and the way that you do one thing is the way that you do everything.
So I’ll tell you straight.
You are not entitled to anything.
You don’t deserve to see anything happen just because you tracked your macros for two weeks and went to the gym.
This is the point that people quit or radically change their method
and it’s the worst time to change or to quit.
Success requires sustained effort and discipline.
More importantly, when you focus on things you can’t control you will suffer.
You can’t control your results, you can only control your thoughts, words, and actions.
Second, all it is based on a complete misunderstanding of how your body works. Weight loss is not linear you will not get in the shape you want in the next 8 weeks. You can see an awesome change but realistically it’s not going to be exactly what you want.
But we would not be talking if you were the type who gives up when something requires dedication.
So what is realistic and super achievable?
Women will lose a maximum of 200g per week of fat over a medium period of time (3-6 months).
This equates to about 10kg of fat over 12 months.
When you lose fat at this rate it will stay off,
you won’t rebound and you will stay healthy
This is 10 months of measurements from one of my girls.
Her weight has jumped around heaps, if she quit or stopped following her program at any of those she woukd have missed where she ended up 10kg lighter and looking amazing on stage.
She lost about 270g of fat per week which is much better than most people can expect to achieve. She has been eating between 1690 and 2300 calories too.
I’m looking forward to telling her story soon!
The rules are different If you have more body fat to lose
If you’re over 25% you will probably lose fat quicker.
If you’re around 20% body fat the 200g a week rule is probably right for you.
If you’re under 18% body fat your results will probably be slower.
If you have had a history of extreme dieting or obesity
i.e. eating under 1600 calories + exercising multiple times a week
you have maintained +25% body fat for 6 months or longer,
your results will probably be slower than that because having high levels of body fat is a sign that you are prediabetic and your hormones.
All the unscientific and plain dangerous crap you have learned from the fitness industry and your insecurities are screaming at you.
They are telling you to cut your calories and train more.
Look, I get it.
Eating 1200 calories and doing heaps of cardio worked for you in the past but the chances of it working in the future are small and getting smaller because you have done damage to the systems that keep you healthy.
That’s why so many women who starve themselves and lose weight,
put it back on PLUS more within a few months.
When you are in a low energy balance your body takes energy out of your immune, digestive, reproductive and hormonal systems.
It eats it’s own tissue (fat, muscle) to keep you alive.
What we are looking for is the sweet spot where you are in an energy deficit but not doing damage to your long term health.
Because we are smaller than boys the window for our calorie deficit is quite small.
That’s why your boyfriend will start to eat better and lose fat more quickly than you. He just has a much bigger window to shoot for. Bastard. 😉
Some weeks you will lose fat and your weight on the scales will go down.
Some weeks you will lose fat and the weight on the scales will go up.
Some weeks you will gain fat and the weight on the scales will go down.
Some weeks you will gain fat and the weight on the scales will go up.
Most of the time you won’t know what has happened in a week but over period of six you can months you can lose 10kg and look amazing in a bikini
The only way to get results is to train for six months so that you can actually see them.
Now if you’re in The Sports Model Project and using our method you will have a pretty good idea of where you’re at but even then, week to week it’s really hard to know accurately.
What do we know?
We know that over a period of six months you will lose body fat, if like my client
- You eat enough protein, carbs, fat and fiber
- You train 3-5x per week
- You get on top of your emotions (we like to call emotion “stress” these days)
- You get a decent amount of sleep each week
- Your digestive system, immune system and endocrine (hormones) are healthy and functioning well
Have been training hard for the last few years?
Are ready to transform your mindset, your health and your body
Do you want to go to the next level?
Click this link and jump the queue into my team
Love and light
#1 Miss World WBFF Fitness Diva
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