Weight Loss Needed Please Help

Recently I posted about the success of one of my clients (you can see that here) and an old friend from high school messaged me on Facebook in response.

Check it out, it just may help you on your weight loss journey…


Q: Hi Tony. Good job with your clients like Ramiro. I would like those results but you’re in Vegas and I’m in Seattle. Any ideas?

A: What’s up Ben!

Here’s what I recommend:

1. Start with a realistic goal and set a timeline. For example: 40 pounds weight loss at 2 pounds per week is a 20 week goal. Keep in mind it doesn’t have to be weight related. If you set a goal to X pushups, situps or pullups in a minute or run a mile in under a certain time, weight will come off too.

2. Get a plan (you can even follow my free workouts here), do it religiously and switch it up every 4 weeks so you don’t plateau.

Remember 20 minutes of something is better than 0 minutes of nothing. So rather than skip a workout, do something.

The plan should be realistic. If you aren’t gonna do 4-5 workouts a week dedicate yourself to 3.

3. Add one new healthy nutrition habit every 28 days. This could be drink 80 oz. water daily, eat 5 servings of vegetables a day, eat a lean protein with each meal, or simply take a multivitamin and a fish oil daily. Start with the easiest one first. It will become a habit in 28 days if you’re doing it 90% of the time. Next 28 days add another.

Don’t worry if you eat bad from time to time as long as you’re doing your one new nutrition habit it was a good day.

4. Make it into a game. Get a calendar and mark a “/” every day you workout and a “\” every day you follow you new nutrition habit”. You should aim for “X” most days, which means you did both.

5. Give yourself a prize every 4-6 weeks, if you get the “X” 90% of the time. This could be anything. Mine was a new heart rate monitor watch… also give yourself a punishment for getting less than 90% of your “X”s marked off. This could be anything you don’t want to do. I hate long runs so a 4 mile run for me would be punishment.

6. Finally, hold yourself accountable. Tell a friend your goal, reward and punishment. If you fail, have them witness you doing your punishment.

If you need further help, let me know.




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