The Fat Loss Results Ladder

A few years back when I decided I was going to commit my life to ripping fat off people and getting them as close to athletic status as possible, I began to wonder if one thing was more important than the other.

See most people fail at fat loss attempts due to a perceived lack of time.

They do have time but the perception is there.

I needed a way to prioritise certain elements to deliver fast results in the short-term to buy me time to change these perceptions.

Unfortunately the world is impatient especially personal training clients.

Man they can get nasty if those pounds don't come off immediately!

I got inspired by Alwyn Cosgrove's 'Hierarchy of Fat Loss' but since then I've developed a comprehensive list of my own.

This is the 'Fat Loss Results Ladder'

A lot of these I struggled to prioritize over another as my truthful answer is 'Do them all, now!' if you want great results.

However, there is some kind of logic to this which pretty much goes...

Mental stability --- Nutrition --- Intense training --- Recovery --- Tweaking

If you are struggling for results, then work your way down the ladder, ticking them off as you go. If you hit one that you are not adhering to, sort it out immediately and you will more than likely see results. If not move on to the next and the next.

1 - Set STORM goals which have solid emotional attachments

Specific, Timed, Operations-based, Relevant, Measurable.

Have you made sure you qualify for these goals and you know exactly what is required of you?

Are you willing to pay the price for this goal in terms of finances, time and sacrifice?

Try the Magic Hundred, like I do- it's revolutionised my approach to life!

2 - Eat lean protein, vegetables, healthy fats 95% of the time

This means eliminating coffee, alcohol and all processed sugars - FULL STOP.

3 - Perform heavy resistance training and / or metabolic resistance training,
involving all muscle groups 2-3 times per week

I prefer metabolic weight training as found in the Fat Loss Action Blueprint. It's fun, it's intense and it delivers great conditioning at the same time!

4 - Perform high intensity interval training and or sprint interval training 2-3 times per week



200-400m sprints are optimal if going by distance.

Alternatively, use time e.g 1 minute hard, 2 minute recovery pace x 8

5 - Drink 30-50ml of water per kilo (2lbs) of bodyweight every single day

Water has more power than Barack Obama - it rules EVERYTHING in your body.

6 - Eat 70-120g of lean protein every day

Small ladies towards 70g, big lads towards 120g

7 - Eat a protein based breakfast at home, everyday



Use eggs where possible or a good protein supplement, but try to avoid sugarry cereals even the 'healthy' ones which aren't such as Special K.

If you don't know how to make healthy breakfasts get 'Cooking For The Fitness Lifestyle'

8 - Make sure you really are busting your butt and sweating hard in your training sessions

You should struggle to finish a session - this means not giving up at the first sign of lactic acid!

Get a training partner who is fitter than you to make this happen!

9 - Ensure you are cutting your rest, adding weight or adding reps every single week

Sessions should get harder and more intense as you progress not easier!

10 - Restrict carbs to only after training sessions for recovery

Refuel your muscles ready for the next session, then let your body feed on fat at all other times.

11 - Fast 1-2 times per week for 24 hours

I do this regularly following the EatStopEat program.

I drink nothing but water for 24 hours once per week, which minimises my body fat and helps me clear out the few chemicals which do enter my body!

You'll love this program and it may just change your life and body - that's how much I value it.

12 - Make sure you are totally focused on short and intense rather than long and moderate paced aerobic exercise

Forget aerobics and long-runs. They're so 90's (said in high school cheerleader style).

13 - Add 10-15 minutes aerobic training at the end of each session

Intense training releases fatty acids into the bloodstream. Moderate paced cardio can then help burn this instantly.

Get to bed before 10.30 at least 4 times per week

14 - Have a deload week every 4 weeks to allow muscle recovery and regeneration

Recovery is where the magic happens. Constant bashing of your body will lead to backwards steps rather than forwards

15 - Make sure you are mildly (or very) anxious before training

Your last session should have you a little nervous about the next - believe me it's good for you as you know you're training hard enough!

16 - Eat only organic food

Less chemicals in the body mean less fuzz to prevent your internal systems working as they are designed to.

17 - Add fish oil supplements

Strong evidence to suggest this can help burn fat and keep everything healthy.

18 - Forget the irrelevant stuff!

Forget about very minor issues like walking up stairs instead of the elevator, chasing the dog around the park, chewing gum, drinking ice cold water etc!

Too much time is wasted on the things that account for such a small amount of calories that it doesn't really make any difference!

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There you have it - the Fat Loss Results Ladder from Storm Force Fitness.

If you are tempted to skip rungs because they don't suit you, you have the answer right there to your fat loss problem!

You must be willing to make changes if you want to see changes.

The key - GET ON WITH IT!

Jon

Resources to help:

Magic Hundred - Goal Getting



Fat Loss Action Blueprint



Cooking For The Fitness Lifestyle



Eat Stop Eat - Intermittent fasting for fat loss

Storm Force Fitness is launched!

The day has finally arrived.

Storm Force Fitness has been launched! Phew!

For me it's a combination of relief (after thousands of hours of research, design and stressful weekends), excitement at being able to change the lives of thousands of people around Britain and the rest of the world, nerves from not knowing where this unique website will take my life and pride. It's hard not to be proud of yourself when you finally achieve a dream which has consumed your life for the last 18 months!

I believe Storm Force Fitness will provide everything you need to finally break the constraints that have stopped you from having a body your not just happy with, but delighted with!

Having seen the systems work wonders with my personal training clients, I know that the only thing that will stop it working for other people is their commitment and desire to achieve the goals they set themselves.

This is finally my chance to drag people away from the soul-destroying, fruitless commercial gym mentality and create a community which thrives on achieving personal goals and seeing visual changes which amaze themselves and those around them!

Ever since qualifying as a trainer, I have strived to find ways of training and coaching people both mentally and physically. I was seen as rather disruptive at my first job in a commercial gym simply because I refused to accept the practices employed which were designed NOT to get people results as advertised, but simply to bulk up membership numbers.

As a person who thrives on challenges and ambition, it became impossible to work in such an environment watching people blindly wasting hours with training which would never, ever get them anywhere near the body they were hoping for.

Fast forwarding 18 months and I find myself at a major turning point in my life! Where Storm Force Fitness will take me is in my own hands I guess. I don't believe in luck - I believe if you have good intentions behind everything you do then you will achieve the success you deserve!

This mentality forms the very spirit of Storm Force Fitness. If you aren't achieving your health and fitness goals whether it be weight loss, 10km running or anything else, a lack of results is down to you. Don't look for excuses why it hasn't happened - look to future and find reasons why it CAN.

The only thing left to say at this point is get straight to Storm Force Fitness and have a look around. Keep coming back to the blog where I promise to post nothing but the truth when it comes to fitness. If it works, you'll find it here. If it doesn't work, I'll tell you why. Right here!

Good luck with all your goals - you know who to ask if you have any questions!

Jon Le Tocq