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

Unemployment, fitness and how to fight back!

To follow on from my post about obesity affecting employment chances, the BBC has now announced that unemployment levels in the UK have now hit nearly 2 million.

Crap. that's not good.

Unfortunately there is no magic solution and no-one really knows which way to turn.

However, as ever we need to keep focused on the positives in to get out of this rut as soon as possible!

It won't be easy and will require effort and a radical change in thinking and approach for many people.

Unfortunately it takes times like these to give people the kick up the backside they needed!

It's human nature to get comfortable! We always act in ways which make our life easier and seek the easiest route wherever possible!

There's nothing wrong with this but as always, when the tide turns, those who have not built themselves on solid foundations are the ones who come crashing down first.

At times like this, pretty much everybody suffers but those who have crystal clear goals, beliefs and mindsets about who they are and what they want to achieve.

This helps them not to panic but stay on the same path.

It may require slight detours to cope with the dramatically different scenarios they face but essentially they are headed in the same direction.

The same applies to your fitness.

You will suffer injuries, illness, bad days, good days and wonder if you are making the progress you want.

Only with clear goals and a rock-solid plan can you answer that and make any necessary changes to ensure you are.

Don't expect an easy ride or for everything to go well all the time - as we are finding out in these times, life doesn't work like that!

On a personal level I follow the Magic Hundred program which has been fantastic at keeping me focused on specific goals in business, fitness, health, education and relationships.

Every time I get frustrated I check through my Magic Hundred list of goals and it soon becomes clearer what decision I need to take to keep moving forward.

Next thing, you can be assured something good comes my way and I continue to move forward rather than sitting in a big hole wondering which side to try climbing up!

If you are in a situation where you have no idea which way to turn DO NOT just try to fumble your way out.

You will be left frustrated and having wasted a lot of time, you'll probably be in even more of a panic.

Start with the best goal setting program I've ever found and the rest will simply slot into place.

Just trust me on this one!

Jon

PS I can't recommend this enough honestly. The Magic Hundredhas got me laser-focused and steaming forward with all areas of my life!