Abraham Lincoln once said…
“Give me six hours to chop down a tree and I will spend the first four hours sharpening the axe.”
I happen to agree with dear old Abe.
That’s why I want you to take some time to get prepared for your upcoming journey. I know you are excited and motivated to start, but believe me, a little bit of planning and preparation goes a LONG way.
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Preparation instructions..
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1) Know the technical aspect of weight loss is about 2 things only
- Consume less calories than you burn each day (create a calorie deficit) – Read more HERE
- Consume enough protein in that new calorie budget so that you preserve muscle whilst losing fat – Read more HERE
Even though we wont be strictly counting calories IN and OUT, its still good to know that this is how all weight loss works. There is no magic formula or perfect routine, so you can stop looking for one. Any protocol that leads you to burn more calories and / or eat less calories (whilst getting enough protein) will work.
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2) Head over to the closed Facebook group and introduce yourself.
Tell us a little bit about where you are at now in your health and fitness journey and what you would like to achieve by doing this program.
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3) Give your kitchen cupboards and fridge a clean out.
Whilst this program is not about eliminating foods or food groups, there are certain food items that might be better out of close reach. I am sure you know what I am talking about, we all have our weaknesses.
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4) Take a before picture and record your waist measurement
- Take a close up selfie of you in your too tight pants or skirt. I’m pretty sure that you have an item of clothing in the back of your cupboard that you are waiting to fit back into ( I know I sure do ). No one but you ever has to see this pic unless you want them too.
- Measure your waist. Smallest point (female) or belly button (male).
- Step on the scales first thing in the morning and record your results along with the date. (optional)
- Post them to the closed FB group if you are game, or keep them for your eyes only, its totally up to you
** These images will never, ever be used without your permission
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5) View the BONUS fat loss video workshop – approx. 1 hr viewing
Password = classroom
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6) Resist the temptation to “pig out” before the program starts
Lets assume that your waist is now 82cm and you would like to get down to 76cm. (very achievable in this program). It would be crazy to over-eat prior to the start of the program, so that your starting point is then 84cm. Its not doing you any favours.
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7) Move more each day
Weight loss happens when you burn more calories than you consume each week.
Your extra homework if you choose to accept it is to burn more calories via moving more each day. This is not about hard exercising, this instruction is simply to sit less, move more during your 16 waking hours each day.
I want you to do this in a way that feels easy, enjoyable and doable.
The feeling behind the action is more important than the action itself.
(you will hear me say that again and again).
There is no right or wrong, there is no magic 10,000 steps to achieve, there are no strict rules. Simply sit less and move more often throughout your day.
Tips.
- Set a reminder on your phone to get up and move or stretch every hour
- Meet up with a friend for a walk
- Walk at lunchtime
- Park further away
- Take the stairs instead of the lift
Important – do not have a reward or compensation mentality for your extra movement. Believe me, the extra calories burnt via movement can be cancelled out in 2 minutes flat by eating more than you need.
#MoveItToLoseIt
- Also read – Fiona lost weight by moving more… A LOT more
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8) You should receive email instructions at least once per week
Sometimes those emails end up in your junk folder. Please check if you have not received one.
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