Let’s look at some reasons why reaching your goals is hard.
Getting in shape is not an easy task. Many people want to take shortcuts and lose weight as fast as possible. Yes, you will lose some weight in the short term but we know that this isn’t a sustainable approach and often leads to the person regaining all the weight they lost. The key to successful body transformation is creating healthy eating and lifestyle habits that can be maintained long term
Most likely, if weight lose is attained very quickly, severe dietary changes must have been done. This makes it very difficult for you get enough nutrients into your system to have an adequate level of energy, recover properly and balance your hormones.
We recommend a different approach. Set up your mind for the long game. Please refer to our blog post regarding setting up realistic goals. Stay focused on the long term and focus on the journey.
Strength training has been known to be the most effective way to build lean muscle mass, strengthen your connective tissues (ligaments, tendons), and increase bone density.
Many times, people choose to change their workout every time they workout, often this is to combat boredom or to create “muscle confusion”. Unfortunately, this isn’t the best way to get your body to adapt.
Progressive Overload is one of the main scientific principles of strength training. We must gradually expose the body to a greater and greater stimulus in order for adaptations to occur. This is easily accomplished by adding sets, reps, or weight (not all at once!) week by week and workout to workout. Using the same program consistently for weeks at a time allows us to quantifiably measure progressive overload in a systematic fashion to keep the body adapting and progressing. When we see gradual increases in sets, reps, and/or weight lifted we know that we are getting stronger, building muscle, and burning more calories.
We realize performing a program diligently for weeks can be a bit monotonous but feel that making actual measurable progress is well worth it. At the end of the day, getting optimal results is what we are all after, and it’s why we use proven scientific techniques to accomplish this task.
Your nutrition should be a priority if you want to get in shape. We don’t believe in crash diets, or supplement based diets, we simply believe in a balanced nutrition approach.
Portion control is the first step, but before you take away calories, make sure you’re eating enough food on a daily basis to fuel your workouts and keep your body healthy. Next you want to look at what type of food you’re eating on daily basis. We recommend keeping a journal and see how many times you’re eating processed food or high calorie / low nutrient foods. Then, find a substitute that is more nutrient dense (it will also be lower in calories most likely!). Try that for 2-3 weeks and see what happens.
If you’d like to learn more about how much you should be eating check out this post from our blog.
Getting in shape is no easy task. That is why you need a support system/group. Surrounding yourself with like minded people will help you stay on track and keep you motivated. If everyone you live with at home is eating differently than you, this can make sticking to your new healthy eating habits very difficult. You will have to come up with strategies and a plan to keep you on track despite all the people around you eating differently. This might include meal prepping your food ahead of time or eating at different times than everyone else.
Progress will not be linear. Make room for some failure.
Life as you know is not perfect. Therefore is it impossible to expect that everything will go perfectly and you’ll be 100% compliant while you’re trying to lose weight. Some days you’ll hit a home run and get all your healthy meals in, other days life will get in the way and you’ll struggle. You don’t have to be 100% perfect to get results from your diet or exercise program.
If you can be 90% compliant you’ll be doing great. The key is to plan and prepare as much in advance as possible so you have a back up plan when life goes a little sideways. This way you won’t go off track for too long and can continue making steady progress. Having this mindset will also help you not beat yourself up to much when you can’t be perfect.
The trick is not to give up. Keep in mind that it is a long term process. Get back on track ASAP and don’t beat yourself up. Instead focus on making the next meal, the next day, etc. better than the last.
Your T2X Team