Are you getting results?

Are you frustrated with putting hours and hours in the gym and not getting the results you want? If so, read on…

We are now in the second week of the new year! Can you believe it? A lot of people have already quit their new work out programs that they just started a week ago!

In fact, most people quit their programs before they ever see any results! The problem is that most people think that they can just go to the gym and do “something” and they will get results. Well that’s not true. You have to have a plan, then put your plan into action, and be consistent day in and day out.

The goals that I hear my new boot camp members telling me they want to achieve would take several weeks if not months to achieve. So you have to give yourself a reasonable time to reach them. Besides, you didn’t get out of shape in a month or two, let a lone a week or two. Try creating mini goals or milestones to reach.

It is much easier to stay focused for 6 weeks than 6 months! And 2 weeks is easier than 2 months! I personally take it week by week. If I meet all of my goals for that week then I reward myself. Like last week, I was perfect with my diet all week long, so I rewarded my self by eating whatever I wanted Sunday during the NFL play off games. If I would of messed up during the week I would of punished my self by eating healthy on Sunday too.

So what makes up a good plan? I have 4 things that I consider when making a fitness or fat loss plan.

1. Goals and Motivation- without these two it is highly unlikely that you will achieve anything. If you are just going to the gym and hoping something good happens, it won’t.

Know exactly what you want to achieve. I create mini goals that if you were to add them all up, it would equal my big goal! Then I figure out why I want to achieve that. Once I know that, there is nothing stopping me! I am on a mission. I set a deadline to reach it and do everything I can to reach it. No excuses! No I tried, only I did my best!

2. Nutrition- There are a lot of “diets” out there to choose from. And for the most part, they all work to some degree. The best one is the one you stick to and follow through with. Me and Jessica are always trying new programs.

We just started the Total Wellness Cleanse that I was promoting last week. Today is day one of the cleanse. So far so good. I like the concept and it makes sense. I will let you know how it goes.

The point is… If you are going to do a diet, do it right, commit 100%. Most people do them half way and then when they don’t see any results blame it on the diet.

The bottom line is not matter what diet you choose, you have to burn more calories then you are consuming or you will never lose weight.

3. Resistance Training- To have a well balanced and long term weight loss plan you have to include some type of resistance training. Resistance training will help increase your lean body mass. Lean body mass is “active” tissue which means it requires energy to have it.

The more “active” tissue you have the higher your metabolism will be and the more calories you will burn all day long. A good resistance workout can keep your metabolism up for a good 2-3 days!

You don’t have to use weights. You can get a great workout in using just your body weight. Click on my youtube banner on the right hand side to see some videos if you need some ideas for you workouts.

4. Cardiovascular Training- You have to have some type of cardio in your workout plan. Not only is it important in building a strong heart and veins it will also help you burn off excess calories and body fat.

You don’t have to spend the majority of your workout time doing “long, slow cardio”.  I reccomend doing short burst of 100% effort followed by a short rest period. You only need about 20-40 minutes of this type of cardio 3-5 times a week.

This may sound like a lot to consider or may be a little overwhelming. I am willing to give anyone that wants one a free consultation to come into my office and talk about there fitness or fat loss plan. We will go over your goals and motivation. We will even take your weight, measurements and body fat to see where you are, so we can help you get where you want to be.

We will go over your diet with you. We will help you pick one that you can do and fit into your busy schedule. If you don’t want to diet we will give you some tips to make healthier choices to help you in your fat loss program.

We will also go over your resistance and cardiovascular program to see what changes you can make to make them more effective.

To take advantage of this free offer just give me a call on my cell phone at 443-226-6799.

I will also give a free week of boot camp to any one that comes in for a consultation. Boot Camp is a great way to get both your resistance training and cardiovasclur training done, all in one hour.

So if you haven’t made a plan to reach your goals this year, now is the time to do it! I have given you some guidlines to follow and I am here for you if you need my help.

Leave me a comment below letting me know what your plans are this year!

Talk to you soon,

Jeff