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Extreme Training: Real Fat Loss 3
Written by James Faber
June 22nd, 2010
Categories: Diet and Nutrition, Extreme Training
Weight
Permanent Fat Loss Requires Strategic Planning.
In the last installment of this series, Extreme Training: Real Fat Loss 2, the importance of maintaining a Food Journal was discussed. The basic idea is to record everything you eat and drink for at least a week. The reason for this is in order to make effective changes it is important to know what you are changing from. Improvement requires that you understand the dietary and exercise habits that contributed to your current situation (good or bad).
To Recap, Step One is to maintain a Food Journal.
Step Two is to Write a Diet History. This step can be as detailed or general as you want. Keep in mind that the more information you have, the easier and more effective it will be to create a Permanent Fat Loss Program.
Your Diet History should be an overview of your eating habits and to the extent you can remember, the changes in your Body Composition over time. For example, if you tend to gain weight in the winter and then lose some of it in the summer, this is important information to be aware of. In very simple terms try to figure out what you do differently at certain times of the year. It is possible that you simply play a sport in the summer, or do more activities outside while your diet remains relatively stable.
It is also possible that you will discover that in periods of stress you tend to gain weight (or in some cases, lose weight).
Keep in mind that you are looking for trends in your body composition over time. For example, if you identify that you only gain weight when you stop exercising, this is obviously critical information.
It is also helpful to recall and record times when things were going well. Times in your life when you felt great and were happy with your fitness level and condition. Try to remember what you were doing then, what your diet looked like, what your level of physical activity was.
Think of this information as signposts which will help direct you to your Fat Loss Objectives.
Once you have compiled all of the information you can, it is time for some Self Reflection.
The following list of questions can help guide you through this process:
1. Was there a time in the past when you were committed to a particular fitness objective and succeeded?
2. If so, what happened to change your committment?
3. If you have been unable to achieve a certain desired level of fitness, what would you say were your major obstacles or set-backs?
4. Why is it important now to achieve a certain fitness level or body-fat percentage?
5. What, if anything, has changed in your commitment level to your goals?
There are no right answers. The point of this exercise is to find reasons why achieving your fitness goals and body-fat levels are important to you. Important enough to take action to change certain aspects of your life.
If you are committed to living a healthy lifestyle, there should be nothing that stands in your way. Nothing should be more important than your health. Your health is your life. If you believe this and have an image of what you want to achieve, nothing should stand in your way.
In fact, the only thing that stands in the way of most people’s self improvement goals is themselves.
Without going into why people often become their own worst enemies – that is a topic for another time – it is enough to understand that if you exist in one shape, you have the ability to exist in another. In the end, it is up to you to make the small changes that will lead to great improvements in your health and condition.
One last point before we move on:
We are all Growing Older. What Worked in the Past may not Work in the Future. Just as everyone of us is a unique individual, over time we continue to change in our own ways.
That is Life. And, that is something we can deal with.
Go through the Exercises in this article and really try to connect with what it is that you want to accomplish. Knowing your individual history can help you prevent making the same mistakes again, or improving on something that has worked in the past. Information is Key.
In the next article we will outline the steps required to build and put into action a Permanent Fat Loss Strategy.
If you found this article helpful or have any thoughts, please leave them below.
Enjoy your Training and your Life!
what if you drank to much ass gainers fuel over a 20 year period and you have 60 pounds of fat in your ass?!
That is a very interesting problem, one that I have seen before and one that demonstrates the dangers of certian weight gain supplements. The solution is simple.
SQUATS! Add squats to your workouts 3 times a week, 3 sets of 12,12, and 20. Add 5 pounds per week to your starting weight. Make them “ATF” squats (ass to the floor) which should be easy for you given the extra pounds you carry in that area. And, no more gainers fuel. Also, keep reading this series. Good stuff is coming. Good luck!