- So when we look at surveys asking people
what they wanna change in their life,
fitness goals usually rank on top.
Whether that's do exercise more, lose weight,
or eat healthier,
the sad reality is that the majority of people
who set those goals never actually reached them.
They might be on track for a few weeks,
maybe even a few months,
but all bad habits take over and they end up nowhere.
And that's why in this video,
I wanna share with you three tips
that will help you to finally see results
and get that breakthrough
so you don't end up being one of those
that feeding the statistics.
So you can be among the minority
that's able to set their goals and reach their goals.
So let's get started.
The first tip that I have for you
is especially important when you're creating your diet.
What I'd like you to do
is apply something called Gall's law.
Gall's law states that all complex systems at work
have evolved from simpler systems that work.
In other words, you don't want to fall for the trap
where you're trying to create
a very complex diet from scratch.
And unfortunately,
I do see a lot of people falling for that trap.
They buy 10 different cookbooks with 150 different recipes.
Everyday, it's two hours in the kitchen experimenting,
trying to create this fancy food and these meals
that look really nice in Instagram.
And then they end up getting overwhelmed.
They end up struggling with consistency
and they start falling off track
because it's just too complicated to stick with.
Instead, what you should do is create what I call
a Minimum Viable Meal Plan.
So you pick three or four healthy foods
for each of your macronutrients
and you just create a plan from that.
For example, let's say you got a 2000 calories per day
to be in a calorie deficit.
And you wanna get 160 grams of protein per day
and you struggle with getting that amount of protein.
Well, 160 grams of protein per day is two whole eggs,
400 grams of cottage cheese,
250 grams of real chicken breasts
and two scoops of whey protein.
It's as simple as that.
You don't need to make it any more complicated.
It doesn't have to look pretty on Instagram.
You run with this for a while.
You master consistency.
You gain some momentum.
You're tracking into MyFitnessPal.
You're comfortable with that.
And then you make it more complex over time.
The same would apply to your training.
The same applies to your sleeping habits,
your walking habits.
Start with a foundation that works
and then just iterate from there.
Now the second tip that I have for you
is to make sure you prepare yourself for the inevitable dip.
The typical fitness story goes like this.
You have Joe who starts a new program.
Whether it's lose fat or build muscle, Joe is very excited.
Everything is new.
He's learning a ton.
Motivation is high
because he's seeing lots of gains in a scale.
That water weight dropping,
lots of strength progression as well
due to a lot of new exercises.
In general, everything is going perfectly fine.
But then, in a couple of months,
Joe hits what Seth Godin calls "The Dip."
It's that point where you no longer have
that early motivation.
The honeymoon phase is over.
And now things got a lot more difficult.
And because of lack of motivation,
everything feels like a chore.
You have to expand so much energy
to get yourself to do even the basic things.
And the progress is not as fast as it was before.
You're barely progressing.
You're not sure if you should change something.
You're not sure if it's supposed to be like that.
You're wondering what's going on.
Why is it so difficult?
And it's in between where it becomes a habit
and after you finished the honeymoon phase.
So you're in the middle there
where you have to expand tons of discipline,
organizing yourself,
investing lots of energy into this
to just stay in the game.
And this is the great filter.
This is where a majority of people quit
and give up and fail.
And if you can push through with this,
you will ultimately get to that level
where it does become easier.
But unfortunately,
majority of people never really pushed through.
They don't understand that dip is a part of the journey,
and not just the journey into getting a great physique.
This happens if you wanna get some career success,
some other life goals, wherever you wanna go,
if it's worth getting to is gonna have a dip,
and you're gonna have to push through.
So when you're starting your journey,
remember, there is a dip coming.
It's inevitable.
You wanna make sure you mentally prepare for it,
that you're okay with changing your program if you have to,
that you're hitting the like button below
to get ready for it,
that you're also committed
to consistency and learning no matter what,
that you will adapt, you will push through.
You will do whatever it takes to get stronger,
to get better, to get through the dip on the other side.
And there is that light in the end of the tunnel
if you keep going, if you keep learning.
And that is really that process
of creating a sustainable, healthy lifestyle.
Now, my tip number three
is to go at your own optimal pace.
Most people overestimate
what they can do in one week of dieting
and they underestimate what they can accomplish
in one year of consistent training and eating right.
I see the same guys, year after year, going hardcore,
1700 calories, keto, intermittent fasting,
six, seven training sessions per week, going hard in cardio,
and what ends up happening is three to four weeks later,
they fall off track
because their approach is completely unsustainable,
but they think it's a willpower issue.
And then after a few weeks,
they regained a little bit more motivation.
They get back into it.
Now, they feel like they fell behind.
Now, they go even harder.
And what they're trying to do
is replicate something they saw on social media,
or some guy told them that it can go at that rate
instead of looking at what they can actually sustain.
And of course, when they go even harder,
that leads to even more slip ups, even more inconsistency.
Eventually, they burn out and they fall off track.
You don't see them for six months or a year.
And instead of doing this,
instead of falling into this cycle,
you want to go at your own pace.
Give yourself permission to take the time required
to reach your goals.
If you have 30 pounds to lose,
give yourself 30 weeks to do that.
Give yourself 35 weeks.
I know it sounds like a lot,
especially when you compare to social media
where everybody seems to be dropping 5, 6, 7 pounds
of fat in a week,
but that doesn't matter.
You matter, and your own journey.
Look at your own track record of success.
If you've been failing,
now is the time to give yourself a chance to succeed
instead of trying to get this done in two months
just to end up failing every single time.
Five years from now, when you have your ideal lifestyle,
will it even matter that it took you
an extra couple of months to get there?
And look, sometimes the disciplined thing to do
is to pace yourself.
It is to take the more patient approach.
I know a lot of people that go hardcore for three weeks
because it gives them a perfect excuse for why they failed.
"Oh, you know, I gave it my best
and just this is not for me."
Let's get that excuse off the table.
Let's do it the right way, meal by meal,
workout by workout,
day by day, week by week, month by month,
focusing on consistency,
focusing on sustainability and improvement over time.
And what's gonna help put all those three things
is hitting that subscribe button below,
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Details for coaching if you wanna work with me,
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Also gonna leave another video here for you to begin
that's gonna help you a ton on your journey.
Check out that video
and I'm gonna see you right there.