Time To Get Real: Do Your Daily Actions Meet Your Body Goals?
Most of my PT clients have some variation of the same goal. I’ll tell you the two most common “requests” I’ve had this week. (Wonder if they ring any bells with you?)
Guys: “I want that kind of fitness-model look…. lean but not shredded…. big shoulders and visible abs.”
Ladies: “I want to look great in a bikini and feel confident in summer clothes. I’d like to have a smaller waist but a great bum at the same time!”
Sound familiar?
I get it. They’re good goals. Who doesn’t want to look better with Summer around the corner?
But are these two goals ACHIEVABLE?
That’s the big question.
Yes, and no.
Yes, anyone can achieve a leaner, more toned body. ANYONE!
But can and will are not the same thing.
So let’s get real and look at the everyday actions you need to lock down if you want to really get bigger in all the right places, and lean enough to have that “fitness model” look.
Only you will know if you’re really doing enough….
(By the way, I’m also going to give you some simple ways to change your habits – the kind of stuff every lean guy and girl do all the time. You can do it too, I promise!)
- #1 Action You Must Do: Sort Your Nutrition
What people think this means:
Cutting out foods, avoiding gluten/sugar/dairy, eating out of Tupperware, and overhauling your existing diet so it’s unrecognisable.
What it really means:
Sorting a smart diet which you can stick to for several weeks (ideally longer) without getting cravings, or cracking under the pressure of low calories. You don’t need to cut carbs, go low-fat, or banish any single food to lose fat. You just need to take in slightly fewer calories than you expend. This calorie deficit (calories in vs calories out) is what makes us lose fat. HOW we achieve deficit is what makes us stick to it!
Try this:
Work out how many calories you need to support your body weight, size, and activity (google BMR and TDEE calculators). Take 500 calories or 10% of the total (whichever is the smaller number). That’s the calories you should aim to hit. Do this for a week or two, then reassess. Track what you eat (use an app like myfitnesspal or a good old spreadsheet).
- #2 Action You Must Do: Stop Wasting Calories
What people think this means
No more booze, ever. No chocolate, icecream, or any treats whatsoever. In fact, all your calories must come from lean protein, boring carb sources, and vegetables. Yep, I now need to eat chicken, rice and green vegetables all day every day.
What it really means
It does make sense to be smart about your calorie allowance if you’re trying to maintain a calorie deficit to lose fat. Some foods are more calorie dense than others. And, sure, alcohol carries a lot of calories. But if a glass of wine or a bit of chocolate is going to help you stick to your diet, then make it fit your calorie needs, and enjoy it.
Try this:
Work out which treat type foods will really help you stick to your diet and stop you from feeling deprived. Then work them into your calorie deficit “numbers”!
- #3 Action You Must Do: Train Consistently
What people think this means:
Engaging “beast mode” and “crushing it”. Training twice a day, doing “fasted cardio”, lifting heavy weights til you can’t walk.
What it really means:
Consistency is key. Train with weights to shape your body and help support your metabolism. Do some form of cardio to keep your heart healthy, and to help create that calorie deficit. But also enjoy life! Train hard when you are in the gym, but don’t mistake how long you’re there for how effective your training is. And as for cardio? Cardio can be anything you enjoy.
Try this:
Work hard whilst you’re in the gym, but don’t waste time. For cardio, try power walks with the dog. Playing footie with your kids. Going for a swim. Riding your bike on the weekends. Designing a fun (and short!) workout with kettlebells, skipping, bodyweight exercises.
- #4 Action You Must Do: Make This Fat-Loss Stuff Your Lifestyle
What people think this means:
Changing everything you do. Becoming some kind of Instagram fitness saint. Eating the same thing every day, turning down social events, becoming a hermit who lives, eats and breathes “fat loss”.
What it really means:
Focusing on those everyday habits which will get you leaner – and keep you leaner and healthier for life. Surprisingly simple stuff like getting more good quality sleep. Drinking more water. Moving your body more every day. Walking more when you can. Getting up out of your seat and walking about or stretching. Eating more veggies. Preparing more of your own food. Making smart choices when you’re out. Listening to your body’s hunger and fullness signals. Trusting yourself to say “no thanks”, “I’ve had enough” or “actually no I don’t want a dessert today.”
Try this:
Choose one lifestyle habit from the list above and work on it for one week. Once you’ve nailed it, add another.
Has this list surprised you?
Still think that Summer body is out of reach? I promise you it’s not. If you want my help with anything in this post, just leave a comment or send me a message – I can help you put together an everyday plan which WILL help you see results. You can do this!