6 Random Thoughts on Fat Loss...

I'm feeling a little spicy today, so I wanted to throw some random stuff at you. 

Here are my top 6 random thoughts on fat loss...

1. Nutrition Matters More Than You'll Ever Know

Yes, it's that big. There are many benefits of exercising, as we know, but you could reduce your body fat simply by dialing in nutrition.

You create a double-edged sword when you add in exercise, but you could change your body just with nutrition. 

The interesting thing is, it doesn't go the other way. You can't JUST exercise and expect to see results when it comes time to fat loss. You have to make changes in nutrition. 

2. Change Your Nutrition The Same Way You Save For Retirement

How does a contribution to a Roth or a 401k, work? 

You contribute a little each week, each month, and each year. 

It's the cumulative approach that allows you to have a solid retirement base when the time comes. 

You wouldn't expect to be 55 and start saving for retirement. 

Nutrition is the same way. 

Write down the top 3 things that you know you need to change about your nutrition. 

For example...

1. Night time snacking

2. Weekend portion control

3. Higher protein consumption to keep me full

Now pick one. 

Yup, just one. 

Anyone of the three, but pick one. 

Now focus on that one, go all in on that one for 2-4 weeks until you've crushed it. 

Then contribute a little more by adding in a second habit.

But that doesn't mean you can't stop doing the first one, just like you wouldn't stop contributing the initial amount to retirement. 

You stack them. 

Keep stacking them. 

12 months later you've totally transformed your nutrition. 

3. Sleep Matters...A LOT

I like to shoot for 200 hours of sleep per month.

You know the compounds of poor sleep...

Too tired to pack a lunch so you eat like crap.

Too tired to go to the gym so you skip a workout.

Too tired to be productive so you stress out that things aren't done.

Sleep is right up there with exercise and nutrition to complete the triangle of fat loss.

4. Frequency Is King..and Queen

Assuming what you're doing is safe and causing you to sweat, frequency matters more than what exercise you're doing. 

I would rather see someone do 3-4 days a week of push-ups, squats, and planks for 20-30 minutes each day, CONSISTENTLY each week, then the most perfectly designed, customized to the tee program, 1x per week. 

The reality is this...

There are 168 hours in a week. 

If you want to see results in fat loss every one of those hours matters. 

I'd like to see you sleeping for 50 of them, eating healthy for 110 of them, and sweating for 8 of them. 

Sure, if you have injuries or if you're training for something super specific we can dial things in. 

However, if you're just looking to feel better in your bathing suit frequency is king. 

5. Think in 90 Day Chunks

Don't get too caught up in how today was. 

Sure it matters, but you have 6 other days in the week and 29 other days in the month to catch up. 

Now, you can't say that every day because then you're running out of days to use to catch up  

There will be good days and great days. 

Just try to have more great days. 

Here's how I'd approach it. 

I'd have a super clear WIG (wildly important goal) for the next 90 days. 

I'd break that down into 3 mini goals. 

At the end of each month, I'd see if I hit my mini goal. 

If not, I have to work harder the next month. 

If yes, I know I'm on track for my WIG. 

I'd aim for 200 hours of sleep every month. 

I'd aim for at least 10 workouts every month. 

I'd aim for eating healthy 90% of the time, allowing myself two "cheat" or "treat" meals per week. (Average 3 meals per day x 7 days per week = 21 meals per week. 10% of 21 is approx 2 meals per week). 

Doing the above should keep me on track for my 90 day Wildly Important Goal. 

6. Have FUN Doing It

There have been countless studies, and we see it every day. 

Nutrition Matters

Sleep Matters

Exercise Matters

It all matters. 

What makes the biggest difference?


Ask yourself this question...

Do I see myself doing this (exercise routine/nutrition lifestyle) 5 years from now?

If the answer is no, get off the bus now. 

This is where the real magic is made, and in our opinion, why you need an accountability team and some coaches to help you along the way. 

It all matters, but you need to LOVE the process. 

Exercise needs to be fun. 

You need to enjoy what you're eating. 

You need to fall in the love with the process of getting 1% better every day. 

If you do that, results are guaranteed. 

Those are the six tips that came to me this morning.

What'd you think?

Have a great week! 

I'll be back tomorrow to keep the motivation going. 

1% Better.

Dedicated to Your Success,

Doug Spurling