As I sit down and write this blog post the first month of 2017 is about to come to an end. Let me ask you a couple of questions. Have you ever tried setting a weight loss goal before? Were you able to reach it? Don’t worry you are not alone if your answer to the second question was No. Research has shown that 25% of people abandon their New Years Resolutions after one week. And a staggering 65% abandon them within 6 months. To add to that the average person sets the same resolution 10 separate times without success.
Now if you are tired of trying to lose that same 10, 20, 30 pounds and ready to finally crack the weight loss code then this post is for you. I am going to give you 5 proven strategies that will allow you to finally reach your weight loss goals in 2017.
1.) Keep your goals few in number
When it comes to setting your goals keep them few in numbers. For instance, you may have one or two fitness and health related goals to go along with a personal and career goal. You don’t want to overload yourself with too many. Make sure they are goals that are really going to move you forward in your life.
2.) Create S.M.A.R.T.E.R goals
S.M.A.R.T.ER is an acronym for specific, measurable, actionable, realistic, timely, energizing and relevant. Let’s break it down.
Specific – When it comes to specific you want to really want to nail it down. Don’t just say I want to lose weight, but rather I want to lose 10lbs.
Measurable – You want to be able to measure it so as an example if you weigh 150 lbs and want to lose 10 you can use a scale to measure to see if you reached it.
Actionable – Make sure you can add action to it. For instance, I want to not only lose 10 lbs but I want to get more consistent and work out 2-3x a week.
Realistic – A lot of times I have clients tell me they want to lose 20 lbs in 4 weeks. Is that doable? Sure, but not healthy and really realistic. When it comes weight loss think of losing 1-2 lbs a week.
Timely – It is important that you put a date on the goal. What I mean is don’t just say I want to lose 10 lbs but give yourself a deadline. I like to use 12-week increments ( something I talk about in my book) when I set goals.
Energizing – Set a goal that is going to energize you. Make it be something that is going to get you up in the morning ready to tackle it. Maybe it is for a trip coming up or a reunion. Something that will get you pumped up.
Relevant -Take a look and make sure it is relevant to what is going on in your life. Face it, as we get older are priorities change and although vanity might still be what we aspire to a more relevant goal is to get into shape so you can play ball with your kids without getting winded.
3.) Write them down – Goals not written down are mere dreams in your head. People who write down their goals achieve them 45% more often according to researchers.
4.) Review frequently – Once written down review them often. Out of sight means out of mind. Read them every day or put up sticky notes on your fridge or mirror so you see it!
5.) Share selectively – Share them with someone who is going to support you and keep you accountable. Putting it out there makes you more likely to take action. If you need a group that will hold you accountable you can join my FREE FB group (All About Health and Fitness)
I hope these 5 strategies gives you a better understanding of how to set goals that you can reach. Let’s make 2017 the year it happens for you.
If you need my help with getting started and you want to jump on a call please send me an email at Dave@davemcgarry.com and we can jump on a quick coaching call!
P.S. If you like the blog post above and want to continue to save time from having to search the Internet for fitness tips, motivation, recipes and coaching join my bi-monthly newsletter!
When working with clients probably one of the top 5 questions I get is, “How often should I weigh myself?” I have t admit for some time I steered my clients away from weighing themselves, except for the initial assessment. However, I have since changed my mind and position on the subject of weighing as a tool to measure progress.
I recently read a good article by Page Smathers on the MyFitnessPal blog that looks at, the benefits of weighing in, from a different angle and gets you to ask yourself whether or not, weighing in, daily, weekly, monthly or never will hurt or harm you.
By asking yourself this question I believe puts each individual in the position to determine what is best for them and will be more beneficial and individualized to your situation.
You can read the Paige’s article “How Often Should I Weigh Myself” nnby going to the MyFitnessPal blog.
Let me know what you think? Do you weigh daily, weekly, or monthly? Comment below.
P.S. If you are looking to get a Jump Start on your weight loss you can check out my “7 Day Jump Start Fat Loss” by joining here.
The Fit Over 40 Challenge book is finally here!
After over a year of ups and downs and struggles to get the book done it is finally up on Kindle. I thought I would just take a moment and write out a quick post on why I wrote the book and who the book is intended for.
Some of you know my story and have been following me for some time. For those of you that are reading this for the first time and don’t know much about me and the mission I am on then I will share with you briefly right here.
2016 marked the 10 year anniversary that my father passed away from a major heart attack. You see for most of my life I was concerned about my dad’s health. He was a smoker, diabetic, and not someone who put an emphasis on exercise. Eventually, that took its toll and at the young age of 67 he passed away.
Now having gone to school and studied exercise science I always felt somewhat responsible for not being able to help my dad get fit. It tool me some time after his passing to finally realize that it was not my fault and it falls on each individuals own responsibility for their well being.
The other thing that bothered me and still pains me when I think about it is my dad never got to meet my two daughters. I want to tear up right now just writing this.
So with all that said back to why I wrote this book. You see, if I can reach one person and get them to take responsibility and change their habits, which could changed their life I will have accomplished my goal. I wrote this book to one honor my father but also to make a “dent” in this world (reference to Steve Jobs).
The book, ” Fit Over 40 Challenge” is nothing revolutionary but after spending 20 years in the fitness industry as a coach and trainer I lay out my simple plan and strategies to getting fit at the age of 4o and beyond.
Oh, and why 40 you might ask? Well, two reasons. One, when I hit age 40 I wasn’t in the best shape of my life. I had become complacent and unmotivated. I write in the book how I got motivated to change and become in the best shape of my life at my age of 43 (age at time of writing this post).
The second reason of focusing on being fit over 40 is because most of the clients I have worked fell it that age range and over the years I saw the results they were getting and how much the quality of their life improved after getting results with me.
So is this book for me?
The book “Fit Over 40 Challenge” is not for everyone. I also write about that in the book. However, the strategies and principles I present can be applied to just about anyone who is looking to get fit and change their lifestyle once and for all.
Also, the book does offer a simple 6 week plan to get started if you are new or haven’t worked out in awhile.
If you would like to learn more or purchase the book you can get it over at Amazon by click here.
Thanks again for all your support!
Everything You Want Is On The Other Side Of Fear
In order to have the life, career, relationship and body you desire, you’re going to have to get comfortable with being uncomfortable.
It’s a law of the universe that the more you stretch to grow and expand, the more resistance you’re going to encounter pushing back against you. Like a plant trying to push through the earth to become an oak tree.
And the fear of having to do the things we don’t want to do, like getting up earlier in the morning, getting out of a bad relationship, changing careers, being sore from your workout – is what keeps us from achieving greater things.
I’m going to be honest with you right now and tell you that when you start working out, you’re going to be sore and in pain… but only at first.
And when you change your eating habits for healthier options, you’re going to be left feeling hungry and craving junk food… but only at the beginning until your body adjusts.
And when you start drinking the right amount of water to stay hydrated, you may hate the taste and have to pee every 15 minutes… but only for the first few days.
The biggest challenges are at the beginning and if you push through, you’ll be rewarded with the results on the other side!
Stay tuned for Fat Loss number 10 as it may create an “ah ha” moment for you!
P.S. If you want to take a challenge and push yourself to grow I have created the “6 Day to a Stronger Core Challenge” for you. You can take the challenge by adding your info here
Have you hydrated yourself today? You may recall that yesterday’s law of fat loss was all about staying hydrated to lose weight. If you missed it you can click here to read it.
Today’s post is a little different but I feel can make a difference in whether or not you stick to a fat loss program. I personally subscribe to this philosophy.
Here is law of fat loss #8.
Friends Make Fitness Fun
If you’ve always worked out alone, you’ve been making a huge mistake.
Not only is it infinitely more enjoyable to exercise with a friend, but having someone else there will actually push you to subconsciously perform better.
When I share this Law Of Fat Loss with people, many times the response is, “But my friends don’t like working out…”
If this is true, I got you covered. I work with many friendly, likeminded people just like you and I’m happy to introduce you into a few future workout buddies.
I guarantee you’ll have more fun and enjoy working out more than you ever have before!
Also, if you would like to join an online fitness tribe that has a group of fitness enthusiasts you can join for FREE at www.allabouthealthandfitness.com. I hope to see and interact with you in the group.
If you recall way back in the beginning where I talked about 21 Laws of Fat Loss I said that they are not in any particular order. However, if you read yesterday’s post about the law of compounding if you start implementing each one of the previous 5 things start to compound over time and can create a huge transformation in your life!
Strength Training Benefits Everything
I often get asked, what’s the best workout for fat loss?
10+ years ago, it was believed that in order to lose fat you had to spend an hour on a cardio machine, as often as possible.
Those were some boring times…
But since then the science of fat loss has improved and one single reigning king of workouts has taken the throne…
The king of all workouts is: Strength Training
What qualifies as strength training?
In order to get all of the amazing benefits of strength training, you must do weight lifting exercise with resistance (like dumbbells, barbells, kettlebells) that you cannot do for more than 12 repetitions in a set.
By being limited to only 12 repetitions because of the resistance, your body gets incredible lean muscle building, cardio and core strengthening benefits; all in a single workout.
Now of course you wouldn’t only do 12 repetitions every time. This example is used to demonstrate that if you’re trying to do “a lot of repetitions to tone up”, you’re likely not getting the real benefits of strength training.
This is how our most successful clients get such incredible results – by picking the right weights.
Before you start trying to add more weights to your workouts, make sure you consult a fitness professional to ensure your form and technique is safe and effective.
I know this is not going to be easy for most of you and it has to start with changing your mindset. Just so we are clear I am not saying to quit doing cardio but don’t make that your sole focus every time you work out.
To start off let’s say you are working out 3x a week. For the first week just add one day where you do 1 day of strength training and 2 days of cardio. From there switch it the second week and do 2 days of strength and 1 of cardio.
Once you have completed the first two weeks of this you can continue to flip each week or add another day to your routine so eventually you are doing at least 2 days of strength and 2 days of cardio each week. If you really want to push the envelope get to the point where you are doing 3 days of strength training and 3 days of cardio with one day of rest.
If you need some sample workouts you can do at home you can download my “7 At Home Workouts” right here.
P.S. Fat Loss Law #7 is something you can only live without doing for 4 days otherwise you may no longer be living!
As I mentioned at the end of yesterday’s post, today’s fat loss law can really pay big dividends. I first learned about this right after college and it was how to use this law for money. However, it applies to weight loss as well.
Let’s dive into today’s fat loss law!
Small Consistent Steps Turn Into Big Positive Changes
One of my favorite books is The Compound Effect by Dan Hardy. In it, Dan describes how little, everyday decisions will either take you to the life you desire or to disaster by default.
Those small baby steps add up to a lot over time!
Consequently, the bad habits you keep, even if small, will add up to a big negative snowball when you do it for 1, 2, 5, 10 years.
The Compound Effect has much greater benefits than just adding up small actions.
Let’s say you commit to doing 5 minutes of exercise, every day… 5 minutes is such a small, insignificant amount of time that it’s silly not to be able to make yourself do it right?
Well once you start your 5 minutes and have gotten past the part of getting started, your brain is much more likely to want to keep going since you’ve gotten a little momentum going.
That means your planned 5 minutes will usually turn into 15+ minutes. All without the internal resistance that usually keeps you on the couch.
And if you actually only do the 5 minutes you initially committed to, you’re still ahead of the game and get a gold star for the day.
If you have struggled in the past to stay motivated, try using the Compound Effect. It’ll get you back on track and on the way to your goals.
“Even if you’re taking baby steps, you’re still lapping the people on the couch!”
If you are ready to get started and really want to apply the law of compounding I want to offer you up the “6 Day Stronger Core Challenge!” Start with this six day challenge and then continue to progress to a more advanced workout once you have completed it.
You can take the challenge by joining here
Tomorrow’s law is an answer to a question I get asked all the time! Follow this law on a regular basis and you will be benefiting from it even when you are not working out!
As you can start to see it is not rocket science. Setting yourself up for successful fat loss comes down to changing daily habits. In yesterday’s post I hope you saw the value of sleep and the affect on fat loss.
So what is fat loss #4 all about? Make sure you read this more than once and actually apply it!
Out Exercising A Bad Diet Is An Uphill Battle
You’ve probably heard the phrase, “You can’t outwork a bad diet.”…
Depending on your metabolism, genetics, age and activity level, you actually can outwork a bad diet…
But it’s an uphill battle!
When it comes to attaining success, in any arena, your best bet is to follow the path of least resistance. Doesn’t that make more sense than purposefully making things more difficult for yourself?
If you’re currently working out and still binging on junk food you KNOW are not serving your goals, your chances of being successful drop by 90%. How does that sound?
Here is how to never sabotage yourself with bad foods again:
“Plan, schedule and prepare for sticking to your nutrition program first, before you plan anything else. First add your healthy meals and workout time into your schedule, then comes everything else!”
That means put your meals into your schedule so you know when you’re next meal is coming.
Prepare all of your healthy meals on Sunday and package them in containers to save you time and thinking.
And if you have a meeting or have to eat out, decide what you’re going to order before you arrive.
As the saying goes, ” If you fail to plan then you are planning to fail!”
Don’t let laziness and failure to plan ahead be the reason you do not see rapid fat loss.
I know I keep repeating myself here but the next fat loss law is really powerful and leads to massive transformation over time.
I would love to hear how things are going. Also, if you want to get a jump start on your fat loss I put together a “7 Day Jump Start” plan you can use to get you started. You can get it here
I know yesterday’s post may not have had the sizzle you were looking for when it comes to accelerating your fat loss and your weight- loss journey but it really can make a difference. Especially if you plan on being active for a long time and preventing yourself from getting injured. Also, if you have not already set your SMART goals, like we talked about in Fat Loss Law #1. Go back and read that post and set your goals.
Alright, so now let’s present fat loss law #3 to you.
Fat Loss Law #3 “You Need To Get Enough Sleep If You Ever Want To See Your Abs”
There’s a saying: lean bodies are built in the gym and kitchen. And although you need to follow a proper nutrition and exercise regimen… if you don’t allow your body to recover, you’re going to set your results back up to 50%.
Well, anytime we undergo any type of stress like working out, pulling an all nighter or helping a friend move heavy furniture; the insides of our bodies end up looking like a Walmart after a black Friday sale (cellularly speaking)!
It’s only during our sleep cycles that our cells are able to clean up the mess, rebalance our hormones, sweep up our digestion system and build new cells (like skin, hair, nails and muscles).
When we don’t give our bodies enough time to recover and repair, we actually end up with greater stress hormone levels (cortisone) and inflammation – causing diseases, weight gain and extremely low energy levels.
Hormonal imbalance and inflammation are the root of all illnesses such as cancers, diabetes, high blood pressure and heart disease… Scary stuff to look forward to if you neglect your health.
I used to give a stress management lecture and one question I would always ask the group to raise their hands and keep them raised as I called out how many hours of sleep they typically get a night. I would start with 4 hours and everyones hand stayed raised. Then I would say 5 and still pretty much everyone had their hand raised. But when I called out 6 hours a night half the room lowered their hand. By the time I got to 8 most everyone lowered their hand and maybe one or two people still had their hand raised. It was really said to see but it goes pretty much with what is happening in our society today. We are sleep deprived and in my opinion a good reason for most of our problems can be traced back to lack of sleep.
Getting more sleep is the simplest way to not only improve your health but also contribute to a shrinking waist size! If you want to change start by getting more sleep!
In the next post you will learn the law that is 90% of the battle.
P.S. if you would like more tips like this you can sign up for my premium newsletter and get the best tips and information on ways to lose weight and change your health.
Welcome to day two of the 21 Laws of Fat Loss. In yesterday’s post I introduced you to the first law. I hope you took action and set up some SMART goals. If not, go back and read about Fat Loss Law 1 “You Must Have Crystal Clear Goals” and then post it in the Free Facebook Group (www.allabouthealthandfitness.com).
Now, let’s introduce you to today’s fat loss law.
Fat Loss Law #2 How You Do The Exercise (form) Is More Important Than What Exercise
You Are Doing
Yes, absolutely. But what you risk by not taking the time to learn good form is a sidelining injury.
Besides not getting results, the 2nd most common reason people quit their fitness program’s is they suffer an injury that requires them to stop working out.
And when an injury like this occurs, most people’s healthy eating regimen also goes out the window.
So what’s the best way to learn good form and avoid debilitating injuries?
Getting the right help.
Working with a skilled fitness professional will not only ensure you develop great form when exercising, they’ll also prescribe the best workout routine to help you reach your goals as quickly as possible.
If you’ve never worked with a fitness professional before, don’t worry, most have packages to meet your needs and budget.
You wouldn’t try doing your own dental work to avoid the cost would you?
Of course not, so don’t put your body at risk if you know you need the help.
Just fill out the form below and I will jump on a quick coaching call to see how I may assist you.
Now that we have fat loss #2 out of the way we can move to the next law, which has been proven to be one of the most important components to losing weight. And, it is something you can easily do.