After years of coaching fitness and fat loss, recording results, experimenting with and changing methods (with principles never changing), I’ve come to know that body transformation is best approached in phases.
While there are a few people who can totally transform from obese to lean in one big leap, they are few and far between. And it doesn’t matter what method they’re using. This is my theory (tested for the past 9 plus years)
This is how it works best for most of you:
Shorter, really concentrated, strict ‘sprints’ such as a challenge or contest type program.
These can vary in length, and in fact, I’ve found clients work better when the length does vary each time they do one.
I’ve found that 4 weeks is the shortest time to see really measurable results and 12 weeks probably being just a bit too long really to keep focused with the strict guidelines that the ‘sprint’ portion requires. Between 4 – 8 or 10 weeks working best for most people.
The FitterFaster challenges are NEVER about starvation or restriction. I focus on adding good things into your diet and basically crowding out (or leaving no room) for the types of foods that do not assist you to achieve your goals.
All nutrition plans are balanced and in fact, probably provide more food than a lot of the participants were eating on a daily basis prior to starting.
One thing for sure is that you’ll definitely improve your nutritional intake and your health while doing one of my challenges.
The addition of a start and end date in Phase One allows most people to focus, have their game-face on and give a 100% effort to sticking with the plan.
All of my programs also have a heavy base of habit change, health education and support. I will never ask anyone to do something that is detrimental to their health as health improvement is a priority for me, while you focus on your fat loss.
Focused ‘recovery’ periods where the focus is on changing/maintaining daily practices and habits and on maintaining the new body fat percentage/weight (achieved via the ‘sprint’ or Phase One)
During these phases, the emphasis is more on weight or body composition maintenance through changing daily practices and habits that you need to keep doing for life (including during the ‘sprint’ phases)
Habits and practices that you’ll concentrate on are things like:
- Eating a healthy protein source at every meal or snack – What is protein? What is the most convenient source? How can I do this if I’m on holidays, out for the day, at business functions, on a budget? What are the best sources of protein?
- Taking daily supplements – doing this every day without fail. Supplements such as fish oils, probiotics and glutamine for instance. Nothing fancy, just the basics to improve results and your healthy
- Staying properly hydrated – How much water do I need to drink? What about if I train, if it’s hot, etc? Why? What are the benefits?
These are just examples but by just focusing on one or two best practices at a time until they actually do become habits means that ultimately, you’ll reset your set-point weight and be able to reach new highs (or lows) when you hit Phase One again.
Go here for more proof: Before and Afters
Why this approach?
After running over 20 different challenges and contests so far, I’ve found that the people who succeed in maintaining their new weight, and even continuing to get results beyond the finish date, are those that make the changes that they learn in the challenge into daily habits.
Those same people, that are then living a healthier life beyond the finish line, can then go even further when the next challenge (sprint) comes along.
It can take many cycles or just a couple to reach your ultimate goals. It depends, of course on where you’re starting from in terms of your current body fat percentage and fitness level, but also exactly where you’re at with your mindset and your willingness to accept the process and the uncomfortableness that it sometimes brings from time to time.
Having the ‘recovery’ phase allows some leniency with food choices and training frequency (always within reason) meaning you can reset your mind while putting into practice the long term principles of good health and lean body achievement.
So many people go ‘off’ when a challenge finishes.
They simply go back to their old habits and guess what – that’s what got them to overweight and unhealthy in the first place!
So having Phase Two in place, with support, ongoing follow-up and guidance with what to focus on each week, will mean that you don’t keep going backward.
You can maintain your direction and not slip back when each challenge is over.
This is what makes long-term fat loss, fitness and superior health possible.
This is the crux of the FitterFaster programs. Helping you to achieve better than average health and a body that you can love and appreciate every day.
If you’d just like receive articles and posts about improving your body composition and your health, and be informed when my next Phase One Challenge will run, complete your details below. I will not share your details with anyone.