Confusing. Hard to do, hard to maintain It doesn’t have to be that way.
Are we geniuses here at BAER Fit? (Well, we like to think so.)
Are our clients, many of whom have achieved incredible results, somehow “better” than normal? Special? Extra-motivated? Blessed with “great genes”? No. They’re average people with normal lives. They’ve simply learned and practiced what really works.
Our trainers use simple, time-tested methods to inspire, motivate, monitor, and guide our clients to great life transformations. Today we’re going to pass some of these “secrets” on to you. They’re simple. (But not necessarily easy.)
Check your watch. Start eating. When you’re done, check your watch again. How long
did it take you? Our guess: not long enough. Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste your food properly, and to let your body tell your brain that you’re full. Put your utensils down between bites. Chew properly. Taste what you’re eating. Enjoy it. Spend time with it. Eat with family and friends, not in front of the TV or while driving your car. You’ll enjoy food more, and get leaner to boot.
2 Stop Before You’re FULL.
What the heck does that mean? It means you eat until you’re just satisfied. Until you’re
no longer physically hungry. Instead of “stuffed” or “full”. Remember: eat slowly. It takes practice. But once you get the hang of learning your physical (rather than your social or psychological) hunger cues, this one will be a breeze.
3 Get your 7 hours. Make them count.
Sure, you could drill yourself into the ground with long, gut-busting workouts. But why?
As we’ve proven, you can get great results with about 7 hours of exercise per week. That’s one hour a day spent on YOU. The trick? Make those hours count.
3 days a week, weight train for about 45 to 60 minutes. Choose complex exercises with lots of moving parts that give you bang for your buck, such as:
• pull-ups/pulldowns, rows
• pushups, presses
• squats, deadlifts, lunges
• hip hinges (i.e. swings)
Think movements rather than body parts. Think quality rather than quantity.
3 days a week, intervals, HITT, something with high intensity for a shorter time, about 15 – 20 minutes.
Fill in the rest of the time with “active recovery”: gentle, moderate movement such as walking, swimming, yoga, taking the stairs instead of the elevator, and just plain old “stay moving”.
Sleep changes your hormone balance and your recovery ability. This changes how your
body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, and sicker you’re eventually likely to be. Needed sleep, 6-8 hours’ average.
5 Pay attention.
If you’re struggling to change bad habits, start by becoming aware of what you’re doing,
thinking, and feeling (both physically and emotionally). We call this noticing and naming.
You can’t change something if you’re clueless. So tune in.
Paying attention also makes your performance better. For example:
• If you eat slowly and mindfully, conscious of every bite, you’ll probably eat less but
enjoy your food more.
• If you train carefully, with a plan, you’ll probably do your exercises correctly, with a
clear focus, and stay uninjured.
• If you notice what “triggers” you into unwanted behaviors, you can “break the
chain” and choose a different path.
6 Forget “willpower” and “motivation”.
Change your environment and your systems.
And get social support.
Willpower is a very limited and unreliable bank account. Never count on it. Instead, build an environment, a system, and a support network that helps you get to your goals.
• If trash food is in your house, you’ll eat it. So don’t have that food in your house.
• If your gym is horribly inconvenient, you won’t go. So make it convenient, or buy
some weights for home. And meet a friend to work out.
• If you wait till you feel full of energy to work out, you’ll never do it. So schedule it like
• If you’re surrounded by people who don’t support your goals, you’ll have a tougher
uphill journey. So take a class, join a group, say hi to other fit folks in your gym, and build a strong social support network of fit and healthy people.
If you’re looking for some great coaching and a 24/7 support group who cheer you on,
may I recommend the BAER Fit Programs.
7 Take action. But do ONE small thing at a time.
Sure, we all love “change everything” moments like winning the lottery. But that isn’t
reality. Forget thinking about change. Forget reading about change. Do change. Act. Now. The only way to succeed at anything is to take action now, ONE small step at a time. Trust us.
Today, what is ONE, very, very small action you can do to move towards the change you want? What could you do in the next three minutes? Today? Do that one small thing. High-five yourself. Check in each day and make sure you’re doing it. Then, next week, do another very small thing. Only one. High-five yourself again.
Repeat until you are reach your goals, make new goals and repeat. It’s just that simple!
Charles Baerman PhD, CFT, SFN, ET 937-238-4503 cell 937-748-9905 office firstname.lastname@example.org