I've finally done it. I took the time
and effort to provide to you, my faithful reader, my incredibly
simple, easy, no-nonsense guide to lose weight and start getting in
shape! You're probably wondering how long this program takes? 2
weeks? 6 weeks? 12 weeks to get blasted abs? No, this program is
all value so this program can theoretically take the rest of your
natural born life! That is some exciting as fuck shit right there.
That's how it works though, your body
is the sum total of your LIFEstyle. As in the body you have now is
the product of everything you've done and do in your LIFE. I
understand if you feel like a very small person being towered over by
Everest, it's damn difficult to avoid being completely overwhelmed
when the scope is your WHOLE LIFE. The “Life” thing also means
we're not in a race or praying for the end of a 12 week program we
are going to produce significant long-lasting change that will really
mean something in the long run.
The next thing I'm probably going to
hear is: “I WANT ABS AND I WANT THEM NOW!”
TOO FUCKING BAD. When someone promises
you an ideal body in an unreasonable amount of time they are not only
setting you up for failure but they're lying to you. Cutting body
fat and getting ripped takes time and consistency but you will see
those results if you stick with it, and this framework is meant to
provide you the foundation and stepping stones you need to get that
ball rolling, keep it rolling, and turn you into the baddest ass
version of yourself.
“A YEAR IS A LONG TIME THOUGH, I
DON'T HAVE A YEAR TO GET HEALTHY”
LIKE HELL YOU DON'T. YOU HAVE YOUR
WHOLE LIFE IN FRONT OF YOU, ASSHAT. Here's the deal, you can go fuck
around on gimmicks, then fail, damage your body, and then when you're
good and fucking hopeless come back to me and this post looking for
the advice you should of took before.
OR
You could save yourself the trouble,
realize there are no shortcuts in life, understand that you will earn
that body you want if you keep at it, and I'm going to give you
reasonable expectations and a way to make everything work. That
second choice sure sounds nice. I really like it you know? Very
down to earth and tough-lovey with all the grit and heart from
somebody WHO HAS ALREADY MADE THOSE MISTAKES. You don't need too as
well.
DRUMROLL PLEASE
NOW PRESENTING
WHAT YOU'VE ALL BEEN WAITING FOR
THE BRILLIANT BASTARDS FRAMEWORK FOR
GETTING YOUR SHIT ACCOMPLISHED BUT SPECIFICALLY DIET AND EXERCISE
(T.B.B.F.F.G.Y.S.A.B.S.D.E. for short)
How this works is simple, you break
down what you need to accomplish, give yourself plenty of time to
accomplish each thing one-by-one to ensure sticking power, and move
onto the next step. Which means, you can use this for anything. Not
just diet and exercise, this specific template however will be
devoted to diet and exercise.
Step 1 Break it Down. Place your goal
(this one being, “Get Lean and Mean”) at the top of a page, and
then work your way down adding every step and action becoming more
and more granular.
GET LEAN
AND MEAN
Clean
up Diet Start Working Out
-Stop
Drinking Soda -Start Running/Or Lifting
-Stay
within calorie goals -Go to the Gym 1-3 days a week
-Track
Calories (That's right, I recommend tracking your calories without
the added pressure of calorie restriction, just get you in the habit
of tracking them, being aware of all the food you eat. If push comes
to shove, set your calorie goal to something absurd like 7000 if
you're feeling too pressure
-Stay
within calorie goals
-Stay
within Macro goals
-No
more Fast food
-Cook
All my Meals
-Cut
out processed foods
-Take
Appropriate Supplements and Vitamins
Our
goal “Get Lean and Mean” breaks cleanly into two portions: diet
and exercise. Each category has its own set of tasks and actions to
help you on your way to becoming lean and mean. Now the key to this
program is to work on each portion individually and for an extended
period of time (a good starting point being 4-6 weeks) so that each
portion becomes habit and essentially effortless. This way you
build up a large catalog of successes and when moving onto your next
goal your attention won't be divided working on two things but you'll
obviously be receiving the benefits of both.
Let
me digress for just a moment, the cornerstone of this program is you
being confident, using your best judgment, assessing your needs, and
listening to yourself. The pieces I've put together are just things
that I've come across as either universal or common goals. You can
add or subtract as you see fit. Listen to yourself and be confident
and this framework will do wonders for you.
Back
on track. After you break down your list you're going to want to
prioritize. You don't want a horse before the carriage situation
where you try to make all your food by yourself when you still have
an unbeatable hunger for the Taco Truck that's like 4 blocks from
your house, so hard to say no. Here's how I prioritized the list.
-Quit
drinking Soda
-No
More Fast Food
-Start
bringing lunch every day
-Track
Calories (That's right, I recommend tracking your calories without
the added pressure of calorie restriction, just get you in the habit
of tracking them, being aware of all the food you eat. If push comes
to shove, set your calorie goal to something absurd like 7000 if
you're feeling too pressured)
-Stay
within Calorie goals
-Start
Running or Lifting/Going to Gym 1-3 days a week
-Stay
within Macro Goals
-Take
Appropriate Supplements
-Cut
out Processed foods
Of
course, change it however your like, whatever feels more important do
first. Now for the last and final piece to this puzzle, TIME. The
goal is to make these habits. Make them non-issues for your
willpower. You don't want to be staving off cravings while you're
working up the motivation to work out. I would give any one of these
goals 4-6 weeks to settle, and of course if your having difficulty
forging a new habit or kicking an old one don't be afraid to extend
that time frame. Listen to your body and your mind, if you end up
making excuses saying that you're too tired after work to exercise,
try to fit it in to your schedule before work. I'm not going to sell
this program as some wonder drug that is going to reprogram your mind
and make you instantly awesome. This program requires thought and
critical self-evaluation but will put your goals into realistic time
frames that ensure success and staying power.
But
seriously, that's it. All there is to it. Take it slow and patient,
and work hard. I don't doubt that you can take more than just one
task at a time, depending on how easy it comes to you or how close
its to things you already do, you just might need a couple of weeks
to retool, and your off and running. Its also reasonable to start
taking supplements and cut fast food, and I won't tell you to avoid
doing that, but a word of warning I have experience in that route and
when you start two processes at the same time they tend to become
linked, so when one goes down, both fall. It can become incredibly
discouraging to see multiple habits go down at once so proceed with
caution if you choose to go that route.
So
give it a shot! Post your goals, and progress, and of course if you
have any questions and need me to push you in the right direction
just let me know!
-BB
out
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