Drop 10 pounds by July? Sure, but you've got to want it
The research is clear: those who set specific goals have a better chance of achieving them than those who let things happen. Let’s be honest, anyone can set lofty goals — just check out Twitter at 12:01 a.m., Jan. 1. Achieving those goals, now that takes commitment, planning and consistency.
Let’s try a few examples. We will start slow and gradually increase the level of difficulty.
Your first goal is to rid yourself of the last piece of cake sitting in the fridge. What are the odds you will rise to the challenge and seize the day? Its only 10 feet away. You’re not doing anything particularly important. There’s a commercial on. Done, goal accomplished!
OK, that was an easy one. You were highly motivated and the bar was set fairly low.
Stepping it up a notch: you really want a fritter but the doughnut store is five minutes away. Inconvenient, but well within acceptable municipal doughnut store density requirements. You press pause, jump in the car, race to the store and sprint into line. Might as well grab a dozen — all that jumping, racing and sprinting has made you hungry.
A few more barriers than the first example, but still doable. In fact, you exceed your goal by 11 as your doughnut goal was set at one! OK, now a little tougher: you really want to drop 10 pounds by the summer. (Hey, who turned up the heat, a second ago we were eating doughnuts and cake?!)
Is it possible? Absolutely! You just need to set your mind and commit.
I’m always surprised by the number of new exercisers who are unable to articulate their fitness goals. It seems people are hesitant to verbalize their hopes as they aren’t convinced they will achieve them. Once people start to see results, they feel empowered and the goals start to flow.
Last year, a study at McMaster University demonstrated that you could lose 10 pounds of fat in six weeks while, and this part is important, gaining muscle. The regimen was petty tough, but they were trying to prove a point — could someone achieve significant results in a relatively short time frame?
Their conclusion? Again, absolutely! As stated by researcher Stuart Phillips to the CBC: “Exercise is ridiculously good for you on all kinds of facets beyond weight on a scale.”
Here’s a Coles notes summary of the research highlights to help you drop 10 pounds by July, along with our recommendations:
STRENGTH TRAIN
Subjects hit the weights four days per week with short rest intervals. The training increased strength, built muscle and metabolized fat.
Our recommendation: Strength training is essential for optimal health, but more isn’t always better. Unless you’re preparing for America Ninja Warrior, you can get away with two to three days of strength training per week.
HIIT, NOT STEADY STATE CARDIO
Subjects hit the HIIT twice a week. Our recommendation: In study after study, HIIT (High Intensity Interval Training) has shown to be the best way to drop the fat. Try two or three interval type training sessions per week. Your sessions can be short, but should be fairly intense. Our clients much prefer HIIT over pumping out 30 minutes on the treadmill. The short horizons make for a much more appealing workout.
SUPPORT
Study subjects tend to do better under a watchful eye — better known as the lab coat effect. Our recommendation: Recruit a partner friend or personal trainer to hold you accountable. Support can help you rebound during the tough times or when you fall off the wagon.
DIET
Exercise can be challenging, but dieting can be very tough.
Our recommendation: Pick one to start, cardio, strength or diet — just make sure it isn’t diet.
Proper strength training produces the quickest, most noticeable results — which is great for your confidence and can parlay into other areas (i.e., diet). Cardio (preferably HIIT) takes a little longer. Dieting can leave you “wanting” 24/7. Don’t get me wrong, proper calorie reduction works, but it’s tough to maintain restricted diet protocols over the long haul unless you are very disciplined.
If you choose diet, make sure you are getting enough protein so that you can maintain muscle mass and feel fuller. Also, new research is showing the importance of recruiting a diet coach to ensure that you don’t fall back into old ways after you’ve dropped some pounds. A regular check-in works wonders.
WANT IT
Subjects who are highly motivated see great results.
Our recommendation: Ask any successful entrepreneur, athlete or coach — if you “kind of” want to achieve a goal, it’s not going to happen. When you’ve moved past “kind of” and jumped into “want to,” give us a call!