June 10, 2019
Monday Tip: Make Molehills Out of Mountains!
Happy Monday Everyone! I hope everyone had a great weekend! Today we're talkin' Mountains and Molehills!
So you have a weight problem
Pounds have added up over the years, slowly accumulating on your hips, thighs and belly. When you look in the mirror you don't like what you see. Yet, you feel stuck.
You're stuck because...
•You've gained too much weight to ever lose it all.
•You're too old to make a change.
•You'd be lost in a gym.
•You simply don't know where to start.
And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.
I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.
Don't get me wrong, I know that weight loss can seem like an enormous task - especially when you have 20, 50 or even 100 pounds to lose.
However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week
In fact, make it your weekly mole hill to drop one pound a week.
Doesn't that sound easier? If you did this consistently for one year you would lose 50 pounds.
So how do you shed a pound a week? Simple. Just burn 3500 extra calories.
Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).
Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.
It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.
✴Remember, if you lose 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally... Do this instead...
Drink a mocha.... Drink plain coffee or tea (250 calories lost)
Eat a snack from a vending machine.... Enjoy an apple (180 calories lost)
Hit the snooze button in the AM.... Jog for 30 minutes before work (150 calories lost)
Take the elevator.... Take the stairs
Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.
Small changes to your lifestyle over time will make the difference.
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Cat Came in with a big goal, she set her bar high and did not let anything stop her from making progress. Since the start what truly stood out about Cat is her consistency and honesty. She’s lost 18 lbs/8.4% of Body Fat mass in just 4 months while increasing muscle mass by 3lbs and is only 3lbs away from her long term goal! In the workouts she is always pushing herself and regardless of if it is a good or bad day, you will find her trying to go up in weight and going all out in the workout finishers.
Within 6 consistent months at IPT’s Semi Private Program, Diana is down 17.9 lbs and 8.8% body fat! The greatest thing about Diana is she always steps up to the challenge in front of her. From the beginning, she set a big goal and didn’t let anything hold her back from getting there. She quickly implements feedback to progress forward. Her consistency in and outside the gym has been incredible
Within 5 consecutive months in IPT’s 1:1 Program, Simon has lost 23.3 lbs of BFM, 29.9 lbs of total weight! Simon always comes in with high energy and a positive attitude. He made big progress in dropping body fat and getting stronger!