Good Afternoon PP,
Before I blog today, i'd like to take a moment to congratulate Alanna Smith!! She is the first person on the perfect phit program to reach her overall goal. I won't tell you what her original weight was because i have to see her tomorrow, but she wanted to lose 30 lbs and as of last week, she is 30 lbs lighter. At 25 lbs, i challenged Alanna not to settle and to complete the goal. we struggled for almost 2 months at 25 lbs, as she went through the getting too cute for her bridges phase. But she got back on track and lost the additional 5 lbs.
Congratulations Alanna for achieving your goal and for your hard work that you've put in. NOW, the hard part begins. its easier to lose weight, than it is to maintain the weight. now u have to stay focused with your eating and remind yourself that the goal of 30lbs of weight loss was not a destination, but a lifelong journey and lifestyle change. Great work.
And YES....we are still doing legs tomorrow.
"90 Days" vs "A lifetime"
I want to remind some of you and reinforce what we are doing. We are in the business of LOSING BODY FAT via eating healthy and regular exercise. its that simple. If you are reading this....i know that you are exercising regularly...but only you know if you are eating the right way. we should be able to lose 1 lb per week of body fat if we are doing things properly and consistently.
in order to lose 1 lb of fat, one must have a deficit of 500 calories per week. so, if you burn 2500 calories thru working out and walking, and eat only 2000 calories, you will lose 1 lb. the math is that simple. now, on this program, we are not required to count calories, but for those of you who have become serious about what you eat and how you look, you know what foods are high in calories and what isn't. at this point, you should be researching everything you eat. EVERYTHING.
if you want to get serious...get a cheap watch that counts calories burned. keep it on for one week, as you go about your daily routines. if your routines are pretty static (typical), this will let you know roughly how many calories you burn in one week. if you are researching what you eat...you will know roughly how many calories you are taking in. you can roughly determine if you are eating more calories than you are burning.
for those of you who are not doing daily cardio....your eating has to be EVEN cleaner because you are only burning a lot of calories when we work out.
but like i said, you don't have to count calories if you follow the nutritional guideline. it was designed to count calories for you.
so, here's my point: 90 days vs a lifetime. most of the world will spend a lifetime wanting to lose weight, to look better or to see results. it can actually be done in 90 days. i'm not preaching a diet or an exercise program, but reality. if you can focus....show discipline and execute for 90 days of cardio and eating clean, you will see significant results. of course, if you are trying to lose 100 lbs, no....u won't lose it in 90 days. but if you can focus for 90 days...a lifestyle change will have occured and you wont want to go back.
if you are not seeing significant results, i bet its because you THINK you are eating cleanly and you probably aren't. i can lead you to the water, but i can't make you drink it.
are all of your meats boneless, skinless? not some...ALL?
are your carbs complex?
are you drinking enough water?
does your food have any fat or simple sugars? (answer that honestly)....(even more honestly)
do you skip meals? c'mon now...do you skip meals? are you eating every 3 hours? 3 meals, 3 snacks?
are you eating carbs after 7?
are you eating too many carbs?
are you eating enough lean protien (1 gram per your body weight)
if either of these isn't absolutely on par...you are affecting your ability to get results. this is not the kind of test where you can get 3 out of 5 correct and still pass. you need to be doing everything the right way. that's the only way you can really say that you have committed! and if you can commit...really commit for 90 days....you will see the results that will sustain for a lifetime.
most of you know that while i trained for my show, i had to really...really commit. and although i already ate cleanly, to become a bodybuilder, it had to get even cleaner. flawless. one gram of fat can determine a winner or loser. ONE GRAM OF FAT. the lack of my multivitamin could be the reason i win or lose and my water retention can put me over the top or keep me grounded. it takes 90 days to train for a show...and in those 90 days, i saw my body go from good to great....and all i did was focus more on what i ate. now that i'm doing my second show...in 90 more days...i'll take that same philosophy to the next level and eat even cleaner.
i'm not expecting anyone to be a bodybuilder, but you do get the point of how 90 days can change your life.
