Effective Fat Loss Guidelines – Chapter 4

Within the journey to achieving a physique to be desired it is important to ask yourself a few questions that will have great consequence later down the road. This chapter we will discuss goal setting, mind set and how to deal with plateaus.

GOAL SETTING – REALISTIC EXPECTATIONS

When starting on this pathway to a new and more aesthetic version of yourself, a goal or a destination should be set. This will be dependent on a few factors.

1. YOUR STARTING POINT

Those of us who start a fat loss protocol slightly larger than life can aim to lose about 1Kg a week, which should translate into 2-4% reductions in body fat per month. For those who are pretty average to lean, projected rates of fat loss will have to be slightly lower with at about 0.3-0.75 Kg, translating into a reduction of 1-2% in body fat per month.

2. TIME FRAME

Give yourself the required time frame and more. If you decide your target is to go from 18% body fat to 12%, then allow yourself a time frame that will facilitate successful FAT loss not muscle loss. Refer to the previous point for pointers.

3. COMMITMENT AND DILIGENCE

Building upon the previous two points, if you stick to the plan religiously and make carefully and calculated decisions along the way, success will be inevitable. The less deviation there is, the quicker the goal will be met. Some occasions such as birthdays, planned trips, anniversaries fully merit a day or two off from the program. Aside from these occasions less deviation equals success in less time.

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4. MIND SET – WHY?

Why did you start this process? What will achieving your goal mean to you? What positive things will occur as a result of you achieving your goal?

Answer these questions and put them somewhere where they are visible to you on a daily basis. The answer may be simple at first but delving deeper can sometimes lead to discovering the emotional driver behind your pursuit. Every time an unnecessary distractions crops up or any time you’re not quite feeling up to the challenge, refer back to your answers.

5. PLATEAUS – FAT LOSS IS NOT A LINEAR PROCESS

At some point in your fat loss journey, it may appear for a short period of time that your progress has stalled. It is at this point where people will hop from program to program and from the latest diet technique to the other. Trust the process. Carry on for a short while and continue to use the monitoring strategies previously discussed.

If progress has stalled for a substantial amount of time 10+ days then first and foremost, remind yourself of the good progress you have already made so far. Secondly, it may be time to make slight alterations to your current regime whether it be a slight reductions in calories or introducing a little more cardiovascular training. Make these changes small and easy to implement straight away.

By Will McLintock & Tiago Ribeiro from Matt Roberts Hampstead

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