Get a beach body in 8 months?
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Question:
I'm a 18 year old guy that weighs 88 kilograms and is 1.78 meters
tall, and I'm really having a difficult time sticking with my workouts
and diet. I'm a teenager that hates to get tired and hates to feel pain when doing
exercise. Instead, I like to eat chips, drink coke, play and chat on the
computer, sleep, see T.V. etc...
I can't say that I'm really fat but I'm not skinny or muscular either. Now, this
is my situation: I'm about to graduate from high school (in 8 months!).
Our school organizes a trip to Miami in July as our last trip as an
entire Generation.
I'm sure that at this point, you understand what my problem is. I want to
be able to go to the beach without feeling embarrassed of my body. I want
to show an athletic, lean and muscular body but I've never been an athlete
and never liked working out.
I know it will be a hard task since I had never exercised before but I'm
willing to do it so I can accomplish the body I want. I have read your book Burn The Fat, Feed The Muscle
and I was wondering if
maybe the diets and exercise programs on your book are mostly dedicated to
adults than to teenagers. I'm just having a hard time following it and I don't know what to do and
I'm feeling worried because my graduation is only 8 months away.
Can you please help me? Any tips could help.
Answer:
Thanks for your email. What you are experiencing is common. Many other
people of ALL ages go through the same thing -- They have the information
they need, but they are having a hard time implementing it.
I think you have nothing to worry about and you are perfectly set up to
succeed because you already have a big and important goal. You also have plenty
of time. You can completely transform your body in 8 months. In fact,
you can achieve major results in just 3 months, although I suggest starting
in earnest right now.
You can definitely use the information you already have from the
Burn The Fat program. It is geared towards an 18 year old every
bit as much as adults, although I understand your unique challenges.
I've been there.
When I was in high school and college, I had to make sacrifies and work
at it and even distance myself from some of my partying companions
and find friends who were interested in working out. if you want
this goal bad enough, you have to do the same.
On your diet, give yourself some leeway. Most people are just like you.
We all enjoy splurging on our favorite foods sometimes. And these foods
do not have to be totally forbidden. As long as you are on the program
90% of the time, you'll find you can eat what you want the other 10%
of the time and still get results. Knowing this should take a little
pressure off you.
However, don't kid yourself. There are sacrifices that have to be made when
you want to achieve a big goal. If you watch tv, surf the web, sleep, lounge
around and eat chips and drink coke all day, all night, you will reap the
consequences... unpleasant ones like FAT accumulation.
All you need are some specific goal-setting, time-planning, urgency-creating,
and motivation-building strategies, and then you simply take the first step.
I have seen this exact situation many times. Many people easily lose focus
on next years spring and summer "hard body" goals at this time of the year and
as the colder months start to arrive. For one thing, they are covered up
most of the winter so the immediate motivation is not as strong.
Second, they may slip over the holidays because they didn't set goals
to improve through November and December, and many people just "let
everything go" over the holidays and start thinking about waiting for
new years resolutions.
Third, when you are almost a year away from a goal, there is
virtually no urgency to take action today.
Your big goal for next summer may be on your mind right now, but
that voice in your head can easily say, "I have plenty of time,"
so procrastination sets in and you get lazy with your diet.
then before you know it, It's May or June and you're running out
of time and you're not where you want to be yet. So then you
go into "diet panic mode" just weeks before your trip.
(sound familar anyone?).
this usually triggers some "crash dieting" behavior which achieves
some quick weightloss, but doesn't get you to where you really
wanted to be, and you end up gaining the weight back later anyway
To stay motivated for your 8 month goal, you need to set aside
some quiet time right now - today - for some serious strategic
planning.
If you follow these 10 steps, you are sure to succeed:
1. Set specific long term goals. To keep the big picture always
in mind, select long term goals for next year's summer Miami beach trip
and be as specific and detailed as possible. Don't say, "I want
to be in shape next summer," say, "I want to have 9% body fat or
less and be lean enough to see a six pack of abs by July 1st 2007."
2. Set specific short term goals. To keep your level of urgency up,
set goals for 12 weeks at a time and even break those goals down into
weekly goals to keep you laser-focused. With each goal you achieve,
SET A NEW ONE!
3. Write down all your goals. On a small card, being as specific
and positive as possible, write down your long term goal on the
top half of the card, and your 12 week goal on the bottom half
of your card.
4. Carry your card with you everywhere you go and read BOTH goals
at least twice a day, and as many additional times as possible.
5. As you review your goals daily, visualize yourself taking the
necessary action steps - eating healthy foods, working out and
enjoying it, etc. Visualize the end result of taking those action
steps and see yourself as already having achieved the body you
want for next year's beach trip. Make the mental picture as big,
bright and as real as you can imagine.
6. Get really emotional about your goals. When you read and visualize
your goals, remind yourself WHY you want to achieve them and think about
how it will FEEL when you have the body you want next summer on the
beach. How will others react when they see you? How will that make
you feel? Build up a burning desire and really feel it.
7. Make a list of rewards and consequences. What will be the
rewards and pleasure you will gain from achieving your goal?
What will be the "pain" you feel and the consequences you will
face if you don't reach your goal? Be sure to have strong
reasons WHY you must achieve your goal.
8. Map out your eating and training plan on paper. Using what
you learned in the book, write a menu that you are willing to
follow at least 90% of the time. Write a workout schedule
including what days of the week you will train and what time
you will train. Pick exercises you enjoy, but remember, there
are no short cuts and all big achievements require hard work.
Get it all in writing - don't "wing it."
9. Keep accountable to yourself by keeping a training journal
and even a nutrition diary. Keep accountable to others by
sharing your goal with a friend or family member who supports
you and consider getting a workout partner
10. Take the first step!
This will take a little bit of time, a little bit of work and a
whole lot of thinking. But I guaranteee you it will all be worth it
Email me in 8 months. I will be looking to hear from you and hopefully
see a picture of you on the beach... six pack abs and all..
Burn The Fat is the most detailed, “one-stop” guide to fat burning nutrition you’ll ever find.
That’s why so many people call it “the fat loss bible.”
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