The hard truth: weight loss or gain ain’t quick. It takes discipline and consistency.

If you keep searching for the magic pill or diet that will make you lose weight fast, let me stop you here and now. IT DOESN’T EXIST. Sure there are tons of programs and products out there that promise amazing quick results and they even have photos claiming to prove that their programs work. (I’m not saying every program that uses before and after photos are fraudulent, but it is hard to tell when they’re real, versus when they’re staged before and after photos).

Losing weight isn’t just about the perfect workout or the perfect diet you need to follow. You have to consider:

  • Age
  • Gender
  • Culture
  • Food preferences
  • Budget
  • Nutritional knowledge
  • Time
  • Amount of sleep
  • Stress levels
  • Nutritional deficiencies
  • Hormones
  • The frequency of social events
  • Injuries/ limitations
  • Stamina/ endurance
  • Balance
  • Strength

Don’t feel hopeless though, despite the complexities of the factors that involve weight loss, you CAN lose weight.

Here are 10 tips to help you maneuver :

  1. Identify your eating patterns
  • How many meals you eat per day?
  • The time between your meals?
  • Size of your meals?
  • Hunger after meals?

2. Choose your workout

3. Extend your workout, outside the gym

  • park further away, or choose the stairs

4. Stay Consistent

  • Listen/watch workout motivational videos
  • Make your workout an appointment in your schedule
  • Recruit a workout partner or personal trainer (to keep you accountable)

5. Be patient

  • It took time for you to gain weight, it’s going to take longer for you to lose weight, so be patient but don’t ease up on your work ethic

6. Weight loss is NOT a linear slope

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7.  Compounding results

  • Just like compounding interest, consistent small changes in your lifestyle will yield BIG results. This works both ways; positive changes will yield greater weight loss and small negative changes will yield large weight gain.

8.  Educate yourself

  • There are tons of websites, blogs, and videos on the internet educating on weight loss so it can be overwhelming and confusing.
  • Therefore, here are my recommended websites to educate yourself:

9. Build a community of support

  • Hire a personal trainer
  • Partner up with a workout buddy
  • Get to know others who are passionate about working out
    • Join a workout class
    • Join a pick-up game league/sport
    • Join an online community
      • Facebook group
      • Reddit community

10. Remeber your journey is a marathon, NOT a sprint

  • Maintaining the weight you just loss requires you to continue healthy habits for the REST OF YOUR LIFE! (take a moment to soak that in)
    • That is why AVOID crash diets or restrictive diets. Diets are not sustainable for years.
    • DO adopt healthy habits you are willing to do every day for the rest of your life
      • They may be challenging in the beginning, but we are fantastic at adapting so your changes will become a habit!

Good luck, fam! Until next time 🙂

 

How I got started

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2015, I weighed in at 194 lbs and fit in size 16 jeans. I had just been kicked out of UC Davis and I was griefing through the death of someone very close to me. Then while sitting in the car of my ex-college roommate I decided I was tired of hating the way I looked and I was going to buy a couple of personal training sessions so I learned how to workout. I had never worked out before, aside from the sports I had done in middle school but it had been 5 years since then, despite this, I was ready to sprint towards losing weight and being happy.

My sessions became a love-hate relationship, my trainer Chris was awesome but he was on a mission to make me puke 3 days a week. His torture, or should I say tailored workout plans, worked and I quickly began to see my weight drop. When I stopped training with Chris, 6 months later, I was 167 lbs and a size 10.

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I’m a curious person, therefore it wasn’t long before I began asking Chris questions about muscles, his reasoning behind the workouts he made me do, nutrition, how weight loss worked and questions about exercises. The more I learned the more questions I had so I began asking all the trainers questions. As months passed by my friends, family, and coworkers saw my weight drop and asked to workout with me so I agreed. I would correct their form throughout our workout but this point becoming a personal trainer myself hadn’t crossed my mind, I was simply reiterating what I had learned in cliff note version. One day one of the trainers planted a seed in my head, we had had many conversations before where I picked his brain, he had seen my workout with people and he saw that I had a passion for fitness before I had realized it. He told me about a program at Moorpark College I should check out, if not to become a personal trainer, at least to learn more about fitness and meet the professor they had learned from. A summer course was about to begin so I said “sure, why not” and I enrolled in the class.

I had heard a lot of amazing things about this professor at Moorpark College but I had no idea I was opening the door to my career, an extended family, and a whole lot of personal growth. After taking the classes to prepare me for the certification exams I officially became a trainer through the National Strength and Conditioning Association. Best of all I was hired by my home gym, the place where my journey had started, and I began working alongside my mentors and inspirations, Chris and the other trainers at 24 Hour Fitness.