9 Step Weight Loss System

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The 9 Step System

One of the biggest problems I have found with my personal clients is that they were never taught a system or a frame work on how to actually lose weight.

A step by step method to losing weight and keeping it off that works 100% of the time.

With there being so many different options to lose weight out there it can be hard to decide which is right for you. So that’s why I created my own 9 step system to getting any result you want. And it works 100% of the time.

Because as you will discover this system can be applied to you at any time and you be able to see straight away which area you are falling down in.

Pretty much all my clients have told me about their failures on other programs and it always comes back to a missing step in the 9 step system. Not to name any names, but I’m sure after you read this chapter you see what I’m talking about.

How you might be asking? Well it’s simple. At any given time we are somewhere along the 9 steps regardless of you are exercising or dieting. Or have never dieted or exercised. It’s up to us as individual people to recognize which steps we are doing well and which step we are struggling with because they all affect each other and can be the difference in achieving your goals.

If you think of it like a formula for success then you are well on the way.                                    

Dreams and Goals
Diet and Nutrition Plan
Correct Exercise Program
Testing and Measuring
Dreams and Goals  


Pretty much the most important thing. If you don’t get this right, nothing else below the formula will work effectively.




You should have the right mindset.
Motivation Mindset and Dreams and Goals are also tied together. They back up the three pillars of your Motivation. So without one or the other, you will struggle to stay motivated and get motivated in the first place. Having the right mindset in losing weight is definitely the biggest hurdle that people struggle with. Getting that sorted and giving you the right tips to get that nailed, we’ll set you up for the rest of the formula and the success that you are after.


Once we have Dreams and Goals and Mindset and motivation in place, then we can get be motivated and have goals set around a diet plan.

Diet and Nutrition Plan The Diet and Nutrition Plan is useless if you have poor goals or poor motivation or rubbish mindset. Because it just means you can eat whatever you want and not have the success you are after.  You got to have the motivation to eat right  to make it truly work
Correct Exercise Program If you don’t exercise, you will never going to lose the weight that you truly want and more to the point, you will never going to keep it off because your body needs to move. It’s as simple as that.
Testing and Measuring What we want to do is we want to have a goal in weight loss, motivated to this weight, have a diet that helps us lose weight, a correct exercise program and Testing and Measuring Process that allows us to make changes to all of the above before they become a problem. Because what most people do is wait until it’s too late to try and change something and then there’s where they quit.
Accountability Holding yourself accountable and being accountable to all of the above will really keep you on track.  Multiply that by…ACTION you are willing to take.
RESULTS This is what you get!!!


Each one of these areas can be broken down further to uncover what is holding you back. And from my experience there is at least 2 or 3 areas that people fall down in or have never even though about until now. Without all of these areas working together this is when we run into the eventual road blocks.

This formula works 100% of the time and it does explain why.

Formula If we have; But if we have;
Dreams and Goals Average – not aiming too high, nothing excites you, you will have… Incredible
Mindset Average Incredible
Motivation Average Incredible
Diet and Nutrition Plan Average Incredible
Correct Exercise Program Average Incredible
Testing and Measuring Average Incredible
Accountability Average Incredible
Action Average Incredible
RESULTS Average Incredible


It’s as simple as that! Question is, are you doing everything AVERAGE or doing everything incredibly? Chances are if you reading this report, you are probably leaning towards the average or the poor side in a number of those areas.


Another way of explaining this idea is the formula below

BE Who are you willing to be, as a person
DO The person you are and the action you are willing to take.
HAVE This is the formula, breaking it down to as simple as that.


If you;

Be Average, Do Average, Have Average Results

But if you;

Be Incredible, Do Incredible, Have Incredible


The System Works, Whether You Use It or Not

Everybody is doing those steps at every point in their life. The question is, are you doing it on a high level or at a lower level? And if you are overweight, Chances are you have fallen out in many of those areas.

So What Can You Do About IT?

Many People Fall Down In one or many of These Areas.

You have to start at the Top and work Your Way Down. –You can’t fix it from the bottom up.  It’s a top down proposition and I’ll explain why.

It’s the only path to Succeed! – And long term success at that.






Step 1 – Dreams and Goals If you don’t have these clear, you are doomed from the start.  Why? Because, they are the Corner Stone of Motivation. Motivation is the biggest buzz word you will hear in fitness and training.  It’s the most important because you have to get out of bed in the morning and you got to want to do it, you got to have enough reasons why to get started. The problem of people is how to get started in the 1st place.  The more motivated you can make yourself, the easier the next 6 steps are going to be.
Step 2 – Mindset The right mindset can only be achieved when you have clear goals. If you can’t have the two working in unison (Goals and Mindset), you will not get the results you want. You cannot hit what you cannot see.

The correct mindset will always move you forward.

Step 3 – Motivation Dreams and Goals X Mindset = Motivation They work together to form unstoppable confidence.

People with uninspiring goals, and a rubbish mindset = 95% of people unmotivated.


Step 4 – Diet and Nutrition Account for a huge part of your success. Some say up to 90%, others say it’s a huge part. You can’t have one without the other. There’s no way around it. 

You cannot cheat.


If you cannot accept this, then you will never get anywhere.


If you are going up against your own mindset in saying that I can lose weight without eating correctly, then in the long term, you will fail as simple as that. You have to accept the fact that you have to eat well and you need to do it consistently to have any sort of a long term success. If you are not willing to accept this, then there’s nothing we can do for you. You have to accept it and you have to know it. This is the biggest hurdle in diet that people face because they think they can get away in eating junk food and justify it by doing extra exercise. You can outeat your exercise with a bad diet. Just be careful.

Step 5 – Correct Exercise Program Equally as important with diet. The Confusion around exercise is mind blowing! Being a personal trainer, you come across all sorts of stories people think to fact but the sad thing is it couldn’t be further from the truth and usually the simplest thing is usually the right thing. People have been bombarded with marketing messages, infomercials, and friends and family, everybody is an expert on exercise. Learn from a professional to cut through all the rubbish and get yourself started on the right track.

People are out of touch on what works and what doesn’t. That’s the biggest problem I face in exercise. People don’t want to do the exercise that will contribute to their result and they want to fight that process.


People get into the trap of doing the same thing, day in and day out. If anybody knows anything about exercise, that’s the worst thing you can do to your body. Especially when you want to achieve fat loss.

Step 6 – Testing and


One of the most neglected steps. Know your starting point. You got to know your starting point. How could you ever know you have changed something? If you have gotten better or worse.

You cannot change what you do not measure. If you are trying to lose weight and you don’t know what you are eating exactly, or you don’t know how much weight you have lost or gained, or where you started from, your motivation and confidence will go down the toilet because you really just don’t know where you are going.


You’ll never know what’s working or not working.


You need feedback to change your approach. This is where your personal coach comes in, personal trainer, to give you feedback and point you to the right direction.  When you are doing your own thing, you cannot see the forest from the trees. It’s very hard to get an outside perspective when you are always on the inside.



Step 7 – Accountability Keep you on track. Don’t accept excuses. Everyone should have a little urge time.

Push you to do a little more each time.


A mentor, a coach, an Expert. This is what you need. Probably the greatest thing you’ll do for yourself if you try to lose weight.

Step 8 – Action How much are you willing to do? How much are you willing to take on? How bad do you want it? The hardest step, killing procrastination.  Procrastination- It’s the opposite of taking action. It’s safer and comfortable to do nothing than to take action. What we want to do is flip it over its head.

Use baby steps.


Build your action taking muscle!


Start yourself small and work your way up bigger and bigger and bigger, until you are so consistent that you feel wrong if you don’t take enough action. You actually feel bad doing nothing. To move you more into action more often to help you maintain your results.



Step 9 – Results

 This is the result of the other 8 steps. You can see how they all affect each other. 

If you’ve failed in the past, now you cans see where. If haven’t had a good diet, no amount of training, no amount of mindset, no amount of accountability is going to fix it, If your diet is rubbish. If you had a great diet, but you didn’t exercise, you can see why, you if didn’t maintain your results and vice versa, if you have fallen down on those areas on the things you need to work on, most of all,  remember to start from the top down.


After looking through this 9 step system you might find that you can relate to some of the areas if not all of them. This is the steps I take my personal clients through to uncover all their hidden road blocks. But just being aware of the system and the steps will help you realise your challenges might be.

Just remember the system works, and if you constantly find yourself hitting the same roadblocks now is the time to address them and come up with a plan to overcome them.

The weight loss mindset is a really important part of your loss journey. So much of why we fail or have problems when it comes to losing weight can be traced back to our mind sets. But really what does mind set even mean and how can you use it to get what you want?

So why is it and how is it that these underlying beliefs about ourselves sometimes control how and dictate why we take action and why we fail to follow through. On the things we really want to achieve and know will make a positive difference in our lives, often without us even realising what is happening our minds and body’s just seem to cruise on autopilot

In my opinion mindset is really in a nut shell what we think about, and how we think about it. The “It” being whatever is causing a problem, or a desired goal which we are aiming for yet things are happening around you and cause you to get taken of course, or cause stress or even cause you to give up and stop trying.

But on the flip side mindset can also be positive leading you to break through challenges and get success, whether that be going to the gym 3 times per week or not giving into a temptation like eating chocolate or some other junk food.

It’s sad to say that negative mind set is the far more common mindset we run into, and I can tell you everybody at some stage will have a negative mindset; it’s just a fact of life. But when we apply this to body image, health, fitness and feeling good you ask people about such things and you can bet you will get some pretty strong beliefs about it. Some people will love and some people will hate it. This is their mindset to leading and living a healthy life.

The question is what is yours? And it’s easy to find out. On any given day you talk to yourself (in your head of course, no you’re not crazy lol) and you ask your self-questions or you fixate on a problem and for most people if there is a problem or they are struggling with something most people don’t like at this and say to themselves “Yippee! Another problem I have to deal with today, this losing weight thing is so much fun! I love working hard and not seeing any results! This is great!”

I have a never seen this or heard this from anyone, if they did then they would be crazy!

At the first sign of a challenge it automatically triggers a belief about what it means to you usually a negative one


“I just can’t lose weight” = I’m a failure

“This is too hard” = I’m a failure

“I keep trying but nothing ever seems to work” = I’m a failure

They idea of being a failure (negative belief) is the one that quite often

Drives you back down to where you subconsciously believe you deserve to be

Think about that for a minute, no matter what I say or anyone says about you – even if it is positive, there is a deep seated belief in you about what you deserve, how happy you feel about yourself, how confident and also what your are capable of. No matter what. This is you, your absolute core belief about yourself.

Now if your core belief about your self is that you are a failure, think about where did this come from? And what is it holding you back from and how is it effecting you?

Because this is why all the fluffy pump you up motivation in the world won’t make a difference, because deep down you still believe that where you are, what you have and you believe about yourself  is truly what you feel like you deserve.

So how do you change it? Good question. As you can imagine its not easy – if it were there would be millions of successfully happy people out there that wanted to change, decided to change and then they did it. But we all know it doesn’t work like that it’s more like the picture below


Success on any level is never a start line path to your goal, but the key to getting there is controlling your mindset and making your focus on the positive. So here are some simple steps to get started

  1. Keep track of your thoughts each day and notice where your focus is positive or negative, this alone will help you notice any patterns in thinking
  2. If a same feeling or belief pops up sit back and look at why you’re feeling this way, is it a person, a situation something outside of you that is causing these feelings to pop up
  3. If you can look find a source of a negative belief about yourself look at make changes, if it’s a person try and let them know, if it’s a situation make sure you remove yourself or distance yourself to give yourself time to adjust
  4. Find someone to talk to about it even if it’s just a friend let them help you explore how you feel because awareness is the key to helping build a strong mindset
  5. Don’t rush it just little by little each day start to build up a new belief about yourself and frame it in the positive light, and over time gather new evidence that makes it stronger

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  • Ann

    Reply Reply November 29, 2015

    Love how you’ve listed the 9 steps. I’ve ordered your plan and cannot wait to get it and start getting to a better me. I’m already feeling motivated. 🙂

    • Chris Bridger

      Reply Reply December 4, 2015

      That’s awesome can’t wait to see your results Ann!

  • Maddie

    Reply Reply December 1, 2015

    Sounds amazing! I am going to be looking further into this system, for sure. Thank you.

    • Chris Bridger

      Reply Reply December 1, 2015

      Thanks Maddie glad you like it look forward to seeing your results!

  • StacyK

    Reply Reply December 10, 2015

    Unfortunately, I don’t always have a “healthy” mindset. This is something I have been meaning to change, but I never know where to start. I think your tip about keeping track of our thoughts is huge. It will be so helpful to see these thoughts on paper. And, if there are thoughts I don’t even feel comfortable writing down, then it is a good idea to take some other measures to prevent them.

  • Kim

    Reply Reply December 14, 2015

    A lot of times I lose motivation. It’s so hard to stay focused sometimes. Then I fall out of the good routine I started. I definitely see that all of these steps are important. Maybe I should write down my goals so I can review them and stay motivated.

  • Cristina

    Reply Reply December 18, 2015

    Love this and I may just try it out for myself! Definitely seems like it works and I like how you went into detail to avoid any confusion. Thanks for the idea!

  • Lynn

    Reply Reply December 20, 2015

    Mindset is the very important in losing weight. Everyone wants to lose weight, but of your mind set isn’t there it’s just not going to happen. Love the tios at the end to help you achieve and think positive. We just need to be happy with baby steps and one day we will get there!

  • Jennifer

    Reply Reply December 26, 2015

    The only way I ever get anything done – losing weigh especially – is a well-structured plan. Your 9 Step plan is quite interesting and I’m looking forward to following them when I start my New Year’s Resolution. 😉

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