Getting Started Weight Loss Tips

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Alright guys. So welcome to Lesson One in the 12 week Fat Loss Road Map Program. And this lesson is all about getting started, so hopefully you would have downloaded the “Getting Started” PDF under this video.

This is pretty much the accompanying exercises and tools we’re going to be using to help you work through this lesson. So pretty much what we’re going to do is, we’ve already talked about in the intro area. Now we’re going to be going through that 12 week program. And then what we’re going to do each week is we’re going to have a topic, we’re going to give you an exercise to do. So whether that’s you know a little bit of homework, don’t worry, I’m not going to you know, hassle on you if you haven’t done your homework or anything like that. But it is of best benefit to you to follow through with that. And you know we’ve designed it in a way that you know it’s pretty easy to get you started. Really all you have to do is just invest maybe ten to twenty minutes a week, doing the exercise. And generally what I would recommend is you try and do the exercise while you’re, you know, while you’re watching this video. So with that said I will get stuck into it.

So pretty much what we’re going to do when we’re getting started is we want to start with some goals. So you pretty much just define what it is you’re after. So it might be weight loss. It might be a little bit more energy. It might be fitness. It might be, yeah, whatever it is. Now the reason why this is so important to have up front clearly identified is because that’s what’s going to really build it out. If we draw like a little pyramid, that’s really what’s going to build the foundation, I’m a terrible speller too, I do apologize. That’s really going to build a foundation for whatever what the end result is. So this might be the result that we’re after, at the top. Now if you don’t have your goal set, then you don’t know what direction you’re going in and this pretty gets…really going to cost problems for your motivation which is going to be week two, week’s two lesson. But for the moment I’m just going to get you started with some goals.

So what I want you to do now is stop the video or what’s going. Just write down on a sheet of paper what it is you hoping to get out of ahm, you know, what you’re doing here. So I’ll give you a minute to go and write that and you can just quickly pause this video. Hoped you pause the video, I’m still watching. Alright. So hopefully you’re back and you’ve written down your goal. Now pretty much, generally if (inaudible 00:02:31) you’ve got work to do. How much do you want to lose? When do you want to lose it by? Let’s get a little bit more details about that. So let’s identify, what is exactly you want to do. So if it’s “I want to be five kilos lighter, or you want to be a certain dress size, once again, terrible spelling, yeah, whatever it is. So the key really to this is to make sure that it’s relevant to you, that is going to get you up out of bed in the morning and get you to follow through and take action. Because it’s very easy to lose focus of what we want because we built it up in our heads that we want to get there and then we self-sabotage and we don’t end up achieving the results that we want. So for now we just want to make sure that we’ve got that set. Now we’ve known what our outcome is and where we want to go and then the next step is. So first, I get my duster.

Alright. So we’ve got our goal and then we need to have “how’. Why we want to do it. So the goal is the thing, and these are the reasons. Now this is, you know, I’m not really flattered about it, at the moment, too bad because this is really, what you need to get nailed to get massive weight loss results, which help make tremendous changes in your life. Now if you don’t have these things clearly written down, then you are never going to have the energy or the drive to go and get that goal.  Now I’m not saying it needs to consume your life or anything like that, but if you want to change your lifestyle, then its fair to say this have got to be a fairly big part of that. And if you’re watching this video and invested the time and money then it says to me that you need to…, well you’re looking to do that. So the goal is the thing that we’re after, and then there I’ve got the reasons why we want to do that. So I think that it might be “I’ll feel happy, yeah”. I’ll feel more confident”. “I’ll have more energy, yeah”. “I’ll be able to run around with my kids. Whatever, so on that same sheet of paper. You know you’ve got your goal at the top and now we want to have at least three to five reasons, yeah, why you want it. So pause the video and go ahead and do that and then we’ll come back in a second and we’ll talk about the next step.

Alright.  So back to it. So we got our goals and then we got our reasons. Next, thing we need to figure out is you know, what is it that I need to do or stop doing? So essentially just…just writing this down alone is enough to make your brain go, “oh, hang on, maybe I shouldn’t do that”, or “Hey, hang on, maybe I should do that”.  And look, not many people will actually sit down with pen and paper and write down how they’re feeling or what’s going on through their heads. I do it all the time because, yeah, it’s just a great way to reflect and get your ideas out on paper. So really what I want you to do is write down five things that you need to change and five things you need to stop. So essentially, let’s make it easier. Five things you need to start doing, five things you need to stop doing. If you can’t think of five of each, just think of five things you need to change and then write them under your goals. So we got our goals. We’ve got our reasons and the things we need to change. So go ahead and do that now.

Alright, so now we’re back to it. We’ve got our goals. We’ve got the ‘reasons why’, and we’ve got our five things that we need to change, or five things that we need to start, five things that we need to stop. Now for each one of those things I want you to pick just the top three, or the top two to three. Just pick the top three things that are going to have the biggest impact for you. So that might be, join the gym. Stop smoking. Cut back sugar or chocolate. So you just need to identify the three things that you feel are important, that are holding you back the most, because everybody knows the things that are holding them back or making them not get to where they want to go. So quickly identify those top three and then what we’re going to do, is we’re just going to write a strategy for each one. So hopefully you’re keeping up with this, and writing it down as we go. But the strategy for each one is going to be, okay say, I eat too much chocolate. Currently I eat five pieces of chocolate a week. My strategy is, “I’m going to try and use (inaudible 00:08:25) or I’m going to cut back my servings, maybe do something like that. So that’s something that you can implement pretty quickly and pretty easily. It might be something as simple as, “I’m going to drink more water”.

So there are your week one things that you’re going to try and work on. I’m not talking about making drastic, drastic change. But we pretty much just going to identify the three biggest trouble areas for you and make a conscious effort over the next seven days to make a change there. So then, this is the part that’s relevant to you. So you might want to go back through and watch this a little bit more. And really, maybe think about those, put them up somewhere, where you’re going to see them like on your wardrobe cover or on your fridge, you know. And what, what’s a good thing to do here is with that “why?” you know, you might do like a vision board. So you can do that on Pinterest. But let’s get back to, you know, this isn’t paper and glue and actually physically make a collage or something of the result that you want to get. So what you’re doing is you’re conditioning your mind to see that and then once you become certain in your sub-conscious, in your beliefs, then these are going to be easy to change.

Now I give you the example of you know, if you ever wanted to buy a car or a handbag or a pair of shoes or something that you know, was a thing that you could buy, but you couldn’t afford it, and you kept thinking about it, thinking about it, thinking about it. Eventually you visualized it enough that you found a way to get it. So maybe that was maxing out some credit cards or you know going out with friends, or not having a couple of nights out a week or something. But that visualization technique can be used and you put it out every time that you’re using it. So I’ll recommend you know really smashing that “why?’ and really getting it clear in your head, why is it you want to get the result. And then tie it into these three strategies, and that’s going to make it easier for you to make a change on those levels of all those things that are important to you.

Now say for instance that wasn’t an issue for you. Really my recommendation for week one. So really, that was all about you, so everyone will pretty clear starting point. And because everyone is different, you know, it’s hard, ah you know, throw a blanket over what you should be doing. Whenever anyone sits down with me for a one-on-one personal PT consultation, that’s exactly what we go through step by step. Now I usually ask the questions and I delve a little bit deeper and yeah, people might say, “Oh, I don’t know”, for a reason. Then I will delve in, peel back the layers of the onion so to speak, and really get to the root cause of you know, what they want and what’s holding them back. And then that helps me steer the rest of the ship. So if you don’t get that right, ah, that’s probably really where 90% percent of the people are going to fall down. So I challenge you to look back on your own life and your own experience with training and losing weight and see if that’s not true for you, chances are I think you’re going to find out that it is. Okay. Once you’ve got all that sorted, week one training. What I’m going to recommend is, if you’re not already exercising you need to start. So Monday, Wednesday, Fridays are going to be your workout days. Say if you can’t do those days, I would look at least Monday, Tuesday’s, Thursday-Friday. And then, I’m going to have Saturday-Sunday as optional. So this is all on your week one handout, right? So you’re going to do three days a week, four days a week.  Let’s aim for two to five workouts. So if you’re currently working out, five is probably not going to be a stretch for you. If you’ve never worked out before two days a week is going to be perfect for you, alright.

But now, what we want to do on those two days is in the program section, so that’s actually a PDF you will print out, we got two options for workouts. So whether you want to work out from home, go for a walk or go to the gym, we’ve got something for you there, okay. Now if you’re quite experienced with exercise and stuff then you know, you might not need to worry about this too much, but really what I would challenge you to do is, step outside your comfort zone, maybe try and do something a little bit different and really track your results because that’s what the program is there to do, so we can look back on your results. If I was there as your trainer, you know after a week’s worth of training, I could see what training you’ve done, what eating you’ve had. Everything leading up to that point, and then we can see all sort of results we’ve gotten. So essentially what I want you to do is to try and do that for yourself and try and keep the best record that you can and download your little diary as well.

So that’s pretty much it, all the information is there. Pick your program that you want to do, whether you’re beginner, intermediate or advanced. Pick the days that you want to do and then just take it from there. Now what you’re going to find with these lessons, is that we’re not going to focus a tremendous amount on exercise because really that’s, that’s not high on our priority list for weight loss, and I’ll explain that in a later video. But what you’re going to understand is, this is the ground work leading up to exercise, and the stuff that you do. The other 80% of the time, like what we just talked about is what is going to get you the results. So, just to follow up, go through your goal sheet, write down your goals, download your week one program and then just follow the steps for that. And then if you need help with any exercises or anything like that, visit the video and the exercise section in the members’ area home. So just navigate back to that, have a look around but otherwise you know, you should be sweet with that. Alright thanks for watching. I’ll see you in less than two next week. Alright. See you guys.

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11 Comments

  • Ann

    Reply Reply November 29, 2015

    When I was referred to your site a couple weeks ago, and came back and read/watched what you posted, I really enjoyed the way you went about everything. It inspired me to get with the program, literally. I’ll be starting soon, and keeping my fingers crossed, but I have a very good feeling about this one. 🙂

    • Chris Bridger

      Reply Reply December 5, 2015

      Thanks for the feedback Ann I’m excited that we can help you reach your goals. If there is anything you need help with don’t hesitate to ask me.

  • Kelly

    Reply Reply November 30, 2015

    Like you said in your video, not many people act silly sit down with a pen and paper and write out their goals, but they should! If your serious about it, you will. I didn’t actually stick to my goals until I wrote them down. It’s like they are offical once they are down on paper and you want to accomplish them.

    • Chris Bridger

      Reply Reply December 1, 2015

      Great insight thanks for sharing, having written goals allows us to become crystal clear on the end results we want. It also gives us a direction to head in, but of course we still need to be flexible and able to reevaluate our goals as our needs and feelings change.

  • Maddie

    Reply Reply December 1, 2015

    I kind of have to “re start” weight loss journey, and this is really helpful to know in doing so. Thanks for all the info!

    • Chris Bridger

      Reply Reply December 4, 2015

      That’s they way, don’t get discouraged just a bump in the road the real key is to get back on the horse so to speak as quick as possible.

  • Emily

    Reply Reply December 9, 2015

    Getting started is always the hard part. I do the idea of setting goals. Usually I just set out to lose weight and set a goal weight but I really don’t write them down or make a plan for how I’ll get there or why. That will be much more motivating to reach my goal. Thanks.

  • StacyK

    Reply Reply December 10, 2015

    I love this idea of writing down the reasons we want to reach our goals! Sometimes it is too easy to lose sight of why we are working so hard, and then it is even easier to give up. Great idea!!

  • Carol

    Reply Reply March 8, 2016

    Ok, now I’m hooked. Mainly because your presentation is just normal, real and achievable. You seem to be honest and genuinely interested in getting people on a journey to health. I’m going to give it a go and follow your instructions.
    Right, I’m off to find the glue and scissors and try and get hubby on board while I’m at it !

  • Erin

    Reply Reply March 12, 2016

    Very good overall tips!

    Absolutely going to show this article to one of my friends, Thanks!

  • Teresa McAtee

    Reply Reply November 4, 2016

    THanks for all your ideas , they have really rattled me mindset , motivation and to be more consistent.

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