This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.
I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).
Step 1: WHY Do You Want to Get In Shape? (Inspiration)
Let’s start here: WHY are you reading this guide?
Do you want to get in shape to:
- Start dating again?
- Win a weight loss competition at work?
- Eventually play with your newborn son?
- Grow old with your significant other?
- Prove everybody wrong who said “you can’t do it?”
- Because you just want to look good naked?
Have a freaking reason, friend!
Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.
Whatever.
Just keep that reason for wanting a better life at the front of your mind at all times.
With our 1-on-1 Coaching Clients, we call this “Your Big Why.”
This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.
In addition to having a good reason, many people get inspired by reading success stories of folks like them.
Why all the focus on inspiration and motivation?
Because getting in shape will never be “easy”.
The first week – while you’re excited – is fun.
It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.
Step 2: How to Eat (Nutrition)
Here is the article to level up your nutrition:
Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable
Step 3: What to Do For Exercise (Move!)
Okay, so now you should be all fired up and inspired and thinking,
“Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”
Perf. Let’s get started.
A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely).
Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:
“I’m going to lose 25 pounds this year by going to the gym 3 times per week for the next 6 months.”
That’s a good goal.
Alternatively, you could also work on a reoccurring habit that will indirectly help your goal.
EXAMPLE: “I’m going to walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.”
This allows you to review your day/week with a simple question: “Did I do what I set out to do?”
Whichever method you decide, it’s important to be deliberate in your actions:
- If you are setting goals – be SUPER SPECIFIC, write them down, and plan them out.
- If you are building new habits – add them to your calendar, set phone alarms or alerts, and do them EVERY DAY.
- Understand that Rome wasn’t built in a day, and Optimus Prime didn’t transform in one move. This is NOT a diet, or a quick fix, but a LIFESTYLE CHANGE. Don’t expect results overnight, or abs in two weeks. Slow, steady progress.
Next, we need to…
B) Identify your Kryptonite.
Think back to the last time(s) you tried to get in shape and lose weight.
- How successful were you?
- How long did you stick with it?
- What made you fall off the wagon?
If you failed, congratulations!
You already know which “get in shape” method doesn’t work for you.
It’s simply the wrong piece of the puzzle you’re trying to solve.
They say the definition of insanity is doing the same thing over and over again and expecting different results.
So unless you enjoy not getting results, don’t try to get in shape the same way you did last time…it AIN’T gonna work!
If you counted calories, ran on a treadmill, and did kickboxing and you’re not happy with the results, it’s time to try something new.
Ask yourself:
- Did work get busy or you went on vacation?
- Was it because you actually hated exercising?
Whatever it was, you need to pick a different strategy this time.
C) Find an activity that makes you happy, and do it all of the time.
- Do you like to run? Awesome, do that (just do it right).
- Do you like to lift weights? Awesome, make sure your workouts don’t suck.
- Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!
If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.
Step 4: Who is On Your Squad? (Support)
Last but not least, you need support.
Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.
Once you decide to get in shape, want to know the best way to guarantee success?
Find somebody who’s at a similar level of fitness as you, and work out with them!
He/she will push you on days when you’re dragging, and vice versa.
You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).
Now, let’s say you’re the ONE person in your group of friends that wants to get in shape.
Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…
Welp, we’ve got you covered:
The Nerd Fitness community – a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed.
Real Talk: How Quickly can I get in Shape? How Fast Can I lose Weight?
Today is the first day of the rest of your life.
Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.
Keep it simple but specific, and get started today.
But I know your next question:
“How fast can I get in shape, Steve?”
We have a full article right here answering that question, but I’ll give you the short honest answer here:
You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of the equation) and moving more (20% of the equation).
I know there are absurd diets like the Military Diet that says “Lose 10 pounds in 7 days!” But don’t believe it.
Temporary changes create temporary results!
And our goal is for you to be slightly healthier today than you were yesterday.
And then healthier and happier next year compared to this year.
Join the Rebellion – start fixing your nutrition with small changes today.
If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone!
This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!