So, You Wanna Lose Weight?

I feel like we all sound like broken records with our talk about nutrition, dieting, cardio, and everything else that goes hand-in-hand with shedding weight and leaning out. Well, I’m going to “weigh in” on the issue. See what I did there?

Now, do you want to lose weight? That seems to be what the majority of people want to do these days, and it is what I hear from several people who have done one-on-one training with me. This is for good reason seeing as we have an obesity epidemic coupled with childhood obesity on the rise here in the U.S. My question to you is, how do you plan on losing weight in every other aspect of your life than just meeting your trainer a couple times a week? This is one of the biggest misconceptions that I see working as a trainer; people don’t always take into account the amount of effort and sacrifice that is necessary in the hours spent outside of the gym. The honest truth: the challenge isn’t going to be what you have to do in the gym for that hour or hour and a half. The challenge is going to be what you have to do when you leave the gym and go to work. The challenge will be when all of your co-workers are eating some sort of crap that was catered in for lunch, or when you all go out to eat for that business lunch, and you have to choose something that will fit into your prescribed macronutrients. The challenge will be when you get off work and your friends or co-workers want to go out for dinner and drinks. The challenge will be when you go and visit your family for a special occasion, and they don’t understand why you can’t eat the hamburgers, baked beans, and the potato salad that Grandma made earlier that day.

This is the part that most people don’t think about when it comes to setting a weight loss goal and reaching it. People fail to realize that meeting your trainer for that hour session is only about 25% of what needs to be done. Yes, you have to do your cardio. Yes, you have to track what you are putting into your body, and how much of it, so you can make adjustments when you start to plateau. Yes, you are going to have to say no to things that you may actually want. However, if you are serious about reaching your goal, then you will realize that all of those things are imperative stepping stones in your weight-loss journey. Is leaning out and building muscle something that is supposed to be easy? Rhetorical question! No! If it were, we would not struggle with the widespread obesity that we are facing today. It’s hard for a reason. How does the saying go, nothing in life worth having comes easy?

However, you also have to realize that we are human. We are not perfect, and there may be times when you slip up and get off track momentarily. These minimal occurrences are no reason to throw away all of the hard work that you have already put in. Put the cookie down, and grab some carrots. I know, cookies are delicious, and carrots are for rabbits, but you’ll get another cheat meal soon enough if you just hang in there.

Majority of the time, people like to place blame on anything and everything other than themselves. There’s a lot of talk about not being able to eat the right food because of work, a spouse, or even your own children. When it really comes down to it, those are all just excuses that you tell yourself to justify failure. These mistakes keep you from reaching your goal. While those may be your excuses for not being able to do something, someone else is out there using those same excuses as a reason to get it done. Another mistake people make is being almost 100% on their routine during the week, and when the weekend comes, that is all thrown away. Why would anyone want to take one step forward and two steps back each and every week? Do yourself a favor and try to stick to doing things right on the weekend, and I guarantee you will start to have more progress towards your goal.

I want to offer some quick tips that should help you to stay on track and reach your goals for losing weight.

    1. Get a qualified professional to help you with your nutrition. Your best friend that has had a 6-pack since 6th grade and has never been over 180lbs is probably not your best bet. Some people are just born with good genetics and a fast metabolism.
    2. Set short term, as well as long term goals that are realistic and attainable. Use the acronym S.M.A.R.T. when setting up these goals. Make them Specific, Measurable, Attainable, Realistic, and Timely.
    3. Do your cardio! I know, I’ve said it before, and I’ll say it again, it sucks!  However, it is a necessary suck that you need to learn to embrace because it has a multitude of benefits which include, creating a higher energy deficit, cardio respiratory benefits, increased blood flow to the brain and peripheral parts of the body.
    4. Make sure you have a plan for being able to stay on track if you happen to go out with co-workers for lunch or with friends for dinner. You don’t have to eat complete crap just because you are eating out. Look up the menu on your way, and find items that are closely related to what you normally consume.

5. Have a person or a support team to help you along        the way. It may prove to be difficult when your colleagues or friends are taunting you about not being able to eat bread or have whatever is being catered to work.

I hope this tidbit will help any of you that decide to lose weight, or any of you that may be struggling right now to stay on track. If you are looking for a trainer to help you lose some weight, or build muscle feel free to contact me at If you’re looking for a nutrition coach, feel free to contact either one of the two that we have available here at NBS Fitness at or


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