In last Wednesday’s blog, I mentioned that I had come to the realisation that I need to lose some weight / body fat.
I mentioned that I’d planned my workouts and intended to average 1,000 calorie a day deficit.
Whilst I acknowledge that there is only so much accuracy within it (although it’s probably more accurate than you might think), research suggests that around 3,500 calories are stored in a pound of body fat.
Meaning a 1,000 calorie day deficit adds up to 7,000 calories a week, which should equal two pounds.
Which is exactly what I was on the scales at 6.30 this morning.
So I’m pretty happy with that.
Bang on target, despite a very heavy first day last Wednesday.
I could also say that I’m happy with that after having had to eat out all weekend (the wife and I took the youngest to London from first thing Saturday to last thing Monday).
But it’s powerful to remember the location of your eating doesn’t have anything to do with the volume that you choose to consume.
Unless we choose it to.
I could also say that I’m happy with that having had an aggravation of an Achilles injury that meant my workouts haven’t gone quite as planned.
But all that actually meant was I had to drop my consumption by a couple hundred more calories.
I’ve mentioned before that weight loss doesn’t need to be as frustrating and stressful as it can be.
Not everyday needs to be perfect.
We don’t need to live like monks.
We don’t need to cut out all our favourite stuff and stop socialising.
Maybe we might make some tactical adjustments to that to create damage limitation, for no impact on enjoyment………….
But we can still live a life that we enjoy.
We just need to create an average across the 168 hours that takes us in the direction that we want to go in.
An average calorie deficit for weight loss.
A form of exercise (preferably one that we enjoy or, at least, find tolerable) with appropriate aggressive overload over time for improvement in things like fitness, health, strength, endurance, etc.
Create a plan to how that’s going to happen, rather than just hoping that we’ll remember to do non default behaviour when the time comes.
Possibly create some degree of accountability, like I have here.
Strip back the emotion.
Get clear on what needs to be done.
Create a doable, average plan that will make that happen.
Do said plan.
Much love,
Jon ’32 ounces’ Hall
P.S. All of the above (the plan, the accountability, the exercise you enjoy and so on) are part of what we do. We have the last few spaces left for a September start. Don’t miss out —> www.myrise.co.uk/apply!
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RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!
