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This is the Cavell life where we strive to bring happy and proud to the world with the tools of fitness nutrition mindset and lifestyle. My name is Brett Denton. I am founder and owner of Cavell fitness and nutrition and we are a Boise gym and today we’re going to talk about how to lose weight. This is a common topic for almost every single one of our clients. Probably ninety nine point nine percent of people that come to us want to lose weight. So today we’re going to dig into exactly how to make that happen in the most efficient and effective way. Let’s jump right into it. First and foremost you have to understand that losing weight is a process. Losing weight is a process just like anything else that you’re going to do for lifestyle change when it comes to a lifestyle change. You have to understand that it takes time for you to do the things that you have not been doing. So in other words if for your entire life you have been eating donuts every single morning. Boise Gyms It is going to take some time for you to wean yourself off the donuts and understand that that behavior is not going to be congruity with your goals over time of losing weight. So first and foremost you have to understand losing fat and gaining lean mass is a process that takes time. What you understand this then you can settle in for the ride. The second thing you have to understand that it’s a journey. So when you go on any journey like Joseph Campbell’s the hero’s journey there’s ups and downs. [00:01:29] You’re going to go backwards. You’re going to go forward you’re going to go sideways. This is how weight loss works for almost every single person that we have ever worked with. It is not a linear path. In other words today you’re not going to lose one pound and then tomorrow one pound and then the next day one pound it just doesn’t work that way. The body doesn’t work that way. And our psychology does not work that way. There’s going to be things that get in your way. There’s going to be things that are going to block your path. There’s going to be road bumps. There’s going to be road kill along the way as well. So you have to understand that it’s a journey and there’s going to be times when you’re going to be challenged mentally physically and emotionally. You have to be ready for that and you have to understand that this process is going to take time. And there’s going to be ups and downs along the way. A good book to read understand this principle is called the debt by Seth Godin. Boise Gyms If you read the dip by Seth Godin you’re going to understand this up and down process that is weight loss. Now the book isn’t specifically about weight loss but it is about motivational factors and ups and downs of anything that you’re trying to accomplish in your life. Second you understand that with a journey it’s not a one time fix. Right. [00:02:44] So you’re not going to just all of a sudden magically wake up one morning start eating right start exercising properly and all of a sudden your body’s going to be magically transformed. Right. So these one time fix things they just don’t work right. Your medical weight loss centers they may work overnight. But what happens is they don’t actually work long term for you. In other words you didn’t change any habits you just needed to get there. And cheating in this circumstance isn’t going to work out well for you in the long run. All right. Number three when you’re trying to lose weight you need to get a coach you need to get an accountability partner. You need to get somebody who you are responsible for and to other than yourself. We as humans are terrible at keeping ourselves accountable for the things that we want to do. There are very few people in this world who can maintain accountability for themselves when they’re trying to accomplish something hard. And I would even argue that there’s nobody who can necessarily keep themselves accountable all the time. What if the challenge is difficult enough. Right. Boise Gyms The challenge is difficult enough then at some point we’re going to look for a way out unless we have somebody holding us to the fire. That’s why you need a coach that’s why you need an accountability partner. Let’s talk about the difference between the two. So if you have a coach a coach is going to be a step up from an accountability partner. And in reality you can have both. But the coach is going to be able to help you direct you and guide you to doing the things that you need to be doing.

Specifically when it comes to weight loss they’re going to be able to help keep your mindset where it needs to be. They’re going to be able to help you with nutrition principles that you need to be adhering to. And they’re going to be able to help you with your workouts. This is critical to ensure that you are achieving things in the direction that you want to move. And accountability on the other hand can be a coach but it can also be a group of people. This is where like Weight Watchers comes in and other Boise gyms have this type of accountability program for you. This could be just other people who go to Boise gyms who are on the same path as you. But the accountability partner is simply there to help you stay accountable to yourself. So it could be a phone call every single night or you could send them a text every single night it you could even just hop on the phone and say hey here’s what I did today here’s what I did wrong. Here’s what I need to do better tomorrow. Boise Gyms This also works very well when it comes to working out. Working out can be difficult for people to do and the hardest part about working out is actually showing up to work workout. So if you have somebody else who’s counting on you to show up it’s going to be easier for you to show up. Actually it may not be easier but you’re more likely to do it right. The difficulty level will be the same but you’re more likely to do it because somebody else is counting on you when somebody else is counting on you. You’re more likely to follow through and make it happen. So this is why you need a coach and an accountability partner. The next thing is the more time money and resources you invest whether it be in Boise gyms comma or coach or anything else that is going to get you the results you want. The more likely that is going to happen and the longer you’re going to stick with it. A good book to read is a book called commit to win commit to win. Talks about this and how it works with human beings. So when we invest things we’re more likely to continue to stick to even things that aren’t beneficial for us. Boise Gyms Right the more money we put into something the more likely we are going to stick with it to see it out to the end. This could be seen in gambling situations. Right. So this is why people lose so much money when it comes to gambling because they’ve put so much money in. They keep putting money in to see if they can get the big win. Right to see if they can get that windfall. And so they’ll keep putting money in because they’ve already put money in. So it’s a perpetuating thing. Now we want to use that same type of principle when it comes to doing positive things for us. And in this case of losing weight to want to invest more money more time more effort more emotional energy into this goal of ours so that we continue to see it through to the very end. This is an important piece to remember and again the book that you want to read is called commit to win. To learn more about this commitment process and investing the stuff in what you want to accomplish. The fifth thing here is you need to focus on habit change habit change is really where the bread and butter is when it comes to making sure that your weight stays off forever. If you remember earlier I talked about people doing like the weight loss clinics or you know some special pill or patch or potion or whatever and those things might work for you short term but inevitably what happens is the metabolism gets slowed down. You’re not actually any healthier. And he didn’t change any of your habits long term. And so what we want to focus on is changing long term habits so that when you lose weight it never comes back again. And that’s really the goal here. Boise Gyms We want to change the habits over time to ensure that you don’t ever end up in the situation that you’re in now again. And a good resource for this is tiny habits by B.J. Fogg. If you go to w w w dot tiny habits dot com you can learn more about that. But this will guide you through the process of changing small habits over time so that a year from now two years from now three years from now the person that you actually are is not the same person. Right. Your habits your actions and your behaviors are totally different than the person that you are now and they’re more aligned and more congruity with the person that you want to be. So again focus on habits. There is no shortcuts. You know the diet pills knee replacement shakes the AS SEEN ON TV you know jelly with blurs and vibration machines and tens units those don’t really work long term. So quit chasing

the shortcuts and folks on habit change. The next thing you want to focus on is nutrition. And this is so critical that it cannot be overstated. It’s got to be about nutrition. And if you don’t change your nutrition you’re just not going to lose weight. Long term short term or at any turn. So you got to focus on nutrition and not give it to you simple here. Now you go to a lot of Boise gyms and you’re going to hear all kinds of things. You’re going to hear that you need to be eating pay. You’re going to hear you need to be a vegan or a vegetarian and you’re going to need to hear that you need to hit the whole foods you’re going to hear that you need to be a Kito Janick diet and all that stuff is fine and well but none of it really matters because it all works as long as you do them correctly. And so it’s really you need to find what works best for you and what you can stick with long term. And this isn’t going to be an overnight fix this is going to be you experimenting with the types of stuff that you want to eat with the way that you want to eat. Now I can tell you the shortcut here there is a shortcut here. Although it’s not an easy one eating correctly is very simple. It’s not easy but it is very simple. And here’s what you need to focus on. You need to focus on predominantly eating foods that are not processed so the less processed the food the better it’s going to be for you. You need to eat a ton of vegetables. Your meals need to have more vegetables in them than they have anything else you need to eat a decent amount of lean protein or protein in general. Now if you’re a vegan or a vegetarian you’re going to get protein in things like beans lentils and those types of things. If you’re not in if you’re an or you know eat your chickens your poultry your fish those types of things are great sources. But again Whole Foods that are minimally processed. Kate if you eat predominantly proteins and vegetables then you’re going to get healthier. And then you mix in some fat you mix in some fruit and you’re good to go there. So that’s the shortcut eat unprocessed foods a ton of vegetables. Medium amount of protein and then mix in some of the other stuff. Right. Second you need to learn how food actually works. So there’s a few books that you can read. One of those called the poor misunderstood calorie by Dr Dr sorry by Dr. William Le Gatkuoth. That’s L A G A K O S and the useless concept of calories as another important report to read there. The next thing you want to do which is number seven on the list here is you got to move right you’ve got to move your body you’ve got to start getting your body understanding what it needs to do with the calories that you’re consuming. What happens in a lot of people especially if they’re gaining weight is their body starts to not really understand what they need to do with calories other than store it. Right so everything gets stored right away. But you eat it you store it. And that’s because these people aren’t moving enough. They’re not using their musculature enough. They’re just not active enough during the day. Boise Gyms And so when you look at movement there’s a whole bunch of different types of movement and you need to pick depending on where you are where your fitness level is which when you start with if you’re extremely obese you know that we just need to start walking and that could be five minutes a day. We’re going to is going to walk for five minutes a day and then you bump it up to you know 10 minutes a day 15 minutes a day 20 minutes a day that’s going to get you going in every single day. We just do this and we get better and we get better and we get better. And then you want to start lifting weights lifting weights is going to start moving the musculature in a way that starts to make your muscles insulin sensitive again. You know so if you gain a lot of weight you have this insulin resistance and your body no longer handles insulin the way that it’s supposed to. And this can be a major health issue for many different reasons. And so we want to start with walking and then we’re going to start resistance training. And then you want to start looking at OK what kind of resistance training do I want. Boise Gyms And there’s a whole slew of different types of resistance training. But for somebody who is looking for weight loss we want to look at high intensity resistance training or high intensity interval resistance training. And this is what you’ll see a lot of the boys gyms around the Treasure Valley. You’ll see people doing high intensity or high intensity resistance training type of movements and then you want to focus on recovery. This is a

key piece of the puzzle that many people miss they understand that they need to recover just as much or more than they train. This is especially true if you have a high stress lifestyle. So if you’re I have a high stress job or if you have a high stress family life or if you’re just stressed right now for some other reason you have to understand that you’ve got to get some downtime. You let your body rest if you don’t let your body rest your body is constantly in a state of fight or flight and that is not good for long term weight loss results or for long term health in general. And so one of the most important ways for you to rest is for sleep. You got to sleep and you’ve got to get good quality sleep. And so most studies out there say you want seven to nine hours per 24 hour period for optimal sleep optimal hormone and optimal recovery. So if you’re not getting seventy nine hours of good quality sleep then take a look at your sleep and see what we can do to fix that. The rates of seven to nine hours of sleep every 24 hour period. Boise Gyms Now if you do have a very demanding or high stress job then you need to look at ways to recover and some of those could be meditation recreation hobbies vacations those types of things and if you don’t have a lot of those in your life right now if you’re not doing something even in a small amount every single day you need to rearrange your life so that you can get a little bit of recovery in and start to reduce the stress load on your body. Now this doesn’t always mean that reducing the stress in our life it just means that we’re handling the stress better than we would previously. All right. So basically don’t be a boring person either get out and do things hang out with family get in nature walk around do things other than these things that are stressing you out which for most people is work right. All right. And then number nine and I think we’ve you know beat this one to death but you really got to focus on the long term. You have to understand that losing weight is a lifestyle change not a quick fix. And so you really have to understand that hey if I go to any of these Boise gyms I’m going to be in it for the long term and long term is five 10 20 30 40 50 years where you’re really dialing in and you’re building that bank account of health and fitness. Just like when you put your money in the bank. Right the more money you put in the bank the more money you’re going to have when you retire. Same thing here every single day you’re depositing into that unhealthy bank deposit that deposit that deposit that in the interest is compounding just like it is in a bank account and says You compound that interest you’re going to get healthier and healthier and healthier and that’s going to help you have a longer and healthier quality of life. And then last but not least you’ve got to start right you just got to start you’ve got to put one foot front of the other and you’ve got to understand you’re going to have some issues where you you know fall back and you take two steps forward one step back two steps forward one step back and that’s OK. The goal here is to keep getting better every single day and the days that you don’t get better. That’s all right breast the dust off. Get back on and get started the next day. All right guys. That’s how you are going to start losing weight and that’s how you can lose weight long term. So you never end up in a weight loss situation again that is the podcast guys get out there get fit and Coville.