I've found myself talking a lot lately about Effort vs. Expectation... its one of those subjects that comes up around this time of year, when folks are trying to keep the resolutions / goals / promises they made for themselves in January.
So, I've had several conversations in the past few weeks with people who have shared their goals with me, and then asked me how to get there. And, in some cases, when I give my answer they look at me like I've just asked them to jump out of a plane at 30,000 feet with no parachute.
This is where the topic of Effort vs. Expectation comes up. Let me explain:
Say you are a person who wishes to lose 25lbs. You'd like to drop your overall body fat percentage, add a bit of muscle, and wind up looking lean and toned. You'd like to do so by Spring Break (sometime in March). This basically means you have 12 weeks- if you start on January 1- to hit that goal.
That's your expectation.
Now in order to get there, your effort must match.
If I'm your trainer, and that is your expectation, I'm going to tell you to do something along the lines of 3 strength training sessions per week, with another day of Metabolic Conditioning mixed in. 4 pretty challenging workouts per week. Every week. {not just when it fits into your schedule and you "have the time"}
I'm also going to tell you to meal prep and be sure that 80% - 90% of the food you eat be made at home {not just Monday through Friday, and then a "Cheat day" or "splurge" on the weekends}. Specifically, you should focus on eating lean protein [poultry, beef, bison, eggs, seafood] and every sort of fresh produce you can get your hands on. You'll want to get healthy fats at each meal as well- olive oil, avocado, almonds, cashews, macadamia nuts, grass-fed pasture butter, coconut, etc. Hydration will be key- drinking 1/2 your body weight in ounces per day. Seltzer, herbal tea, and regular old water all count.
Lastly, I'm going to tell you that alcohol intake has to be minimal, if it is going to take place at all... 1-3 portioned drinks per week MAXIMUM. This doesn't mean a goblet of wine, or a yard of beer. It means a standard portion. 1-3 per week. Every week. Period. {even when you're out to dinner with your friends, or at a cocktail hour, or other function}
None of it is rocket science or that far out of the realm of what you'd expect....but my instructions will be pretty specific and there's very little wiggle room. This directly correlates back to your exception of losing 25lbs in 12 weeks.
Does EVERYONE need to follow a plan like the above? Is this the best course of action for ALL people looking to get fit and healthy?
No.
But it IS what a person needs to do if they want to lose 25lbs in 12 weeks. It's that plain and simple.
Let me put it to you in another (much shorter) analogy:
If you want to be a recreational softball/baseball player in a local adult league.... you'll need to maintain some basic level of health and fitness.
But if you want to be an Olympian who plays for Team USA in Baseball or Softball... you'll have to be on a regimented training program and nutrition plan.
The Olympian cannot expect to put in the minimal training efforts of a rec ball player and stay an Olympian.... and the rec ball player can't expect to have the skill or physique of an Olympian with a very basic level of fitness and mediocre nutrition.
Hopefully I haven't bemoaned this point too much... but instead have given you an opportunity to think about what YOUR goals are... what are your expectations for yourself? And what effort are you willing to put in for them?
Do they match?
So, I've had several conversations in the past few weeks with people who have shared their goals with me, and then asked me how to get there. And, in some cases, when I give my answer they look at me like I've just asked them to jump out of a plane at 30,000 feet with no parachute.
This is where the topic of Effort vs. Expectation comes up. Let me explain:
Say you are a person who wishes to lose 25lbs. You'd like to drop your overall body fat percentage, add a bit of muscle, and wind up looking lean and toned. You'd like to do so by Spring Break (sometime in March). This basically means you have 12 weeks- if you start on January 1- to hit that goal.
That's your expectation.
Now in order to get there, your effort must match.
If I'm your trainer, and that is your expectation, I'm going to tell you to do something along the lines of 3 strength training sessions per week, with another day of Metabolic Conditioning mixed in. 4 pretty challenging workouts per week. Every week. {not just when it fits into your schedule and you "have the time"}
I'm also going to tell you to meal prep and be sure that 80% - 90% of the food you eat be made at home {not just Monday through Friday, and then a "Cheat day" or "splurge" on the weekends}. Specifically, you should focus on eating lean protein [poultry, beef, bison, eggs, seafood] and every sort of fresh produce you can get your hands on. You'll want to get healthy fats at each meal as well- olive oil, avocado, almonds, cashews, macadamia nuts, grass-fed pasture butter, coconut, etc. Hydration will be key- drinking 1/2 your body weight in ounces per day. Seltzer, herbal tea, and regular old water all count.
Lastly, I'm going to tell you that alcohol intake has to be minimal, if it is going to take place at all... 1-3 portioned drinks per week MAXIMUM. This doesn't mean a goblet of wine, or a yard of beer. It means a standard portion. 1-3 per week. Every week. Period. {even when you're out to dinner with your friends, or at a cocktail hour, or other function}
None of it is rocket science or that far out of the realm of what you'd expect....but my instructions will be pretty specific and there's very little wiggle room. This directly correlates back to your exception of losing 25lbs in 12 weeks.
Does EVERYONE need to follow a plan like the above? Is this the best course of action for ALL people looking to get fit and healthy?
No.
But it IS what a person needs to do if they want to lose 25lbs in 12 weeks. It's that plain and simple.
Let me put it to you in another (much shorter) analogy:
If you want to be a recreational softball/baseball player in a local adult league.... you'll need to maintain some basic level of health and fitness.
But if you want to be an Olympian who plays for Team USA in Baseball or Softball... you'll have to be on a regimented training program and nutrition plan.
The Olympian cannot expect to put in the minimal training efforts of a rec ball player and stay an Olympian.... and the rec ball player can't expect to have the skill or physique of an Olympian with a very basic level of fitness and mediocre nutrition.
Hopefully I haven't bemoaned this point too much... but instead have given you an opportunity to think about what YOUR goals are... what are your expectations for yourself? And what effort are you willing to put in for them?
Do they match?
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