Welcome to another episode with yours truly, Patrick Ocheni, on the Body By Patrick podcast. On today’s episode, I’m going to share with you how to create a safe and effective plan to lose weight.
Let’s dive right in.
There are essentially four steps.
These are the same four steps that I’ve used in the past to help me lose 60 pounds in 180 days. And, it’s the same four steps that I’ve used to help many of my clients lose weight and transform their bodies in a huge way.
So I can assure you if it’s worked for me, if it’s worked for my clients, it will surely work for you if you apply these principles.
Step one. If you’re trying to lose weight, the first you’ve got to do is you’ve got to find what I call your starting point.
This is a mistake a lot of people make; they do not find their starting point, and they just essentially just start working out.
What I always like to do is, before I start weightloss journey, I find out what my body fat measurement is.
Then, I always like to take before pictures. Sometimes, as you are going through your weight loss journey it’s very hard to remember where you started from, and pictures are great way to have a visual representation of your progress.
And trust me, you’ll be much more excited at the end of your journey when you can look back and just see visually how far you’ve come a long.
So, I love taking pictures.
The other thing I also like to recommend to my clients is to take measurements: waist size, chest size, hips, thighs, and your neck area.
These are also crucial, because they will help you stay motivated over time. The goal is not just to lose weight, the goal is to see if you are dropping inches.
Ultimately, the reason why we all want to lose weight, reduce body fat and get in shape is to what, to fit into our clothes a lot better, right?
So, when you can see that the inches are going down, that would be another great way to realize that, yes, you are making progress.
The other thing I also like to do is, I like to take video recording before I start my weightloss journey. Something like this:
Hey, this is Patrick. Today is the beginning of my weight loss journey. This is how I look right now. This is my front view, side view, back view.
And over time, just keep a video diary, if you will, of my progress. And once again, that’s a great way of having a visual and audio representation of your journey.
And then, finally, I like to take my body weights.
So, these are different ways I like to find my starting point.
If you are trying to lose weight as part of your plan, I encourage you to figure out those things before you get started.
So, that’s step number one, finding your starting point.
The next thing you’ve got to do after you’ve figured out a starting point is, you’ve got to come up with a specific goal that you’re trying to achieve and attach a timeframe to it.
For example, you can say to yourself, right now I am at 25% body fat. I want to be at 24% body fat by so so so date. What that would do is bring a sense of focus and direction to your weight loss journey, as opposed to just saying something like, I just want to lose weight– that is not good enough.
There’s something powerful that happens on the subconscious level when you set a specific goal, attach a date to it, then guess what, the forces of the universe start to align to support and help you make that goal a reality.
So, step number two, you’ve got so determine a specific goal and attach a date to it.
Step number three, very important: You’ve got to come up with a daily routine.
What do I mean about that?
Very simple.
You see, losing weight is about creating new habits.
What you want to do is take– as much as possible– the emotion out of the journey.
There are going to be days where you don’t feel like working out, you don’t feel like exercising, but once you have a daily routine that has become an habit over time, what will happen is you will just automatically start doing these things without even having to think about it.
Step four is, you now have to come up with an actual weight loss program.
Today, I’m just going to share with you what components you should include in your weight-loss program.
Weight loss program has to include resistance training, cardiovascular training, and a nutritional plan.
When it comes to lifting weights, you have to determine, well, am I going to be using free weights, am I going to be using machines, am I going to be using bands, am I going to be doing body weight exercises?
The answer to these questions hinges on your current fitness level.
When it comes to your cardiovascular training and coming up with a plan, you have to determine to yourself, well, am I going to be using a treadmill? Am I going to be taking a spin class? Would I be doing Zumba? These are determined by things you enjoy doing.
For example, somebody with knee problems might not want to be doing a treadmill. They might take a spin class, because it’s less impact on the joints. Or, maybe go for a swim instead. That’s also an aerobic workout.
When it comes to your nutritional plan, guess what? We all have different likes and dislikes. The food that I might enjoy, you might not enjoy. So, what you need to do is sit down and figure out what do I like to eat? And, what kind of treat do I like to have to reward myself with as I go along in my fitness journey?
To recap, the first you’ve got to do, you’ve got to find your starting point. The second thing you’ve got to do, you’ve got to determine your specific goal.
The third thing you gotta do is, come up with a daily routine. And finally, come up with a actual weight loss program that includes lifting weights, cardiovascular training, and a nutritional plan.
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