How To Be 412% More Successful In Your Fitness And Weight Loss Goals
How To Be 412% More Successful In Your Fitness And Weight Loss Goals…The Ripped Body Philosophy
The popular book The Talent Code describes how researchers figured out how to tell which children would be the most successful at learning an instrument based on one simple question.
Children were asked how long they intended to play their particular instrument (through this year, through primary school, through high school, all my life) and the answers were put in 3 categories: short-term, medium-term, long term.
When the researchers tested these groups and compared the results…The differences were staggering.
With the same amount of practice, the “long-term commitment group” outperformed the short-term group, by 412%. That’s crazy!
All 3 groups did the same amount of practice, yet 1 group improved 412% more than another just by deciding that they were going to take the long term view on improvement instead of the short term. In fact, the long term group was better in twenty minutes of practice than short –termers at 1.5 hours of practice.
What does this have to do with weight loss?
Its all about perception of self… And this is the most important part of Ripped Body Boot Camp.
The perception you have about your goals and what is possible. By making a long-term commitment to be fitter, stronger, and healthier from the get-go, you will get the same benefit from a 20-minute workout as spending hours in the gym.
There is so much mind numbingly confusing science on which diet plan is best to use that sometimes we can get lost in the nitty gritty details.
We believe there is one thing that stands above all others in reaching your goals, and that’s surrounding yourself with people who are trying to be their best selves.
Anytime you join a new community, you’ll unconsciously try and fit in.
That’s just who we are. It’s natural. So let’s take advantage of our natural gifts.
The key is to make sure the community you join is full of people you like or who you want to be like: hardworking, motivated, and working towards a goal.
Our philosophy can be summed up in 3 simple points:
- 1. Do the opposite –
Everything Popular Is Wrong – Oscar Wilde
According to a 2005 study done by American Medical Association… 97% of diets fail!
Those are pretty depressing numbers, to think that only 3% of dieters maintain long term weight loss, is it any wonder obesity is at an all time high?
And for most of us, when we go on a diet we look to the experts to tell us what to do…Whether that means books to buy or diet plans to use or pills to take.
There’s no shortage of diet advice or gurus willing to tell you what to do. Honestly, it’s almost impossible to know what diet and fitness advice to take when there is so much information being thrown around…Both good and bad.
But with failure rates on diets at 97%…It doesn’t take a genius to figure out that something’s wrong and needs to be fixed.
The normal way to think about shaping up and losing weight is to diet and get it over with. Trying to use deprivation and willpower are two of the biggest mistakes smart people make when trying to get fit.
We’re going to show you a reason to think about this very differently.
We also created something called the CAT method to make reaching our goals simple, straightforward, and all predictable.
Have you ever seen a cat stalk prey?
They are all business when its time to hunt… They zero in single-mindedly on their goal, commit to it, and take action.
And this is where our CAT method comes in.
C = Commitment
A = Accountability
T = Take Action
The first key to doing the opposite of what everyone else does is to use the CAT method. You get to come up with a goal and commit to it.
But more than just that, the goals need to be tangible and concrete. If your goal is to “get healthy” or “feel better”…Good luck determining when you’ve accomplished your goal.
If you really want to succeed you’ve got to get super specific and attach a time frame to it. So a better goal would be something like, “I’m going to lose 21 pounds by November 22, 2011”
The more exciting the goal is, the more likely you are to reach it. A popular goal for an over 40 member would be to do a pull up for the first time in life. Now that’s exciting!
But that’s just the first part. The second part is to announce it…Publicly and in writing.
Now this makes people nervous, and here’s why:
Humans value the idea being seen as consistent. The drive to act and look consistent is a powerful drive so much so that we’ll do things even at our own expense just to appear consistent.
When we are inconsistent, people view us as weak, shifty, or two-faced. So we want to avoid being viewed that way at all costs…Which is why stating goals publically and in writing scares every one so much.
All growth and development happens outside of your comfort zone…There’s just no other way.
That’s why it’s called growth.
When you say something publically (In front of the group) and in writing, in takes out all the “wiggle room”. You see, as people, we get pretty creative when it comes to rationalizing our actions. And weaseling out of our goals or compromising on them because things may be a little uncomfortable and we don’t want to do it anymore is something none of us are strangers too. But that’s the secret to reaching your goals…know the problem and use it to your advantage.
And that’s where tangible goals and accountability come in…This idea of helping people change has become an obsession of sorts for me and I’ve spent the last few years figuring out how people really change.
And through study and experimentation, I’ve put together a system to get people to their fitness goals in record time.
And that brings me to my next point, which is the “A” in C.A.T., which is accountability. We use a 3-prong approach to accountability…
- 1) Carrot
- 2) Stick
- 3) Cash (Which technically is a form of carrot, but I like putting it in a separate category)
The science of motivation it’s based on two things…What people want and what people want to avoid.
The trouble with most motivation stuff is every one focuses on the carrot. Stuff like, “If I lose 15 pounds I’ll buy myself a new dress”.
Which certainly could motivate some people, but what most folks don’t realize is there can be a lot more energy in avoiding things we don’t want than going towards things we do.
Take for example… My neighbor who has the brattiest kids on earth.
Now, if I really wanted to motivate myself, here’s what I’d do: I would commit to babysitting those kids every night for a month if I didn’t follow through with an obligation I’d set up.
But here’s an important part of this…
While you do make concrete tangible goals…You don’t attach the punishment to it. What do I mean?
You want to focus on things you have control over. Okay, so let’s say you’ve got a goal to lose 21 pounds by November 22. And since you’ve got a good tangible goal with a time frame…All you’ve got to do is work backwards from there.
Now let’s say in order to reach this goal, you’ve committed to doing these 2 things every week:
-Exercising at least 3 times a week
-Taking a picture of every meal you ate and emailing it to a friend
You need to set up an accountability system where you have someone who’s constantly checking up on you and who has a strong motivation to see you fail.
Let’s take my neighbors again…I think they hate they’re kids as much as I do and they love getting a night off from the kids.
So if I set them up to keep me accountable, they would go out of their way to try and catch me slipping and messing up on what I promised to do. Their motivation is as high as mine.
These are a few ideas we use to get people to develop and grow and get super fit.
But this level of commitment is not for everyone. Some people just like to come and train and have a good time and that’s fine…
We meet you where your are at
So we offer different levels of personal attention.
Our goal is to aid our members in reaching their goals…Whatever they maybe.
Another motivational trick that has been very effective is paying people to work out. This is a concept I came up with when I read a story about a painfully shy guy who wanted to learn how to talk to women.
His problem was that even when he got to a bar, he wouldn’t have the guts to go over and start a conversation so here’ what he did…
Every weekend he and his friend would go to a bar, and before they walked in, the “shy guy” gave his friend $200…
With the understanding that his friend would give him $20 back every time he approached a new woman. So if by the end of the night he hadn’t approached at least 10 new women…He lost out on some money.
What I didn’t realize at the time was this is one of the most effective ways to get people to consistently exercise. So here’s how it works…
We call it our Advanced Accountability system, available by request for some extra special success.
Here’s the deal
Each month, when members show up to a workout, they bring a signed checklist, showing they completed their weekly action plans.
Each time they bring this checklist, they are paid. By the end of the month, they earn up to $200 cash back.
During the month, we provide a steady stream of motivational things to keep our members on track to reach their goals.
Everything from videos, motivational stories, cards and packages in the mail, as well as freebies and give aways.
Some of the incentives include gifts to local businesses, inspirational messages, and trinkets to remind you of what they you are working towards.
We also provide our members with weekly nutrition tips and video tutorials on a range of every day topics.
Many of these videos and helpful tips are provided by local community experts so our members get to know how their local businesses can help them.
2. Train in a group
Nothing spells failure quite like trying to make healthy changes on your own, which by the way is a huge reason why 97% of dieters fail to lose weight and keep it off over a 3-year period.
There’s the old saying that if you want to know who you are look at your 5 closest friends…You almost can’t help but be anything else.
It was like back in high school where every one had their own little click…And each little group had it’s own uniform and it’s own speech.
And whatever group you were in, you just adopted that as your own…It’s human nature.
We are social animals and the key to making new habits stick is to surround your self with hard working people with similar goals.
If we wanted to learn to play volleyball, we’d join a volleyball team. If we wanted to learn to do cowboy stuff, we’d get a job at a horse ranch. So if we want to learn to get fit, strong, and feel energized, we need to join a training group that has the same goals.
Only use incredibly effective techniques
You can forget the old school ideas that in order to get in great shape you’ve got workout in the gym 6 days a week for a minimum of 2 hours a day…That’s ridiculous.
Smart workouts are between 20 and 30 minutes in length including rest. They raise our heart rate for short periods of time followed by rest.
But the worst thing we can do working out is to just go for it with no goal, which is what most of us do when we workout…we don’t have any sort of system.
To get the best results, you’ve got follow a plan that’s designed to systematically build lean muscle and lose fat. And part of that begins with the right kind of warm-up.
All our Ripped Body Boot Camps begin with a specialized 8-minute injury prevention warm-up followed by 4 minutes of “Goal Attack.” This is where we learn the secrets to doubling our pushups and pull-ups at any age.
We then move into our Smart Workout sessions followed by an 8-minute cool down (give or take a few minutes some days since we get chatty when we stretch every now and then).
This type of interval training has been popular among strength coaches, body builders, and athletes for years.
Now, science is showing it is the best way to train for distance sports too
Participate in 3 smart style training workouts per week to reach optimal fitness. Once you reach your major fitness goals, cutting down to 2 smart style workouts a week will maintain your new fitness.
Training in a group will motivate you to unconsciously work harder than on your own. Training in a group also provides healthy competition to finally get as fit as you’ve always wanted to.
The best benefit of training in a group is the people. You’ll soon find you begin to look forward to meeting your group friends and working out, which makes getting in shape easy.
Ripped Body Boot Camp Members get paired up with a Mentor to make the transition to working out and getting fit fun and easy. At some point, you may be asked to be a mentor to others…which is a fun way to help others in the camp.
Now remember, not everyone wants this, and we understand. You get to choose whether or not you want one, but will always have the option of calling someone for support if you need it.
Your mentor wants to help you any way they can. They can help by answering your questions, guiding you through the Ripped Body philosophy, as well as offering support and encouragement (including sharing recipes, showing up for an extra work out if you need it, and being someone you can count on).
3. Never be hungry
Hunger is a weird thing. Normally, we feel hunger when we need to eat, but sometimes we don’t understand the signals our body is sending us.
Never going hungry is about feeding our bodies for energy.
It’s about choosing to eat foods for fuel instead of comfort because once our body has the fuel it needs, it stops craving other foods.
Without both calories and vitamins, our bodies cannot create energy. If you feel weak or sluggish, this is a sign that your body needs energy in the form of nutrients.
Sometimes we eat, but we don’t get any nutrients. Although we feel full, nutritionally, we are starving.
This is a vicious cycle for many people, and really, it’s not their fault. Craving rich foods is not your fault either.
It’s our body’s way of communicating to us that we’re doing a bad job of feeding ourselves for energy.
Our bodies don’t know how else to tell us to eat something else except to continue to send us powerful cravings.
What most people don’t realize is many foods marketed as “healthy” are packed full of harmful substances. Traditional diet products like protein bars and frozen meals are full of chemicals that alter our body’s hormones.
Hormones regulate our body fat and our appetite. They control whether we are happy or sad, and how much energy we have. To be healthy, lose weight, and get fit, our hormones have to be in balance, and the best way to do this is naturally.
How can we naturally balance our hormones?
By eating the right kind of foods. Food is our body’s natural drug. It interacts with our blood chemistry to keep all our systems functioning on high performance mode.
Even the slightest imbalance can throw us for a loop, causing weight gain, headaches, and fatigue.
Did you know some commonly healthy foods like Soy work against our metabolism and send our hormones out of whack and foods that were once thought to be unhealthy (like whole eggs) are actually very healthy for us when they come from natural sources (like free range chickens).
You’ll see on the following page our, 2-minute Quick Start Guide On How To Eat. This explains on the most basic level the eating habits we are working towards.
This is the optimal way to eat, and we set small goals over time to reach a healthy way of eating similar to what you see in our Quick Start Guide.
You will notice we group foods into 3 categories. Weight Loss, Weight Stall, and Weight Gain. Our members choose their rate of fat loss based on a longer, more exhaustive list of these simple food choices.
2-Minute Quick Start Guide
How To Eat
Our Optimal Health Goals:
- Steady Stream Of Energy
- Lowered “Real Age”
- 1 inch of fat or less on Abdomen
RULES FOR LIFE:
- Drink Water Before Eating
- Eat Your Good Food First
|Weight Loss||Weight Stall||Weight Gain|
|Green, Red, Orange Vegetables||Fruit||Breads|
|Herbs||Corn, Carrots, more than 1 tomato per day||Sugar|
|Almonds, Walnuts, Olive oil, Macadamia Nut Oil||Peanuts||Brown Sugar|
|Lean meats||Quinoa, Oatmeal, Brown rice, other minimally processed grains||Snack cakes, baked goods|
|Wild caught fish||Lean processed meals||Processed foods|
|Grass fed animal products (including Bacon & Butter)||Diet sodas, Diet foods||Cookies, candies|
|Fermented Foods||Most cheese||Artificial sweeteners|
|Plain, low-fat yogurt||Pesticides|
|Lemons & Limes||Fatty (non grass fed) meats|
|Garlic & Onions|
|Part skim mozzarella|
|Whey & Casein Protein shakes|
It’s just not as simple as “A Calorie Is A Calorie”
Hormonal Responses To Foods
Studies have proven our bodies react differently to different types of foods. Kekwich and Pawan did a study comparing three groups on equal calorie weight loss diets of 90% fat, 90% protein, or 90% carbohydrate. The results show clearly there is a difference in how our bodies digest foods.
*Take note, it is hard to track dieters in studies so these results are just showing a calorie is not a calorie with foods and most dieters in the study may have overlapped some of their food at some point.
1,000 cals. At 90% fat = weight loss of 0.9 lbs. per day
1,000 cals. at 90% protein = weight loss of 0.6 lbs per day
1,000 cals. At 90% carbohydrate = weight gain of 0.24 lbs. per day
Protein takes more work to digest and more calories are burned off as heat in the process than fat or carbs, and also supports the major functions of our body, making it a clear choice for weight loss, muscle building, and healthy living.
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