In this article, I'm going to reveal the EXACT five secrets our client John shared with me on his quest to a successful shred.
John, who has had immense success on our program, has kindly shared all the secrets that helped him completely transform his body and, by the way, has an incredible story behind his journey.
"My journey through personal training has been extraordinary - to say the least.
As a highly motivated and very active businessman, many serious injuries have occurred over the years . From a multiplicity of broken bones, a bone on bone knee injury, snapped ankles, broken back, rotator cuff injury and amputation, i am well aware of what my body can and cannot do."
Sounds brutal right?
As you can imagine, we had to work around John's injuries to build a program that worked FOR him, not against him.
There was NO way I was going to make John do anything he didn't feel comfortable doing. We had to find a workaround for every exercise to ensure maximum results.
What was most important though, funnily enough, is John's first secret to a successful shred...
Secret #1 - "Focus upon WHY you are doing this. This will keep you going when you’re feeling like shit. Which you will"
John is straight to the point - I love that about him. He's correct, too.
If a shred is to be successful, there will be moments where you feel like crap. Unfortunately it's not all sunshine and rainbows.
One of the most important factors when it comes to a successful transformation is focusing on why you are doing this. The reason John mentions this is because it's one of the biggest things we speak about when we sit down for our first session.
You need to find out what is holding you back from achieving success and really focus on why you want to lose weight, why you want to transform that body and what is it that you really want from a transformation.
As you can see from what John says - this will help keep you going when you're not motivated to exercise or those days when everything feels like an uphill battle.
Secret #2 - "Stay Hydrated. Track your intake - there are plenty of good apps available. USE them"
John's tip here is very effective when it comes to losing body fat and during a successful shred.
"And bugger the 8 cups a day crap. Double it."
^ John found that by nearly doubling his water intake (above the current recommended intake), it really helped his results.
It's one of those actions that is SO overlooked when it comes to dropping body fat that we just assume it's so simple and wonder how can this truly affect my weight but by keeping that water intake high and regularly staying hydrated really does make a big, big impact on your results.
If you can keep your water intake up, I can guarantee you will succeed.
Plus, it does help to fill a gap when you do get hungry. So, if you are feeling hungry and you are feeling peckish, keeping those fluids up will definitely help keep those hunger cravings away and, will also help to boost your energy.
Secret #3 - "Track caloric intake - WHERE is your protein coming from?"
John's third tip is very, very important when it comes to dropping body fat.
Like anything, what gets measured gets managed. So if you're tracking your calorie intake, it is just like tracking your finances on a day to day, weekly or even monthly basis.
When you track your calories, it gives you complete control over how much food you are eating and how many calories you are consuming.
This will give you all the power in the world to track, manage and tweak your calorie intake over time.
I recommend using a tracking app like MyFitnessPal to accomplish this.
Tracking your calorie intake allows you to work out exactly where you are spending them as well. For example, this is where macros come in like protein.
When you track your overall calorie intake, you can then figure out where you are spending those calories when it comes to protein, carbohydrates and fat. This allows you to create the right balance when it comes to dropping body fat.
Once you figure out where your protein is coming from, that will then help to really fast track your results and melt away the body fat.
Secret #4 - "TRACK your exercise. Repeat what’s working"
This screenshot gives you a little insight in to how we track John's exercise. Of course, we're not far in to February so you can't see much, but you get the gist.
By tracking his exercise and measurements, we know exactly what's working and what's not.
Just like your calorie intake, tracking your training is just as important. Tracking your exercise allows you to know and see the trends. It allows you to figure out what is working and what's not. You can look back at your training and go, "Okay, so after this training session I felt fantastic."
Great. If it's working, repeat it.
You might look back at a session and think, "Yeah, no, I didn't feel my best after that session, so therefore I'm gonna tweak a few things here and there."
^ That's what we did with John, and it works.
What gets measured gets managed. The more things that you track when you're trying to successfully shred the fat, the more control you have and the more effective your results will be.
Secret #5 - "Results are NEVER linear"
A great point by John. He elaborates a little more:
"Understand that the bulk of the weight/size loss will happen towards the end of the journey. This is cumulative, NOT linear".
I love the tip that John has shared here - where he describes the fact that the bulk of the results and the best part of the results will be seen will be towards the end of your journey because a lot of the things that you change at the time, they accumulate.
Think of the classic domino effect. So, for example, a lot of people going into a weight loss journey (or any sort of challenge), so to speak, expect their results to be a consistent linear line, from A to B, simple, easy, done, BUT the reality of it is, it is a rollercoaster.
It is up and down and there'll be some weeks where you do not see results at all.
But the important thing here is to understand that things happen over time and if you put in those little one percenters, you change those little habits over time.
It doesn't have to be anything massively significant either, just those little small habits done over time, WILL accumulate and all of a sudden you see the biggest results.
That's when you will feel your clothes fitting you better, and you will see an awesome figure in the mirror looking right back at you.
However, it comes back to you understanding that the results are never linear.
It is not easy.
It is simple, but not easy.
The results are a rollercoaster and when you fully accept this, you win. You win every single time.
John was recently awarded as the Male winner of our inaugural Summer Slimdown 8 Week Challenge at the end of 2018.
Here's a picture of John and I celebrating his awesome transformation and prize - a custom hamper from Pamper Hamper Gifts filled with new gym gear, cookbook, Toblerone (because life's shit without chocolate) and a massage kit.
If you can adopt the secrets that John outlines above in your own transformation, you'll succeed time after time.