Week 4 – 4 Must Do Fat Loss Habits
What are the greatest accomplishments you can make in three weeks to target fat loss and tone up?
Mary is only three weeks into our Small Group Program, yet she’s piling up her non-scale victories. A non-scale victory is a success that isn’t focused on the scale changing. In Mary’s case, these victories are also process goals that supports her outcome goal of losing fat and toning up.
While it’s too soon for Mary’s first weigh-in and re-assessment, at this point her greatest accomplishment is building the foundational habits that will lead to her desired outcome goal.
Let’s review the 4 must do fat loss habits Mary is building:
Table of Contents
Exercise – Consistency
Since joining Mary has been consistently exercising 4x a week. Her first 2 weeks were full of body aches and soreness, but by week 3 her body noticeably adapted to the workout and began recovering faster.
Exercise – Progression
During this last week, Mary tried increasing the weights with coach’s guidance. A chest press with 8lbs dumbbells became 10lbs and a front squat using 10lbs dumbbells became 12lbs. These small changes built up her confidence and strength. As she continues to track the weights that she uses for the core movement we write in red, she’ll see the gradually improvements over time.
Nutrition
Mary also mentioned that she made the nutritional changes we discussed in our nutrition coaching session: eating breakfast and keeping high protein snacks readily available. With these changes, she noticed that her cravings have decreased significantly, and on the days when lunch time gets pushed back, she’s been able to grab a protein bar from her desk to satisfy her hunger.
Only two changes were made, and she isn’t experiencing the “hormonal takeover” we discussed last week. **Hint** The increased protein intake is also helping reduce the soreness from her workouts.
Sleep – Consistency
Sleep is an overlooked habit. Most don’t get enough, and it cripples their results. Mary mentioned she experienced a sign of enough sleep – waking up before the alarm. It wasn’t her goal to sleep more, but when you exercise consistently it’s common to have deeper more restful sleep.
Mary is 3 weeks into the program and she’s crushing these non-scale victories. She has taken several steps in the right direction. She’s putting in the work and focusing on the process.
She is building her foundation.
In 3 weeks, there is no greater accomplishment than perfecting the process that leads to the outcome goal.
If you’re on a similar journey as Mary, build your foundation and perfect the process!
Next week is Mary’s first weigh-in and assessment since she started.
Let’s see what happens!
