Let’s say that after years of failed diet and weight-loss attempts, you’re feeling pretty hopeless about that body transformation goal you want so badly.
Then I tell you that all you need is eight weeks to lose a substantial amount of weight, to keep it off and to move forward to successfully achieve what you’ve always wanted. Are you skeptical? It wouldn’t surprise me in the least. It sounds too good to be true, right?
I can confidently tell you exactly what you need to do to lose fat, build muscle and become the fit person you’ve always wanted to be, but as they say, talk is cheap. I am proud to say that I can SHOW you that it works by introducing you to the 2015 winner of Tewksbury Sports Club’s Biggest Winner contest, Doug Patten.
Doug lost 42 pounds in only eight weeks last year, and continued his body transformation with another 55 pounds over the next five months. The achievement is even more incredible when you consider that Doug is a corporate chef that travels 80 percent of the time. He wakes up for 4:30 a.m. workouts, completely changed his eating habits and quit drinking for a year.
Needless to say, because of his drastic change and his ability to maintain the fat-loss, Doug has been the center of much attention, and he’s told me before that many people approach him often to ask him how he did it.
You can sit in front of me with a raised eyebrow when I tell you that it IS POSSIBLE for you to succeed, but I find that it’s very helpful to hear from a peer, from someone who’s been there, that the process works.
Which is why I was elated after a recent training session with Doug when he told me that he actually put together a written list of helpful tips to pass out to friends, coworkers and gym members who go to him for inspiration, motivation and advice. Of course, I ask him to share with you all, and here it is, word for word. My favorite tip? “YES YOU CAN!”
DOUG PATTEN’S RULES OF BEING A BADASS: TIPS ON LOSING WEIGHT/TRANSFORMING TO THAT BODY YOU’VE ALWAYS WANTED (NO EXCUSES!)
1) “Eliminate” those excuses that if the gym is closed, you can’t work out!
2) Get a trainer and learn how they can help you succeed. They will make the difference in your success! No excuses!
3) You need a good pair of sweatproof Bluetooth headphones. Work on building a selection of great music that motivates you. No matter what I’m doing, if I hear a song that I love, I add it to a labeled playlist. It makes a difference when each song on your playlist is better than the one before! No excuses!
4) Have your workout clothes, headphones and coffee to brew for the AM ready the night before so that you have already told your brain you are going to the gym. No excuses!
5) The second I wake up at 3 a.m. every day I put my music / headphones on and start getting washed up and dressed for the gym. It helps me get over that initial “I want to go back to bed” feeling – it’s hard to do that when you have “Shots” ringing in your ears, getting you pumped to get to the gym. No excuses!
6) I get a few essentials out of the way before I leave – like brushing my teeth and shaving – so when I get back it’s just a quick shower and out the door to work .There are times I’ll pack my bag the night before with my work clothes and shower at the gym and head straight to work. No excuses!
7) Always feel uncomfortable working out! Always! If you get in an easy groove doing same exercises you will fail! No excuses!
8) Repeat after me: “Yes You Can!”. I will say that after every challenge I’m faced with for every workout. Just when you are starting to fail or are feeling tired you tell your brain, “Yes You Can!”
9) Find a great support group of people that are doing the same thing. You will see how contagious it is and how good it feels that others “feel your pain.” I belong to a Facebook group of 136 friends from Tewksbury Sports Club. Everyone supports each other and it’s very motivating. Know that I’m also here for you!
10) Change up your workouts continuously, it keeps your body confused and “uncomfortable ” . The “results” will become your comfortable routine!
11) Remember that you are what you eat! It is mostly what you eat that will properly fuel your body. I always say to myself after my workout, “Time to grow!” You have just broken down a lot of muscle if you worked out properly, so it’s time to rebuild them with the right food and rest! The key point is to get out of that mindset of :I just worked out, I deserve a sweet, alcoholic drink or big meal.” You deserve to treat your body right with the right fuel, and you will feel so much better if you treat yourself to the right healthy foods and portions. It will become addictive once you get in this mind set! The mirror will smile back at you!
12) Last but not least: work out like a beast! Badass is the way to be!
(Kait Taylor is a personal trainer at the Tewksbury Sports Club.)