"A journey of a thousand miles begins with a single step".
These words were uttered in 6th century BC and yet, they still ring true today. In order for us to accomplish something amazing, we must first take that step. That first step is the 5% Weight Loss Program.
We live in a country that values cosmetics over substance. We want to look like those men and women who show up on the covers of fitness magazines. We want to shed a few pounds and we want it to happen like it is magic! Unfortunately, it doesn't always work out that way. In order for us to succeed, goals should be set and habits must be built to support our goal.
Dropping 5% of our total body weight might not sound like a whole lot. You might want to hit a much larger number. GOOD! I think that is a wonderful plan. But you have to remember one thing: you can't get to 10, 20 or 50% without the first 5%. This is what my program is all about!
The research does not lie. If you are able to lose 5 percent of your body weight, you will be able to see major health benefits! I have listed a few of these benefits below:
So you may be asking, how in the world are we going to do this? You may have tried every diet on the planet and every new weight loss system. Unfortunately, the weight always comes back. Not this time!
This plan is built on the power of habit. Habits are behaviours which are performed automatically because they have been performed frequently in the past. Tapping into this power will be the key to the kind of life you want to live. Human beings are creatures of habit. We wake up every day, brush our teeth, eat some breakfast, maybe grab some coffee, and we are off to work. The next day, we do the same thing. It is like the Bill Murray movie Groundhog Day. We are in autopilot. Why can't physical activity become a habit? For those of you who will take the first step, it will!
Physical activity is a habit that triggers widespread change. It spills over into other areas of our life. There’s something about it that makes other good habits easier. After getting in a good workout, it becomes much easier to turn down that cupcake and greasy cheeseburger. It becomes much easier to avoid smoking that cigarette or drinking that beer. Positive habits promote other positive habits. The rich truly get richer!
So how do we create a new habit?
Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Our brain is looking for a shortcut. And no matter how hard we try to remove old, bad habits, they never really disappear. They’re encoded into the structures of our brain, and that’s a huge advantage for us, because it would be awful if we had to relearn how to drive after every vacation. The problem is that your brain can’t tell the difference between good and bad habits, and so if you have a bad one, it’s always lurking there. So if you want to change a habit, you must find an alternative routine, and your odds of success go up dramatically when you commit to changing as part of a group. Like say, a weight loss group hoping to lose 5% of their body weight (wink wink).
How long does habit change take?
In our study, we looked at how long it took people to reach a limit of self-reported automaticity for performing a new behaviour, that is, performing an action automatically. For some, it took over 200 days. For others, it took only a few weeks. But the sweet spot for behavior change was 66 days. This will be the backbone of our program!
The 5% Plan is broken down into three 22 Day segments. Each phase will progress of the previous one. At the end of the 66 days, you will be 5% lighter and feeling 100% better!
The three segments are broken down as followed:
Chris is a Certified Strength & Conditioning Specialist and member of the National Strength & Conditioning Association. He has recently served as a high school football and wrestling coach. Chris loves swinging kettlebells around, watching football and reading books!