I bet some of you clicked this thinking I would
tell you to eat/drink a certain thing
Or maybe you were looking for a magic exercise
that would be the key
That right there is why you need this post
Want to know what the #1 Factor is in your
success?
In whether you’ll lose fat, lose weight, gain
weight, build muscle, get fitter or get to
whatever your goal is?
YOUR MINDSET
If you just rolled your eyes or thought
“I don’t need this”……then you need it the most
If your mindset isn’t right then there will
always be binges you can’t control
There’ll always be guilt when you have so called
“unhealthy” foods or drinks
There will always be good results by torturing
yourself through trying to be perfect and
then a rebound where you lose it all
This is what we’re gonna fix today
I’m gonna give you 4 steps to fix your
mindset for good
STEP 1: IT’S YOUR FAULT
Accept this fact
This is without a doubt in my mind the MOST
important step in getting your dream body and
most importantly fixing your health.
A lot of people skip it and dismiss it
“Why would I need to do that?”
Because if you don’t you will always find a way
to bull shit yourself & create excuses
Yup……that’s it.
Stick with me because this can make or break
not just getting results, but more importantly
….KEEPING THEM
There is no valid excuse you are going to
give me for where you are now
^^^^^aside from something serious like a
disease…..and even then people have done
amazing things in those cases
Like Arron vvvvvv
https://www.instagram.com/p/BUQ9y03grrP/
Go ahead and try….
“I didn’t have time”
“I was busy with the kids”
“Work was stressful”
“I was too tired to do it”
“I had an injury”
………I could do this all day
All bull shit…..why?
Because the answer to all of them is
exactly the same…
You didn’t prioritise your Health.
Over the kids, work…..EVERYTHING
Sound extreme? Well it’s really not
You need to put yourself first…..and no I don’t
mean neglect those other things, I mean
making time for you
Think about it, how much better is a healthier
version of you for everyone & everything in
that scenario?
Family/Friends — you’re happier, more energized,
can play with the kids for longer, less stressed, not
snapping at people all the time
Work — your concentration levels are up,
productivity is up because you’ve more energy,
maybe some work colleagues get motivated by
you and now you’ve changed someone else’s
life too
So sit down with a pen & paper and do this:
- Think about where you are now, health, fitness,
weight, happiness, confidence & write it down
- Now write down what will happen if something
doesn’t change. More health trouble, unhappiness,
lack of confidence, stress, kids start to follow your
lead and they get unhealthy?
- Take time to look at that page a few times and
let that pain sink in, yes I know it hurts it’s
supposed to. Use it as motivation
- Now turn the page over and write down where
you would like to be in a years time. Is it a
certain jeans size? Is it less stressed? More
energy? Happier? Fitter? Stronger? Write down
as much detail as humanly possible about what
would make you happy
Last part of Step 1 is to share it with someone
Yup I mean it. Family, friend, spouse, A Coach
(please send it to me if you need someone). It makes you
accountable which will improve your success
STEP 2: WHAT’S YOUR GOAL?
So you’re going on holidays, what do you do?
You book something online or through a travel agent
Then you plan a budget to pay it off bit by bit
Or if you paid it all off upfront (posh bastard)
you might put money aside each week/month
for spending money
You have a goal of how much you need to have
a good time
Think about your results the same way
You need a goal to go towards, otherwise you’re
just stumbling down the road like a drunk mess
at 3am
Many a good stumble has been had at 3am,
but that’s a different story
How do you set a goal?
You need to decide what you want
NOBODY ELSE CAN ANSWER THIS FOR YOU
You should have this written down from Step 1
already
Lose weight?
Drop body fat?
Get stronger?
Do an adventure race?
Get to a certain jeans size?
Once you have this goal you need to set a time
frame
Lets say you want to drop 2-3 jean sizes
Ladies Size 16 to 10, Guys 38 to 32
A realistic time frame would be 12 weeks
That works out to dropping a jean size every 4
weeks, and this is VERY achievable
I won’t bull shit you that will take dedication
Here’s a quick way to track your progress
IMPORTANT: These are general guidelines, how
big or small you are will affect these guidelines
Body Fat Goal
Excellent = dropping 2-3% or more every 6 weeks
Average = dropping 1-2% every 6 weeks
Slow = dropping less than .5% every 6 weeks
Weight Loss Goal
Excellent = dropping 1.5-2 lbs a week
Average = dropping 1lb a week
Slow = dropping less than 1lb a week
TRUTH ALERT
If you can’t keep yourself in the average rate of
losing weight/body fat then your goal doesn’t
mean shit to you
Do some fuckin digging & find something that
will motivate you
You have to find something that hurts
You’re frustration at getting nowhere
How much you hate the mirror
The fact that you have no confidence in yourself
You want your partner to take notice again
You just want to be comfortable in your own body
DIG DEEP!!!!!!!
These are just some examples and your goal
may look nothing like this, but the layout
should be similar
The point is YOU NEED A GOAL
So sit down before the day is over and have a
think about what you want your goal to be
Make sure it means something to you
If it’s something you don’t really give a shit
about then you won’t work hard to get it.
WRITE IT DOWN and put it somewhere you’ll
see it every single day
My goal is saved as the background on my
phone, this way I see it every day and a good
few times a day
STEP 3: MAKE A PLAN
John “Hannibal” Smith had it right
Genius plans to combat any enemy
If you don’t know, Hannibal is a character from
The A Team who is loosely based around my life
……….awkward silence
If you haven’t seen it then check it out, Liam
Neeson is a bad ass
Anyways I digress(awesome word)
A goal without a plan is just a wish
My friend Shane loves a good plan, he’s an anal
bastard, but he gets shit done
Apart from 2 years ago where he dropped the ball
Let’s look at a plan for someone wanting to drop
some weight/body fat
At the beginning:
-take before photo in as little clothes as possible
Women – sports bra
Men – topless
*but Matt that makes me feel uncomfortable,
no shit that’s the idea. Take that discomfort and
use it as motivation
-get measured, weighed, body fat tested
-do test workouts
Every 2 weeks
-take measurements
-weigh
Every 4-6 weeks:
-Retake your photo
-Have your body fat checked
Every 8 weeks
-check your fitness
-check strength
You’re plan may not be for this goal, but the
layout should be similar
While we’re here lets really dig in, make your
goal/check-ins public
Tell your family and friends
If only you know then it will be easy to sweep
under the rug if you fail
Telling other people puts pressure on you to
reach it and will 100% inspire someone else
If someone makes fun of you or mocks you then
that person wasn’t your friend anyways
The point is put your goal out there, you never
know who you might inspire to change their own
life
Goals are outcomes
A plan is great
Behaviours are the real winning ticket
That’s next vvvvvvvvvv
STEP 4: GOOD BEHAVIOUR
What do people think about in prison?
They think about getting out
And also about trying not to get the shit kicked
out of them
Or about trying to avoid a late night date with a
rather large man named Hector
Getting out of prison is the outcome
How can they get there sooner?
They can focus on good behaviour and try get
an early release.
This is why behaviour goals are just as
important as outcome goals in my eyes
Matt I don’t speak Spanish, break it down for me
Your outcome goal might be to lose 2 sizes in
12 weeks
What’s your behaviour goal? Well you could
have a few
They are the steps you take to accomplish your
outcome
Some examples could be
-I will exercise 4 times a week for the next 12
weeks
-I will have a healthy breakfast everyday for the
next 12 weeks
-I will only eat junk food once a week
-I will prepare food for the week every Sunday
for the next 12 weeks
Or any number of others depending on your goal
Once you decide
Or you work with a coach who helps you
decide, what your behaviours should be
Then you need to focus on those behaviour
goals
Of course you’ll still have your big outcome
goal in your mind all the time
But you need to focus on daily/weekly
behaviours for real success
Have confidence that those behaviours will get
you there.
Set a Goal
Make A Plan
Decide on behaviours to get you there
This stuff is CRUCIAL before you even talk
about nutrition or training
That’s it folks…..go get after it
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