January 13, 2025 • 13 mins
What if you could become unrecognizably fitter and more confident by summer 2025, without hiring a coach?
This is a transformative six-month journey focused on cultivating one new habit or skill each month for sustainable, life-long change.
This is not about instant results but about creating lasting habits that seamlessly integrate into your lifestyle, avoiding the usual pitfalls of overwhelming changes.
These six steps promises an extraordinary change in your physique and overall well-being within six months, but if you crave even faster results, we offer personalized support to accelerate your progress in just three months.
Follow me on Instagram for extra guidance or questions, and let's embark on this transformative journey together—because today is the best day to start changing your life!
🔥FREE RESOURCES MENTIONED:🔥
6 WAYS TO MAXIMIZE MUSCLE GAIN: https://betaughtnottold.com/6-Ways-To-Maximize-Muscle-Gain
EP#8: The workout structure PROVEN to maximize muscle gain + FREE MUSCLE BUILDING GUIDE: https://www.buzzsprout.com/2280569/episodes/14233192-ep-8-the-workout-structure-proven-to-maximize-muscle-gain-free-muscle-building-guide
PROTEIN CHEAT SHEET: https://betaughtnottold.com/protein-cheat-sheet
WAKE UP MORE ENERGIZED DAILY: https://betaughtnottold.com/master-your-sleep792676
HOW TO REVERSE DIET: https://betaughtnottold.com/reverse-dieting
In This Video I Cover:
00:00 - Intro: My promise to you
01:38 - Month 1
02:49 - Month 2
04:15 - Month 3
05:54 - Month 4
07:51 - Month 5
09:51 - Month 6
11:02 - What to expect
🛑👉🏼SUBSCRIBE FOR MORE👈🏼 🛑
P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me:
https://calendly.com/tntcoaching/strategysession
FOLLOW ME ON INSTAGRAM:
https://www.instagram.com/ty.lerstuder
Also, if you’d like to see what others say about working with us check us out on Yelp:
https://yelp.to/wcgcPgoMRg
Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website:
https://betaughtnottold.com
BONUS - CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides
Hope you found this helpful!
Much love,
Coach Tyler🤍
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
These are the exact steps you need to become
unrecognizable by summer of 2025.
And today what I'm going tobreak down is the exact
six-month plan I would give tosomeone if they were not going
to hire a coach, so they couldlook and feel their best come
summer 2025.
Now here's the thing Of course,having a coach, having someone
to hold you accountable and towalk you through each of these
(00:21):
steps, is going to be thefastest and most effective way
to get there.
I know that is not the mostaffordable nor the easiest
option for everyone, and noteveryone is in that position to
do so.
So what I want to do today isgive you the exact steps I would
give to someone so that you cantake action and look and feel
your best six months from now.
Yes, six months is a veryrealistic time to make a
(00:44):
dramatic transformation and toliterally become unrecognizable
by this summer.
So what I'm going to do is,every month, I'm going to have
one habit, one skill, one thingI want you to focus on, and
that's it.
The biggest mistake I seepeople make is trying to change
everything all at once everysingle year.
I've been doing this for sixyears now and I've seen time and
(01:05):
time again, what people do isthey try changing too many
things all at once, and all thisleads to is failure, and the
last thing I want you to do iscome back every new year, set
new goals and have to strugglethrough the same exact problem.
So this time around, you'regoing to do it the right way,
you're going to go slow, you'regoing to go steady and you're
going to build these skills andhabits into your lifestyle so
(01:26):
you can actually sustain yourresults forever.
So my promise to you is that ifyou follow these six steps, I
can promise you that you're notonly going to look your best,
you're not only going to feelyour best, but you're going to
be able to keep these resultsforever.
So let's start with month numberone.
I want you to focus on liftingweights.
So when I say lifting weights,a lot of people think I gotta go
to the gym and I gotta work out.
(01:46):
Six, seven, eight days a week.
That is so unrealistic.
How many days a week can youwork out?
You might think five, you mightthink six.
Now let me rephrase thequestion how many days a week
can you work out for the rest ofyour entire life?
That answer might have justchanged.
Maybe it's two, maybe it'sthree.
What I think is going to be bestfor you, which is most people,
(02:07):
is a full body workout two tothree days a week.
That's it.
A full body workout that isstructured to focus on one
exercise per muscle group, doingtwo to four sets per exercise,
doing anywhere from six tofifteen reps, is going to be the
absolute best and mosteffective way to build muscle
and to speed up your metabolism.
By the way, I have a guidecalled the six ways to maximize
muscle gain.
It's in the description below.
If you want that, go and snagit.
(02:28):
It will give you a roughbreakdown of how to build a
program for yourself.
Or I have another podcast whereI go really in depth on how to
build your own program, andthat's in the description as
well.
So, that being said, month one,no other focus.
Nothing else should be on yourmind.
But can I show up to the gymtwo to three days a week?
That is all, and if you're ableto do that, consider January a
success, now that you're liftingconsistently.
(02:50):
In month number two, we're goingto be focusing on your protein
intake, one of the next mostimportant things on your health
and fitness journey is to giveyour body the fuel and the
building blocks it needs tobuild muscle.
Building muscle is going to bethe most effective way to speed
up your metabolism.
Why is this important?
Having muscle is going to makeyour results your fat loss, your
(03:10):
muscle building moresustainable.
Faster metabolism means I caneat more food on a daily basis
without gaining weight.
So protein is one of the mostessential nutrients for you to
build muscle and to get strongerin the gym, which is gonna help
with your muscle building.
To find how much protein youshould eat is take your goal
weight, multiply that by 0.8,and that will give you how many
grams of protein you should haveevery single day.
(03:33):
If you miss your protein goal,you cannot make up for it the
next day.
Missing a protein goal is oneof the worst things you can do.
It's only going to slow downyour progress and extend the
time horizon of how long it'sgoing to take you to get to your
goal.
So what I suggest is, everysingle day, hit that minimum
protein intake.
Like your life depends on it,and if you want to maximize your
results, if you want to get themost bang for your buck from
(03:54):
your workouts.
You want to absolutely destroyany results you've ever had in
the past.
Multiply your goal weight times, one that will give you the
exact number of grams you shouldhit every single day in order
to maximize your muscle gain andmaximize the potential of your
metabolism increasing in thistime period.
So, month one, make sure we'relifting consistently.
Month two, we're lifting andhitting our protein intake.
(04:15):
And now you're ready for stepnumber three.
So now that we're lifting, nowthat we're hitting our protein
intake, now we need to focus onour recovery, which is sleep.
Sleep is one of the biggestthings that I messed up early on
in my journey.
When I was 20 years old, I wasin college, partying all the
time, you know, living my bestlife.
The one thing that I did thatslowed down my progress the most
(04:35):
was I was not getting goodenough or long enough amount of
sleep.
So one of the easiest ways thatyou can actually maximize the
speed up of your metabolism,help your hormones regulate
properly and speed up theprocess of you seeing results,
is getting enough sleep.
So what I suggest is being inbed for at least eight hours.
Why do I say this?
Because when you're in bed foreight hours.
(04:56):
That tells me you're probablygoing to take 30 minutes or so
to kind of wind down andactually fall asleep.
So that means you're gettingabout seven hours.
In order to get proper recovery,to build the most amount of
muscle, we need at least sevenhours of sleep to help our body
recover.
In the ideal world, what doesthis mean?
You should be in bed for ninehours, because that's going to
give you eight hours of sleep.
The more sleep you can get, thebetter, and the better the
(05:18):
quality that sleep is, thebetter your results will be.
So those are the three thingsto start with the first three
months.
There's literally three habits.
That's it.
We don't need to overcomplicatethings.
Adding too much or especiallyearly on your journey is only
going to make your results lesssustainable and increase your
likelihood of failure.
So the first three months Lift,eat your protein every single
(05:39):
day, hit that protein intake andfocus on your sleep.
This means you should probablybe mindful of your sleep on your
weekends, when most people aregoing out.
You might have to sacrificesome of that sometimes.
Now, by the way, I still wantyou to live your life Going out
every once in a while.
Totally fine, just make sureyou get your sleep.
We have an amazing routineestablished with our lifting.
We're getting good proteinintake in.
We're sleeping.
(05:59):
We're getting good proteinintake in.
We're sleeping.
We're getting that recovery.
Now we can start to focus moreon how are we going to lose body
fat so we can look and feelamazing in the summer of 2025.
Well, one of the next steps inmonth four is steps.
We want to start getting moremovement on a daily basis.
For the fourth month, on top ofthose first three, we're going
(06:20):
to be setting a step goal Now.
You're more than likely movingmore than you were before at the
beginning of the year by havingthese three steps already into
your lifestyle.
But if we really want toaccelerate the fat loss we're
seeing, we are going to set agoal for at least 8,000 steps a
day.
8,000 should be the bareminimum.
That should be the floor.
Nothing lower than that on adaily basis.
(06:40):
If we want to really maximizethings.
We want to go above and beyond,be more unrecognizable by 2025,
I would set a goal for 10 to12,000 steps on a daily basis.
Yes, this means you're going tohave to go out of your way to
get those steps in, maybe goingto the gym and walking on the
treadmill for 30 minutes, maybetaking your dog for an extra
walk every day, maybe parkingfurther every time you go into
(07:02):
work every day so you can getthose extra steps in.
One of the most dramatic shiftsin results I see with my clients
is when we take their workoutsbeing consistent.
They're hitting their proteinintake, they're getting good
sleep and recovery and once weadd in these steps, it makes the
world of a difference.
The amount of extra caloriesyou burn every day can have a
huge impact on the amount of fatyou're burning.
(07:22):
Think about it like this 10,000steps a day burns about 500
calories.
500 calories seven days a weekis 3,500 calories.
Did you know that that's apound of fat loss a week just
from moving more?
I bet you didn't and I highlyrecommend you make the shift to
get you moving towards thatamazing body and the amazing
health, the amazing happiness,the quality of life you want by
(07:43):
the summer of 2025.
We have an amazing routine sofar we're lifting consistently,
we have a protein intake, we'resleeping consistently, we're
moving consistently.
Now we can dial in even more,and this is where things get fun
and a little more challengingas well, because in month five
we actually start to focus oncalories.
Calories is again where well,because in month five we
(08:04):
actually start to focus oncalories calories is again where
we're going to see the biggesttransformation in our fat loss,
because you cannot fix somethingyou're not aware of.
So in month five we actuallyare gonna track our food.
I need you to go on your phoneand download my fitness pal and
I want you to start trackingyour food every day and once you
track your food for about oneto two weeks, I want you to
average it out and see how manycalories am I consuming on a
daily basis?
(08:25):
If you're a female and you'reeating less than 1200 every day,
do not I repeat, do not loweryour calories.
You are already not eatingenough and honestly, I think if
you actually increase yourcalories, you'd probably lose
more weight.
If you're a male and you'reeating less than 1500, do not
lower your calories.
If anything, I suggest youincrease them.
If you're a male, you're eatingwell over 2000,.
(08:45):
Ideally close to 2500.
Subtract 500 calories and youwill start to lose weight with
ease.
If you're a female, you'reeating over 2000 calories, I
would suggest then you can gointo a deficit.
If you are not above or nearthose calorie intakes, do not
cut your calories.
I promise you it will becomethe most challenging thing to
stay consistent.
Number one and number two.
(09:06):
Your results will not besustainable.
So the next step would be okayif you're a female and you're
not quite to 2000,.
Bump your calories up slowly toget up to 2000.
This is called a reverse diet.
I can get into that intoanother video, but what I would
suggest is working your way upthere first before cutting.
Or get into that into anothervideo.
But what I would suggest isworking your way up there first
before cutting, or else you'regoing to put yourself in a very
unsustainable position.
If you're a male, you're around2,000, go up to 2,500, stay
(09:29):
there for a few weeks or a monthand then you can cut back.
But ultimately the point is hereis I want you to become aware
of your calorie intake.
So in this fifth month of thisprocess, the calories, you
becoming aware of what you'reputting in your body just that
alone is going to help you dialin and be more consistent with
the amount of food and thequality of the food that you're
(09:51):
putting in your body.
And that ties into month six.
Month six is usually wherepeople are very consistent.
You've already established someof the most important habits
and skills in your lifestyle,and this is typically where you
and I have decided we're notgoing back.
We're already so far into thisjourney that you've established
that this is now part of yourlifestyle.
And one of the last steps that Ilike to see my clients make in
(10:13):
order to sustain these resultsforever is starting to enjoy
Cooking.
When you start to cook moreoften, you'll start to realize
how much easier it is to loseweight because you know exactly
what's in the food you'reconsuming.
You know exactly how manycalories, how many carbs, how
many fats, how many proteins.
You know the quality of thefood that you're putting in your
body.
(10:33):
And when you're cooking moreoften, it's a lot easier to know
precisely what's going in yourbody.
A lot of the times we go eatout, we can find a healthy
restaurant, but we don't knowhow that food's cooked.
We don't know the otheringredients that are used in it.
So when we're tracking our food, it's a lot less accurate.
So sure, you may say you had a1200 calorie day, a 2000 calorie
day, a 1500 calorie day, but ifyou don't have a scale, if
(10:55):
you're not making the food, youcould be off by 2, 3, 4, 500
calories, which again isultimately going to have a huge
impact on your results.
So, once you actually startcooking a majority of your food
and you're completely aware ofwhat's going in your body, I
promise you these six steps willlead you to looking and feeling
your absolute best in 2025.
(11:15):
In six months, you start lifting, you start focusing on your
protein, you start sleeping moreand getting better quality
sleep.
Then you add your steps.
In month four, you start beingaware of the calories you're
putting in your body and, by theway, I hope you took a little
bit of notes on what I saidabout the calories, so when you
get there, you know what to do.
And month six, you're going tobe cooking.
Those are six new habits youhave in six months from now and
(11:36):
by the time you get to that sixmonth mark, I will guarantee and
my promise to you is thatyou're going to look in the
mirror and you will be literallyUnrecognizable.
You will not even know whoyou're looking at, because
you're going to look completelydifferent.
You're going to feel completelydifferent.
You're going to be excitedabout how much more energy you
have on a daily basis.
The confidence, the way yourclothes fit is going to be
(11:58):
completely different.
So all I ask is that go andactually implement this and
without my help, I promise you,you will see an amazing
transformation.
And like I said in thebeginning, sure, having that
accountability and havingsomeone in your corner can help.
And if you know you're someonewho has the discipline to take
action but also needs thataccountability, I'm here for you
.
Shoot me a message on Instagram.
I'm happy to have aconversation with you to see if
(12:20):
we're a good fit to worktogether and we can talk about
what that would look like andwhat kind of investment you
would need to make in yourselfin order to have me walk you
through these six steps andobviously more, to get you to
your goal in half that amount oftime.
So, six months from now, we canlook and feel great doing it on
your own.
Now what if we could accomplishthis in three months by having
that accountability, by havingsomeone in your corner walking
you through every one of thesesteps and making sure you're
(12:41):
implementing it to a team?
Would that help you?
If so, send me a message onInstagram.
If not, these six steps are allyou need, and if you do it the
right way, not only will youlook and feel amazing in the
summer of 2025, you will be ableto keep those results forever.
So you'll never have a summeragain where you're uncomfortable
taking your shirt off, oruncomfortable in your own
clothes, or not comfortable togo places because of how you
look and feel.
(13:01):
These are the only changes youneed Six steps to the best
version of yourself.
Now take action, and I hopethis was extremely valuable.
If you have any questions,please send me a message on
Instagram, but aside from that,I hope you have the best day of
your entire life.
Subscribe and like this formore Peace.
These are the exact steps you need to become
unrecognizable by summer of 2025.
And today what I'm going tobreak down is the exact
six-month plan I would give tosomeone if they were not going
to hire a coach, so they couldlook and feel their best come
summer 2025.
Now here's the thing Of course,having a coach, having someone
to hold you accountable and towalk you through each of these
(00:21):
steps, is going to be thefastest and most effective way
to get there.
I know that is not the mostaffordable nor the easiest
option for everyone, and noteveryone is in that position to
do so.
So what I want to do today isgive you the exact steps I would
give to someone so that you cantake action and look and feel
your best six months from now.
Yes, six months is a veryrealistic time to make a
(00:44):
dramatic transformation and toliterally become unrecognizable
by this summer.
So what I'm going to do is,every month, I'm going to have
one habit, one skill, one thingI want you to focus on, and
that's it.
The biggest mistake I seepeople make is trying to change
everything all at once everysingle year.
I've been doing this for sixyears now and I've seen time and
(01:05):
time again, what people do isthey try changing too many
things all at once, and all thisleads to is failure, and the
last thing I want you to do iscome back every new year, set
new goals and have to strugglethrough the same exact problem.
So this time around, you'regoing to do it the right way,
you're going to go slow, you'regoing to go steady and you're
going to build these skills andhabits into your lifestyle so
(01:26):
you can actually sustain yourresults forever.
So my promise to you is that ifyou follow these six steps, I
can promise you that you're notonly going to look your best,
you're not only going to feelyour best, but you're going to
be able to keep these resultsforever.
So let's start with month numberone.
I want you to focus on liftingweights.
So when I say lifting weights,a lot of people think I gotta go
to the gym and I gotta work out.
(01:46):
Six, seven, eight days a week.
That is so unrealistic.
How many days a week can youwork out?
You might think five, you mightthink six.
Now let me rephrase thequestion how many days a week
can you work out for the rest ofyour entire life?
That answer might have justchanged.
Maybe it's two, maybe it'sthree.
What I think is going to be bestfor you, which is most people,
(02:07):
is a full body workout two tothree days a week.
That's it.
A full body workout that isstructured to focus on one
exercise per muscle group, doingtwo to four sets per exercise,
doing anywhere from six tofifteen reps, is going to be the
absolute best and mosteffective way to build muscle
and to speed up your metabolism.
By the way, I have a guidecalled the six ways to maximize
muscle gain.
It's in the description below.
If you want that, go and snagit.
(02:28):
It will give you a roughbreakdown of how to build a
program for yourself.
Or I have another podcast whereI go really in depth on how to
build your own program, andthat's in the description as
well.
So, that being said, month one,no other focus.
Nothing else should be on yourmind.
But can I show up to the gymtwo to three days a week?
That is all, and if you're ableto do that, consider January a
success, now that you're liftingconsistently.
(02:50):
In month number two, we're goingto be focusing on your protein
intake, one of the next mostimportant things on your health
and fitness journey is to giveyour body the fuel and the
building blocks it needs tobuild muscle.
Building muscle is going to bethe most effective way to speed
up your metabolism.
Why is this important?
Having muscle is going to makeyour results your fat loss, your
(03:10):
muscle building moresustainable.
Faster metabolism means I caneat more food on a daily basis
without gaining weight.
So protein is one of the mostessential nutrients for you to
build muscle and to get strongerin the gym, which is gonna help
with your muscle building.
To find how much protein youshould eat is take your goal
weight, multiply that by 0.8,and that will give you how many
grams of protein you should haveevery single day.
(03:33):
If you miss your protein goal,you cannot make up for it the
next day.
Missing a protein goal is oneof the worst things you can do.
It's only going to slow downyour progress and extend the
time horizon of how long it'sgoing to take you to get to your
goal.
So what I suggest is, everysingle day, hit that minimum
protein intake.
Like your life depends on it,and if you want to maximize your
results, if you want to get themost bang for your buck from
(03:54):
your workouts.
You want to absolutely destroyany results you've ever had in
the past.
Multiply your goal weight times, one that will give you the
exact number of grams you shouldhit every single day in order
to maximize your muscle gain andmaximize the potential of your
metabolism increasing in thistime period.
So, month one, make sure we'relifting consistently.
Month two, we're lifting andhitting our protein intake.
(04:15):
And now you're ready for stepnumber three.
So now that we're lifting, nowthat we're hitting our protein
intake, now we need to focus onour recovery, which is sleep.
Sleep is one of the biggestthings that I messed up early on
in my journey.
When I was 20 years old, I wasin college, partying all the
time, you know, living my bestlife.
The one thing that I did thatslowed down my progress the most
(04:35):
was I was not getting goodenough or long enough amount of
sleep.
So one of the easiest ways thatyou can actually maximize the
speed up of your metabolism,help your hormones regulate
properly and speed up theprocess of you seeing results,
is getting enough sleep.
So what I suggest is being inbed for at least eight hours.
Why do I say this?
Because when you're in bed foreight hours.
(04:56):
That tells me you're probablygoing to take 30 minutes or so
to kind of wind down andactually fall asleep.
So that means you're gettingabout seven hours.
In order to get proper recovery,to build the most amount of
muscle, we need at least sevenhours of sleep to help our body
recover.
In the ideal world, what doesthis mean?
You should be in bed for ninehours, because that's going to
give you eight hours of sleep.
The more sleep you can get, thebetter, and the better the
(05:18):
quality that sleep is, thebetter your results will be.
So those are the three thingsto start with the first three
months.
There's literally three habits.
That's it.
We don't need to overcomplicatethings.
Adding too much or especiallyearly on your journey is only
going to make your results lesssustainable and increase your
likelihood of failure.
So the first three months Lift,eat your protein every single
(05:39):
day, hit that protein intake andfocus on your sleep.
This means you should probablybe mindful of your sleep on your
weekends, when most people aregoing out.
You might have to sacrificesome of that sometimes.
Now, by the way, I still wantyou to live your life Going out
every once in a while.
Totally fine, just make sureyou get your sleep.
We have an amazing routineestablished with our lifting.
We're getting good proteinintake in.
We're sleeping.
(05:59):
We're getting good proteinintake in.
We're sleeping.
We're getting that recovery.
Now we can start to focus moreon how are we going to lose body
fat so we can look and feelamazing in the summer of 2025.
Well, one of the next steps inmonth four is steps.
We want to start getting moremovement on a daily basis.
For the fourth month, on top ofthose first three, we're going
(06:20):
to be setting a step goal Now.
You're more than likely movingmore than you were before at the
beginning of the year by havingthese three steps already into
your lifestyle.
But if we really want toaccelerate the fat loss we're
seeing, we are going to set agoal for at least 8,000 steps a
day.
8,000 should be the bareminimum.
That should be the floor.
Nothing lower than that on adaily basis.
(06:40):
If we want to really maximizethings.
We want to go above and beyond,be more unrecognizable by 2025,
I would set a goal for 10 to12,000 steps on a daily basis.
Yes, this means you're going tohave to go out of your way to
get those steps in, maybe goingto the gym and walking on the
treadmill for 30 minutes, maybetaking your dog for an extra
walk every day, maybe parkingfurther every time you go into
(07:02):
work every day so you can getthose extra steps in.
One of the most dramatic shiftsin results I see with my clients
is when we take their workoutsbeing consistent.
They're hitting their proteinintake, they're getting good
sleep and recovery and once weadd in these steps, it makes the
world of a difference.
The amount of extra caloriesyou burn every day can have a
huge impact on the amount of fatyou're burning.
(07:22):
Think about it like this 10,000steps a day burns about 500
calories.
500 calories seven days a weekis 3,500 calories.
Did you know that that's apound of fat loss a week just
from moving more?
I bet you didn't and I highlyrecommend you make the shift to
get you moving towards thatamazing body and the amazing
health, the amazing happiness,the quality of life you want by
(07:43):
the summer of 2025.
We have an amazing routine sofar we're lifting consistently,
we have a protein intake, we'resleeping consistently, we're
moving consistently.
Now we can dial in even more,and this is where things get fun
and a little more challengingas well, because in month five
we actually start to focus oncalories.
Calories is again where well,because in month five we
(08:04):
actually start to focus oncalories calories is again where
we're going to see the biggesttransformation in our fat loss,
because you cannot fix somethingyou're not aware of.
So in month five we actuallyare gonna track our food.
I need you to go on your phoneand download my fitness pal and
I want you to start trackingyour food every day and once you
track your food for about oneto two weeks, I want you to
average it out and see how manycalories am I consuming on a
daily basis?
(08:25):
If you're a female and you'reeating less than 1200 every day,
do not I repeat, do not loweryour calories.
You are already not eatingenough and honestly, I think if
you actually increase yourcalories, you'd probably lose
more weight.
If you're a male and you'reeating less than 1500, do not
lower your calories.
If anything, I suggest youincrease them.
If you're a male, you're eatingwell over 2000,.
(08:45):
Ideally close to 2500.
Subtract 500 calories and youwill start to lose weight with
ease.
If you're a female, you'reeating over 2000 calories, I
would suggest then you can gointo a deficit.
If you are not above or nearthose calorie intakes, do not
cut your calories.
I promise you it will becomethe most challenging thing to
stay consistent.
Number one and number two.
(09:06):
Your results will not besustainable.
So the next step would be okayif you're a female and you're
not quite to 2000,.
Bump your calories up slowly toget up to 2000.
This is called a reverse diet.
I can get into that intoanother video, but what I would
suggest is working your way upthere first before cutting.
Or get into that into anothervideo.
But what I would suggest isworking your way up there first
before cutting, or else you'regoing to put yourself in a very
unsustainable position.
If you're a male, you're around2,000, go up to 2,500, stay
(09:29):
there for a few weeks or a monthand then you can cut back.
But ultimately the point is hereis I want you to become aware
of your calorie intake.
So in this fifth month of thisprocess, the calories, you
becoming aware of what you'reputting in your body just that
alone is going to help you dialin and be more consistent with
the amount of food and thequality of the food that you're
(09:51):
putting in your body.
And that ties into month six.
Month six is usually wherepeople are very consistent.
You've already established someof the most important habits
and skills in your lifestyle,and this is typically where you
and I have decided we're notgoing back.
We're already so far into thisjourney that you've established
that this is now part of yourlifestyle.
And one of the last steps that Ilike to see my clients make in
(10:13):
order to sustain these resultsforever is starting to enjoy
Cooking.
When you start to cook moreoften, you'll start to realize
how much easier it is to loseweight because you know exactly
what's in the food you'reconsuming.
You know exactly how manycalories, how many carbs, how
many fats, how many proteins.
You know the quality of thefood that you're putting in your
body.
(10:33):
And when you're cooking moreoften, it's a lot easier to know
precisely what's going in yourbody.
A lot of the times we go eatout, we can find a healthy
restaurant, but we don't knowhow that food's cooked.
We don't know the otheringredients that are used in it.
So when we're tracking our food, it's a lot less accurate.
So sure, you may say you had a1200 calorie day, a 2000 calorie
day, a 1500 calorie day, but ifyou don't have a scale, if
(10:55):
you're not making the food, youcould be off by 2, 3, 4, 500
calories, which again isultimately going to have a huge
impact on your results.
So, once you actually startcooking a majority of your food
and you're completely aware ofwhat's going in your body, I
promise you these six steps willlead you to looking and feeling
your absolute best in 2025.
(11:15):
In six months, you start lifting, you start focusing on your
protein, you start sleeping moreand getting better quality
sleep.
Then you add your steps.
In month four, you start beingaware of the calories you're
putting in your body and, by theway, I hope you took a little
bit of notes on what I saidabout the calories, so when you
get there, you know what to do.
And month six, you're going tobe cooking.
Those are six new habits youhave in six months from now and
(11:36):
by the time you get to that sixmonth mark, I will guarantee and
my promise to you is thatyou're going to look in the
mirror and you will be literallyUnrecognizable.
You will not even know whoyou're looking at, because
you're going to look completelydifferent.
You're going to feel completelydifferent.
You're going to be excitedabout how much more energy you
have on a daily basis.
The confidence, the way yourclothes fit is going to be
(11:58):
completely different.
So all I ask is that go andactually implement this and
without my help, I promise you,you will see an amazing
transformation.
And like I said in thebeginning, sure, having that
accountability and havingsomeone in your corner can help.
And if you know you're someonewho has the discipline to take
action but also needs thataccountability, I'm here for you
.
Shoot me a message on Instagram.
I'm happy to have aconversation with you to see if
(12:20):
we're a good fit to worktogether and we can talk about
what that would look like andwhat kind of investment you
would need to make in yourselfin order to have me walk you
through these six steps andobviously more, to get you to
your goal in half that amount oftime.
So, six months from now, we canlook and feel great doing it on
your own.
Now what if we could accomplishthis in three months by having
that accountability, by havingsomeone in your corner walking
you through every one of thesesteps and making sure you're
(12:41):
implementing it to a team?
Would that help you?
If so, send me a message onInstagram.
If not, these six steps are allyou need, and if you do it the
right way, not only will youlook and feel amazing in the
summer of 2025, you will be ableto keep those results forever.
So you'll never have a summeragain where you're uncomfortable
taking your shirt off, oruncomfortable in your own
clothes, or not comfortable togo places because of how you
look and feel.
(13:01):
These are the only changes youneed Six steps to the best
version of yourself.
Now take action, and I hopethis was extremely valuable.
If you have any questions,please send me a message on
Instagram, but aside from that,I hope you have the best day of
your entire life.
Subscribe and like this formore Peace.
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