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Losing body fat and getting more toned is a process. It won’t happen over night. But with the right framework, you can achieve your body composition goals and make the journey more efficient.
Imagine hopping in your car in Austin, TX for a road trip to Los Angeles. There’s a gap between where you are right now and where you want to go. This "gap" represents your weight loss transformation.
If you plan on actually making it to L.A., your car must have 4 working tires. Each tire doesn't need to be perfect, but if one is flat, you’re not going anywhere until it’s fixed.
Now imagine each of the 4 tires on your vehicle represents a crucial pillar in your journey to tone up, add more definition, and improve your overall health.
You must maintain proper pressure in all 4 if you want a smooth ride to your destination. You don't have to get each one to the perfect, but we do want to pump a little air each of them and check them regularly.
The last thing you want is a flat on the highway. Eventually, you’ll have to pull over to the side of the road. Progress will come to a screeching halt.
Learn what each of the 4 pillars of weight loss represents for your body transformation journey, their order of importance, and how you can accelerate your results.
Health starts with food. It’s the lead domino when it comes to shedding pounds and positively impacting health and body composition.
This pillar represents eating whole, real and unprocessed foods about 80% of the time. These clean choices give our bodies the micronutrients in needs for a fast and efficient metabolism.
Focusing on balanced meals composed of real food regulates satiety, provides the building blocks for lean muscle, and provides the foundation for improved performance in any fitness endeavor.
Beyond fat loss, eating better also has the biggest impact on our health both mentally and physically.
This pillar includes any and all types of movement: yoga, running, weight training, spartan races, powerlifting, crossfit, gymnastics or martial arts.
It doesn’t have to be painful or run you into the ground to be effective. It just needs to get the body moving, sweating and burning some calories.
Consistent movement matters more than how you move. If you pair regular workouts with healthy foods, you’ll get to your destination.
For this pillar, quality is more important than quantity. If you get at least 7 hrs per night, you’ve got this one covered.
Even if you hate exercise, quality food paired with great sleep can get you excellent weight loss results.
You’ll just reach your goal faster when exercise is included. Think of exercise as a gas pedal you can press on to speed things up.
Plus, you’ll love how you look at your target weight with the added muscle tone and definition. Even better, you'll love the way you fit into your clothes.
The 4th pillar is stress management. Unfortunately, this one is often overlooked or thrown under the rug. Giving some attention to this pillar will make your weight loss, health, and muscle building transformation much smoother.
Examples include gratitude, meditation, walks in nature, family time, foam rolling, hobbies, reading a book, or box breathing.
Although it’s the last of the 4 pillars, it’s certainly not the least.
So I have a challenge for you...
Instead of switching from diet to diet, searching for a secret, perfect eating plan, look to these 4 pillars and see where you're spinning your wheels.
This guide is an operating framework to feel your best and lose more weight. Except, you'll do it fast and keep it off.
The added benefits are better overall health and improved mental well being.
The most important thing to remember on your transformation journey is that it’s not about perfection - it’s about progress.
All 4 tires don’t need the perfect pressure. In fact, you can probably get exactly where you're going with about 60% air in each one.
Once you identify the areas in which you need improvement, start to build small daily behaviors that strengthen each pillar.
Next, reinforce these habits with a strong “WHY” for sticking to your plan. If you do this, you're unstoppable.
Get after it! Take back your health and go get your body of your dreams!
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Photo by Sherise VD on Unsplash
Written by Brett - Nutrition & Health Coach / Co-Founder of Moontower Matcha
Brett has worked for the last 10 years with thousands of individuals one-on-one to achieve their own health and fitness goals.
His mission is to share healthy habits, real-world solutions, and comprehensive strategies around nutrition, movement, sleep, and stress management to help guide individuals to the results they desire most.