Don't Boil the OceanNov 28, 2023
Are you making this common mistake?
Over the years, I’ve talked to a lot of over-40 men and women who want to get healthy and lose weight.
And I’m betting the majority of them made the same mistake at one point.
You know what?
There’s a really good chance you’re making it too.
So let me ask you a couple of questions…
- Do you ever get overwhelmed when you attempt to lose weight?
- Do you ever feel like you hit a plateau too quickly?
- Do you ever feel like your body just doesn't like to cooperate with you?
If you answered “yes” to even one of the above questions, there’s a good chance that you’re accidentally making THIS common mistake.
Don't Boil the Ocean
In many ways, it’s not your fault.
Attempting to make too many "changes" at once is commonplace.
Nowadays, every single book and newsfeed is telling you to do more, work harder, and generally multitask.
It's what you've been told to do.
Thankfully, you can turn things around, starting right now.
1. Choose only one priority-one goal
And focus on that until it is achieved.
Heck, I used to try to do "everything" at the same time.
Then one day a smart man said, "Don't boil the ocean, Joseph. Boil one pot at a time."
This approach works for me. And it will work for you too.
2. Change your mindset
Realize that when you say, "I'm an all-or-nothing" type of person, that just means you are overwhelmed and confused as to how the process should go.
So your expectations are off.
If you’d like an even easier way to achieve the results you desire (quicker but guaranteed and while having some fun), then read this article.
Always remember: Don’t let past experiences get in the way of your future success.
One more thing. And it's a question for you:
What's the ideal way to establish new habits? Answer: One at a time.
Maybe you can tackle two (especially in different areas, like one for nutrition, one for training).
Maybe you can handle more.
But don't try to tackle everything at once.
Schedule at least FOUR weight lifting workouts per week.
First, when I say "weight lifting" I'm also referring to resistance training, progressive resistance exercise, strength training (basically they're all synonyms).
Resistance training is the most important type of formal exercise that you can do to transform your body composition.
This surprises many people if their number-one goal is fat loss because they associate weight lifting with building muscle and cardio training with burning fat.
But consider a few benefits of resistance training.
🔥It helps you maintain your lean body mass when restricting calories.
🔥It increases your strength.
🔥It's the only type of exercise that can reshape your body.
🔥It can burn a lot of calories too.
Studies also show that resistance training helps you stick with your nutrition better because of the commitment-and-consistency phenomenon.
After you train, you'll tend to want to eat better so you don't undo all the hard work you did in the gym.
This is true in the bigger picture as well as on a daily basis, which is one reason why people who train in the morning usually do better with their nutrition through the day.
You can train whenever you want to, just be sure to schedule it.
Most successful men and women, over 40 years, prefer to train early in the morning, before your day gets in the way.
Countless people start training, but most people don't keep it up for life.
They either drop out due to distraction or interruption.
Or they complete a time-bound (i.e., 90-day) program and they think they're done forever.
Or they fail to think ahead to the next training goal and they lose focus and motivation.
In any case, they don't repeat the training behavior long enough to make it stick.
You must think long-term and be consistent with exercise habits because they are often more challenging to form than other lifestyle habits.
It can take months to turn any type of serious training into a habit, but there are ways to make it easier.
One of the major keys to behavior change and new-habit formation is "Schedule it!"
"I will lift weights" or even "I will lift three times a week" is not good enough.
Do this instead.
Name the day, the time of day, and maintain that recurring schedule.
Update your calendar (on your phone or on paper) and put your workouts in there with all your other appointments.
This simplest of actions can double and sometimes even triple your success rate.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best age-management online personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.