Are Results Guaranteed?
“One thing I need to know - are results guaranteed? I’ll be putting a lot of time and money into this, and I’d like to know if I’m finally going to lose this fat.”
I’ve been an online fitness coach for over three years, and Friday was the first time a client asked me this question.
Are results guaranteed?
Well, no. Not at all.
I told her, “I can guarantee that if you follow the plan to a T, you will see results. You’ll get out what you put in. The more time, effort, and consistency you devote, the more progress you’ll make.”
After I hung up, I thought about her question more deeply.
Are results guaranteed?
A 100% guarantee? What fun would that be?
We humans thrive on the right amount of challenge. Too easy, we get bored. Too hard, we quit. The fact that effort and uncertainty is required is what makes this fitness game worth playing.
That uncertainty causes many to quit when fat loss gets tough. It prevents many people from ever starting in the first place.
Why suffer through that pain if you don’t even know it will work?
When most people embark on a fat loss journey, they get bogged down in the details that don’t matter.
How many carbs should I eat?
Should I do HIIT or steady state cardio?
Which supplements should I take?
Obsessing over the wrong questions leads to burnout because they don’t matter. You can choose the perfect carb count, cardio, and supplements, and still make no progress.
The key is to focus on the things that actually result in fat loss:
Eating fewer calories and more protein
Moving more
Building more muscle
You can’t guarantee fat loss by hiring a coach, taking a pill, or rubbing a Magic Genie’s belly. But by understanding the core habits that lead to fat loss and finding easier ways to stick to these habits, you can stay grounded in the madness.
Here are 3 strategies to stack the fat loss odds in your favor.
1. Find low calorie, high protein meals you love.
High protein, low calorie, and tasty meals exist. I promise, they’re out there.
If you don’t truly enjoy the foods you’re eating on a fat loss diet, you won’t stick to it over the long run. Your willpower will run out. Experiment, try new recipes, and season your food. There is nothing magic about high protein/low calorie, but these foods will keep you fuller for longer. This makes it easier to eat fewer calories. And eating fewer calories than you burn is essential for fat loss.
Some ideas to get you started: Protein options, Healthiest foods
2. Move in ways you don’t hate.
Slaving away on an elliptical for 45 minutes in a sweaty, smelly, intimidating, poorly lit gym that plays “Hey, Soul Sister” by Train on loop is not the only option.
Exercise doesn’t need to be awful. I swear! I know people that actually enjoy it. Kayaking, zumba, pickleball, and playing with kids/grandkids are a few real-life examples from my clients. If you need to do something inherently pouring like cycling or walking on a treadmill, listen to an engaging podcast or watch a show. We just finished Three Body Problem, it was awesome.
If you enjoy it, you’ll do it consistently. If you do it consistently, you’ll see results.
3. Lift weights (at least a little bit).
“But John, you said move in ways I don’t hate - what if I hate lifting weights?”
Hmm, about that. You need to lift weights. At least a little bit! I recommend a minimum of 30 minutes 2x/week. Why am I such a lying hypocrite? Because strength training (along with eating enough protein) is your ticket to losing fat, not muscle. That’s how you get toned. Plus, the more muscle you build, the more calories you burn at rest.
I can’t guarantee results, but I can guarantee consistent strength training makes fat loss easier and faster.
Wrap Up - Slow Progress
When I started my online fitness coaching business in spring of 2021, I had 4 clients. Today, I have 20.
Progress has been slow, but steady.
I think there are a few reasons my coaching business has grown:
My coaching works. When people give it their all, it can change lives (Scott, Matt, and Derek come to mind).
People need it. Nobody teaches us how to eat well or exercise in school, and we only get one body. Taking care of it is a worthwhile investment.
I approach my coaching like I approach my fitness. This isn’t a 12 week or 6 month sprint for me. Nothing is guaranteed, but if I focus on my key concepts - learning more, providing value, and being consistent - I’ll be able to help more people. I plan to play this game for decades, not weeks.
If you’d like to take your fitness to the next level, you can learn more about my 1 on 1 coaching below:
If you’d like to make a transformation in time for summer, now is the perfect time to start.
And if you’re not ready to make a change yet, there’s no rush! I’ll be here.
I can guarantee that.
Best,
John
P.S. Have you ever seen a plant with a twistier trunk?
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
