It was an interesting week for the contestants this time. At the end of the first week, the group had lost a combined total of over 60 lbs. After week two, they lost a combined total of a little more than 40 lbs. This week, the group lost only 13 lbs.
There could be several reasons for this, but not that they’re not working hard enough. I’m extremely impressed with this group and they’re willingness to let me push them. They’re all doing two-a-day workouts most days, and everyone has been very good about this.
So what happened? First of all, some of the early weight loss was water weight and muscle—it almost always is. Their bodies have stabilized now, and adjusted to different eating habits, and now, all the weight loss should be fat—which is what you want.
Another thing is that as they get stronger, the workouts get easier, so they’ll be burning fewer calories, unless they continue to add resistance to the weights, and keep changing their workouts up.
Finally, it’s time for them to really tweak their diets (remember, the best diet is actually no diet), adjusting their calories up or down a little bit. Some still aren’t eating enough, but some others might need to take slightly smaller portions then they have been.
In a few cases, some people gained weight. Sometimes it was muscle, because the body fat went down. Other times, it wasn’t quite as clear, and those are the ones that might need to back off the eating just a little bit.
Quite a few others, though, lost a half a pound, a pound, or even two pounds, and their body fat went down as well. That’s perfect. If they can just keep doing that, week after week, they’ll get what they want, and it will be predictable.
The winner this time was Dawn Hopper, who lost 3.4 pounds, followed by her husband Roger, and Jack Akins, both of whom lost 2.0 lbs. Dawn told me that she started the program because she was “tired of being so tired.” She wants more strength and energy so she can do more “sporty, outdoor things” with her family, and also to lower her risk of heart disease which runs in her family.
If she keeps this up, she will. Like I said, it can be predictable. Be active, and eat less than you burn (as long as you hit your minimum), and you’ll lose fat. It’s amazing how quickly people feel better, even if they haven’t yet lost a lot of weight.
Some of the women haven’t lost a lot yet, but their “pants are falling down” and they’re “getting in clothes they couldn’t get in for years.” When I ask everyone how they feel, they all report they feel better. The proof’s in the pudding, too (maybe that wasn’t the best metaphor to use), because in the Friday workout, I turned it up again.
They ran further and did some newer exercises that would have killed them in the first week. They were groaning, but everyone did everything! I was just amazed at their determination. This group is going to go far.
I gave them another assignment in the weight room this week. They’re going to do a single set of each exercise, called a drop set.
Here’s how it works: Start with a weight so heavy you can hardly lift it. Slowly try to lift it. When you can’t move it, slowly put it down, and lower the weight by 10 lbs and try again. After squeezing out a couple more reps, drop the weight again, and again, until you’ve done it 15-20 times and can’t do any more. Then move on to the next machine.
This will turn up the intensity, causing more changes in their bodies, and burn tons of calories. It will also prepare them for the move from the machines to free weights, which will happen after another week. I expect that if they also pay close attention to their eating this week, we’ll see even better results next week when they get back on the scale.
This leads me to a challenge for you. These people are all getting it done. Where most people won’t even start, they’ve not only started, but continued for 3 weeks. Last year, we lost almost half of them in the first month! These guys and gals are learning how to be consistent, and that’s how they’ll win in the end.
A lot of people “want to” lose weight and change their lives, but never seem to get started. But when you find a “have to” reason—when you “have to” do it, you’ll find a way to get it done. Each of these contestants believe they “have to” do it, and so here they are.
It’s not always convenient for them. It’s definitely not always easy, but they’re doing it, and you can too. Look, twelve weeks is going to pass us all by, whatever we do. Why not spend the time finding something priceless? Your health!