All human beings have moments of doubt and weakness. When those moments happen to me, I start thinking about all the people and animals who risk their lives every day to be able to survive and eat.

For example, in Mexico where narcos have taken authority, people have to follow their rules or pay with their lives. Many of these people are citizens who do good, but the reality is that the narcos do not care.

Another example is in wildlife, the zebra for example, to drink water and graze, has to be alert in case the lions are going to attack it. The lion can also be struck by an elk and be mortally wounded.

We have some humans risking their lives in crab fishing, ducks wintering without knowing that they can be hit by a bullet and so on. Many risk their lives meanwhile; compared to this, I have it easy. But it was not always like this. There was at some stage in my life when I too needed to survive.

Thanks to this stage, my life has been easier now. I learned to be strong...

All these people who risk their lives every day are stronger than the people who don't. They become psyched up and have learned to live with these risks. Also the animals, if you compare a domestic animal with a wild one, the chances of survival of one over the other are drastically different.

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This Is Why A Plan Is Important

Let me start by telling you that you want to achieve something meaningful for you in life, you need to set goals. There is no way you can achieve and maintain something in life without setting goals.

You can set financial goals, fitness goals, health goals, relationship goals, business goals, marriage goals, health goals, charity goals, learning goals. However, setting goals is not all you need. You also need a plan and the plan is as important as the goal.

Here I am going to tell you why it is important to have a plan…

The plan is important to avoid distractions. Without a plan it’s impossible to have a distraction. You can’t call something a distraction if you don’t know what is distracting you from. In other words, you will be doing meaningless activities if you don’t have a plan because those meaningless things are going to be there for you to do and have fun because you don’t have a plan.

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How to Set Weight Lifting Goals to Tone Your Body

There are different factors that you need to take into consideration to tone your body like your diet and type of body. Nevertheless, I am going to share with you the main things that you need to take into consideration to set goals to tone your body.

There is not such a thing that you just exercise and expect to tone your body. The reality is that those people who tone their body naturally have to set goals and be consistent with their exercise. 

Yes, for you to be able to tone your body you need to add muscle and get rid of fat. So your goal as a woman is to be under 25% body fat and as a man to be less than 15% body fat. So make sure you get a body composition assessment to know how much fat you need to lose. 

You can add muscle at the same time you are losing fat... 

Muscle and fat are different tissues and while you are getting rid of the fat you can add muscle. The myth of fat turning into muscle is impossible. Then, muscle never turns into fat. You may lose muscle and gain fat, but one doesn't turn into the other one. 

So as you are losing fat, your goal is to add as much muscle as you can. Warning! Muscle is not easy to gain. Therefore, you see many people taking steroids to gain muscle. As you probably know, we do everything naturally. So be patient and you will invest at least a year before you can be happy with the results.

Let’s start first with your fat percentage. For example, if you need to lose at least 20% body, set a goal to lose at least 2% body fat per month. You can lose more than that in a month, but realistically 2% is a good goal. You focus on losing this fat in your daily habits like eating and exercising. 

The next goal you need to set is gaining muscle per month. A realistic goal is to gain 1 to 2 pounds of muscle per month. Once again, this is the natural way. Now, your focus should not be only in the amount of protein you eat, but in the weight lifting you are doing. 

There is no tonification if there is no muscle. Therefore, you need to make your muscles strong and bigger to reach your body toning goals...

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Improving your health is not about following a plan and that's it...

Many people think that losing weight is simply a plan to follow. Although a plan helps and is necessary to transform your body, there are more important things to take into account.

There are many people whose habits come from past generations...

Bad habits are often taught by our family and we just have to reprogram our brain to make better decisions and transform them into new habits to be able to lose weight and transform our body.

There are also people who learn bad habits throughout their lives...

Many times we acquire destructive habits due to the traumas we carry from childhood.

How I help my clients transform their bodies…

For clients who learned bad habits from previous generations, I can help. It’s easy to show my clients how bad habits are not helping them with their goals and then I teach my clients to replace the bad habits with new good habits.

But clients who come with trauma, it is more difficult for me to help them. There are many cases of successful clients where I helped them change their lives, but I have cases where I failed and I couldn't help them.

Life has principles and no one can break them...

I recently had a conversation with a friend about a person who had a surgery to lose weight and the cousin came up in the conversation who had also had a surgery to lose weight. The cousin lost between 40 and 60 pounds in less than a year, but after his body adapted, between the two years, he gained back all the weight he had lost.

I explained to my friend that the problem has never been and will never be our body, but our lifestyle. No matter what surgery they do, what they take or drink, what they apply in their bodies or what they believe, they will always gain the weight back because the problem is their lifestyle. It's a principle, not my opinion.

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I recently had a conversation with a new member who is very successful in his business and family. But he has health problems. He is 60 pounds overweight and injured both knees, tearing his ACL. He also had a torn tendon in one of his biceps.

He told me that he finally realized that he has to take care of his health. It's time. If he is not well, then his business and his family suffer.

We will call our new member Felipe. Felipe is now ready to improve his health and lose weight. So after a long talk, Felipe was hoping for a better year to which I replied that he knows that the year will bring him what he wants most and what he focuses on. Of course, Felipe already knows this since he is very good at focusing on his business and his family.

Then I remembered you and that's why I'm writing this article.

What 2024 is going to bring you? The year is going to bring you what you want and work on…

If you don't change, nothing will change. You want a good business, you have to work at it. If you want a functional family, you have to work at it. If you want inner peace, you have to work at it. If you want financial freedom, you have to work at it. If you want to lose weight and get in shape, you have to invest your time and effort into it. There is no other way.

Just wishing for it and hoping that the year will give you a miracle, it's not going to happen...

I also had a talk with another member who is busy all the time. I asked her when was the last time she had free time in a month and she told me never. She has two children, works and does other things. Then I asked her when he was going to have time to prepare her meals. He told me that if she didn't plan it, she would never have time to which I responded that what was she waiting for to plan.

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Not long ago (well, that's what I want to think) I was living in poverty, lost and with a void in my heart. I remember that at no time did I have money to satisfy my basic needs like eating. I sought my happiness with alcohol, parties, friends, video games, and everything that could distract me from reality. I really wanted to fill that void I felt in my heart that I could never fill with anything.

It wasn't until I was 28 and fell into a depression that made me realize I was lost. I found God, my purpose and my true happiness. Since then I have lived fully, regardless of the consequences of my life.

Living fully does not mean having everything in this world, but knowing how to live according to what God wants from you.

So here I am going to give you my 5 tips so you can live a fulfilling life.

The first tip is, seek God…

You will find nothing that fills your heart more than the presence of God. With this I am not telling you to follow a religion, you can follow it if you want, but it is more important that you understand what or who God is, how to follow His laws, and give your life to Him knowing that you will improve as a person every day.

God is not a hobby but is your entire life. You must keep in mind that everything you do is dedicated to eternity and that God is always present in the decisions you make. So do your best to make good decisions.

The second tip is, serve others…

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I recently interviewed James Lebaigue, the founder of nutritiontriathlon.com , hurrythefoodup.com and he has run various triathlons. He is also a sports nutritionist specialist. James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition. He has helped many people lose weight by helping them choose the right diet and exercise program. He is a firm believer in calories in and calories out. 

James is a knowledgeable professional who wants people to succeed in their weight loss journey. When I interviewed him, I could conclude that he knows that it is better to take small steps when making weight loss changes instead of wanting to lose weight rapidly. It is better to make lifestyle changes even though these changes could be minimal than take unrealistic changes and fail. 

James talks in the beginning of the interview about how important is human connection to be able to help others achieve their goals. It is not about setting up a plan and following it. It is about understanding the individual and emotionally connecting with him or her. 

James thinks that health is very important but not many people have their health as a priority. There are so many areas in people’s lives they are focused on that they forget about their health. People need to be motivated to take care of their health, but that only happens when the pain of not changing is stronger than changing. 

When it comes to exercise, James knows that people don’t need to exercise to lose weight, but it helps. What he recommends it’s for people to start moving at least 10 minutes everyday and start increasing their physical demand as they become fitter. He recommends starting to exercise with something of your enjoyment. If you don’t enjoy it, then the probability of you relapsing is higher. 

James asserts that it is important to set goals because people start with good intentions, but as the journey continues, many people forget what their objectives are. Goals are a very good reminder, so people stay motivated in their weight loss program. 

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Talking with a friend about all the people we are changing at Custom Body Fitness, the topic came up about a client who hasn't been able to change much. We will call her Sarahi.

In the talk we were talking about how I have helped many people change their psychology and lives. After finishing at CBF, they can continue with their healthy life and improving their life and body.

The truth is that the way I helped people is psychologically. Once you can teach them their potential, to be disciplined and learn to trust them, they can have results in any environment.

My friend mentioned to me that Sarahi hasn't changed much and that she clearly wants to lose weight. Which explained to her that to lose weight she not only needs desires, although desire is important.

The solution…

For a person to transform her body, desire is important, but it’s not enough. You have to reprogram your brain and change bad habits for good ones, learn to be disciplined, believe in yourself, let go of old beliefs, know how to love pain, let go of excuses, fail and try again, know that life is not perfect, to love yourself, to respect yourself, to learn the suffering of discipline, to set goals, to relapse and get up, to leave the comfortable zone, to fight for your new values, defend your decisions and finally to make your new behavior part of your life.

Sarahi needs a lot of psychological help and she must also learn that she must come first before anyone else. No one taught Sarahi that and now she has many ingrained beliefs that are difficult for her to change. She has to learn to love herself, to be a priority before her adult family, to organize herself, to create a system at home that works for her chores, to deal with stress and all of that cannot be changed in a day. It takes months of repetition and understanding before Sarahi can change just one thing to make her body change.

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20 pounds of extra fat I read in the results sheet…

Then I asked her what was the reason why she was eating poorly. She started telling me everything she ate wrong and that she was going to take a nutrition course, although she mentioned to me that she knew a lot about nutrition and that she knew what to eat.

To which I replied that she was right, that she knew a lot about nutrition, but that she had not paid attention to my question. I did not ask her how she ate, I asked her why she ate poorly. Finally she paid attention to me and we began to draw conclusions.

First she told me that it was stress and that she often felt depressed. She started telling me what her days are like and I realized that her problem was the disorganization that stressed her out.I asked her detailed questions about what she told me.

Luz's problem (let's call her Luz) was that she was trying to keep a boat afloat that other people were trying to sink. Luz is the only person out of 4 adult family members who cleans her houses. Her children and her husband are disorganized and do not help her clean the house and she feels stressed with her messy house.

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To Lose Weight I Just Eat Fewer Calories And That's It

Many people think that by eating fewer calories they can lose weight. Calorie logic makes sense because it says that if you consume less than you expend, calorie deficiency causes you to burn fat. Which does make sense, fewer calories eaten, more calories spent on physical activities, more fat burned.

But there are several factors that are taken into consideration where that calorie logic doesn't work.

Not all calories are equal...

The reason you eat is for nutrients. So the more nutrient dense foods you eat, the fewer calories you require. For example, if you eat 200 calories of broccoli, you will have more nutrients and fewer calories than if you eat 200 calories of a Maruchan soup.

We don't all need the same calories...

A person with more muscle or who is taller tends to burn much more calories than a thin person who is shorter. The calorie consumption needed for someone with more muscle tissue is more in any movement than someone who has less muscle tissue.

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