Exclusive Body Transformation Research: We analyzed one year's worth of data from 1,000 workout diet clients to find out how much effort you really need to make a significant change in your body, your health, and even how you feel about yourself. These findings could change the way you think about losing weight and improving health forever. And most importantly, to help you (or your customers) achieve the sustainable results that everyone wants.
There is no perfect person.
(No matter how awesome you are.)
However, when many of us are considering a health plan, weight loss plan or other lifestyle change, we start with the expectation that we need to be perfect.
But how could you be?
You have stress, feelings and past habits, and maybe a job or school or kids or a pet, as well as days that you feel like crap. In addition, Netflix.
If perfection is required, then most of us may not bother.
But what if changing your body is not a pass / fail scenario?
What if almost any effort – no matter how incomplete – could lead to real, measurable progress?
It turns out that it's not just a nice idea: It's the truth.
Change your body it doesn't require 100% consistency.
We have the data to prove it.
Our team has just jabbed a crazy amount of data from our workout diet plan, where our clients give us daily feedback.
- 12 months
- 1,000 customers
- Nearly 1 million data points
All in order to better understand the effort needed to make meaningful changes.
Now, if you're not familiar with the annual men's and women's training program, here's a snapshot of how it works: Customers check in daily and tell us if they have completed a workout (or other activity) and have done " their habits. "
Habits are daily health practices – such as eating lean protein at every meal or eating 5 servings of fruits and vegetables – that we give them every two weeks. These habits accumulate and by the end of the year they have incorporated about 25 in total. (Spoiler alert: That's how you change!)
They also regularly report on their body measurements and respond to progress research, where they tell us other important things, such as how they feel.
So we looked at the changes in our client's bodies in combination with how often they said they were doing their habits and workouts.
We have focused on those who said that weight loss was their top priority and looked at how much weight (or body weight) they really lost after a year.
And we asked:
How consistent do you need to be to make "good progress"?
What we found is not surprising, but it may surprise you.
It could even inspire you to embrace your "endless" self and make (surprisingly small) changes that can transform your body and life.
Surprise # 1: Just enter some effort – no matter how small – changes things.
What happens when people do their habits and workouts? less than half next year;
You can assume that their efforts are an absolute waste.
You would be wrong.
People have lost weight anyway.
Customers who are less than 50% consistent – but remain in the program for the full year – wind-up until they lose between 5-6% of their total weight.
Now, 5-6% weight loss may not sound like much, but you can see that the average weight loss for both men and women was 11 pounds. This is mislaid weight loss – something that stays with you and something you can count on.
And people did it sorta by practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate whole food groups.
People also got healthier.
This is because the research suggests a 5-6% reduction in body weight can lead to:
- better cardiovascular health
- reduced risk of cancer and diabetes
- better sleep (less apnea)
- better mood
- less inflammation
- better immunity. and maybe best of all …
- a sex drive.
What's more like half cohesion?
Let's think about how this can happen in real life.
You might eat a lot of fast food and packaged snacks. And your habit is "eat more whole foods".
If you eat four times a day – say, three meals and a snack – that means you eat 28 times a week. If only 12 of these meals or snacks were made from fresh, poorly processed foods, it would be about 40% consistent.
This would amount to alternating a fast food meal for a green salad full of lean protein every day, along with a piece of fruit for a snack most days, but then changing nothing else.
And incidentally, although we use 40% as our example here, there were definitely people who were 30%, 20% and even just 10% consistent who achieved similar results on average. Almost any consistent effort, applied over time, seems to be enough to drive you forward.
Here is another way to look at it.
Suppose you want to eat more fruits and vegetables (another habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruit and vegetables a day, that would be 35 servings a week.
If you wanted 40% consistency, you would only need to consume 14 portions of product per week. Or an average of 2 servings a day.
What about workouts?
If doing something active every day means you are 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, this can translate into two intense workouts, plus two long walks a week.
But remember, these are just examples.
Yours the goals will be relevant to the starting point.
For example, if you have not exercised for a year, 100% consistency may mean that you are active only three days a week. And as a result, 40% consistency would be only 1.2 weekly workouts.
If all of this sounds easy, you're right.
We are going to learn to accept it best is better, and even a little effort can translate into real weight loss and health benefits.
Surprise # 2: Showing between 50-79% of the time really makes a big difference.
50-79%: The beautiful balance between half and score.
Now, here's the magic zone between "not too difficult" and "making real progress": somewhere between 50 and 79% consistent.
Our data showed no statistical difference between the groups that reached this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.
Wrap your head around it.
Not only do you have to be "perfect" to get results, you don't even have to be "very good".
For example, doing their usual practice and workouts at least half the time:
- Men lost an average of 6 pounds more than children who made their habits and exercises less.
- The women dropped just one pound (weighing less to get started) but lost an additional 4 inches in total.
An "at least half the time" approach also burned through belly fat as both men and women shrank their waist, moving them out of high-risk categories (35 inches for women, 40 inches for men). , diabetes and other metabolic health problems.
Surprise # 3: Being at least 50% consistent with your health and lifestyle improvements can be easier than you think.
You don't have to be a superstar.
With some small, manageable changes (especially if you get coaching help and support), you-yes, even you, with kids and covered with dog hair and rushing into soccer practice – can be quite nice.
Most of our clients end up in the consistent team of 50-79% (although they often feel they are not doing "enough").
Once again, think about what this might mean in your life.
Maybe your home dinners are nuts. The family talks about taking lessons at home or taking extracurricular activities. the teenager or toddler complains about food. Someone brought home oily takeout, and it is a tornado.
Right now, eating "whole foods" carefully and slowly with the right portion size is So it's not happening to you.
But … if you could figure out how to organize your breakfast and meals a little better – without much interruption of life?
If you nail a healthy breakfast and lunch, as well as casual snacks, you could hit your mark on eating nutritious foods in 17 of the 28 weekly meals. And the explosion … 60%.
Or you might want to check your portions. At Precision Nutrition, one of our basic habits is called "eating at 80% full". This helps you naturally reduce your intake by learning to tune in hunger and fullness and getting used to stopping when you are satisfied but not full.
If your goal was to eat 80% full at breakfast, lunch and dinner every day (21 meals a week), you would be 60% consistent if you only did 13 meals.
Another example: Let's say you love wine but want to drink less.
And let's say "100% consistent" never drinks. (Wait … stop screaming and stick with us here).
If you normally have three glasses of wine every night and cut it into one, you'll still have a daily Chardonnay and hit two-thirds of your regular habit.
Perfect? No, but definitely better. And better is the goal.
In all these cases, you have lots of slot machines. And as the figures show, you'll still be ahead.
Surprise # 4. Even super dramatic changes do not require 100% consistency.
As you may know, some PN clients achieve incredible body transformations.
Of course, if you are after big changes, you need to be more consistent, and make more tradeoffs or adjustments to your lifestyle.
But even so, you don't have to be perfect.
Our data shows that being 80% -89% consistent with your eating habits and lifestyle can lead to significant – and, more importantly, mislaid-It guarantees body weight and waist size.
How is this level of consistency shaped in real life?
Let us return to our practice of eating nutritious meals, made mainly of whole, fresh, poorly processed foods with many good things in them. (What we call "PN friendly".)
If you eat 4 meals a day, again, that's 28 meals a week. Achieving 80% consistency means that about 22-23 meals are "PN friendly". And that means that 5-6 meals can be "less optimal".
Now suppose you are trying to cut desserts.
If you are used to eating desserts every night, then 80% consistent would mean skipping dessert about 5-6 times during the week.
This is a big change, but it doesn't mean complete dessert deprivation. You would still have 1-2 desserts to enjoy each week, and the rest of the week is very consistent. Double win!
Surprise # 5: Real world conditions do not determine what they can do.
You would think having special requirements on you would make it harder to keep up with your habits.
This is why we ask our clients about things like their work schedule, whether they have children, travel long distances and / or how much stress they feel.
In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with this stress and the results they received.
In other words, no matter what the fire of the detonator that killed some people's lives … if they were able to understand how to take small, meaningful actions daily, they could be consistent anyway.
This often meant creative solutions, such as:
- Eat the same meal for breakfast and lunch instead of preparing two separately.
- Take the meal or the grocery delivery if they could afford it.
- Attracting older children to shopping and preparing meals.
And so on.
It also meant knowing how to restrict a little – instead of completely shutting down – when things didn't go as planned.
For example, imagine sleeping through your alarm or throw a box of eggs on the floor at breakfast. Suddenly, you don't have time to get to the gym.
Instead of going over your workout overall, you can take a baby stroller or a playground trip in the training". It may not have been what you planned, but you still have some exercise.
This is called adjusting the dial and helps you stay consistent, even when life is inappropriate.
You can apply this concept not only to exercise habits (shown in the picture below), but to your eating habits and general wellness habits. (Learn more about the "select" method.)
As you create these ways of dealing with it, your consistency will certainly improve, as will your results. In fact, some of our clients have become so good at achieving an amazing 90-100% consistency.
Again, their increased effort went beyond losing more weight and inches.
Of course, this level of consistency is not possible for everyone. And that's okay.
We do not all want to work hard or live with all the necessary understanding – or even care for such dramatic changes in body shape. (For more information, see Lean acquisition cost.)
However, 17% of our customers were able to hit that mark. And they did it by adding a habit every time and building from there. Just like everyone else.
Now … take a look at the results from all the groups together and take note. It provides a nice picture of how improvements in cohesion are really changing. (Have we reached our point yet?)
Surprise # 6: Doing it alone some striving – though inconsistent and incomplete – can make you feel better about how your body looks, feels and moves.
Consistency creates trust.
Many forms of progress are invisible on the scale of the bathroom.
This is why a 13-question "robustness index" is included in the PN Coaching program. We ask clients to tell us how they feel, indicating how strongly they agree or disagree with statements such as:
- I am the person I want to be.
- I lead a meaningful and purposeful life.
- I feel good about how my body looks.
- I feel healthy and of course prosperous.
- I feel confident about my ability to take over my life.
What we found:
The more consistent people were, the better they felt about life in general.
In part, this is because people feel good about the changes they see in their bodies, such as less pain, more fitness and the ability to make more movements easier.
But it also happens because people act on their behalf.
We gain positive energy, confidence and resilience after and because we act, not the other way around.
Even a slight boost in confidence can mean:
- You walk into a gym for the first time.
- You are trying a new exercise.
- Hello hello to this attractive person.
- Fear better.
- You get a natural challenge, like a race.
- Think of a more active vacation, such as a hiking trip.
- Finally wear the swimsuit or take off your shirt on the beach.
- You ask for what you need and want or don't say no to what you don't want.
- You take better care of your attention you.
And every action you take only creates more action.
Δεν απαιτείται τελειότητα.
Μπορείτε ακόμα να γίνετε, επιτέλους, ο υγιής, ευημερούσα, σίγουρος άνθρωπος που ήθελε να είναι-απλώς βάζοντας κάθε προσπάθεια που έχετε.
Είτε αυτό είναι 40%, 60%, ή 80%, το καλύτερο είναι πραγματικά καλό.
Αν είστε προπονητής ή θέλετε να είστε …
Η εκμάθηση τρόπων προπόνησης πελατών, ασθενών, φίλων ή μελών της οικογένειας μέσω της υγιεινής διατροφής και των αλλαγών στον τρόπο ζωής – με τρόπο που τους βοηθά να υιοθετήσουν απλές αλλά αποτελεσματικές συνήθειες που μπορούν να διατηρήσουν – είναι και η τέχνη και η επιστήμη.
Εάν θέλετε να μάθετε περισσότερα σχετικά με τα δύο, εξετάστε την Πιστοποίηση Ακρίβειας Διατροφής Ακριβείας 1. Η επόμενη ομάδα ξεκινά σύντομα.
Περί τίνος πρόκειται?
Η Πιστοποίηση Επιπέδου 1 της Ακρίβειας είναι το πιο σεβαστό εκπαιδευτικό πρόγραμμα διατροφής στον κόσμο. Σας δίνει τις γνώσεις, τα συστήματα και τα εργαλεία που χρειάζεστε Πραγματικά καταλάβετε πώς τα τρόφιμα επηρεάζουν την υγεία και την ικανότητα του ατόμου. Επιπλέον, η ικανότητα να μετατρέψει αυτή τη γνώση σε μια ακμάζουσα πρακτική προγύμνασης.
Αναπτύχθηκε πάνω από 15 χρόνια και αποδείχθηκε με περισσότερους από 100.000 πελάτες και ασθενείς, το πρόγραμμα σπουδών του επιπέδου 1 βρίσκεται μόνο ως αρχή στην επιστήμη της διατροφής και το τέχνη προγύμνασης.
Είτε είστε ήδη στα μέσα της καριέρας, είτε απλά ξεκινάτε, η πιστοποίηση επιπέδου 1 είναι το εφαλτήριο για σας βαθύτερη κατανόηση της διατροφής, ο την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα.
[Φυσικάανείσαι[Ofcourseifyou’re[Φυσικάανείσαι[Ofcourseifyou’reήδη φοιτητής ή πτυχιούχος της πιστοποίησης επιπέδου 1, ελέγξτε την κύρια πλοήγηση πιστοποίησης επιπέδου 2. Πρόκειται για μια αποκλειστική, μακροχρόνια καθοδήγηση που σχεδιάστηκε για επαγγελματίες ελίτ που επιθυμούν να κατακτήσουν την τέχνη της προπόνησης και να είναι μέρος του κορυφαίου 1% των προπονητών υγείας και γυμναστικής στον κόσμο.]
Ενδιαφερόμενος? Προσθέστε το όνομά σας στη λίστα προπλάσματος. Θα εξοικονομήσετε έως 30% και θα εξασφαλίσετε το σημείο σας 24 ώρες πριν από όλους τους άλλους.
Θα ανοίξουμε θέσεις στην επόμενη Πιστοποίηση Επιπέδου 1 της Precision Nutrition την Τετάρτη 8 Απριλίου 2020.
Αν θέλετε να μάθετε περισσότερα, δημιουργήσαμε την ακόλουθη λίστα, η οποία σας δίνει δύο πλεονεκτήματα.
- Πληρώστε λιγότερο από όλους τους άλλους. Μας αρέσει να ανταμείβουμε ανθρώπους που είναι πρόθυμοι να ενισχύσουν τα διαπιστευτήρια τους και είναι έτοιμοι να δεσμευτούν για να πάρουν την εκπαίδευση που χρειάζονται. Έτσι, προσφέρουμε έκπτωση έως και 30% από τη γενική τιμή όταν εγγραφείτε στην προωθητική λίστα.
- Εγγραφείτε 24 ώρες πριν από το ευρύ κοινό και αυξήστε τις πιθανότητές σας να πάρετε μια θέση. Ανοίγουμε μόνο το πρόγραμμα πιστοποίησης δύο φορές το χρόνο. Λόγω της μεγάλης ζήτησης, τα σημεία στο πρόγραμμα είναι περιορισμένα και έχουν ιστορικά εξαντληθεί σε λίγες ώρες. Όμως, όταν εγγραφείτε στον κατάλογο προπώλησης, θα σας δώσουμε την ευκαιρία να εγγραφείτε 24 ώρες πριν από οποιονδήποτε άλλο.
Εάν είστε έτοιμοι για ένα βαθύτερη κατανόηση της διατροφής, ο την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα… αυτή είναι η ευκαιρία σας να δείτε τι μπορεί να κάνει το κορυφαίο σύστημα προπονητικής διατροφής στον κόσμο για εσάς.