Not the full picture

February 3, 2008 at 2:07 pm 3 comments

My weight is down a pound this week, but that’s not the full picture. Last weekend I was on the rise, and continued to go up till I hit 15 stone 3 (213 pounds). I cried, I berated myself, and then I pulled myself together. I’m back counting points, back exercising, and back believing that I can do it. I’m feeling much more positive in general at the moment, and very motivated. Hopefully this week will be a bumper week.

I just read something really powerful about switching your mindset. It was from an interview Craig Ballantyne of Turbulence Training fame was doing with Alwyn Cosgrove. Cosgrove is a big name in the fitness industry, specialising in fat loss and body transformations. He’s trained champions in multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in Santa Clarita, California and he’s also written his own fat loss book called “Afterburn”. This is what Cosgrove said about the psychology of sticking with a programme:

Clients have to make the mindshift that it’s not about “will this piece of cake really hurt me that much?” to “is what I’m doing getting me closer to my goals or not?” Just a little shift in thinking can reap huge rewards.

Yeah it’s true – if you dieted and trained all week, a glass of beer and a few chicken wings won’t hurt you that much – but it damn sure isn’t getting you closer to six pack abs.

One thing I really liked was John Berardi’s compliance grid – where we see overall compliance to the plan, as opposed to details. It helps clients see the big picture. A 90% goal is what we shoot for.

So let’s say the plan is 5 meals per day, and 3 workouts with post-workout nutrition per week. So we’re looking at 38 meal opportunities.

If a client misses a meal, or doesn’t eat a meal that’s part of the program, then they lose a “point”. Our goal is a minimum of 34-35.

It lets a client see that if they eat perfectly on Sun-Fri, but miss a couple meals on Sat, and eat a couple of cheat meals that day – in their head they were “on” the whole time.

But when we do the compliance grid we see that Sat alone cost them 5 points. So despite what they think or perceive to be happening – they are NOT compliant – just an important distinction to teach them.

I have definitely been operating on the “how much damage is one little piece of chocolate (or two) really going to do me in the grand scheme of things?” method of self-rationalisation. From now, I am going to plan out all the key elements of nutrition and exercise for the week and start measuring my compliance. Will post on this tomorrow. Thanks, Alwyn.


Entry filed under: Body image, exercise, fat loss, heath and fitness, inspiration, motivation, nutrition, Turbulence Training, weight loss.

Bingeing and Loathing in the UK Another dreadful week

3 Comments Add your own

  • 1. Cynthia  |  February 4, 2008 at 3:55 pm

    I’m afraid that I’ve been in the mode of “what will it hurt to have pizza, chocolate, you name it” instead of asking whether it would get me closer to goal. Good reminder! Thanks, really, I needed to see that this morning.

  • 2. Mark  |  February 10, 2008 at 12:25 am

    Hi, just came across your blog on Google while searching for something else, well done on setting all these goals, and working towards acheiving them.

    Have you considered visiting an NLP trained counsellor as they could help you at an unconcious level. It appears your focus is on losing weight, and getting rid fat. Your unconscious only hears fat and weight and thus willingly assist you in keeping this condition.

    You could consider changing the way you think and write to be about slim and thin, and make zero reference in your internal language to the things you don’t want. The old story of .. don’t think of a piece of chocolate cake… I bet you just thought of a wedge of the most delicious cake. THis is why the theory of dont do something fails. You need to focus on what you want, instead of what you don’t want. Try it for example.. today I want to eat healthy food only, i want to excercise for 40 minutes, I will go to bed early. Now surely that already feels better than a list of all the things you don’t want to do today such as I will not eat junk, I will not avoid excercise, I will not go to bed late… get the gist of what I am saying. YOur focus is on what you don’t want, and it should be on what you want.

    Make the change now.. it works.. best of luck


  • 3. blubberbegone  |  February 10, 2008 at 9:54 am

    Hi Mark,

    I’ve just read your comment after another really dreadful week of junk food and no exercise and wondering what the hell is wrong with me and why I have such trouble with this. What you said is really interesting. Thank you for your suggestions and I will give it a go.


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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.


    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.


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