When I think about the expectations I have for my body, I imagine myself in the near future. I imagine the body I would like to have in a specific period of time. It may take one year, 5 years, or a lifetime to get there. But I know my expectations are real.
I know this because I reached a state of mind in which I can feel what my body is capable of. Not only that, but my knowledge of how my body works and what I can expect from it, is quite extensive. The point I want to make is that I know my limits. Would you like to know yours?
What About You?
I don’t know you personally. I can’t tell for sure what your expectations are. I can just look at what most people do when they set their expectations.
Here’s what’s normally happening:
If you ever took a look at a bodybuilding magazine, a Youtube video, or a website that had pictures of men and/or women with six pack abs, you were probably visually impressed. Maybe you wanted to set a goal to reach a similar six pack look.
If they could do it, so can you, right?
Most of the time, this is true but…
With bodybuilding, most fitness magazines, Youtube videos, or famous photos around the internet, you can’t really know the truth about those bodies. Usually, there are many factors involved in attaining a physique worthy of a fitness magazine.
Take a look at this magazine cover, for example. You will notice that body on the cover. Along that body, you can see titles of “30 days to a perfect body” or “shred your abs”. Tell me the truth (you can use the comment section below). Would you open the magazine to discover those so called “secrets”?
I know I would open, and read that article even if I know that the advice I can find in a magazine like that is probably full of B.S. Anyways, that’s not the point I want to make. How does that guy gets a body like that?
What are the secrets behind his incredible physique on that cover?
Rock hard muscles, great definition, huge look, six pack abs…
It all depends on many factors, and I’ll list just 7 of them:
- How much time they have for training (do they have kids, a job, something that takes their time from training, dieting, sleeping?)
- For how long they have been trained
- What supplements they use (or steroids – because it is obvious that the model on that cover uses steroids)
- What techniques they used to make the body look so damn good (some people can get to extreme levels of definition if they restrict carbohydrates and water for three or more days)
- What is the individual’s level of recovery, overall life stress
- I don’t want to sound that I’m overly suspicious but in reality, most magazines have their own person that handles image quality on the cover, maybe retouching some areas to make them look bigger and some areas to look smaller (you never know on which one – but it is a known fact)
The Hidden Workings Of A Great Physique
I’ve been thinking about this for a while. What’s the secret sauce that most bodybuilders, fitness models, movie stars have over us?
I don’t think so. Nowadays, everybody has access to any kind of supplement in existence. Everything we need is on the market (even if most supplements don’t do jack)
Access to better food?
Let’s be real, food is not a luxury item.
Better gym equipment?
As long as you have a set of adjustable dumbbells, an Olympic bar, and some plates, there’s nothing more you need in order to build a perfect greek like sculpted physique.
The answer is more simple than the questions we ask. For most of them, getting into a gym, taking care of what they eat, living a stress-free life, and getting enough sleep is all they have to do.
For them, it is a FULL-TIME JOB!
But there’s more…
The sad reality is that most of these figure competitors, bodybuilders, pro’s, and whatnot, use steroids. Even the all time best Arnold:
More on the top bodybuilders:
What About Famous Actors Transformations?
This is not a singular case by any means. Everybody watches movies. I watch movies. You are probably watching movies. A question arises now. It is like we are watching continuous Captain America like transformation videos:
How come they transform from a skinny fat guy to a ripped to shreds bodybuilder look in such a small time frame?
I can’t tell you this because they are the only ones that know the truth. But can you do it too?
Is it realistic for you to expect a similar transformation?
The sad truth is that most of those amazing transformations you see are not humanly possible. It is not that you don’t have the time to stay in a gym all day long. It is also about the fact that bodies like that are made by training and dieting devotion along with steroid usage (most of the time). I want you to get this fact:
“People that are consistent, and succeed in getting a transformation, understand their limitations, expectations, and their available options” – TWEET THIS
Let’s learn from them.
If you want to lose all the stubborn fat you have, or gain pounds of muscle mass, you have to learn how to set proper expectations. Take a good look at the reality before you:
- How disciplined you are?
- What are you good at?
- What type of training do you enjoy the most?
- Do you track your diet?
- Do you sleep enough?
- Do you know your potential and took your body towards it?
The answer to these questions is the key to your future bodybuilding success. The outcome of your dreams, aspirations, ideas, and goals is ultimately your body. We are talking about body transformation here, but it can also be applied in your life.
Be honest with who you are. Get your expectations in line. This is not some mumbo-jumbo guru talk to make you feel super motivated or stuff like that. I want you to become aware of your possibilities. I want you to know your body, mind, and soul better than before. I want you to get your expectations in line with what you can achieve.
How To Approach Expectation?
There are two situations in which you can currently find yourself.
- You experienced success with your training and diet in the past and you can look back at your accomplishments
- You never experienced success with your training or dieting
If you’ve experienced success with your dieting and training, looking back at what you did can be a good reference point for your future success. See yourself as you are now, and understand where you’ve been. It is all part of the expectation equation. From there, you can form a mental image of what to expect from your body. Just do it now.
Just imagine the look you want to achieve in the near future.
Come on, you already know what you are capable of if you are in this situation.
Going towards the second situation: “I’ve never had a dream body before” (most people are in this situation), the things are a bit different. Nothing to worry. Even if you never had a dream body before, you can at least look outside of yourself. You can take a look at before and after transformation pictures, Youtube videos, or talk with people that have been through a body transformation (a positive one).
You might say something like this:
“Alright Flo, but most of these transformations look impossible to me”.
If you are tempted to say that, you are not far from the truth (at least until I tell you something). Your expectations can get skewed if you don’t use what I am going to teach you in a moment. I am not saying you can’t reach a similar body transformation or see impressive progress. It is possible. You can definitely become healthier, fitter, leaner, and more muscular than you currently are.
But the difference between making progress, and failing to achieve it, is setting the correct expectations.
You can’t achieve what’s not possible for you. If you want to make any progress, you have to deal with reality. Just chose transformations of people that look or looked similar to you when they first started.
A Realistic Path To Follow
Another question arises:
“How do I know if my expectations are realistic?”
This is a good question. Most people don’t really have any idea. Let me paint a big picture on how things usually go when setting expectations, and what you have to do to avoid failing:
- You get motivated to make a change in your life based on something you’ve seen lately or something that inspired you
- You start searching for the “Perfect” dieting and training routine
- You start thinking about the “Perfect” plan
- You start applying your idea of “Perfect” and you are motivated to succeed
- A few weeks in, the motivation is not there anymore. Weight loss has stopped. Your muscles don’t look any bigger
- You start doubting about everything you did until then. You think about giving up.
- You give up. The idea of a perfect body is suddenly replaced with the feeling of failure. You’ll give up trying to achieve the body you dreamed of
I don’t think you would like to experience these steps. While the above might not be the exact steps you experience, it is a reality for many people in this world. Instead of doing the same useless thing that most coaches do, I’ll break down a successful weight loss blueprint. It might not look as you’d expect.
Let’s say it took 1 year and a half to put 51,4 pounds on your frame. Before even thinking about weight loss, let’s establish some expectations. You have to realize that it could take 5 to 10 months to lose all that weight. Five to 10 months in a healthy way for your mind and body (we are not interested in crash or starvation diets that can affect your well being).
As you start dieting, the first week is the easiest one. The excess pounds will go down like water. We are talking about 5 to 10 pounds of weight loss if your diet is in check. This happens for many reasons. Two of them are because you lose water, and excess glycogen (in the form of stored carbohydrates in your muscles).
Going forward, at week 3 or 4, the fat loss slows down. The sad reality is that fat loss is not always linear. Sometimes it can go ahead with ease, sometimes it can totally look like it plateaued. There’s nothing to worry about. Maybe you ate some foods high in sodium the day before you weighted yourself. Maybe you ate too many carbohydrates, they got stored, and currently add to your overall weight.
At week 6-7, the scale might look static. Nothing’s happening to your weight. You might start questioning if the diet and training is alright. Do you have to change something?
At week 8, you are suddenly 4 pounds lighter – You’ll only see this sudden weight loss if you keep going on that diet and training routine. Consistency is the goal here. Don’t try to change too fast. When losing fat or gaining muscle, there are times when you will plateau, or times when you’ll think you just hit a plateau. Instead of giving up, just continue a little more. Maybe the results are just across the road.
When we are talking about successful weight loss or muscle building stories, consistency is always the key factor involved. Consistency means you keep doing what you have to do diet and training wise, for extended periods of time, without giving up at the first sight of plateau. If you are consistent, your happiness and self-esteem will definitely go up. Not only that but you will get results.
Is This Expectation Reasonable?
The short version: Yes
The longer version: While it can vary from person to person, 5 to 10 months is a good period of time to change any kind of bad eating and training habits (and use the ones I noted inside the book I sent you in the first email). I’ll cover the topic of habits in a more extensive way, in the upcoming lessons.
The reality is that you are the direct product of your habits and behaviors developed through your lifetime. If you want to change your body and your health for the better, you’ll have to change your habits.
Sadly, almost no one talks about habits or expectations nowadays. You can search these topics anywhere on the internet, and you won’t find anything. I am referring to realistic expectations and good habits. Finding products that promise you 30 pounds of weight loss in just 30 days is a bad example of unrealistic expectations. These products are the ones that infect your mind with unattainable physiques.
I know that my extreme fat loss diet book can sound like bogus, or like some sort of nonsense diet that gives you unrealistic expectations but it is the exception to the rule. And you won’t find any other one that makes the unrealistic expectation, realistic.
No one talks about habits because people are not really interested in them. Most people just want to lose weight or build more muscle, without realizing that the habits and expectations they construct, are the ones that define their success or failure.
If you know your reality and you have realistic expectations, you won’t fall into any dieting or training trap. You won’t fall for products that try to dive under your skin with claims like this one:
“The amazing transformation of a navy seal guy that lost 20 pounds of fat while gaining 10 pounds of muscle, all with eating the foods he likes, doing no cardio or training”
Outrageous claims. When you have realistic expectations, you won’t care about any sleazy tricks or deceptions. Remember this one:
It’s not what we do once in a while that shapes our lives. It’s what we do consistently.― Anthony Robbins
What are your expectations from your body in the next 6 months?
Leave a comment in the section below. I will answer each one of them.