Use This Confidence HACK to LOSE FAT
Use This Confidence HACK to LOSE FAT
https://youtu.be/_p4rKiCqR7k - click here to watch
If you’re not happy with the way your body looks or you’re not confident it will change there’s 3 main reasons for that…
#1 - you’re obsessing with what you want your body to look like instead of the actions needed to get you where you want
#2 - you’re not doing the actions consistently
#3 - you don’t know what those actions are or how to do them
When my clients, myself or anyone else who’s been thru a successful gaining phase they know they will gain body fat during that 6-12 month period.
They also know it’s necessary if they want to build more muscle to reveal more definition in their next fat loss phase.
That is a bit uncomfortable.
Same thing with a fat loss phase.
It’s a bit uncomfortable to be judged for wanting to lose fat.
People will say you have a problem if you don’t eat a slice of cake or pizza.
They’ll tell you that you look great and you don’t need to change.
Some of them are genuine, some of them are ignorant, and some of them are subconsciously trying to make themselves feel better by telling you that.
In both goals…
You’ll never accomplish them if you don’t have an accumulation of consistent action.
And accumulating consistency is hard to do if you lack self-confidence, self-belief, and self-efficacy.
In this video, you and I will go over 2 key systems to increase all of those and make you feel unstoppable like
And you NEED to use both systems simultaneously for this to work with the best results, after a year if you want to switch to only using 1 go ahead but start with both for at least 1 year.
Really quick self-confidence is basically a general trust in yourself and self-efficacy is your belief in your capacity to act in the ways needed to reach your goals.
Both are extremely important for getting to your goal, maintaining your goal, and going beyond that goal on to a new goal afterward.
I’ve done this almost every day for the last 3 and a half years.
And I don’t force it on my clients but the ones that do it, love it and wish they found out about it earlier.
and of course if you find this video helpful and you’re going to try this please hit like and subscribe for more videos to help you on your jounrey.
So without further ado…
System 1 - Daily Docket, Flexlist, kill list, kill my inner bitch list, Do me list, whatever you want to call it
I just realized I’ve never called it anything but a to-do list so I’ll call it the do-me list from here on.
This is how you’ll remove the emotion for achieving a body transformation whether you’re trying to lose fat or build muscle or both
This is how you’ll transform your obsession over what you want to look like into focus over what actually matters - the daily actions that are necessary to get you to that point
This is how you’ll directly improve your self-confidence & efficacy
How do you do it?
You don’t have to do it this way but this way is cheap, effective, and minimal
Buy a few legal pads and pens
1 sheet on the legal pad is 1 week
Monday thru Sunday is how I lay it out
I’ll be writing in sharpie just so you can see it better
Under each day you’ll have 1-star item and 2-5 box items
The star is the most important thing you need to do that day and I can’t fully tell you over a youtube video what that specifically is for you right?
But I can have some really good suggestions
Maybe for you, it’s going to the gym, or going for a walk
or maybe it’s tracking your calories + protein or just one of those
OR maybe it’s eating fruits and veggies because you NEVER do that
maybe it’s making all meals at home because you eat out 3+ times a week
Either way, it needs to be actionable and specific.
It CAN NOT BE “lose half a pound today, or 1 pound today”
That’s not rational and it defeats the purpose of these 2 systems
Let’s assume you want to lose fat
a really good star would be Hit my calorie goal for the day, which should be a range by the way not a single number, but you don’t wanna write that out every day for months so you’d write cals.
under the star, the 2-5 box items could be other actionable goals
so let’s say you weight train four days per week, that’s four things to have on this list every week
you’d want to be within your protein range so you’d have that every day
then every day you make a promise to yourself to walk at least 30 minutes, that’s 7 items
This is what the bare bones of your list would look like.
There’s room there for you to add stuff like meditation, journaling, or maybe a reward for good behavior and keeping the promises you make to yourself which has been proven to increase consistency, that’s a whole different video so let me know if you want that in the comments below.
If you checked this list off with 80-90% consistency every week for 6 months…
You’d be a whole new fucking person.
You’d look at pictures from 6 months ago and not only not recognize yourself physically but mentally too.
“STFU Ted no way this works, how would this make me trust and believe in myself more?”
Because the reason you don’t have sufficient self-trust or belief in the first place is that you consistently DON’T keep the promises you make to yourself.
This list transforms “I promise I’ll lose fat and change” which is not helpful at all to…
"I promise today I will hit my calorie goal, I will go to the gym, I will hit my protein goal, and I will walk for 30 minutes”
You won’t notice it immediately but after a week, a month of doing this list NOT PERFECTLY, just 80-90% consistently, you’ll actually trust yourself to follow thru with what you say, you’ll believe in yourself to do anything you set your mind to.
Ted how the fuck do I know If I’m being 80-90% consistent?
Great question Ted that brings us right into System #2
System 2 - Consistency Calendar
This is how you’ll track your consistency each month and know whether you’re being at least 80% consistent or not.
Just like system 1, this is cheap, effective, and minimal
Just like system 1, it needs to be a physical calendar
in addition to the physical calendar, you’ll need 1 marker or if you’re like me and that’s not enough get 1 green and 1 red marker
I promise by the end of week 1 of doing this you’ll be chasing green checks for months and getting a red X will motivate you to go back to green checks, there’s something so motivating about taking a big red marker and putting a big red X on your calendar just signaling to your brain you did something that’s not consistent with who you want to be.
So what are the criteria?
Easy.
You make it up BUT…
Just like system 1 here’s what I think it should be for you…
3 levels you can choose where to start
Easy
you hit your calorie and protein goal for the day
Medium
you hit your calorie and protein goal for the day
+ you went to the gym if it was a training day
Hard
you hit your calorie and protein goal for the day
+ you went to the gym if it was a training day
+ you walked for at least 30 minutes (or did some other form of cardio/exercise)
in each of those difficulties, if you did the things in them, big ‘ole green check.
if you skipped even 1 of them, big ‘ole red X
“Ted I’m always getting red X’s tho - this isn’t helpful”
after you get a red X
find out why
sit down with a piece of paper and write down what made you get a red X
was it because your kids had a tournament or some other parent responsibility that came up last minute
or maybe that responsibility was planned for a while and you just didn’t manage your time properly
was it because you are trying to starve yourself on 1000 calories and no one in the world has that willpower?
or maybe you just are human and had a little mess up
Whatever the reason for the red X try to learn something from them because if you don’t learn from your failures you will never progress
and this brings us to the 2nd to last point…
we are fucking humans, not robots
you will mess up that’s why you need to require yourself to be AT LEAST 80% consistent, not 100%
if you want to aim for 100 that’s okay but just know if you end up with 80% that’s a huge fucking win.
You get the consistency % by dividing the days you were consistent by day in that month
so if you were on track 25 days in September which has 30 days…
25 / 30 = 0.833 = 83% consistent, that’s a big green check month
If you have body composition goals please go do this today, order the cheap ass materials or go to Walmart and buy them and start showing up for yourself, start keeping the promises you make to yourself.
I know you can do it so now it’s your turn to show yourself you can too.
If you found this helpful please subscribe and like for more videos to help you lose fat, build muscle, and increase your self confidence.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
