So we just finished our New Year New, You Fat loss challenge here at the gym and man was it full of twists and turns.
Somehow smack in the middle of our fat loss challenge we had that insane snow storm where they closed local schools for what seemed like 2 weeks straight and a lot of our members couldn’t even make it down the driveway, let alone making it to the gym. So we extended the challenge one more week and kept things rolling.
In this post, we are going to share with you the reasons why certain people did better than others and how you can use these habits to gain success in your own fat loss journey.
As you can see from the chart below that different groups had different levels of fat loss over the course of this challenge. There are a few commonalities between the groups that did well and the groups that did not.
- Consistency and Frequency: This was the most impactful part of this challenge, in fact it lines up perfectly. The best performing groups in terms of fat lost were also the most consistent and had the highest frequency among the group as a whole. In descending order the trend line holds pretty true that those who were more consistent lost the most weight and the less consistent a team was the less weight they lost.
- Calorie Control: Again a similar trend emerges when looking at this as a factor for weight loss. It didn’t really matter the type of diet people followed it was the fact that they were conscious of their intake and controlled their portions during this challenge.
- Cooking at Home: The participants that did the best in this challenge did not spend a lot of time during these last 7 weeks eating out. They prepared their food at home to make sure they knew what they were eating.
- Protein: One of the main things we preach here at the gym is eating more protein. We find that most people that come into the gym are not eating enough. All of our challenge members were “challenged” to eat more protein over the course of this journey and it shows. Some of our higher percentage weight loss groups did eat more protein but some did not. Calories are still king but there is one interesting thing that happened as part of the challenge.
Those that ate more protein gained more muscle We had two clients get their body fat scanned at the beginning and the end of the challenge and even though neither of them lost a huge amount of weight they gained muscle and lost fat! I realize this is a small sample size and the challenge was in relation to percentage of total body weight lost but I thought this was a pretty cool result. This is especially helpful for those that struggle to see results on the scale – maybe it’s time to get a scan.
These are the things that led to the success of our challenge participants. I know it’s not rocket science but sometimes it’s nice to see if you just do these 4 things how you can be on your way to a healthier, leaner, and more fit you.
If you are looking to get results like the teams that did our challenge click this link and a coach will be in contact with you soon.