Most of us are lazy in one or more areas of our lives. I think we can honestly admit that. Most of us like it comfortable and cozy all the time. However, in order to transform your body, you are going to have to get over being lazy, comfortable and cozy. There is no easy way around this. If you want to transform your body by losing 5kg, 10kg, or 20kg of fat, you are going to need to get committed to being uncomfortable for a while.
You will need to move more. You will need to let go of some food addictions. You will need to prepare your own meals and stop eating food from the convenient store or restaurant. You will need to get better sleep, which probably means getting to bed earlier. You will need to experience much more trial and error. You will be uncomfortable.
Commitment is a Decision
I have had the pleasure of seeing clients “Click into Commitment” suddenly after training for over a year. There is a magical moment when they decide that it’s time to commit not only to training but also to their fat-loss goal, by changing their approach to eating. That is the moment when they do the work that is required to reach that fat-loss goal and they make it happen. I am here to put the flame under your butt and say, “Why wait?” I am here to inspire you to minimize the time it takes you to “Click into Commitment”. Now is the time to make that decision.
Commitment Needs a Clear Plan
Once you know what your Extraordinary Goal is, you need a daily plan with weekly accountability to make it happen. As a client of LFBX Gym, you have that support. We have a very detailed questionnaire and process that indicates to us a client’s most limiting factors, so we can craft the most effective fat-loss plan for them.
If you are not a client of LFBX Gym, we offer the highest level of training and diet coaching at our facility in Sugamo, Tokyo. For those who either live outside of Tokyo or just prefer online coaching, we’ve got you covered as well. Please see our FAQ here and for further inquiries, send us an email at [email protected]
Commitment Rocks the World
I want you to Rock Your World!! There is nothing more exhilarating than that. In order to do so, you will need to get over all shyness, hesitation, inhibition and bullshit. I have seen this in myself over the years and I see it in my new clients who are cherishing comfort over Extraordinary Transformation. Playing small is no fun at all.
I understand that we are all humans and we have these inhibitions and fears. I get it. Some of us feel bashful to be measured each week, report our daily weight progress to our coaches, or even ask questions that we need clarification on. I get it. And I say, “Let em go, people! GET BOLD! GET COMMITTED!” Once you do, you will feel so good about the person you are becoming. If your Extraordinary Goal is to lose 5kg, you can achieve it within 4 to 6 weeks if you are committed. If your Extraordinary Goal is to lose 10kg, you can achieve it in approximately 2-3 months max if you commit. You can do this. You can completely rock your world with your commitment.
Commitment Approaches – Easy to Hard
I am offering you 3 Bold, Life-Changing Commitments to implement below. All are effective. All require you to enter the arena to fight and spend yourself on your worthy cause. All will allow you to transform your body, your mindset, your health and your confidence for your Next Extraordinary Goal that you will set thereafter. Here are those 3 commitments in the order of difficulty.
Commitment Level 1 – Make a Commitment in a Supportive Community
At LFBX Gym, we have a community connected by email and by a Facebook Group. This is a perfect place to make a commitment. It’s safe, you have fellow comrades in there that have the same or similar goals as you and you have me and Hitomi cheering away for you 24/7.
I recommend the following steps:
Decide the date you are going to reach your Extraordinary Goal.
Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal. If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
Buy the outfit you are going to wear for that photo shoot. One that is too small for you now, but will be perfect when you hit your goal. Make sure it is something that you absolutely love and excites you to be able to wear.
Make an announcement of your Extaordinary Goal to your community. In our case, it would be within our private Facebook Group or in our Monthly Newsletter for our clients.
Get to work on achieving your Extraordinary Goal!
Commitment Level 2 – Make a Public Commitment on Social Media
Social Media, is a perfect place to make a bold commitment. It’s not as safe or comfortable as our LFBX Gym Community, where you have fellow participants with similar goals and a team of coaches constantly cheering for you. It’s more “Real World” where you might get some negative comments or some kind of sympathetic coddling from friends or family who could say something like, “Oh, you look just fine as you are. You don’t need to lose weight.” You may stir up jealousy as well as you start attaining your Extraordinary Goal.
Embrace whatever comes your way and realize that this is all good. You are not doing this to “get attention” and admirers. You are doing this to live the best version of you – healthy, strong, self-reliant. This Social Media Approach is excellent at getting more skin in the game.
I recommend the following steps:
Decide the date you are going to reach your Extraordinary Goal.
Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal. If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
Buy the outfit you are going to wear for that photo shoot. One that is too small for you now, but will be perfect when you hit your goal. Make sure it is something that you absolutely love and excites you to be able to wear.
Make an announcement of your Extraordinary Goal on the social media of your choice. I recommend Facebook and/or Instagram.
Get to work on achieving your Extraordinary Goal!
Commitment Level 3 – Make a Commitment that Scares the Crap Out of You
This is what I have done and what I recommend for anyone that is seriously committed to losing unnecessary body fat. This puts you on a stage, under a spotlight in the most uncomfortable situation you can think of in terms of pressure. It’s good pressure. It’s not a competition where you have to prove anything to the hundreds of people there. It is a place where you can be absolutely proud of what you have accomplished. It is a place where you can celebrate overcoming your laziness and comfort to attain a body that not only serves you but also looks fucking amazing.
I recommend the following steps:
Decide the date you are going to reach your Extraordinary Goal.
Find a physique contest of some type that you can enter around the time of your Extraordinary Goal.
Get a coach, contact me or another coach that you trust can get you results. Make sure the coach you hire not only has the knowledge and experience of transforming clients but also has an amazing body and optimum health, right now. Work with a coach that is an excellent role model of what you are aiming for.
Get to work on the plan that your coach gives you.
Are you Seriously Committed?
Be honest with yourself. If you are seriously committed, share what you are seriously committed to by commenting below. If you are an LFBX Gym Client, let’s get on it! If you are not, and need support, contact us. We will guide you, step by step to your Extraordinary Goal.
I have the privilege of working with Chris Lee to help him transform his body and mind into the true superhero that he is.
We are using several movements that Chris requested from his boy, Thor Himself, Chris Hemsworth.
This is a very high-intensity interval training program with a focus on bodyweight movements.
The Movements
There are 7 movements:
Walking Switchbacks
Deep Squats with a Twist
Bear Crawls
Reverse Lunges with a Forward Knee Kick
Gorillas
Hanging Straight Leg Raises
Athletic-Stance Medicine Ball Wall Dribble
The Interval & Timing System We Use
The interval between movements:
20 seconds of work/5 seconds of rest for a total of 2:55 minutes per round. I am using the Bit Timer app, because it’s quick, simple and effective.
The Number of Rounds Performed in One Training Session
We focus on completing 7 rounds per session. On days that takes him longer to recover between sets, we may only get in 6 rounds max.
The Intensity – 80-100% Max Heart Rate Focus
This is very high-intensity work, so we are aiming for 80-100% max heart rate on this LFBX Superhero Circuit. A simple formula to obtain this is 220 – age and Chris is 26 years old, so that equals 193 bpm (beats per minute). So we want to aim for a max range of about 193 and at the very least 154 bpm, as that is 80% of 193.
The Rest – 60% Heart Rate = Start the Next Round
Now, for the rest period. We will not start the next round until his heart rate drops to 125 bpm (beat per minute), as that is 60% of his max heart rate and that gives him just enough recovery to be able to give his all to the next round. I love this rest interval because it is smart and honest. I highly recommend that for really hard interval training like this, you use this system. Get your heart down to about 60% of your Max before starting the next round.
*Since Chris is a True Superhero, his heart rate sometimes goes to 195, which is 101%:-) This is true, so just be aware that the 220 – age formula doesn’t always apply to superheroes
A Note on Recovery
When Chris’ sleep and recovery is on point, sometimes he recovers within 2:00 between sets. On days where he’s off, he may require 4:00-6:00 for his heart rate to drop to 125 bpm (60% of his max heart rate).
The Chart We Use to Track Progress
We use this simple excel chart to track progress for each session. HR = Heart Rate. We are aiming for 80-100% effort, so his target heart rate ranges from 156-194 beats per minute. The Seven Exercises are printed in the order we perform them and all the results are logged.
The Gear I use to Track Heart Rate
I use a Polar FT7 which comes with a chest strap, which is about 10 years old. My wrist is 48 years old at the time of this photo.
Here is a new Polar H10 at Amazon USA. The Polar H10 is just a heart rate monitor that connects with your smartwatch or smartphone. It’s about half the price of the model I am using above, so I recommend you buy the H10. My old FT7 is still working, that’s why I’m still using it. Here is a review of the best 7 chest strap heart rate monitors for your information.
If you want to know more about how I use my Heart rate monitor for Sprint Training, which is an absolute game-changer for health, see this previous post. I also do a brief comparison of how I use my Apple Watch vs my Polar FT7 here in this post.
Measurable Results with LFBX-7 HIIT
Here is an accountability form I use for all clients to show their attendance and any goals they may have to keep in mind each time we meet. I recommend that clients get their waists measured each time they come in for training because sometimes there may be no weight lost, since there is muscle gained, so the waist shows clearly that fat is coming of the midsection. Look at the fat that came off of Chris’ midsection between 5.1.2019-8.3.2019 below. 9.5cm of fat loss off the waist!
Visual Results with LFBX-7 HIIT
Chris Lee – In the beginning
5.1.2019
8.1.2019
Other Things that Chris Is Doing to Achieve His Superhero Transformation
It is important to know that Chris has dialed in his diet to match his tastes and what his body can handle. We have found out through trial and error, that even with very little starch (wheat, corn and rice), he gains fat very easily. So we have learned to eschew anything that resembles starch in his diet, He is incorporating a 24-hour water fast once per week and also a Low Carb, High Fat (LCHF) Eating approach to accomplish this, mainly eating Big Green Salads, Meat, Fish and EVOO (Extra Virgin Olive Oil). If you want to know more about how to do 24-hour fasting, see my post here.
Do You Want to Join the Ranks of Superheroes?
If you do and have a few months or more of solid training under your belt, give this a shot. It works! Here is a video of Round One of Seven. Enjoy!
If you have any questions or comments, please them below.
私達が富士登山のイベントの案内を出したのが、７月の中旬だったので多くのクライアントにとって夏休みの調整をするには遅すぎるかもしれないと思いましたが、LFBXGYM全員のクライアントを誘ってみました。興味がある 数人のクライアントは予定が合いませんでした。クライアントの１人 Peter Von Gommは、富士登山を2回経験していたので、富士登山は十分だと言いました。もう一人のクライアントのDaisukeは会社のイベントで４回も富士登山に行ったことがあるときいて驚きました。他の 2人のクライアントは参加を希望しましたが、都合の良い日程が違ったため、私たちは1人を選択する必要がありました。土曜日の日帰りより、木曜日からの１泊２日なら混雑が少なく、スケジュールに余裕があると考えて、8月29日(木)から出発し、8月30日(金)に帰ってくるツアーに決めました。深谷泰誠、Hitomiと私の非常にエキサイティングな冒険が始まろうとしていました。
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