Shift Coach Melo

THE SCALE

Imagine doing the work for 2 years to lose "weight", and then being the same weight as when you started your fat loss journey.

This client had that exact experience.

Exact same weight on the scale as when she started. But 10 lbs down in fat mass.

Now, most will say "that's because muscle weighs more than fat."

Still hear this all the time so let's clear that up real quick - muscle doesn't weigh more than fat. Muscle simply takes up less space than fat.

So with that in mind, imagine how much different her body composition is with 10 lbs of fat gone? Imagine how TONED this client is.

You must have more than the scale as a metric to know if you're getting closer to your goals.

AND You must consider these truths about weight when you're setting your goals.

Because let's be honest, you're not worried about how much you weigh.

You care about how you look - smaller, "toned", and how you look when you go out tryna look fine AF.
You care about how you feel - pain-free, strong, and confident.

Don't let the scale rob you of the happiness you should feel for all the changes you made.

YOU CAN DO THIS

It's intimidating. You don't know what you're doing. You don't know where to start. You don't have time 🙄.

Those are not reasons to not get started.

Pick a gym that's between work and home. Or close to home. If there are showers, go before work. If you're not a morning person, pack your gym stuff and don't go home from work, go to the gym.

Go to the gym once a week. If you don't have 30 minutes out of 10,080 in the week, your priorities are off. If you think 1x/week isn't going to amount to much - how much do you think doing NOTHING is going to amount to?

If you don't have anyone to guide you through movements with free weights - then use machines. Pick 1-2 for the lower body. Pick 2-3 for the upper body. Stick to those every week.

Start with a weight selection you know you can do for 10-15 repetitions, in which the last 2-3 repetitions are relatively challenging to execute.

If you can do 3 sets of 15 reps with a certain weight, then increase by 2.5-5 lbs the next workout.

Your first objective is to master the art of SHOWING UP.

Your training can evolve later.

One ⚡️hift at a time.

🤙🏽