Deliberate Human Performance

Have you been dieting so much and for too long that you have ruined your metabolism?

Getting on to a new diet in the coming month will not speed up your fat loss efforts unfortunately. You need to take care of the body internally first, so that your next diet is effective. If you're constantly tired, you're not sleeping properly, your fat loss seems like it has stalled, it's time to stop dieting for a while and work on your metabolism.

Create an internal environment that allows your diet to thrive, and turn your body into a fat a burning machine.

Join our 8 Week Metabolism Revamp Program, and create an internal environment that burns fat a lot more efficiently.

@ Sigiria Gate Karura Forest

Your choices are made in the heat of the moment, unfortunately the consequences don't just last in that moment only. Some will show up on your waist, others in the arms. Your seemingly innocent in the moment guilty pleasures, over time, show up and stay.

Every small self discipline decision, however insignificant, adds up over time.

Choosing to sleep in instead of working out, eat your 3rd donut of the day, sleep late when you know you have to get up early.

Whatever your goal is, make the decisions a person who has achieved that goal would.

1. Do you want a flat stomach? What would a person with a flat stomach do consistently
a) Walk/move as much as possible
b) They eat proper meals, no snacking
c) Drink plenty of water
d) They do strength training consistently 3-4 times a week.
e) Eat a lot of vegetables
f) Sleep for 8 hrs

Your goal is a series of small insignificant self discipline choices made consistently over time.

Make April your best Training month...
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Self - discipline. Choose to deliberately live your life the hard way. Choose to resist food temptations and workout procrastination. Choosing to deliberately living the hard way makes sure that when challenges come you don't give up.

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How do you make April your best training life?
1. Pick 2 simple training objectives and 3 simple diet objectives.
Training:-
a) Improve my Push-ups or my Plank time.
b) Walk 3km 3 days a week for the month.

Diet objectives
a) 1- 2 liters of water daily
b) Vegetables and protein every meal.
c) Remove the snacking or do it only 2 days a week.

2. Record your weekly progress and do seek to improve every week.
This is probably the most important tip. Track your progress, don't guesstimate.

3. Take a break after 4 weeks of consistent improving and set new objectives.

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It's really simple but it's not easy, especially the tracking. Enthusiasm is common, commitment is rare.

Online programs going on, let us help you with the goal setting and tracking of need be.

One week to the end of January, time for stock taking. How are your new year physical goals coming along? You know
*Drink more water
*Eat more vegetables
*Join a gym
*Find a trainer

If you've hit a wall, and you're not as enthusiastic now as when you started, that's alright. It's part of the process, so keep going.

However it's good to recognize that there are people in your shoes, facing the same obstacles as you and still achieving their goals. There's someone who is as busy as you, if not more still finding the time to workout. Someone lazier than you finds the motivation to cook. Someone with a much busier schedule than you, who still finds the time to track their food.

Results are nothing but discipline and consistent ex*****on. February is here. Find a good plan and a person to be accountable to, now find the discipline to execute as often and as consistently as you can.
*****on

Always play the long game...

Having 2 or 5 cupcakes now, is harmless, in fact it's nice and tasty but do it for long enough and said cupcakes will eventually show up on your waist.
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Working out right now on the other hand, has no results. In fact, it's just painful, uncomfortable and requiring a lot of self discipline and effort. It's a pain to be honest. However, do it hard enough, for long enough and consistently enough, and you'll see amazing results.
@ Sigiria Gate Karura Forest

Simple Interest and compound interest.

Simple Interest is based on the principal amount deposited, while compound interest is based on the principal amount and the interest that accumulates on it in every period.

Compound interest, is what Fat Loss or muscle building actually is. It's the interest on top of interest plus principal amount OVER A PERIOD OF TIME. It's not just the bare minimum. Eating less, strength training & cardio are the equivalent of principal amount deposited. From that you can only earn simple interest. Fat loss or muscle gain, which is what we seek is the compound interest. It is determined by the principal amount plus quality of sleep, how you deal with stress, daily movement and your consistency.

Now, what if you went all out and put in a huge principal amount, will you earn compound interest? Most probably not. Compound interest only accumulates over a period of time of putting back simple Interest. Consistency and patience here make a huge difference.

Next time you do bare minimum, remember you can only earn simple Interest. If you want compound interest (fat loss /muscle 💪) you must keep reinvesting the simple Interest over and over, for a period of time. Works the exact same way as the Law of Action - Reaction.

@ Sigiria Gate Karura Forest

We are almost at the half year mark.. January you set out to lose 10 or 20 kgs this year.
a) Do you still have the same number of kgs to lose 4 months into the year?
b) Do you now have more kgs to lose, 4 months after your resolutions?
c) Have you already lost anything between 1-4kgs in the last 4 months?
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1-4 kgs in 4 is great progress. The speed at which you get rid of fat should not matter so long as you find ways to keep it off.
You gained weight slowly over time. Unless your goal is to gain weight there's no one who says I want to weigh 20kgs more in the next 18 months. So why do it for fat loss?
Focus on keeping off what is lost.
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Deliberate Shift, Every first Saturday of the month is here to show you exactly how to do it. A 2hr workout with Nutrition tips on how to get maximum results and more importantly how to stay lean.
See you on Saturday.

So Happened on Saturday...... Our Early Saturday morning Boot camp :- Strength Training, Fun Games for Cardio plus Nutrition Nuggets in the Serene Karura Forest. (Look at those morning sun rays). Salute to those who came, here was the take home.
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1. Train for strength and aim to build muscle. The body has either muscle (lean mass) or fat mass. The more muscle mass you have the less fat mass you'll have & vice versa.

2. Quality Protein is King. Still on building and maintaining muscle, quality protein is the key ingredient to all this. All your meals including snacks should be protein centric. A meal without a protein is incomplete.

3. Find ways to create a Caloric Deficit if you want to lose weight. This is non negotiable. You have to eat less than you use. The 2 easiest ways to achieve this deficit is through Portion Control and Intermittent Fasting.

4. On Cardio - There's a time & place for slow and steady, but hard and fast is a better option. That's why we use games, you'll run without your knowledge.

5. For all the above to work, consistency and patience are everything.
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See you all at the next one 11th May is the date, Saturday morning 8am-10am.
@ Sigiria Gate Karura Forest

#1 Day to Deliberate Shift
Tomorrow is D-day, Forest Workout, nutrition tips and an 8week nutrition and workout program.
#1 Fat loss Transformation Tip
Deliberate Consistent Action.
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Think of yourself as an employee and the body as your boss. It only rewards consistent action, just like you would if you were the boss. Not ideas or good intentions, actually doing the work you get paid to do.
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What if I showed up to the office occasionally, when I feel like it, how would you feel if I still asked for my pay check at the end of the month. Power to those who workout, once in a blue moon and expect results.
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What would you do if an employee told you they can never make it to the office early because there's traffic. There goes your stories of how you're not a morning person and can't wake up to workout.
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What if an entry level employee demands to get paid commensurate to those with 15-20 years experience... Your 15 day detox that will supposedly get rid of all the fat you've put on over the years is equivalent to this ridiculous request/demand.
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What about those employees who would tell you that the work you're giving them is too hard, and they'd like something easier and fun. Working out and dieting isn't fun or easy but it's the only way to get the job done.
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If you just Shift to the opposite side and be the boss, then everything suddenly becomes very clear, and you'll understand why exactly you're not losing weight. 75% Deliberate Action not even 100%.

See you folks tomorrow, 7.30am at the forest.

Only to Deliberate Shift
Fat loss Transformation Tip #2
Set schedules, deadlines and consequences.
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Have you ever noticed how productive you are when you know a deadline is coming up? You pull all nighters, you stay in the office late, wake up earlier than usual all so as to beat a deadline. There's no question of motivation or whether you feel like it or not, it somehow gets done because it needs to get done.
For fat loss to work, schedule actions, (not goals, you only have control over what actions you take) complete with a deadline and subsequent consequence if the deadline isn't met. E.g. Eat 2 servings of veggies a day, 6 days a week for 8 weeks straight.
Put in 15 workout sessions in the month of March.
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Set schedules and find ways to stick to them. Set deadlines and negotiate some sort of consequence with your training partner, trainer, spouse or whoever your accountability partner is. Pick something as a consequence and see how motivated you get all of a sudden. Do the dishes for the month, pay for your spouses fuel, buy them lunches for 6 months.

To Deliberate Shift
Fat loss Transformation Tip #3
Make sure your environment supports your fat loss goals.
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Clear out junk in your house if seeing food around is the only thing you need to arouse your cravings.
Go to the jungle gym if the forest gives you a sense of calm.
Get a trainer if you know you can't do it on your own.
Involve your spouse, if they are the ones that motivate you to action.
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Make sure whatever is around you, is pushing you towards fat loss and muscle building efforts.

to Deliberate Shift
Fat loss Transformation Tip #4
Your cheat day may be a lifestyle in disguise.
If your weekends are designated cheat days and you have 96 weekends in a year and your adult life is easily 15-25 years, your cheat days maybe a lifestyle.
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If your caloric deficit is 1500 calories a day but on the weekends you consume 3000 calories per day. You easily have 36,000 calories in excess in only 2 months and I'm not counting those days when you feel 'you deserve' or 'you've earned' your ice cream.
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There's no way your healthy diet and your 3 days a week of training can compete with that.
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When it comes to fat loss everything counts. Your cheat days, your 3 cups of coffee a day, your harmless samosa, and your well deserved glass of wine every Friday. Over a couple of months, it all adds up.