Jay L Fitness

It’s an exciting time when we are approaching a new year, we can CHOOSE to be a new person and pursue new goals. Many give up on it after the first 2 weeks in January. How do you keep motivated on your fitness goals few weeks or months into the new year?

(1) Associate as many emotionally engaging reasons on why you MUST achieve your fitness goals, and ask yourself what would you lose/miss out on if you stopped pursuing it? and how would you feel about yourself if you kept it up versus giving up? When it becomes a must to your mind, you are much more likely to keep going.

(2) Set your goals on actions and not results. Such as going to the workout 3 times instead of losing X pounds. When you don’t see progress toward a result oriented goals in couple of weeks, it’s very easy to think it’s not working, thinking you can never get fit and give up. Whereas action oriented goals, you are achieving your goal each workout or each week, and you can use those small wins to build positive momentum to carry you forward. The results WILL follow if you are consistent and have a good plan.

(3) find a buddy, partner, someone to work toward your fitness goals together. When you have someone doing it with you or you feel accountable to, it’s much harder to quit on it

How do you maximize lean mass retention while cutting?
(1) Keep lifting heavy

(2) Get enough protein (minimum 0.75g per pound of body weight) - this is probably the hardest part because you have to also keep your daily calories low. The best way to do that is have higher proportion of your intake be foods with higher protein and lower calories.

(3) Calories deficit kept at no more 800 calories per day

12 Weeks Cut - 08/31 to Today
Happy to see the love handles are gone, and can’t wait for the next 12 weeks to get ripped!

It takes surprisingly short amount of time to considerably cut down body fat and get that “toned” look. When you are just starting it’s easy to have information overload and feeling confused, not knowing what’s ACTUALLY helpful in losing weight and gaining muscle. Trying out the latest fads diets, not seeing results after awhile, and become discouraged with the results and stop there. For someone that’s starting out, It’s particularly important to focus on the aspects that are MOST EFFECTIVE. 80% of results comes down to CONSISTENTLY

1. making calories deficit - aim for at least 500 calories deficit daily
2. getting enough protein
3. working out with a balanced resistance program

If you can get down the most important aspects of gaining muscles and losing fat, you WILL make a drastic difference in your results!

There are many pitfalls of a fitness journey. There WILL BE times when you missed a workout or slipped up in diet or hit a plateau, and you become discouraged and feel like you would never get to where you want to go. Then you stop there and never realizing what you could have been if you had kept going. When you missed a workout, no worries just get back on track the next day. When you feel like you are not making progress, trust the process and keep going even when you are losing hope. Avoid the pitfalls of the journey and just keep going towards your goal!

Another 10 pounds to go by end of the year, and I am not done cutting until Feb. Can’t wait to get shredded again! Honestly this cut’s been one of the easiest I have had. Everything just flows when I have gone through cuts so many cycles and I know what all my good macro foods are.

The key to cutting is finding a diet you actually enjoy and can stick with. Motivation fluctuates and when it is at a low point, you are not going to want to pick that gross tasting “healthy food”. I am constantly on the hunt for new foods that I love while giving me the right macros and calories.

Physique Update: 5 Weeks and losing 8 pounds later
Sometimes it is easy to fall into the trap of thinking you are not making progress when you are seeing yourself day by day with little difference. it’s important to regularly take progress photos, track your weight, and compare the the pictures to see the progress you made, because it gives you the momentum you need to keep going! And plus, if you see that you are not actually progressing, then you can figure out what went wrong, and adjust your actions accordingly.

My Fitness Transformation: Feb to Jun 2016
It was back in early 2016 when I was not happy with how I looked, no confidence in myself, and often feeling low energy. I had let myself go for way too long with my fitness… Eating whatever I want and whenever, and not exercising at all. Making excuses to myself because of no time from working crazy hours and stressful work environment. It was a negative cycle of not happy with how I looked, and finding comfort in food to make myself feel better, which made me feel even worse about myself.
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Using everything I learned about fitness from 13 years of trials and errors and continuous learning in my fitness journey, I got myself back into the right mindset and implemented an effective exercising routine. Equally important, I used dietary guidelines and strategies that gets me results while still allowing me to enjoy what I eat and without being hungry often. I was able to completely transform my fitness while enjoying the process. During that 16 weeks, it was such an amazing experience to notice progress almost daily, I was basically brimming with happiness and energy. And of course, the transformation completely changed how I feel about myself, much more confidence and satisfaction with myself. With the process itself being so gratifying and the fitness transformation drastically changed the way I feel, it made me want to help others to get the same results and become happier with themselves!
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If you want fitness coaching to take the confusion out of the process, customized plans tailored to your goals, and the most effective strategies in dieting and exercising, send me a message or contact me at [email protected].

6 months ago Franco here reached out to me for coaching, and it’s been a wonderful journey since then. He is such a hard worker, wanted to train even shortly after his ankle surgery. he literally went to the gym with clutches like a badass. He followed the training plan to a T and gained some serious muscles on all the right places. The dieting part, he found it surprisingly easy once he learns how to do it, and the key is making it effective AND enjoyable.

I am blessed to have a client like Franco, and we are both hyped for what’s to come cause we are definitely not done yet! The excitement physically gives me goosebumps when I visualize what he can become. I am truly grateful for Franco and to be able to take joy in what I do!

It was back in 2016 when I was not happy with how I looked, not confident of myself, and often feeling low energy. I had let loose for too long, eating whatever I want and whenever, and almost never exercising anymore.

After getting back into exercising regularly, implementing dietary guidelines that still allowed me to enjoy what I eat, and not often getting really hungry, I was able to get into the best shape of my life. It was such an amazing experience to notice progress almost daily. During that period I was basically brimming with happiness and energy. And of course, the transformation completely changed how I feel about myself, much more confident and happy with myself. Because the process itself was so gratifying and how getting the body I want drastically changed the way I felt about myself, I want to help others to get the same results and become happier with themselves!