Core Principles to Efficient Weight Loss

Share on facebook
Share on twitter
Share on linkedin
Share on reddit
Share on email

Good morning all, Chaz here.  It’s been awhile hasn’t it?  Last summer we decided to change up our website and get away from blogging.  DUMB IDEA.  Turns out people like reading and learning new information, not so much just being on a new fancy website.  So here we are.. back on the blog!

Today’s topic is extremely important and something that I’ve been thinking about and explaining a lot lately.  If you are new to Lost and Lifting or not quite sure who I am,  my name is Chaz Spackman,  I run a small gym in my hometown of Idaho.  I have been coaching online clients for the past few years now and personal training as well.  This spring we are running a fat loss challenge for our gym-members with a chance to win a little money to whoever makes the most improvements.  It’s a good way to grow our community and create relationships with our members while helping motivate and keep them consistent.

As we got started and more people signed up, I kept getting the same questions over and over.  I was getting the feeling some thought within the next 8 weeks they were going to be a whole new person,  like they were going to end up looking like a super hero before we were done in the next two months.

I don’t blame them for having these expectations.  All it takes is a quick scroll through Facebook or IG and some juice head or supplement company will be in front of your face selling a scam on how to get jacked or shredded in the next 30 days.

As I got asked more and more questions, my answers seemed to get more and more repetitive:

-Focus on hitting your calorie goal consistently each day.

-Eat roughly .70 – 1 gram of protein per pound of body weight each day.

-Aim for 1-3 lbs of weight loss each week.

-If your weight loss stalls, drop your calorie intake by 50-75 calories maximum and keep going.

-One bad day of eating isn’t an excuse to turn into one bad week of eating.

-Enjoy some of your favorite treats each week so long as they are within your calorie goal and you are getting in a good amount of veggies/fiber each day.

-Stay consistent with your training.

-All progress won’t be lost if you miss one training session.

-You can train 3-5 days per week and get just as good results as you would with training 6-7.

-Focus on your strength training and add little amounts of cardio overtime to keep the weight loss consistent.

-Your fitness journey should be looked at as a marathon not a sprint.  Changing your body takes TIME.

These core values will get you much, much further than worrying about what supplements you need or what training split is the best.  With consistency and hard work you will end up in the best shape of your life by following these simple steps.  To any of you out there working to get in shape this summer or even just trying to lose some weight to become a healthier, happier version of yourself… Keep things simple and the progress will come.

If you have any questions about this read please feel free to shoot us an email at [email protected].

As always,

Happy Lifting!

Leave a comment

About chaz

Chaz is the co-founder/owner and head coach at Lost & Lifting. He also owns his own gym – Fit Factory, located in Preston, Idaho (his hometown). Chaz works with clients all over the country to take control of their body composition through evidence based and sustainable strategies. His passion has turned from building his own body to educating and helping others do the same through his online coaching platform.

Listen to L&L Talk

L&L Talk (hosted by Chaz), is the Lost & Lifting podcast where we dive deep into nutriton, training, and lifestyle to help you become more educated inside your journey to produce the result you want faster, and in a more sustainable manner

End the confusion on how to set up your caloric intake, what macros to worry about, and what foods to incorporate for the best results.

Individualization

Calculate your calorie and macro intake so it's fully individualized to your experience level, lifestyle, goal, and gender for guaranteed progress.

No Food restrictions

Rid of carb, dairy, sugar, and any other restriction or fad diet you can think of when it comes to being "healthy." Learn the strategy behind eating all foods in moderation and getting leaner at the same time for easier progress.

long-term results

No more "quick fix" tactics that leave you in a worse place than when you started. Create a strategy that helps keep the weight off for life.

bonus: 14 high-protein recipes

Get 14 delicious high protein recipes so you don't have to worry about "what" to eat to help produce the result you're looking for (french toast, cheeseburgers, chicken pot pie, and more).