Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.
Good news: According to the New England Journal of Medicine, the average amount gained is much more modest – just over a pound.
Bad news: A study by the National Institutes of Health found that this seasonal weight gain – even just a pound – is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.
People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter – or more – than they were in college. Mystery solved.
Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?
In previous years, I’ve asked my readers and here are some common answers I was given:
Holiday Survey Said…
“I’m too busy over the holidays to work out as often as usual.”
“I’m more stressed over the holidays, and the food is there, so I eat more.”
“I have at least three parties to attend and then there’s Christmas and New Year’s, so it’s impossible to stay on a diet”
“No one can tell me not to enjoy myself over the holidays so I’m just going to eat whatever I want.”
These answers all have a few things in common:
1. “Either/Or” Thinking
First, they assume that you can EITHER get in better shape OR enjoy yourself, but not both. Stated diffrerently: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is neurotic thinking and a great killer of fitness programs.
2. Rationalizing / Excuse-Making
Second, these are all excuses or rationalizations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his or her highest life priorities. We all have the same amount of time – 24 hours a day – the real problem is, most people don’t make exercise and healthy eating a priority. And remember, words mean little. Actions reveal a person’s true priorities.
3. “Reverse Goal Setting”
Third, none of these are the real reasons most people gain weight over the holidays to begin with. The real reason is because an intention was never set for the opposite: To get in better shape over the holidays.
Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?
Once the decision has been made, then the rationalizing (“rationing lies”) continues:
“Why should I deprive myself?”
“Family is more important”
“Worrying about diet and exercise during the holidays is neurotic”
“I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
“It’s only these two or three weeks that I let myself go wild”
“I’ll start the first week in January and lose the weight then.”
“Family is more important”
“Worrying about diet and exercise during the holidays is neurotic”
“I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
“It’s only these two or three weeks that I let myself go wild”
“I’ll start the first week in January and lose the weight then.”
As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.
But what would happen if you…
SET A GOAL TO GET IN BETTER shape over the holidays?
What would happen if you decided that it was not an all or nothing proposition and that you could set a goal to enjoy the holidays and all it has to offer while getting in better shape at the same time?
And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?
Here’s what would happen: You’d get in better shape!
I’m not all that different from you just because I’m a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Thanksgiving and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action. For me, it all started about eight years ago.
For most of my adult life, I wasn’t much of a traveler and I didn’t enjoy flying or staying in hotels. For one thing, I had so many business commitments in the East Coast health club business, that I seldom left town for long, as I had to “tend to the stores.” But I also had a belief that if I traveled, my workouts and nutrition would suffer. After all, “it would be hard to stick with my usual bodybuilding diet, and I wouldn’t have access to my usual gyms”, I told myself. For these reasons, I never did much travel..
Then I was forced to take some trips for business reasons. Predictably enough, my nutrition and workouts suffered while I was spending time in airplanes and in hotels. With my experience having confirmed my beliefs, I re-affirmed to myself, “See, travelling is nothing but a pain. You just can’t stay on a diet and training program when you’re out of town.”
After several more trips, I noticed that something very negative happened: I surrendered. I had resigned myself to “not bother” while I was on the road. I let my expectations create my reality.
But I didn’t let it go on for long. As soon as I became aware of what was happening, I decided that I wouldn’t tolerate it, so I challenged myself and my previous limiting beliefs. I asked myself, “Why the heck not? Why let myself backslide? Why even settle for maintaining? Why not challenge myself to improve while I’m traveling?” The answer was: There was no good reason, there were only excuses.
From that day forward, I set a challenge for myself…
To come back from every trip or vacation in better shape than when I left.
Of course there were exceptions, as when I went on a vacation for total R & R. But I never let travel get in my way again. I prepared food that I would eat on the planes so airline food was never an excuse… I usually chose hotels that had kitchens, so I could cook my own food. I went food shopping immediately after check-in. I wrote my training schedule and scouted gyms in advance… And I actually found myself training harder than usual.
No matter where I was training – it could even be some “dungeon” of a gym in the middle of nowhere – it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal to motivate me!
What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.
Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” I search the Internet or yellow pages or ask locals to help me find the most hard-core gym nearby wherever I will be staying (Gold’s Gym works for me!) When I get there, I train every bit as hard as if I had a competition just weeks away. I look forward to it now. In fact, this is what led me to my “holiday fitness challenge” idea.
Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode at thanksgiving, Christmastime and New Year’s. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: “The Holiday Challenge.” The difference was that for my “holiday challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.
People who think I deprive myself to look the way I do would be shocked: I eat like a KING over the holidays including Pumpkin (or apple) Pie at Thanksgiving and OF COURSE my mom’s famous red and green Jell-O Christmas cake. Then on New Year’s I’m usually toasting champagne and having a blast with friends or family….
The difference is, I don’t eat like that very often.
Every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ’tis the season.’
The idea that you can EITHER enjoy the holidays OR stay in shape – but not both – is wrong, it’s damaging and it’s limiting.
Life is not an either or proposition; it’s a matter of balance.
Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself and re-evaluating your expectations.
Your expectations will become your reality. What are you expecting? Are you expecting success? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.
As of this writing, there are seven weeks until the end of the year. Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up and accept the “Burn The Fat holiday fitness challenge” see what happens!
That’s right…
The 2nd Annual Burn The Fat Holiday Fitness challenge Starts Next Week!
Keep your eyes riveted to this blog and watch for the posts and email announcements over the days to come because the most exciting and motivating fitness competition of the year is about to begin again.
The Official website of the Burn the Fat Challenge is:
The Burn The Fat Inner Circle
The Burn The Fat Inner Circle
The Official fat-burning Program of the Burn the Fat Challenge is
Burn The Fat, Feed The Muscle
Burn The Fat, Feed The Muscle
Over the course of a “49-Day Burn” I’ll show you not only how to get in the best shape of the year, but eat delicious Holiday Food and enjoy yourself to the fullest at the same time. Best part: wait until you see the rewards for the winners!
Train hard and expect success!
PS. Most people wait until New Year’s to put any concerted effort into improving their body and their health. You may be now starting to realize that THIS is the best time of the year to make a decision, set some goals and commit to achieving them. Even if you decide not to officially enter the 2010 Burn The Fat Body Transformation Contest when registration opens next week on November 18th, even if it’s just for your own personal development…
WILL YOU ACCEPT THE HOLIDAY CHALLENGE?
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Absolutely IN and forming a team! Thanks again for the motivation and the information to improve my life and my health!
I was hoping for a Holiday Challenge, since I have gotten WAYYY off track this past year. My challenge is that I will be leaving on Nov 17 and not getting back until Nov 24…spending 14-18 hours a day on a Harley is all the workout I am going to want, and my diet may not be easy to control on the road. But, I am planning a stop in New Orleans, so I may be able to take some pics and get started while I am out on the road!I am maxed out on muscle from having gotten a much larger bike this year, so this challenge will be focused on lots of cardio and good nutrition!
I NEED this. I fell off the summer challenge wagon and got so far behind I couldn’t even see the dust moats anymore. I’m ready to skip the wagon this time and get right into the saddle. Thanks SO much for putting this on!
Please count me in!
I’m 43 – 186 lbs as of this morning and, according to my scale, 45% bodyfat. I’ve been overweight for more than 15 years, starting when I blew out my back in a waterskiing accident. I was able to train back from that injury, but then “the creep” started and I now find myself waaaay overweight, hurting in many ways and feeling like, “Why bother?” because my body hurts much of the time, my stamina is for s**t and I get so discouraged each time I start that I immediately stop again. I EXPECT to hurt, I EXPECT it to suck, and it does. I, too, have resigned myself to “not bothering”, and a large part of it is the feeling that if it can’t be quick and dramatic and perfect all at once, then again, “why bother”. This perfectionistic thinking is keeping me from doing what I can in baby steps and seeing long-term improvement. I’m in. Even if only to see what 49 days of baby steps can do.
Good lord, you look better than the cake!!!!!
Barry…. that christmas jello cake is pretty DARN GOOD! :-)
i am absotively IN. this is exactly what i need to keep the fires burning! i have been working hard since may 2010 but obviously not hard enough. in mid may, i quit smoking and vowed to lose weight rather than gain. mission accomplished! since then, i have burned off over 40 inches and 2 dress sizes, but only about 6 lbs and 3% body fat. i know i have gained muscle but, at 28.5% body fat, there is still LOTS of fat hanging around here! i want it GONE!!! so, bring on the challenge! i am ready!
Jello cake is awesome. I am 37 years old and fondly remember my mom making it. I always wanted to eat right away before it went in the fridge though! I also bet there has to be a “healthier” recipe for this too Tom.
I’m in! Can’t wait. Team formed and ready to go!!
Why not? Count me in!I was hoping to cut down to 12% bf by the end of the year, but still hovering around 14-15%.You are right, Tom! It is time to step up the expectations, step up my standards, step up my nutrition, step up my training and step up my action.Who’s with me? Let’s go…
I’m in! I’m i! I’m iiiinnnnnnnnnn!!!!
I’m in, I’m in, I’M IN!!!!!I gave birth to my 3rd child on July 30, and have been BFFMing since 2 weeks post-partum. I went from 130 lbs and 23% body fat to 116 lbs and 13% body fat today. I’m ready to switch gears and start building muscle for the Holiday Challenge, for a complete body recomposition! I turn 40 next year and will look better than I’ve ever looked in my life. Thanks Tom!!!! I recommend your program to everyone!
I am in for this Holiday challenge. I missed this one last year and am looking forward to having a goal for making it through the season without major weight gain!
Great post … dead right previously I would see your cake and go weak at the knees at the thought of even licking the spoon. But its all about planning. Unfortunately I wont take part in the holiday fitness challenge… it’s not that I don’t want to I don’t need to … I’ve been using the Body Fat Solution and Holy Grail over the last couple of months and I’m at a place where I want to be. Again, I’ve learn’t its all about planning, timing an training hard.Raymond
Yes, I have a group of friends and we are already in competition mode to be the “Biggest Loser”. I’ll use that to help me but I am going to focus on FAT loss, not just the total numbers. Time to reread BFFM!
I AM IN!!! Will follow religiously but want your abs!!! Can we swap? LOL
russ wrote:Jello cake is awesome. I am 37 years old and fondly remember my mom making it. I always wanted to eat right away before it went in the fridge though! I also bet there has to be a “healthier” recipe for this too Tom.My mom made it one year with spelt flour and low calorie whipped cream… I told her… PLEASE go back to the regular recipe, LOL! Its my cheat day for petes sake!
1Count me in
Last year I did the Holiday Fitness Challenge and I went from 223.5lbs down to 211.0 lbs and my body fat percentage went from 24.5% to 15.7%.I noticed at the end of September that I was back up to about 225lbs and I have already put myself into the challenge mode. I am currently about 215lbs but not certain of my current body fat percentage.This year I am doing the challenge and I will keep going hard until the official start of the challenge. I have been wanting to get into the best shape of my life for several years now and this is the challenge that will get me to where I’ve been wanting to go.Thanks Tom for having another holiday challenge. I’m in for this year and shooting for the best shape that I’ve ever been in.
This will be my second time doing the BFFM Holiday challenge. Last year I lost 11 pounds and 6% body fat between Thanksgiving and New Years, and I felt so awesome! It was the best Christmas gift I ever gave. I gave myself the gift of health, which made me be the best that I could be for my family. What better gift is that? You can and will lose weight over the holidays and still have a great time! Just follow Tom’s plan! There is no better feeling than starting off the new year on a well paved path to your health, physical activity and healthy eating habits that will last the rest of your life.Tom Venuto… I accept your 2010 Holiday Challenge!
I am ready to try again. Last challenge I hurts myself right after it started…Here’s to success : )Thank you!
I’m in! I have 10 pounds left to go….want to make it less than that, not creep back up to 15 pounds left to go after the holidays!
I’m definitely in Tom. I’ve been cutting the past 5 months down to 8% body fat. Perfect time to try out your holy Grail program. I’m pumped to get going on this contest!
I am in.
Tom, I’m going to go ahead and join you this year. I don’t want to be in the same boat as everyone else on January 1st thinking it’s time to undo all the eating damage that occured over the hollidays.
Count me in I have gained 15lbs over this year and getting tired of comments such as “look how fat you got” with a smirk on these people faces, since I was for many year considered to be too skinny by some and just the right size be others.
Yes I’ll made a go of it even if this isn’t posted. I will follow the blogs and stick with the program as best I can
Tom Venuto, I accept your challenge!!!
Am going to give it a go!
I am definitely in for the Holiday Challenge :) I took part in the Summer Challenge-my first challenge–and I got fair results, but not what I wanted. I made the decision to read the e-book again–had been a while–from cover to cover and took noted from each section (my way of getting things really planted in my head). I found that there were several things I can do that should improve my results during the Holiday Challenge even though it is shorter in length than the Summer one. I already have my goal cards made out. Sat down and did them when you announced you were definitely going to have one! So, YES I AM IN!!!!!!
I thought the last one was too much work, so I didn’t do it. Now is the time to accept that it’s not too much work and just do this. I’ve got all your books, I will apply them this time.
I am in!!
I am IN. I have extra motivation having just seen a photo of myself that shocked me and left me wondering ‘how did I let that happen’? Time to stop making excuses and acting like an obese person and start shedding kilos.
Actually being a diabetic gives me an advantage….I cant/dont indulge like everyone else, if I did, my blood sugar would go through the roof!! Then I’d have to make a hospital visit…No can do….Usually I rest a lot over the holidays but this year I’m in..
COUNT ME INN
I have SO been waiting for this! Maybe next year you can start the challenge the week before Halloween….. LOL That would work out even better for me. I bet you also look better than a snickers bar. :)
You continue to inspire Tom! I bought BFFM a while ago, but I’ve been blowing off committing to the diet restrictions. Need to look at it again and get serious! Need to start working out again too! No more blowing off my health and fitness until later! I may be 19 and 17.5% bodyfat to start, but I want to be 7%. Since when have average fitness scores been good enough, right? Only the best will do!
I’m in! Age 54 have lost 67+ lbs of fat, gained 20+ lbs of muscle and now at 195 lbs @ 13,8% BF. I need this last challenge to get me to my 10% BF goal – in the home stretch.
I’m more excited about the holidays than ever. This is great advice thank you for this blog. It’s great motivation.
Hi Tom!I live in Swaziland, Africa, and being an American in the southern hemishere is a cruel joke. It’s so much easier to gain weight and wear winter clothes at the same time, but not here. It’s the holiday season and HOT – everyone’s wearing shorts and t-shirts.I’m definitely motivated for the holiday challenge. It will not only help me, but also influence the others here (other Americans and nationals).Thank you for caring so much! All your products and services are focused on helping and serving others. Thank you!BFFMing since 2004,Mark
I am definitely in this time!! Last time I upped my goals, but did not go to the gym and find it a bit hard just with my free weights, but do plan to go back to at least my local park and rec. as $ is tight in a family of 7. The only thing, Tom, where to get my bodyfat % and measurements? I need to be able to do this affordably. I did, however, join the Inner Circle finally!!I am 47 and have 5 kids under 18. Yessir, I had my last baby at 40 and feel younger than I look, but want to look younger than ever!! Oh, and no, I don’t eat cake much. My weakness is coffee with all the works; only thing I really need to beat. I could also use alternatives to wake up my ADD self in the a.m.Thanks for this opportunity and God bless~
Well, I just found this bffm thing a couple weeks ago and got the ebook. I’m feeling two days older than dirt at 63 but have to do something. So count me in… I have been baby stepping into this program. Have my goals written, working on my meal planning now and getting some menus put together. My body is in pretty bad shape right now. Just got injections in both elbows and both knees so I can move without severe pain. But I’m gonna start movin. Have taken off 24 lbs on a wrong way diet, so now, I gotta try to fix that and then relose the fat and try to build some muscle.Whoever was talking about the motorcycle trip, we should get together, I too ride (goldwing)…maybe can put some miles together and get in some workouts to boot.Jim
I’m up for it
need this. have gotten off the program during the holidays/travels beforehow do i proceed? good luck to all
Can’t wait to get lean over this holiday season!
This is my first test lets jump in it and lets get it on. oh yeh its ONNNNNNNNN!!
I most definitely accept! I just bought the ebook yesterday and have not yet read it but seeing everyones genuine enthusiasm has definitely gotten me pumped to take this challenge!
I just started working with a great local Sports Physiologist a month age and already have been getting some good results. Your challenge might be just the thing to keep me motivated and to equally concentrate on the nutrition/diet half of the formula
I’m in – I gained about 20lbs from March this year due to stress and comfort eating.I’ve started eating healthy, and I’ve been taking baby steps back to fitness, but I think I need to step up and this challenge is just what I need.Thanks :-)
I’m in and my wife is joining the innercircle as well So she can get in. Looking forward to getting this thing underway. I’ve been an innercircle member for 2 years but this will be my first challenge
I’m IN!Have been testing the 4 first elements of your program for an month and have had some good results!Totally really for the challenge and putting in practice the 5th element! ;-)Your program has change the way I see nutrition and exercise.My heartfelt thanks TOM!Mirian
Looking forward to participating in a challenge this time around!
YAY! Count me in. I was a part of the summer challenge and I only have 2% left to go! I intend to ditch that last 2% over the holidays! :)
I’m in. I lost all this weight (30lbs) when I went to South America by being constantly ill for a year (everything from salmonella to pneumonia, and some things TWICE!!!) and have gained it all back since my return. Thing is, I was slim, but still had a lot of fat, even at 136lbs. Now I’m 168lbs and I just want to get rid of that fat and get the best body I ever had. I know I can be slim, which I didn’t know before – now I want to be slim and toned, sleek and sexy – IT IS POSSIBLE!!!
I’m in! I intended to enter last year, but this year I am… Looking forward to achieving fitness success along with everyone else… : )
I’m in. I finished my first ironman in Aug and since then I’ve gained 15lbs so I really need some extra motivation to get back in shape. Looking forward to this contest
Yup, count me in. While I have pretty much left the junk food alone, not having a planned out meal and workout program is starting to show on me. I’ve gained some body fat back since the summer challenge so I need to get back at it. I’ll see what the damage is when I do my body composition so I’ll have a starting point. Another contest is just the thing to keep me motivated and moving ahead!
Hey guys. I started the last challenge but did not do it correctly as I guess I missed the “show the date with a newspaper” thing. Anyway, I was training with a trainer, eating what she told me to eat, and while I did lose weight and gained muscle, I was miserable. I cannot eat chicken & leafy greens for every meal. Needless to say after I got off her program, I am back up to where I said I would never go. Once I lost the weight 3 times after laziness & 2 children. I swore I would never get over 150 again. Here it is only not even into the holiday season and I am creeping up to 160. Not good for this 5’3″ frame.So, it is time to get out my ebook again. Reread BFFM & get my butt in gear. My husband said he would give me an extra 1/2 hour on top of the hour I get everyday to workout.I need the motivation more than anything. I am at that point where I HATE shopping again. Where all my skinny clothes are uncomfortable, and looking terrible on me.I am here for anyone else that needs help too. I love and find it easy to motivate everyone but myself. So, let’s do it this year & change our lives.
geared up for the rage to begin!!!! I missed the accountability!
Definately in.I recently decided to start a running programme, in early Novembr :D Absoloute madness I’m sure cause of the weather but hell I want to do it.I’m making sure that I don’t get fat over Christmas and then I actually improve my fitness. On holiday in 4 weeks I’ve found gyms, snow activities and menus of various restaurants. It’s just a matter of self control, effort and fun.I do agree with your principals and it is very interesting psychology.That and the constant stream of “Lose the holiday weight” gets very annoying. It’ll be fantatsic if it doesn’t apply to me :D
YES, I am in, again. Did the 1st Holiday Challenge and really enjoyed participating. I really hope to do even better this time based on the experience I gained the first time.
I’m going to participate in the challenge this year. Thanks for the encouraging post.
Yes, this sounds like just what I need. I don’t do much exercising, being in a wheel chair, but this is just what I need to start controlling my diet.Thank you!Dave
Count me in Tom! I’ve already started re-reading your e-book and the emotional eating sections of the Body Fat Solution in preparation of this challenge…I need to be armed and ready to go when the challenge starts. How great will it be to end year the leaner than when I started and way ahead of the rest of the world who are just starting their usual New Year’s resolution…”to lose 10 pounds”?
I’ve been struggling with my diet and it’s because I’ve become lazy. I’m tired of being tired. I want to transform myself! I’m doing this! Count me in!
I am in! I need this!
Can’t wait. Looking forward to this year’s challenge!
I’m in, please include me
I was NOT going to do this challenge since my life is always so hectic around this time of the year with my two special needs kids, BUT I am sooo glad that it is here since I really need it. I promised myself I would not forget about ME when the summer challenge ended, but as it happens with us mothers, I slowly did start to forget about myself. I still kept up with my running but have been slacking off on my weights and now, especially since Halloween, have been slacking off on the nutrition. I am struggling to keep myself motivated and am so happy that another challenge is here to save the day. I don’t even care about the prizes, just need some motivation and am thanking God that Tom has come to the rescue! Thank you and God Bless everyone in their journey!
I’m really going to make an effort to participate this year!
I am a 51 year old woman who has always been fairly fit and really need something to encourage me to get the extra 30 lbs. off I have gained over the year. I live in Canada and hope this is not just for American citizens. I have not began any program yet because I am not sure how to begin. I would love some support with this and would like very much to join the challenge.
Hi Tom,I live in Australia and want to thank your for your constant moviation via email. I have joined a Gym this year and do cardio (20 mins) 3 times a week. I also do weights twice a week and a long walk called 1000 steps up a hill each Saturday. But at 52 and 5′ 7″ I am now 154 pounds (not certain of body fat percentage). I could blame it on menopause but I still think it is calories in versus calories out. Yes I do eat healthy food, but too much of it. I would love to be in your 49 day challenge, and you have prompted me to again look at MY Diet, portion control and no more red wine. Debra
Hi Tom, I am going to give it a shot this year. I need your type of kick in the butt. I know what to do and how to do it, I lack motivation. I am going to take your challenge and your motivation to gain muscle and lose fat.
I was soooo excited for the summer burn, ahappened bunch of family issues crept up and I couldn’t sign up. I am super stoked for this challenge.
I am definitely in for this! I am a 47 year old male that is 50 lbs overweight. 10 years ago I completed the BFL plan and was in good shape, 45 lbs lighter. I have gradually put on weight over the past few years and have lost and gained the same 6 lbs 3 times this year. This will be the extra bit of motivation I need to get on the right path and stay there!
I’m absolutely fully in! I cannot wait to get the extra motivation and finally succeed in transforming my body!
I’m in! I’m a personal trainer and conditioning coach of our local YMCA’s gymnastics team. I had an injury over the summer that kept me out of the gym. At the age of 52, I need to be in the gym to keep the proper fitness level for my work. I’m struggling to lose the 10 I put on, plus the other 10 I was on my way to losing before the injury. My daughter is getting married in April and I want to look and feel my best for the wedding. I have many, many reasons to do this challenge. Thank you, thank you, thank you!!!
I am SO in!!! Thanks for the opportunity!
I’m in! This will be my first challenge and should be a lot of fun!
This time I am going to start, stay consistent and disciplined and yes win!
Hey Tom,I’m with you on the “healthy” dessert issue. My wife likes to buy things like fat free ice cream, but my philosophy is that if I’m going to cheat (but it’s not actually cheating if the goal is 90% compliance…right?), I’m going to enjoy it, so let me have the real thing – with all the fat and sugar that’s supposed to be in it. :)I apply that same form of reasoning to chili dogs and pizza too.Thanks,-JB
Yes I’m TOTALLY IN!!!!
This is a great idea! Why let yourself take a few steps back during the holidays… only to hit new years and say to yourself “Okay, I am going to lose weight”.Prevent laying down bodyfat, actually reduce your bf % and enjoy the holidays being more fit and feeling better about yourself. Brilliant!Good luck to everyone participating. (I am trying to gain weight actually, 6’4 but only 215.. want to get up to 235-245 and then evaluate if I want to reduce bf% or keep going up.)
I’m in and I wish each of you ladies the best of luck and I’m interested in seeing which one of you will be enjoying Hawaii at the same time I am after I win
I love to read everyone’s comments, but never offered my own before.Love the challenge. Just what I need now after gaining 10 pounds this year from my ideal weight.Count me in!
I’m in (and already daydreaming about Hawaii!)
I’m definitely IN; I was in on the summer one as well, even though I didn’t have a newspaper to make it official. After pigging out for a month in June and topping 160, I got back on the wagon and after a lot of hard work I’m down to an average of 138 at 6’1″. I would really love it if you would address your “cheating strategy”, as in, since you obviously know you have a cheat meal coming up, how do you plan your other meals around it? I didn’t see this addressed specifically in BTFFTM, so if you could blog on this point, I would love to see your hints and tips. It IS a strange thing to be “good” sometimes for a week and a half, have no change, then have a cheat meal, and create a new downward threshold! I need to better embrace “zig-zagging”, I guess
I want in. I have gone so backwards since the summer time. So disappointing. A fresh start is needed. What book/info will i need to take part in this?
Hi Tom,I have been a long time reader and fan of your work and have tried your programs in the past and they work!You nailed it again in this post imo. because you cover the other side of fitness…goal setting and the mental side of things.Exercise phyisology and program prescription is one thing, but often people overlook what you talked about today.Thanks for sharingJoey Vaillancourt, NSCA-CPTAuthor: Bones To Buff
I’m in Tom! :)
Yes I accept the challenge
Sat on the couch for 7 weeks gained 2 inches each thigh 4 on my waist and 10lbs of fat. want to get back to a better body fat %. Looking for the best #’s I’ve ever had!