- John Stone Fitness - http://www.johnstonefitness.com -

Fat loss 101: Dedication and momentum.

Mr. Miyagi knew what he was talking about.
Mr. Miyagi knew what he was talking about.

Mr. Miyagi knew what he was talking about.

“Walk on road. Walk left side, safe. Walk right side, safe. Walk middle, sooner or later, get squish just like grape.”

-Mr. Kesuke Miyagi

When I go into fat loss mode I have one speed: “On”. In my mind there is absolutely no middle ground, and I strongly feel that is the number one reason I always successfully reach my goals. Today I want to talk about why I feel momentum is so important to fat loss, and why “extreme” dedication is the best method of gathering momentum.

When it comes to fat loss “all or nothing” is a scary concept to a lot of people. The mere thought of going several months without missing a workout, consuming no cheat meals and abstaining from alcohol seems daunting. So most people start their fat loss program with good intentions, but plenty of wiggle room. Most people also fail.

Let me ask you a question: What keeps your motivation the highest when you’re losing fat? Progress, that’s what. When you’re making excellent progress fat loss is exciting, even fun! You see your body changing for the better. The number on the scale is going down. Your tape measurements are shrinking. Your body fat percentage is growing smaller every week. Your clothes fit better. You look better… you feel awesome! These are the things that make the many sacrifices you’re making well worth it–not the fleeting enjoyment of a “reward” pizza every Saturday night.

And that’s how you build momentum: progress. Why some people insist on tapping the brakes every time they get some speed going is beyond me; it may not stop you, but it sure will slow you.

So now the question becomes, “What’s the best way to maximize my results and keep the progress coming?” The answer is obvious: refuse to eat, drink or do anything that doesn’t bring you closer to your goals.

“All or nothing” may seem impossible if you’ve never done it, but it’s really not as difficult as you think. When you commit yourself 100% to your fat loss program and you know you’re doing everything in your power to move closer to your goals, that’s an incredibly empowering feeling. You feel… righteous. It’s as addictive as any drug.

If your diet and training are dialed in and you’re working as hard as you possibly can, each week when you take your measurements tangible progress will be there waiting for you like a little present. You start to look forward to those weekly gifts more than any food you might be craving. When I’m cutting my weekly progress reports are my “cheat meal”; they are my glass of wine.

I’m successful at fat loss because I give myself no choice but to be successful. If you’re tired of inconsistent results then get out of the middle of the road!


This is the third in my new series of “Fat loss 101” articles. These articles are designed to help people who may be somewhat new to healthy fat loss, fitness and weight training, but I’ve also attempted to pepper the articles with solid motivational material that will (hopefully!) be useful to just about anyone who’s working towards a leaner, more muscular and healthier body.

You can check out my previous Fat Loss 101 articles here:

The scale is not nearly as important as you may think.