How to Reach Your Body Composition Goals

by | Jun 15, 2023

I’m going to show you the fastest possible way to lose 30 lbs. and keep it off forever.

It doesn’t have to be 30 lbs. It could be 50 or 100 or 5 or 10.

Whatever your goal is, I’m sure you want it to happen quickly and efficiently.

Most importantly, you want to keep it.

Anyone can jump on a starvation program like Optavia, drop 20-30 lbs. super quickly, and then find themselves 50 lbs. heavier in a matter of months.

Let’s not act like speed isn’t important to us.

I don’t know about you but when I want something … when I REALLY want something …

I don’t like to wait around for it.

Like waiting to find out if there will be another season of Ted Lasso. Don’t make me wait! Just deliver the goods.

Your body composition goals are no different – you want them to happen FAST.

Because you want speed, you operate with that mindset.

There are thousands of diet programs out there that literally would not exist if we didn’t want speed. If every single individual who had body composition goals just collectively decided that they didn’t care how long it took to get there … many programs would be out of business.

Reducing the time to get what you want is hardwired into our DNA.

I’m sitting here in my dining room on a cool morning outside of Philadelphia. If I wanted to get to Hawaii, it would take me about 11 hours of air time. And that doesn’t account for the time it takes to get packed and get to the airport. So let’s just say approximately 14 hours of travel.

If someone offered me a safe and effective way to get to Hawaii in 7 hours … you best believe I’m jumping on that opportunity.

Now, imagine the 7 hour trip to Hawaii has me touching down in Honolulu for about 30 minutes. And then it immediately takes me back home.

That’s 14 hours of travel time, only to end up back where I started. Without even getting to appreciate and experience Hawaii.

Do you know what happens when you choose speed over sustainability?

This is EXACTLY what you do when you chase speed over sustainability when pursuing your body composition goals.

This is every starvation diet. Every program that tells you to eat 1200 calories or less. Every time you want someone to just tell you exactly what to do and you follow their rules.

You may touch down in Hawaii for a hot second, but your ass is being sent all the way back home in an instant.

Here’s some harsh truth …

Most people waste YEARS chasing the shortcut.

I know because I was one of them.

I bought a cardio machine when I was 22 because it promised to burn 17x the amount of calories as a treadmill.

I tried MediFast because of their bold weight loss promises.

I bought a diet program where I could only eat one meal per day and they said that if I followed the plan exactly as written, I would lose 20 lbs. in 4 weeks.

I could keep going. This pattern repeated itself for almost 10 years. Almost an entire decade of my life was spent chasing shortcuts.

And what did it do??

It ADDED 10 years of travel time to my destination.

People will avoid doing the boring, foundational work so they can pursue the fastest path to reaching their body composition goals.

It’s the greatest lie that we tell ourselves.

It’s not extreme enough. I don’t “feel” it enough. It’s not exciting enough. It’s not happening fast enough.


You just don’t want to commit to changing your habits, mindset, and lifestyle.

Ya know, the stuff that actually gets you to Hawaii and allows you to stay there forever.

Here’s the playbook that would’ve shaved 10 years off my timeline to reaching my goals …

How to achieve your body composition goals sustainably

Gradually improve the quality of your food choices over time. Lean heavily on protein, veggies, and fiber. Reduce the amount of meals that you consume that aren’t cooked by you.

Gradually increase your activity levels over time. You don’t have to walk 10,000 steps per day. You can simply add 500-1,000 steps per day. Then continue to build from there. Once you get in the habit of being more active each day, you simply ingrain it.

Gradually work on building muscle over time. This is the investment with the greatest return. Muscle building is sloooooow. Lift weights 2-5x/week and progressively challenge yourself more and more. Train with a high level of intensity and focus.

Gradually work on your recovery and sleep routines over time. You don’t have to change everything all at once. You can start by having a consistent bed time and wake time. Then, you can add some additional self-care each day, even if it’s just 10 minutes. Continue to refine your routine and you’ll notice a massive difference in how you feel.

Gradually work on your relationship with failure and setbacks over time. Identify how the person you want to become would respond in the event of a setback. Anticipate that failure is inevitable and imagine what future-you will do when those events occur. Then execute.

Gradually work on your attention and perception control over time. The lens through which you view situations contributes heavily towards your actions. For example, if you perceive the scale to be a measure of self-worth, you may react accordingly when it doesn’t say what you want it to. However, if you perceive the scale as a single data point that doesn’t carry much meaning at all, you can act accordingly.

Gradually build and solidify this foundation over time. Understand that these habits and behavior changes are a part of you. They are aligned with your identity and who you want to become. They aren’t part of a secret contract that says that you only execute if you get an immediate reward. They are forever. They are you.

Sound too difficult?

No one said the shortcut was supposed to be easy.

Make no mistake about it … this IS the shortcut.

How many years have you wasted by trying to solve everything right away?

How many programs have you tried that got you temporary results, only to watch them fade away just as quickly?

So … yeah … this is the way.

Could’ve saved me 10 years.

But here’s the mental reframe … if I didn’t do it, I would’ve wasted another 10+ years.

So it actually did save me 10 years or more.

It’s never too late to take the REAL shortcut. The permanent one that actually gets you to your destination and keeps you there.

I don’t care if you’ve been struggling for 40 years or more.

Don’t waste another day by still thinking that you can find the magic bullet.

There is none.

Once you accept that the process IS the shortcut … this all becomes a whole lot easier and whole lot more fun.

Always one decision away from a new reality.

Interested in 1:1 Coaching?

And let me know that you’re interested in the 1:1 signature coaching program.

Top 10 Ingredients to Achieve Your Goals and WIN

Top 10 Ingredients to Achieve Your Goals and WIN

If you truly want something, it's not enough to simply declare it. There are a lot of ingredients that are required to make you achieve your goals. Recently, I mentioned that only 5% of people who attempt to lose weight will get the weight off and keep it off. Today,...

read more
Why You Lose Weight and Gain It All Back

Why You Lose Weight and Gain It All Back

You've probably heard by now that only 5% of people who attempt to lose weight will succeed in getting the weight off AND keeping it off. Have you ever considered why that's the case? Well, I'm about to explain. But be careful with this information ... diet programs...

read more
Are Cheap Nutrition Programs Holding You Back?

Are Cheap Nutrition Programs Holding You Back?

Lessons from a 10 year old: cheaper is not always better! The other day Mel and I were taking a walk with her youngest daughter, Evie. She was upset because she had just purchased an Apple Pencil for her iPad (or stylus or whatever they're called) and it broke. As we...

read more