Deliberate Human Performance

Your choices are made in the heat of the moment, unfortunately the consequences don't just last in that moment only. Some will show up on your waist, others in the arms. Your seemingly innocent in the moment guilty pleasures, over time, show up and stay.

Every small self discipline decision, however insignificant, adds up over time.

Choosing to sleep in instead of working out, eat your 3rd donut of the day, sleep late when you know you have to get up early.

Whatever your goal is, make the decisions a person who has achieved that goal would.

1. Do you want a flat stomach? What would a person with a flat stomach do consistently
a) Walk/move as much as possible
b) They eat proper meals, no snacking
c) Drink plenty of water
d) They do strength training consistently 3-4 times a week.
e) Eat a lot of vegetables
f) Sleep for 8 hrs

Your goal is a series of small insignificant self discipline choices made consistently over time.

Simple Interest and compound interest.

Simple Interest is based on the principal amount deposited, while compound interest is based on the principal amount and the interest that accumulates on it in every period.

Compound interest, is what Fat Loss or muscle building actually is. It's the interest on top of interest plus principal amount OVER A PERIOD OF TIME. It's not just the bare minimum. Eating less, strength training & cardio are the equivalent of principal amount deposited. From that you can only earn simple interest. Fat loss or muscle gain, which is what we seek is the compound interest. It is determined by the principal amount plus quality of sleep, how you deal with stress, daily movement and your consistency.

Now, what if you went all out and put in a huge principal amount, will you earn compound interest? Most probably not. Compound interest only accumulates over a period of time of putting back simple Interest. Consistency and patience here make a huge difference.

Next time you do bare minimum, remember you can only earn simple Interest. If you want compound interest (fat loss /muscle 💪) you must keep reinvesting the simple Interest over and over, for a period of time. Works the exact same way as the Law of Action - Reaction.

@ Sigiria Gate Karura Forest

We are almost at the half year mark.. January you set out to lose 10 or 20 kgs this year.
a) Do you still have the same number of kgs to lose 4 months into the year?
b) Do you now have more kgs to lose, 4 months after your resolutions?
c) Have you already lost anything between 1-4kgs in the last 4 months?..
1-4 kgs in 4 is great progress. The speed at which you get rid of fat should not matter so long as you find ways to keep it off.
You gained weight slowly over time. Unless your goal is to gain weight there's no one who says I want to weigh 20kgs more in the next 18 months. So why do it for fat loss?
Focus on keeping off what is lost. ..
Deliberate Shift, Every first Saturday of the month is here to show you exactly how to do it. A 2hr workout with Nutrition tips on how to get maximum results and more importantly how to stay lean.
See you on Saturday.

So Happened on Saturday...... Our Early Saturday morning Boot camp :- Strength Training, Fun Games for Cardio plus Nutrition Nuggets in the Serene Karura Forest. (Look at those morning sun rays). Salute to those who came, here was the take home..
1. Train for strength and aim to build muscle. The body has either muscle (lean mass) or fat mass. The more muscle mass you have the less fat mass you'll have & vice versa.

2. Quality Protein is King. Still on building and maintaining muscle, quality protein is the key ingredient to all this. All your meals including snacks should be protein centric. A meal without a protein is incomplete.

3. Find ways to create a Caloric Deficit if you want to lose weight. This is non negotiable. You have to eat less than you use. The 2 easiest ways to achieve this deficit is through Portion Control and Intermittent Fasting.

4. On Cardio - There's a time & place for slow and steady, but hard and fast is a better option. That's why we use games, you'll run without your knowledge.

5. For all the above to work, consistency and patience are everything...
See you all at the next one 11th May is the date, Saturday morning 8am-10am.
@ Sigiria Gate Karura Forest

Only to Deliberate Shift
Fat loss Transformation Tip #2
Set schedules, deadlines and consequences....
Have you ever noticed how productive you are when you know a deadline is coming up? You pull all nighters, you stay in the office late, wake up earlier than usual all so as to beat a deadline. There's no question of motivation or whether you feel like it or not, it somehow gets done because it needs to get done.
For fat loss to work, schedule actions, (not goals, you only have control over what actions you take) complete with a deadline and subsequent consequence if the deadline isn't met. E.g. Eat 2 servings of veggies a day, 6 days a week for 8 weeks straight.
Put in 15 workout sessions in the month of March. ..
Set schedules and find ways to stick to them. Set deadlines and negotiate some sort of consequence with your training partner, trainer, spouse or whoever your accountability partner is. Pick something as a consequence and see how motivated you get all of a sudden. Do the dishes for the month, pay for your spouses fuel, buy them lunches for 6 months.