“Hey Coach Stevo, how can I speed this hotness thing up?”

First off, let’s talk about what you need to be doing. The Ticket to Hotness™, as it were.

  • Resistance training 2-3 times per week.

  • Cardio 2-3 times per week.

  • Mobility 10 minutes per day.

  • Moving every day.

  • Eating in a 250kcal to 500kcal per day caloric deficit (or a surplus, depending on your goal).

  • Hitting your 1g/lb of bodyweight minimum protein requirements.

  • Sleeping 8 hours a night.

  • Taking your fish oil.

  • Flossing daily.

If you are even 80% compliant to that list then I promise, you will see change. You also deserve a medal. Most people can’t do 1/10 of that, and it’s the average needed to see body composition change. If you are not doing all the things on that list, stop reading this post and work on getting to 80% compliance. Or email me.

For those of you still reading, let’s say you are doing all those things 80-99% of the time and talk about patience. If you are interested in fat loss and are 100% compliant to that list then you will see 1-2lb per week drop in body fat, some of the time. On a scale you might see -6lbs one day or +2lbs another, but averaged out you will see fat loss. But as my trainer put it so eloquently to me when I was trying to lose fat, “Your body is not a car.”

The Ticket to Hotness™ will not take you in a straight line. It’s gonna have twists and turns because your body is smarter than you and will be constantly trying to adapt to its new conditions. Some of these adaptations are helpful to the goal (burning fat), and some are less helpful (lowering metabolism), but the net result will be hotness. You just have to stay consistent and be patient. Consistency is vital because that list of actions needs to become a list of habits if you want to effect real change. But patience is even more important because as Dr. Gordon Livingston says “only bad things happen quickly.”