Take your before picture and measurements before you start!

Women Close-up Tape measureNow that we have an idea of what to eat each day, I want to go over how to make this a habit and make it as simple as possible to do each day.

To make sure I am not constantly preparing food each day, I will grill a week’s worth of chicken breasts on a Saturday or Sunday and cook enough rice to last me a week.  I usually buy frozen organic broccoli and green beans from costco, but I will cook them  in the microwave for each meal.  I also mix it up by grilling lean top sirloin steak or fish.

But before we go any further (I should have had you do this in an earlier post), I want you to take your before picture and your measurements before you get started with your new routine.  Here is a short video that will show you how to take your measurements properly.  You should also take a “before” picture with you holding a newspaper showing the date or something to show proof.  

There is nothing more motivating than seeing your transformation.  We really do not care what the scale says, because that can be very deceiving.  When you build muscle, it is much denser than fat.  Even though you may be losing fat, the scale may show you’ve gained some weight, but in reality, you are sculpting your physique and trimming down.

So now that you know how to properly take your measurements, write those down and put them in your workout log book or diary.  Having a workout log is really important because it allows you to keep track of your progress.  I know some people think it is a waste of time, but let me ask you this?  How will you remember every thing you did last week so that you can improve on those results?  One of the reasons why most people never seem to make any progress year after year is that they never bother to write anything down.  How can you know where you need to improve if you don’t know where you started?

From here on out, I am going to be challenging myself along side of you because over the holidays I ate a lot of food that I shouldn’t have!  Like I said before, I am no different from most of you.  I have cravings just like you!  In fact, chocolate is one of my favorite things that is really tough for me to avoid!

To prevent yourself from falling prey to your cravings, the best advice I can give you is to get all of the junk food out of the house!  Especially get rid of all of the sodas and sugary drinks – even diet sodas.  Diet soft drinks are not really a diet drink.  They actually make you crave sweets even more and are loaded with unhealthy chemicals, such as Aspartame.  As far as food goes, I am not saying you have to give up everything forever, but if you really want to succeed at looking and feeling your best, give yourself a fighting chance!  Once you get the sweets and cravings for carbs out of your system, you will feel much better and have less cravings for them.  Be forewarned that you will probably go through a withdrawal phase, so hang tough!

‘Til next time,



  • Con

    Reply Reply March 9, 2014

    Hi Rich,

    That’s a really useful video you’ve got there. Love that it demonstrates how to take your measurements, and also talks about how frequently you should be recording your measurements. Thanks for putting this together.


    • rrose80

      Reply Reply March 9, 2014

      Thanks, Con. Glad you liked it. Was going to make my own video, but they did such a good job I could not resist :)

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