Fat Loss: Process Goals are more effective than Outcome Goals


One of the most important things we can do to instantly and powerfully impact your results (outcome) is totally counterintuitive — to focus entirely on the process.

There's a balancing act that has to go on between process and outcome, and all of our media, most of our coaches, and everything we've ever been told is entirely outcome oriented — the balance is waaaaaaay off.  And it doesn't work.

Basketball is a perfect metaphor:

If you're playing basketball, the score is sort of an *indicator* or how well you are playing.

But the score isn't the playing.

The playing is the dribbling and passing and shooting. And when that's all going well, usually you get the ball in the basket.

That's all the playing. The actual *on the court* making stuff happen.

The score usually reflects (at some level) how things are going on the court. But THE SCORE IS NOT THE ACTIONS ON THE COURT.

If you play the game looking at the scoreboard, you fail. 

You need to be looking at the person you're going to pass to or the basket you're shooting for.

And that's the way it works in fat loss. The scale *usually/mostly* reflects how you're doing "on the court" with your planning and shopping and cooking and preparing. 

But research is pretty clear that people get better results on the scale (scoreboard) by focusing on their planning/shopping/cooking logistical habits (on the court) than they do focusing on the scale.

And those are all processes.

A process goals could be :

• I'm going to go plan my food week on Sunday. 
• I'm going to cook one more meal than I did last week
• I'm going to log my food for four days this week
• I'm going to bring healthy snacks to work on Wednesdays, when they always bring in cupcakes
• I'm going to work out 9 times this month

Stuff like that. Those are predominantly the kinds of goals you want to focus on. Winning at those kinds of goals drives the outcome.

You body composition goals always catch up with your habit (process) goals eventually

This post originally appeared in the BACKSTAGE facebook group (for which Tacocat is an unofficial spokesperson).  

Process goals

Join the discussion: https://www.facebook.com/groups/joshhillisbackstage/

Cookbooks You Probably Want to Get

I always say: Collect cookbooks, not diet books.
Here is a list I put together for one of my clients.  Check it out:
My friend Georgie (an RD) has this amazing recipe archive:
She also co-wrote this awesome cookbook: The Racing Weight Cookbook
And I compiled the "ultimate list" from all of my friends (RD's trainers, fat loss coaches).  These are the books that are "go to's"
For cooking protein: The Complete Meat Cookbook
For cooking vegetables: Plenty
General cooking: The Naked Chef by Jamie Oliver
and also: I'm Just Here for the Food by Alton Brown

What About Flexibility?

Kit laughlin mastery series

I don't talk a lot about flexibility mostly because I suck at at.

That being said, I've been working on gymnastics style flexibility for about a year, and came upon a resource that is so good, and such a crazy deal, that I had to share it with you guys.

Follow along pancakeKit Laughlin has started releasing series' of videos to master different gymnastic flexibility positions (like pike, pancake, and back bridge), as well as more generally needed flexibility (like hips/squats, and shoulder) and besides being awesome stretching resources, they're only $9.99 each.

It's a silly price, and the material is really good.  And since I'm never going to be teaching any flexibility, it's cool to point you in the direction of awesome people who can.

Also, they just released a follow-along "class" format video for $3.50 for the pancake.  And it looks like they're going to do a similar one for the pike.

Anyway, the price is so ridiculously low, especially compared to all competitors (who usually charge like $90 for similar material), that I just had to tell you guys about it.

Which One Do I Need?

So, for basic kettlebell and bodyweight workouts, most people are going to want to get:

Master the Squat


Master the Shoulder

Or, if someone can't touch their toes, and/or has trouble with the flexibility for deadlifts and swings, they'd definitely want to get:

Master the Pike

The "limbering" exercises are great to warm up with, or do between sets of strength work.  They're the ones marked (L).

The more intense contrast-relax stretching exercises are marked (E) and best done after a workout, or on a separate day.  

How Much, How Often?

It's sort of like, as much as you need.  

If you have the flexibility to do everything you want to do, then you probably don't have to do any at all.

But most of the clients I get have tight shoulders or tight hips.  A little bit of the Master the Squat goes a long way towards making people's squats better.

Some people it will come easy for, some people it won't.  So it depends on how much it matters to you. For people that are naturally tight, a little bit of the limbering movements every day + one time through the whole series (a stretching workout) works really well.

For most people, just picking a couple and doing them after your workouts or between sets will be enough.

Between Sets?

If you're really tight, it can work to do limbering for the movement you're doing:

1.) Pair hip flexor limbering with swings and deadlifts

2.) You can do shoulder flexion stretches and limbering between sets of overhead presses.

Something that always works is just to flip flop:

3.) It can work really well to swap:     

Do upper body flexibility/limbering between sets of lower body strengthening,

and do lower body flexibility/limbering between sets of upper body strengthening.

And that can be a really great use of time.  

Don't Pike or Forward Fold on Deadlift or Swing Day

Just don't EVER forward fold at the low back before, during, or after swings or deadlifts.  It's really pushing hurting your low back, and it isn't worth the risk.

You can hamstring stretch with your back in neutral.

Said another way, don't "pike" or "forward fold" around swings and deadlifts.  Do that some other day.


So that's just a little bit about flexibility, if anyone is interested!  Again, the price on this stuff was just so silly low that I wanted to tell you guys.