10 things you absolutely must know mac

8/2/2019 10 Things You Absolutely Must Know Mac

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10 Things You Absolutely MUST Know www.sixpackforgirls.com

Copyright 2010 Sarah Macdonald All Rights Reserved Worldwide 1

This eBook is for your personal use only.

You MAY give away and share, but NOT resell, this

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All Rights Reserved

Copyright 2010 Sarah Macdonald. All rights are reserved.

You may give away or share this report. You may not sell it, or reprint anypart of it without written consent from the author, except for the inclusion ofbrief quotations in a review.
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Who am I

and what do I know?

*stands up*

Hello everyonemy name is Sarah Macdonald and Im

a recovering professional yo-yo dieter!

*applause*

Ok, so I made the applause bit up but the rest isvery true, and my name really IS Sarah.

Im a freelance writer, photographer and a 37-year-old mother of three.

I had the first of the three in 1994 and the seconda year later. Before they arrived Id never beenon a diet and seemed to be one of the lucky ones,who could eat whatever I wanted, didnt have to do

any exercise and somehow managed to stay slim.

Having two children almost back-to-back saw me32kgs (70lbs) heavier than I had ever been in mylife; I looked, and felt, terrible.

Exercise and eating less was the only way I knew totry and get back to the way I was before.

I bought a Reebok Step and video this was the HOTexercise thing of the moment! I always started out

with good intentions to absolutely do it every day,but in reality my efforts were rather sporadic.

Not only that, when I did jump up and down on it Ihad to wonder how on earth Id got to be so unfit


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and wobbly! (yes, I know two kids wont have helped,but even so, this was ridiculous!).

Eventually (miraculously, now I think about it) I

pretty much got back to where I was before, but itwas a long hard slog and I didnt enjoy a single

minute of it.

Then December and Christmas, with all its mincepies, puddings and cake, would come to visit.

Id worked hard all year; I deserved to let go fora while!

That was my excuse for going completely over thetop with all the lovely Christmas eating things.And because they were lovely, I carried on eatingall those comfort things well in to the New Year.

Id always say Id stop and go back on the dietthe Monday after New Years Day, and I did. Thething is, by the Wednesday or Thursday all of those

nice things would be calling me.

Oh what the heck! Its only a few days until nextMonday Ill start again then, and then it means I

can have one final last HURRAH over the weekend

with some REALLY scrummy things to eat!

Monday, back on the diet wagon; Wednesday/Thursday,back off it again. And repeat until about Apriltime when summer loomed and hiding under big coatsand jumpers wasnt going to be a viable disguiseany more.

Month: AprilWeight: LOTS!Waist: Huge!Hips: Enormous!Thighs: Thunderous!


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Time until its warm: Two months max!Action required: DRASTIC!!!

The drastic-action battle plan was well-worn andvery simple:

Do LOTS of cardio (everyone knows that you haveto do lots of running or stepper stuff to get

rid of weight and inches!)

NO lifting weights (because thats what men do)

Live on coffee during the day

Only eat in the evening and have just ONE glassof wine with dinner instead of three (or maybetwo).

I wish I could say I was making this up for comedyeffectbut I cant, its what I did every year assoon as April arrived with the promise of warmerweather.

I felt lousy (but thats the price you have to payright no pain, no gain and all that?), I was

hideous to live with and, going back overphotographs of those times, I didnt actually lookthat great either.

But I did it, on and off, from April through to theend of October and my birthday.

This was the top of the slippery slope back intoChristmas. Nice things to eat for my birthday andwine to celebrate with. November is the first two

childrens birthdays that means cake and thenwere in to December and Christmas would come tostay againuntil the following April.

I did this for 14 YEARS, from 1994 to 2008! Im notstupid, but you really think I would have got

myself under control a little before then.


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April 2009 was different.

In 2008 I had to take drastic action to fit into a

UK size 10 bridesmaid dress that October.

I did fit into it but the day before the wedding,at the batchelorettes day, all diets werecancelled and mine stayed cancelled untilApril2009.

But this time I KNEW there had to be a better way.I wanted to look fabulous! I wanted to look andfeel strong not with scary muscles but with

strong pretty arms that other women would die for,and that Id be proud of.

Most of all, I wanted to have a six pack (and apretty one of those too). It had been a goal eversince I bought a pair of very unkind non-stretch

Nike yoga pants that were a UK size 6 to 8 back inthe year 2000.

Why did I want one? Because of everything owning

one represents andanyone who has one looks amazing!Im not afraid to say that I wanted to look amazing if you look amazing then you feel amazing andtell me who doesnt want to FEEL amazing?!

SO I knew what I wanted, but I really had no cluehow to get it. The previous year August 2008 to

be more precise, when I was in drastic-action modeto get into that bridesmaid dress Id asked myfriend Google about the quickest way to get a six

pack.

I got lots of answers, some of them were trulyweird, but a body building guy called Tom Venutoseemed to know what he was talking about.


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The problem was, he said it took time and hard workand the wedding was in October. Time was somethingI didnt have so I moved on, but not before Isigned up for his free newsletter.

On 19 April 2009 a newsletter from Tom arrived inmy inbox titled The most effective motivation

technique of all?

Now I hadnt opened any of Toms newsletters in

months, they just got binned (sorry Tom!), but thetitle of this one caught my eye so it didnt getdeleted; three days later I eventually opened it.

I read it, I clicked the link at the bottom thattook me to more information; I read that too.Properly. All of it.

About half way down the page there was a YouTubevideo that showed a guys amazing 84-daytransformation in 48 seconds I watched it. Iwatched it again. And again.

I abandoned work for the day and carried on readingmore and more about this fat to FIT guy, Adam

Waters, and how hed made his amazingtransformation.

Mid afternoon; I was done reading, had discoveredthat an 84-day transformation contest was about tostart; now it was decision time.

Could I do it too?

Could I REALLY do it and get the body Id alwaysdreamt of having slim AND toned not just slim?

AND done the right way in just 12 weeks?

There was only one way to find out!


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These were my official entry photos on April 272009 Day One.

I wont be winning any sexy awards with those, butthey document how I looked on that day weighing in

at 73.18kgs (161lbs), a UK dress size 14/16 andwith body fat measuring 34.5%.

During those 84 days I learned a LOT about

everything!

I learned a lot about training, about propernutrition and saw very clearly, for the first time,how Id been getting everything SO very badly wrongfor 14 years.

I also learned a lot about myself; rediscoveredsome of the me I thought Id lost forever, founda new side to me too and I LIKED her!


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These were my official final entry photos on July19 2009 Day Eighty Four.

I was placed in the top 10 finalists but didnt winthe contest.

I LOST things:

14.22kgs (31lbs)

15.5% body fat

50.25 inches

I GAINED things:

Confidence to be ME again

Trust, in myself

I got my life back I felt AMAZING!


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Who knew that signing up for that newsletter wouldprove to be the moment which would ultimately leadto my life changing forever, in more ways than I

could ever possibly have imagined!

I didnt really train much at all between Septemberand November 2009. I was looking ok! I didnt needto train as much any more; I was a finalist! I was

now immune!

How incredibly arrogant and misguided, but thats

the truth of it. I was also allowing thingshappening in my life at the time to take over andslowly, but very surely, I started slipping

backwards.

Christmas was also beginning to tap on the doorwanting to be let in

I did win in many otherways though and flew to

New York that summerwhere I met Adam - theamazing 84 days in 48seconds transformationguy and organiser of that

original contest (I willalways owe him a deepdebt of gratitude for

putting everythingtogether).

I also met Tom Venuto anddid some photographicwork with, both, him and

Adam in the gym.


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They say things come in to your life at just theright time, when you need them most. That wascertainly the case with the original 84-day contestand so it was, again, with Tom Venutos very first

50-Day Holiday Challenge.

The Challenge: look better after the Christmasholiday season than you did at the beginning.

PERFECT! This was exactly what I needed I WAS IN!

Day One, for me, was 25 November 2009 and ran rightthrough the Christmas silly season until 13 January2010

These are my official before and after entry photosfor the 50-Day Holiday Challenge.


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I won the title

MOST RIPPED 2009out of ALL theentries, both

male and female;something Imrather proud of.


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So who am I? And what do I know?

My name is Sarah Macdonald.

Im a recovering professional yo-yo

dieter and Im going to tell you the

10 ThingsYouAbsolutely MUST Know

To Get From

HERE to HERE!

Turn the page and lets get going


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The FIRST thing you absolutely MUST know

Your reason WHY!

Some men have thousands of reasons why they cannot

do what they want to; all they need is one reason

why they can ~ Willis Witney

I know it sounds obvious and youre probablyrunning through dozens of reasons in your mind

right now

To look good for the summer

To fit into a special outfit in time for animportant event or function

Because you saw some pictures of yourself onthe beach during your last summer holiday

Because someone suggested you were, maybe,carrying a few extra pounds

But there are reasons why and then there are

REASONS WHY!

You absolutely MUST figure out the STRONGEST, andmost POWERFUL, REASON WHY you want to STOP livingand looking the way you are now and swap it for acompletely new one.

Because the stronger your reasons are the more

youll have to hang on to when things get tough which they will; when you dont feel like training which you sometimes wont, and when you dontfeel like eating properly which, again, yousometimes wont.


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Prior to April 2009 my reasons why were rubbish,its no wonder my size and weight bounced up anddown like the proverbial yo-yo for 14 years!

All I was aiming for was to look good in a pair ofshorts during the summer.

There was no goal for the winter months; I could dowhat I liked during those because, in the UK, youreally dont want to be wearing shorts in the

winter!

The bridesmaid dress in 2008 is another example.

I was a UK size 14 when a size 10 was ordered forme in February (I would have gone for an 8 butfigured that was really pushing my luck!).

It arrived at the end of March; the wedding was on4 October, which gave me six months to get my

backside small enough to be able to sit down in it.

The thought of getting to October and NOT beingable to fit into it, was a very unpleasant one. But

WHAT IF I couldnt do it?

What if I didnt do it? What if I ran out of time?*panic*

I came up with a backup plan hideous fat-sucking-in pants! *genius*

If it came down to the wire I would deploy thesebad boys and all would be well in the land of thebridesmaid.

The dress was long and the material was quite thickso no one would ever know; brilliant, and ratherexpensive too I discovered.


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This time there was more. I was tired of who Id

become the fat girl who was sometimes skinny, butmainly fat.

Id managed to lose myself somewhere along the line;I used to be full of life and energy; sparkly and

bright, and excited about what the future mightbring.

But now I just felt dull and lifeless. No one wasreally listening to me, if I mentioned how I was

feeling I was told, Nooo! You look fine; you just

need more sleep thats all.

I was drowning in my own life; I HAD to dosomething, the alternative doing nothing and

carrying on as I was filled me with fear.

I did fit into the dress andI didnt need the hideousfat-sucking pants; hurrah!

But as soon as the weddingwas over I went straight backto my winter eating habitsand by New Year I was well on

my way back to being a fatsize 16 again.

You see, my reason why wasenough to make sure Iachieved my goal. But it was

shortsighted and had a finiteend with nothing in placeafterwards, leaving me

nowhere to go other thanbackwards.

Things were different inApril 2009.


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My eventual reasons why for both challenges hadnothing to do with shorts or the summertime.

They were SO strong they allowed me to keep focused

on WHY I was doing what I was doing, no matter what.

They gave me the strength, and courage, to CARRY ONwhen events, or people, threatened to derail me ortold me I was just being silly and selfish.

If Id just been in it for the shorts again, Iwouldnt be writing this now. Id still be lost

You absolutely MUST know your reason(s)why

They absolutely MUST be strong andpowerful, just because isnt going to

be good enough

You absolutely MUST be honest withyourself, even if its difficult and

painful

YOU ABSOLUTELY MUST HAVE

POWERFUL REASONS WHY


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The SECOND thing you absolutely MUST know

You MUST have SELF BELIEF!

Self is the only prison that can ever

bind the soul

From Henry Van Dykes The Prison and the Angel

Could I do it too? Could I REALLY do what otherpeople had done? Turn my life around and completely

change my appearance in just 12 weeks?

I can be impulsive and rather impatient, but withquestions like this I tend to be fairly considered.

It took me two days to make the decision to enter I already knew I had to do something; I just wanted

to be sure that this was the way for me to do it.

But by the time I submitted those very first Day

One contest photos on 27 April 2009, there was NOdoubt in my mind that in 84 days time I was goingto look like a different person.

The could I do it too? question was GONE!

My self-belief never wavered; in fact, as each daypassed, and I completed everything I had to do, itgot stronger and stronger.

If you dont believe in yourself and your abilitiesthen your only option is to believe what otherstell you, and those things usually sound somethinglike this...

Oh those transformation things never work for

normal people like you


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Most of those before and after pictures are faked

AND the people are actors

Just forget it for tonight, come to the pub and

lets get a takeaway on the way home

I dont know why youre wasting your time with all

that exercise and dieting, you know you never stick

to anything like that and will be back on the

biscuits by the weekend!

Oh, well that settles it then, theres really nopoint in carrying on (or getting started, if they

get to you early enough) you might as well quit.

I heard every single one of those lines, on morethan several occasions. I get told similar thingsnow, just different variations of them.

If I hadnt clung on to self belief for dear life,and listened to those of others instead, Id still

be the desperately unhappy fat girl in the pictures.

I wouldnt have gone to New York, I wouldnt havegone on to become Most Ripped 2009and I wouldnthave the life I have now.

Id be exactly where I was before; THAT is a veryscary thought.

You absolutely MUST have self belief

There MUST be no doubt in your mind thatyou CAN, and WILL, achieve your goals,

whatever they may be

YOU ABSOLUTELY MUST HAVE SELF BELIEF!


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The THIRD thing you absolutely MUST know

You MUST be COMMITTED!

Losers make promises they often break. Winnersmake commitments they always keep ~ Denis Waitley

So youve figured out your BIG reasons why and youbelieve you can do it. Great! Now you need to

commit to doing it.

Because its all very well to have thought about,and decided, why you want to make the necessarychanges, but at some point you actually need toSTART. And once youve started you absolutely MUST

NOT stop!

Look in your diary and choose a date when youre

going to start.

Theres no right or wrong, its just IMPORTANT thatyou decide the date youre going to start on.

Then you get a red pen and write down, as the entry

for that day in your diary or on your calendar -whatever, that you GOT STARTED.

THIS was the day you started to make the changes

that would turn things around.

Notice youre writing in the past tense; I GOTstarted rather than I WILL GET started.

By writing it as a past event, your mind willalready have seen you doing the 10 things you


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absolutely MUST do. As far as your subconscious isconcerned youll already have successfullycompleted Day One.

The effect of this is an interesting one.

Youve decided on your day to start; youve writtenin your diary that youve ALREADY done it. Whenthat day comes, youre going to find it much hardernot to follow through and get started!

This little technique is very subtle and simple,its also incredibly powerful; underestimate it atyour peril.

Now, lets not dress things up and tell you thatonce you get started its going to be a breeze,

because its not.

To dramatically change your appearance in a healthyway AND a relatively short space of time (and letsface it were not talking years here; were talking

weeks!) youre going to have to work hard.

Theres no getting around it and the sooner youstop trying to the better.

You will have to put in, both, mental and physical

effort every single day and I can absolutelypromise you this there will be days when you justDONT WANT TO.

These are the times when you need to get tough withyourself and remember every single reason why youwant to do this.

YOU made the decision that enough was enough! YOU

decided you were going to do something about the

way you look and YOU COMMITTED to do doing it!


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No one forced you now stop making excuses, get

off your BACKSIDE and do what YOU said you were

going to do!

I tell you, if I had a pound for the number oftimes Ive said that to myself, Id be laughing allthe way to the bank right now.

It took a very serious conversation with myselfabout commitment and remembering what I was doingand WHY I was doing it.

And you know, once I was on my way it was ok incredibly cold, but ok.

During Toms 50-day HolidayChallenge, the UK was

experiencing some of theworst weather in over acentury.

Do you think I leapt out ofbed, in the dark, everysingle morning saying,

WAHOO! I just cant WAIT

to get out there and walk

the two and a half miles to

the gym in the howling wind

and snow, train for an

hour, then walk all the way

back again!

I mean really, whod want

sunshine when you can have

frostbite instead!


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You absolutely MUST commit to actuallygetting started.

You absolutely MUST commit to seeing this

through, no matter what.

When youve started, you absolutely MUSTNOT stop until youve reached your goal.

YOU ABSOLUTELY MUST BE COMMITED


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The FOURTH thing you absolutely MUST know

Be VISUAL!

"What the mind can conceive and believe,

it can achieve." ~ Napoleon Hill

This ones fun yes, you are ALLOWED to have funwhilst doing all these things!

There are lots of things you can do here you can

do some, I recommend you do them all.

1) Find a picture of the body youd like to have,and aspire to achieving, and put your head on it!

I did this at the beginning of the 50-day HolidayChallenge and I set that final picture to be thewallpaper on my desktop computer, the wallpaper on

my laptop, the wallpaper on my mobile phone.

I printed it off and put it in a frame! I stuck iton the fridge; I had copies of that image all overthe place.

Having a visual reminder of what I was chasing, notjust a mental image, and seeing it all day, everyday kept all my goals and reasons why uppermost in

my mind.

Ive often been told, You attract what you thinkabout most, and its true.

So it makes sense to attract the things you want,

right? Rather than the things you dont!


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This was the visualisation image I came up with forToms Holiday Challenge.

I lived, breathed and ate this picture for those 50days and I think we can safely say it was aneffective tool that helped me achieve my goals,dont you?

2) Get a HUGE piece of card and sit down with apile of magazines, or images youve found and


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Quite; so just do it, take three photographs ofyourself (front, side and back) and take a goodhard look at the reality of your physical situation.

No you CANT just do it looking in the mirror,trust me its not the same!

4) Use clothes that you cant fit in to anymore asa visual guide to your progress.

Do you remember those very unkind, very small, non-stretch Nike pants I bought, even though there was

NO chance Id be able to fit into them at the time?

Being able to see a top get looser week by week ortrousers creep higher and higher up your legs,until ONE day they fit, is a very rewarding way tosee yourself heading in the right direction.


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Get whatever your thing is out of the cupboardand put it on as best you can take a photographof how it fits every week.

You absolutely MUST take photographs ofyourself the way you look when you start

(and preferably not wearing much!)

You absolutely MUST take photographs of

yourself on a regular basis (once a week

at least), so you can visually see your

progress.

YOU ABSOLUTELY MUST BE VISUAL!


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The FIFTH thing you absolutely MUST know

You MUST be ORGANISED!

If you fail to plan, you are planning to fail.

Benjamin Franklin

Life is busy!

Theres always a lot to do and its very easy for

things to get forgotten, or pushed to the back ofthe queue, if youre not organised.

I am a list person; I love them, and without a listto work from I am far less effective than I am withone.

We all have 24 hours in each day; theres no secretbutton that slows time down for some of us, whilst

the rest of the world carries on at normal speed.

The only difference is how efficient you are withyour time.

Now, if youre serious about changing your

lifestyle so that YOU can have your very own fromHere to HERE! triumph, then you absolutely MUST

become ruthless in your organisation.

I write my plan (my list) on my iPhone or Isometimes use good old fashioned paper and pen.

Its not important what you use to write it on,its just important that you DO it.

I divide the day up into 15 minutes intervals andthen I decide what Im going to do and when. Simple!


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With that list in place I know exactly what I needto do and when. Without it, Id be running aroundin circles not knowing what to do first!

If you want to achieve your own from here toHERE! then you absolutely MUST NOT leave anythingto chance.

You need to know WHAT youre going to do, you need

to know WHEN youre going to do it, and you need toknow WHERE youre going to do it.

You need to know WHAT youre going to eat, WHEN

youre going to eat it and WHERE youre going toeat it.

You need to know these things EVERY. SINGLE. DAY.

We all have more time than we think we do; thetrick is to be efficient with it, and beingorganised, with a plan of action each day, is the

best way to achieve that.

You absolutely MUST be ORGANISED and PLANAHEAD

You absolutely MUST know what you aregoing to be doing when, where and how.

ever they may be

You absolutely MUST NOT leave anything to

chance.

YOU ABSOLUTELY MUST BE ORGANISED!


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The SIXTH thing you absolutely MUST know

You MUST have the RIGHT NUTRITION!

Those who think they have no time for healthy

eating, will sooner or later have to find

time for illness. Edward Stanley

Most of your success will depend on your diet. Yousimply CANNOT eat too much, or eat badly, andexpect to make up for it by training hard. It

doesnt work like that.

I drive a petrol car; if I went to the petrolstation now and filled up the tank with diesel,instead of unleaded, it wouldnt take long forthings to start going wrong.

The engine wouldnt be very happy at all; its notdesigned to run on the wrong fuel and whilst itwould try its best for a while, it would eventually

fail and need to be fixed.

We arent designed to run on fast, or processed,food, sweets, cakes, chocolate and all their other

partners in nutrition crime.

You absolutely MUST get your head out of the cookiejar and fast food menus!

The body is a complex machine. It needs the right

type of fuel to be able to run at maximumefficiency, and be well oiled too (with water, notCokenot even Coke Zero; NO!)in addition to proper,and regular, maintenance.

Quantity of fuel is another factor.


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Put too much fuel in your car and your tank willoverflow. Dont put enough in and youll keeprunning out!

You must have the right balance of the right food,in the right quantities at the right times.

Its no good drastically cutting calories yourbody will panic and shut your metabolism down.

Youll feel lousy, will end up ravenous, then eatanything you can lay your hands on and end up

putting ON weight, because your metabolism has beenslowed right down to protect you from starvation.

Then youll say its no good, you knew you couldntdo it, diets never work for you along with all theother excuses you can think of.

OR, youll find new resolve and drop your caloriesLOWER still, to get rid of the weight you put onwhen you fell off the wagon because you were so

hungry! And so it goes on.

People always assume I dont eat very much; inreality I consume a considerable amount of caloriesfor my size (almost 3,000 a day has not beenuncommon!).

I dont have very high levels of body fat, I have alot of lean muscle and, because my diet is right,

my metabolism burns along at a furious rate.

Remember, you cannot out-train a bad diet so youMUST make sure you get your head right when it

comes to your nutrition.


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You absolutely MUST get your head out ofthe fast food and takeaway menus

You absolutely MUST eat and drink the

right things.

You absolutely MUST eat and drink the

right quantities of them.

YOU ABSOLUTELY MUST HAVE THE

RIGHT NUTRITION!


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The SEVENTH thing you absolutely MUST know

You MUST do the RIGHT TRAINING!

I hated every minute of training, but I said,

"Don't quit. Suffer now and live the rest of yourlife as a champion." ~ Muhammad Ali

There is no one-size-fits-all training programme.

A body builder cannott train in the same way as a

marathon runner and hope to win the nextChampionship title.

And vice versa, the marathon runner cannot trainlike the body builder then expect to run 24.6 milesin three hours.

You absolutely MUST train for the results you wantto achieve.

Dont do enough of the right things, or do too muchof the wrong things, and youll be wasting yourtime.

Then you wont see the results you want, youll getfrustrated; youll quit.

Too many reps, not enough reps, not enough weight;too much cardio, not enough cardio, not enough rest,too much rest; steady state cardio, high intensity

interval training, MAX interval training!

ALL of these things will have an impact on yourresults depending on your goals.


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In addition to this, you absolutely MUST make sureyou train with the correct form.

Lift weights incorrectly and the potential for very

serious injury is very high.

You absolutely MUST do the right trainingfor whatever it is youre looking to

achieve

You absolutely MUST make sure you train

with the correct form

YOU ABSOLUTELY MUST DO

THE RIGHT TRAINING!


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The EIGTH thing you absolutely MUST know

You MUST TELL EVERYONE!

Keep your fears to yourself, but share your

courage with others. ~ Robert Louis Stevenson

I understand why you would want to keep your

intentions a secret, but DONT!

The very reasons why you dont want to tell are

exactly why you MUST.

Tell everyone youre going to turn your life around,and that within a certain number of weeks youregoing to look very different.

Tell them what youre going to do and that youwont be going to doing a lot of the things youusually do going to the pub, eating takeaways or

crisps, sweets and chocolate.

Their response will either be positive or negative it doesnt matter which, its just important youtell them what youre going to do.

Now you have two choices

1) follow through with what youve said youregoing to do and prove all the doubters wrong

2) dont follow through with your commitment andend up feeling like a loser, with those whosaid you couldnt do it telling you so.


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If you just keep your plans to yourself the onlyperson wholl know you didnt do it is you.

Either way, your self-esteem will take another

battering and it will be even harder next timeifthere even IS a next time.

You absolutely MUST face the fear andtell everyone what youre doing

You absolutely MUST make sure you DO IT,

so no one can say to you they knew you

wouldnt be able to

YOU ABSOLUTELY MUST TELL EVERYONE!


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The NINTH thing you absolutely MUST know

You MUST keep RECORDS!

I have always wanted to be somebody, but I see nowI should have been more specific ~ Lily Tomlin

I can tell you exactly what training I did today,how many reps I did, what weight I lifted, when Istarted doing it and how long it all took me.

I can give you all of those details for everychallenge day Ive completed.

I can give you every body stat, and weightmeasurement, for every challenge week Ivecompleted.

I can tell you how many calories I ate on any given

day and which foods, and in what quantities, theycame from.

I know all of these things because I kept records.

If you dont keep records of what youre doing, how

will you know whats working and whats not?

How will you know when, and what, to change so youkeep making forward progress?

If you want to know how many miles to the gallon

your car is doing, you keep records of how muchfuel you put in and how many miles you do.


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If you want to make physical changes then you needto know exactly what youre doing, how often youredoing it and what results thats producing.

Put all of this data together, with yourphotographic records, and youll very quickly seehow youre getting on, and whether or not you needto make any adjustments.

One more thing, your records absolutely must be

accurate.

Theres no point pulling the tape measure tighterand tighter each week, to make you feel as if

youre making progress if youre not.

If youre not moving in the right direction,something is wrong and you need know why.

You cant do this without accurate and detailedrecords.

You absolutely MUST keep a record ofeverything youre doing

You absolutely CANNOT hope to know ifyoure on the right track if you dont

You absolutely MUST make sure they are

accurate and honest

YOU ABSOLUTELY MUST KEEP RECORDS!


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The TENTH thing you absolutely MUST know

You MUST be COMPLIANT

with ALL OF THESE THINGS!

I am often asked, How did you do it? What was your

secret?!

There is no secret. Theres no magic in what Ivedone, no special tricks and no silver bullets.

All I did were the 10 things you now absolutelyknow, and I did/do them consistently every day.

Why? Because people who knew what I needed to doTOLD ME TO! For once in my life I just did as I wastold.

I didnt try to second guess anything, or tweakthings a little here and there to see if I couldntspeed things up a bit.

Ill say it again, because I think its worthrepeating: I trusted in the people who knew morethan me and I DID AS I WAS TOLD.

These 10 things fit together like pieces of apuzzle and make a complete picture. Miss one out

and the how to get from where you are now to whereyou want to be will always remain a puzzle to you.

THESE ARE THE 10 THINGS YOUABSOLUTELY MUST KNOW!


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10 things you absolutely must know mac

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