BCW Nutrition Courses


“If you want to make changes to your body, you will have to make changes to your behaviour”

Getting clear, getting real

Clarity is essential in change.

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at. Do you know your current weight? Do you know what you want it to be? Do you know your body fat levels? Do you know how many calories you eat on a daily basis? Do you know how much carbohydrate, protein or fat you eat on a daily basis? (Don’t worry, most people don’t know those last couple..but you’ll learn these things on our courses).

Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.

Decide what you’re willing to do right now in order to serve those goals and priorities. Why? Decide how often, and how consistently, and how precisely, you’re willing to do those things.

Decide what you’re not willing to do right now. Why not?

In the above steps, be brutally honest and realistic yet compassionate with yourself.

Now you have your action plan. And you know where you are on the cost-benefit continuum.




8 Week Rapid Fat Loss Transformation™

“Overweight” to “no-longeroverweight”

CLICK HERE to purchase


8 Week Rapid Fat Loss Transformation™ Pack

Orientation week.

My Fitness Pal account and individual calorie totals set up.

Goal Setting Process.

Body Measurement Monitoring.

Mindset Makeover.

Private Facebook Group.

Massive accountability and support.

8 Week Strong & Lean Program™

“no-longeroverweight” to “lean”

CLICK HERE to purchase

8 Week Strong & Lean Program™ Pack

My Fitness Pal account and individual calorie totals set up.

Goal Setting Process.

Body Measurement Monitoring.

Mindset Makeover

Private Facebook Group.

Massive accountability and support.


 The cost of getting lean: Is it really worth the trade-off?

Some parts of this post are from Premier Nutrition

Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health.

Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

Two common misconceptions:

Myth #1: With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2: “Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation. Of course, neither of these are true.

Reality #1: The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2: If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3: However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Here are the two basic principles:

1. If you want to make further changes to your body, you’ll need to make further changes to your behaviors.

2. The leaner you want to get, the more of your behaviors you’ll have to change. What you decide to change, and how much you decide to change it, is up to you. What’s most important here is that you understand what it actually takes to do what you want (or think you want).

What’s a healthy level of body fat, anyway?

First, for the sake of context, let’s take a look at some numbers. Data tell us that most men can be healthy somewhere between 11 to 22% body fat.

For women, its between 22-33%. Right now in the U.S., the average man is about 28% fat, and the average woman is 40% fat. In other words, the average adult in the U.S. (and throughout most of the West) is carrying a lot of excess body fat. Unhealthy levels of body fat.

Getting the process started

The good news is that it’s not that hard to go from over-fat to the higher end of “normal”. You can do it with a few relatively small, easy-to-implement changes.

For instance: drinking less soda or alcohol each day not overeating desserts and fast foods (instead, just eating them in reasonable amounts) taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range. Cool!

Now of course, not every change will feel simple, small, or easy. Especially when you start out. You’ll need to put a little extra effort and energy into making those changes happen every day.

Nevertheless, if the changes are small enough, and you practice them consistently, you’ll probably find that eventually they’re just part of your regular routine. In fact, one day in the future, you might even say, “I just don’t feel like myself without my daily walk!”

“Overweight” to “no-longeroverweight” to “lean”

Suppose you’ve made a few changes like this. Maybe you pack an apple in your lunch instead of apple juice. Or you include a salad with dinner, or you stick to one or two drinks with friends. And you’re feeling good! Your knees have stopped hurting, plus your pants now button comfortably.

Now you’re somewhere in the zone of “a little extra padding, but not too bad”. You’re more mobile, healthier, and high-fiving yourself.

What’s the next step? Well, if you’re a man who wants to reduce body fat from 18% to 14%, or a woman who wants to go from 28% to 24%, you’ll need to make some bigger changes.

You’ll need to invest more time, energy, and effort. You’ll need to plan more. And you’ll also have to make some trade-offs.

From “lean” to “leaner”

If you’re a man and you want to go from say 14% to 10% body fat, or you’re a woman and you want to go from 24% body fat to 20%, it’s all a question of doing more…and less.

You’ll probably need to do more stuff, such as: get more exercise and daily-life movement, and perhaps make that exercise more intense eating more vegetables and lean protein choosing more whole foods doing more meal planning getting serious about rest and recovery learning your physical hunger and fullness cues

You’ll probably need to do less stuff, such as: drinking less alcohol and other high-calorie beverages eating less processed foods not eating when you’re not physically hungry

And you’ll need to make these small changes consistently, over a period of time. Many folks will decide that these changes are worth making. They want to look and feel better, get a good night’s sleep, get off medications, and so forth.

So they’re ready to compromise. Other folks will decide that they’re not yet ready to make more adjustments. And that’s fine too. The most important thing is that you realize: In order to change… you have to change.

What to do next

1. Take the long view

Whatever change you want to make, remember: It will take time. Eating one big, rich meal won’t make you wake up overweight. Fasting for 24 hours won’t give you six-pack abs. A simple plan followed consistently is better than a complex plan followed intermittently.

2. Review what’s involved

To reduce your body fat from unhealthy to healthy levels. You only need to make a few changes, and follow them about 80% of the time.

To go from normal to reasonably lean You need a few more changes, and a bit more consistency. Now you might need to eat protein and veggies at every meal, and get 7+ hours of sleep 85% of the time.

To go from lean to very lean You’ll have to put in more time and more effort. Plus, you’ll need to follow your plan even more consistently — with almost obsessive accuracy. This means adding a few more habits, such as monitoring fat and carbohydrate intake, and exercising at least 5 hours per week 95% of the time. For instance, if you eat 4 meals per day, in any given month you’ll need to ensure that 114 of your 120 precisely calibrated meals are perfectly executed, in order to achieve your desired level of leanness. That’s a serious commitment right there.

3. Get clarity on what YOU want

Review the “getting clear, getting real” list. What matters to YOU? What are YOU willing to do… or not? Why? There’s no right answer.

What’s most important is that you understand what it takes to get a certain outcome. And now YOU have the power to choose. Healthy, athletically lean, or super lean: It all depends on your priorities and goals. Now you can make the decisions — and get the body you really need, while still living the life you want.


Good luck!!


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