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High Performance Vegan Letters

Struggling To Drop Pounds and Tone Up? Use This Checklist:

Published about 1 month ago • 4 min read

Struggling To Drop Pounds and Tone Up? Use This Checklist:

Date: April 16th, 2024

Read on: veganfitnessredefined.com

Want to share this issue of High-Performance Vegan Letters with a friend or family member via text, social media, or email?

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https://www.veganfitnessredefined.com/newsletter-1


Over the past 10 years, I’ve worked with 100’s of humans in-person and online.

Coaching others in their health and fitness has taught me several things, but one in particular:

Each of us is unique.

Yet, there’s also similarities we have with each other.

One of those similarities?

Wanting to see faster results.

It’s a core human desire to want to go faster.

Yet, in health, there’s certain requirements that need to be in place if you want to see faster results.

If you don’t take ownership for your behaviors, you’ll be forever stuck wanting results, never seeing the light at the end of the tunnel.

Disclaimer:

If you aren't regularly taking action on your health behaviors, take ownership of this first before getting upset at your rate of results.

Let’s dive into the rate of results and your high performance vegan checklist:

#1.) What kind of physical changes should you be seeing?

The number of weeks/months you've dedicated to your health will determine the changes you can expect to see.

*8 weeks is a solid reference point to start with.

  • Leaner body
  • Body fat dropping
  • Strength increases
  • Clothes fitting better
  • Increased energy
  • Clearer mind
  • Better sleep
  • Along with more positive changes…

If not - no worries.

Here’s a quick checklist if your results have been slow:

High-Performance Vegan Checklist:

  • Have I stayed within my caloric budget 80% of the week?
  • Have I consistently tracked my food for 5 days a week for the past 8 weeks with 80-90% accuracy?
  • Have I lifted weights at least 3 days a week, training hard and lifting heavy, for the past 8 weeks, completing at least 80% of my workouts?
  • Have I slept 7-9 hours per night for the past 8 weeks and given my body a chance to recover?
  • Have I effectively released my stress without holding onto it for the past 8 weeks?
  • Have I walked at least 8,000 steps daily for the past 8 weeks? (*if you started with high activity, have you increased your steps)
  • Have I stayed hydrated and drank at least ½ of my body weight in ounces per day for the past 8 weeks?
  • Have I prioritized eating fruits, vegetables, and whole foods at least 80% of the time for the past 8 weeks?
  • Have I completed at least 2 weekly cardio workouts lasting at 10-20 minutes per session for the past 8 weeks?

Bonus Step:

Have I stayed coachable and reached out for support over the past 8 weeks?

It's easy to hide when we feel stuck in a situation.

Having support, guidance, and mentorship has been the difference maker for me in my health.

Especially when I’ve been stuck countless times over the past decade.

It’s been a reminder for me that no matter how much I ‘know’, I can still get stuck.

The goal isn’t perfection here.

It’s consistency.

If you’ve been seeing slow results with your body composition, muscle growth, sports performance, or weight loss, review the checklist and BE HONEST with yourself.

The more you can raise awareness of areas that need improvement, the faster you’ll see results as you move forward.

Honesty is a trait of all successful people.

While hiding and feeling bad for ourselves can happen, staying there gets us stuck.

Stay connected. Ask for support.

Success is inevitable when you stay coachable.

#2.) Use the 111 standard weekly

One standard we teach inside our Accelerator 2.0 Program?

Have a weekly results standard.

If you don't track your results regularly (and take action), it's easy to become frustrated.

What you track becomes real.

When you get consistent data each week, this paints a picture.

If you’re well-versed in reading data, this goes a long way.

This will help you avoid making hasty decisions or hitting unexpected yet predictable pitfalls that are emerging.

Here’s the 111 results standard we teach:

1 - weekly track your body weight (first thing in the morning, same time every week, before you eat and drink)

1 - weekly track your body measurements (first thing in the morning, same time every week, before you eat and drink)

*Track hips, waist, thighs, and chest.

1 - weekly track your progress photos (front, side, back; in underwear or bikini, good lighting, clear background, and use the same place each week; first thing in the morning, same time every week, before you eat and drink)

On average, it takes 6+ data points to make an informed decision.

Just weighing yourself once every couple of weeks, or even a couple times per week, isn’t enough.

It will drive you nuts.

The emotional strain isn’t worth it.

What works better?

Get more data points.

Be neutral and detached.

Think more like a scientist.

Every true scientist is curious. Open-minded. And in a state of wonder.

Picture approaching your health with curiosity and treating it like a science experiment, rather than adopting an all-or-nothing mentality.

I promise you'll have a much better time.

Plus, much lower levels of stress.

One caveat?

If you haven’t been consistent with your behaviors and actions, tracking your results can be redundant (since it will only make you feel bad).

Track your results AND your behaviors.

Both of them go hand in hand.

Focus on the behaviors first, then let the results follow.

- Gabriel


Whenever you're ready, there are three ways I can help you:

#1 Join our free high-performance fitness FB group to get access to dozens of free live trainings recorded, plus a tight-knit group of leaders who want to become healthy role models.

#2 Are you a high achiever who wants to be lean, strong, and lead by example? Apply for private 1:1 coaching and get in the best shape of your life (2-week waiting list).

#3 Want to fuel your fitness curiosity and follow along with the latest findings, insights, and evidence-based practices? Let's be friends on Facebook and Instagram. :)

(feel free to DM me anytime - I love connecting with new friends worldwide).

Gabriel's Recommendation Zone

Every week, I get asked about which supplements I use. Vimergy has been my secret for the past three years. Nearly every human is deficient in some vitamin or mineral (particularly B12, Zinc, and Vitamin C). Vimergy protects my family's health every day. Check them out to optimize your health this year. 🙂

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High Performance Vegan Letters

by Gabriel Zhanay

Join the top 1% of plant-based founders, leaders, and creators. Every week, you'll receive practical advice on how to build muscle, get lean, and build a high-performance body that fuels your busy plant-based lifestyle.

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