The Weight Loss Engineer

OK — so I have been working on my Goals for the contest.  (recall that Scott has launched a new challenge — a transformation contest).

Need to achieve these goals in the next 84 days.  I meet up with Scott at NAMS in 94 days.

FatLossQuickie Fitness Goal:

This is the easy one.  My goal is to lose weight.  This is a 12 week challenge, and a safe but agressive rate of weightloss is 2 pounds per week — that would be 24 pounds.  But, I know I will lose water weight immediately.  So, my goal is to lose 30 pounds:

• First 21 days:  lose 9 pounds
• Second 21 days:  lose 8 pounds
• Third 21 days: lose 7 pounds
• Fourth 21 days: lose 6 pounds

Total weightloss:  30 pounds

How will I do this?   Eat less (and much better) and move more.  Many many details to follow — but you can bet that Scott’s FLQ is part of the plan.

FatLossQuickie Business Goal

An obvious goal would be to make more money — but I need to go on a diet here as well.  I have so many unfinished projects.  I need to focus on a few and complete them.  I need to take another look at my MasonWorld brand and develop a plan for the next 3 years.  I need to identify the 3 critical projects and focus on increased revenue for those projects.

• First 21 days:  Document a “new business plan with mindmaps” and increase revenue from 3 projects 10%
• Second 21 days:  Finish/Outsource/Kill/Sell/Backburner non-critical projects and increase revenue from 3 projects 25%
• Third 21 days:  Increase revenue from 3 projects 50%
• Fourth 21 days:   Increase revenue from 3 projects another 100%

Increased business revenue total

New Revenue = Current Revenue * 110% * 125% * 150% * 200% =  a 4X increase in revenue on the three selected projects.  Wow.

FatLossQuickie Home Goal

This is the hardest one for me.  Not because I don’t have lots of goals, but because they are hard to measure.

For this goal, I have decided to have the goal of  spending more time focused on “family stuff”  The way that I want to get at this is by getting more organized and using that as a way to ‘take care of business” around the house.  I want to develop a new habit of spending time daily identifying things that I can do to make my family stronger.

What I am fighting is the tendency that I have to ‘forget” about stuff that is important to my family — or failing to recognize things that I could have done proactively to impact them in a positive way.

To do this, I will maintain a GTD-style list of family tasks/projects and commit the habit of reviewing this list every night.  Very simple.  Keeping this in front of me will prevent all my attention and mind power being focused on my internet business or day job (a common problem).

• First 21 days:  Spend ten minutes every night “building a list” of family-related tasks and opportunities.  Miss fewer than 7 days doing this.
• Second 21 days:  Spend 15 minutes every night “working my list” of family-related tasks and opportunities.  Miss fewer than 5 days doing this.
• Third 21 days:  Spend 20 minutes every night “working my list” of family-related tasks and opportunities.  Miss fewer than 3 days doing this.
• Fourth 21 days:   Work my list 30 minutes every day.

OK — these are my goals for the challenge.
To keep up with this, I plan to do a daily checklist with a simple score.  I will publishe that tomorrow.
Thanks,
Mark

Well, time to get serious.  I have not done a great job posting about my progress with Fat Loss Quickie — so I am rededicating myself to participation.  Scott has launched a new challenge — a transformation contest.

The contest is an “84 day” challenge comprised of 4 21 days stages.  The idea it that you can focus on a 21 day goal — and stack up your 21-day goals to get to a much bigger result.

Scott is requiring balance — the transformation needs to include a health, business, and family goal.

So, my first task is to define my goals.  The contest starts today — to time to get to work.

I already know my fitness goals and approach — but I have not thought about weight loss.

So — off to do some work and I will post my goals here (along with day one progress) later today.

Thanks,
Mark

Great day today.  I just finished my first Fat Loss Quickie workout.  Wow!  What a rush.  I went to Target today and got a couple of dumbells and an exercise ball.  Scotts style is highly motivating and the time just flew by.  Exercises were not technically difficult, but I could sure feel the burn.  Woo hoo, I am off and running.

The day one material included a 10 minute strength workout video, 10 minute cardio video, and a motivational audio.  The audio was unexpected and really cool.

Off to a great start so far.

Working on eating better on day one too.  Two salads today with grilled chicken and some “light” dressing.  Was not the best dressing choice, but it is a start.  No trips to the candy machine today either.

Also, scheduled an assessment with a personal trainer to get some measurements (including body fat percent) so I will know where we are starting from.

See you tomorrow.

Mark

I will be using this blog for the remainder of the year to record my weight loss journey between now and Christmas.  I am starting by getting on board with Nicole Dean and taking the Fat Loss Quickie challenge.  More on that later today.  I’ll be setting up a twitter ID so you can follow along.

Nicole is already a day ahead of me, so I had better get busy.  Talk to you later.