The Scale Factor Preview

The Scale Factor

Contents

Introduction:          Lose Weight and Gain Control of Your Life ……………………….. i

Part I:                          Factor 1 — Your Thoughts………………………………………………. 1

Chapter 1        The Psychology of Weight Loss………………………………………… 5

Chapter 2        A Motivating Image……………………………………………………….. 15

Chapter 3        Make Your Goal a Reality……………………………………………….. 21

Chapter 4        Your 90-Day Run………………………………………………………….. 35

Part II:                        Factor 2 — Your Menu………………………………………………….. 43

Chapter 5        A “Growing” Problem……………………………………………………. 47

Chapter 6        Food for Thought: There Is No Quick Fix………………………… 53

Chapter 7        You Are What You Eat…………………………………………………… 61

Chapter 8        The Recipes for Losing Weight……………………………………….. 71

Chapter 9        Planning Your Meals……………………………………………………… 89

Part III:                      Factor 3 — Your Body…………………………………………………… 99

Chapter 10      Questions Before You Start…………………………………………… 105

Chapter 11      Stretch Yourself – Literally…………………………………………… 109

Chapter 12      Move with a Purpose – Cardiovascular Training……………… 117

Chapter 13      Lift Weights to Lose Weight…………………………………………. 125

Chapter 14      Basic Training……………………………………………………………… 133

Summary                   A GREAT Future………………………………………………………… 161

Acknowledgments………………………………………………………………………………….. 165

About the Author ………………………………………………………………………………….. 166

Think GREAT, LLC ………………………………………………………………………………. 167

 

INTRODUCTION

Lose Weight and Gain Control of Your Life
Every day, millions of people receive horrible, depressing, and frustrating news. Cautiously looking down, they take a deep breath and stare at the numbers between their feet. They step off of their scales, then back on a few more times, to make sure it was working correctly. But the numbers are unchanged. What’s the one common denominator these people share? The same look of disappointment.

    • Wouldn’t it be great if your scale stopped being the bearer of bad news?
    • Is it possible for your scale to become a positive factor in your life?
    • Could you actually look forward to stepping on your scale again?
    • Can you lose the weight you need to?

Yes, it absolutely is possible to do all of these. The SCALE Factor will not only show you how to lose weight, it will show you how to keep it off. Losing weight is not easy. If it was, everyone would do it. But losing weight is simple. Unfortunately, most people try to lose weight by focusing only on their bodies. Wait a minute… isn’t that the whole point? Accomplishing your weight-loss goal ends with your body, but it begins with your mind — your thoughts. What you feed you mind is equally as important as what you feed your body. In fact, how you exercise your mind is also as important as how you exercise your muscles. When you fail to harness the power of your thoughts, you fail to use the greatest weight-loss tool you have.

Let’s take a quick look at the typical way that most people approach their weight-loss goals. As the year comes to a close, they think about the shape they are in, and decide to do something about their physical condition. They make the commitment to go into the New Year with a new body. With the best of intentions, a pen and paper in hand, they excitedly write down how much weight they want to lose. At that moment, they have completed one of the world’s most common New Year’s Resolutions — to lose weight. Millions of people set this life-changing resolution every year.

It is always exciting to envision the new body that will be taking shape during the coming year, and thinking about how amazing you will feel. You can even start to picture how fantastic you will look, and how much better your clothes will fit. You know that your energy level, self-esteem, and passion for life will be at an all-time high. What a great resolution this is. It is too bad that most people will achieve nothing. Most of these eager folks wrote the same resolution last year, and will probably write it again next year. Why do so many people fail to accomplish something that could be so life-changing? Quite simply, they start off wrong.

How you start a weight loss plan will ultimately dictate how you finish. I know this because I tried to lose weight many times — and failed. I continued to fail until I learned how to harness the power of my thoughts, then combine them with a simple meal plan and a basic exercise routine. The SCALE Factor will teach you how to start with the right thoughts and end with the body you desire.

Like many of you, I did not intend to gain extra weight and get out of shape. As my life began to head in a different direction, so did the meter on my scale. Unfortunately, it was pointing in the wrong direction. For most of my life, I had always been in great shape. I was an active child. I played soccer, basketball, baseball, and was on a swim team. Three weeks after turning eighteen, my active lifestyle took on a whole new meaning as I enlisted in the United States Marine Corps. Boot camp was 90 days of intense training, packed with physical and mental challenges that kept me in peak shape.

As reveille blared across the base, four intense drill instructors woke us up each morning before sunrise. Their mission was to transform an undisciplined group of recruits, known as Platoon 1095, into United States Marines. By the time I graduated from boot camp and earned the title of U. S. Marine, I could run for miles, march for hours (with a full backpack and rifle), negotiate any obstacle course, and perform countless calisthenics, especially push-ups. Our transformation took 90 days.

You can accomplish great things in 90 days. Keep that timeframe in mind because we will be discussing it in greater detail later (Chapter 4).

I served in the Marine Corps for four years, and was honorably discharged just after the first Gulf War ended. I was excited to begin my new civilian life and start college. I transitioned from camouflage trousers to blue jeans, and I enjoyed not having to wake up each morning before the sun was out. No longer required to get a haircut every week, or even shave each day, my hair grew over my ears, and I had a permanent 5 o’clock shadow.

There was no one around to tell me what to do anymore, and I had no orders to follow. But there was also no requirements about my appearance. I was no longer required to “fall out” and exercise with my platoon or qualify for my Physical Fitness Test (PFT). I alone, was responsible for keeping myself in shape.

At first, it was easy to maintain my “Marine” physique. I regulary went to the gym, and I even became a certified fitness trainer with the YMCA for a short period. I really enjoyed training my clients and helping them get into the physical shape for which they were striving. I always asked them what their physical fitness goals were, and as you may have guessed, most of them had the same one: to lose weight.

I worked with people who ranged from being slightly out of shape to those who were extremely out of shape. Being in excellent condition, I could never figure out why so many people stopped taking care of themselves. It made no sense to me. Exercising gives you more energy, keeps your mind sharp, and acts as an amazing stress-reliever. Why would people let themselves go?

After graduating from Orange Coast College, in Costa Mesa, California, I was accepted to the University of Southern California. I had been attending USC for about one year when I met the woman of my dreams. Gina was filled with an excitement and enthusiasm about life that was contagious. We met at a restaurant and went on our first date the next night. That was November 17, 1995, and three years later, we would tie the knot.

Ten months after our wedding, Gina threw me an amazing surprise party for my “Big 3-0.” With family and friends, we celebrated into the night without a worry in the world. I was happily married, in the best shape of my life, and my career in the entertainment industry was going strong. Life was great.

I was at work the next day, when Gina received a phone call that would change everything in our lives. She had been diagnosed with cancer: Non­-Hodgkins Lymphoma. We were told that it was very aggressive and they would need to start her chemotherapy treatments right away. She was only twenty-seven.

Things moved from fast to out-of-control and we found ourselves focused primarily on Gina’s survival. She was quickly scheduled for her first “chemo” session and I was given a crash course on being her caregiver. Becoming violently ill was just one of the many side effects from the chemotherapy treatments.

She required constant care to make it through her treatments. To easily administer the chemotherapy, her doctors inserted a Hickman Line into her chest, with part of it extending from her body. Each night, I would clean the exit wound and flush the tube with saline. I also gave her two shots in her legs each day to boost her immune system. As her caregiver, I was not only focused on taking care of her, but I was trying to keep our household running smoothly. I tried to maintain some sense of normalcy.

Gina was unable to continue working and was placed on disability as I struggled to keep up with both my job and my duties as her caregiver. I knew that I would need to leave my career in the entertainment industry and pursue a job that would allow me to have more control of my schedule and earn enough money to support us. But my options were limited.

I eventually found an opportunity in the financial services industry. After passing a series of tests, I was licensed to sell. Of course, I knew very little about financial products and even less about sales. We were experiencing so many challenges, so rapidly, that it was often tough to keep up with them all. Cancer dramatically shook the foundation of our lives. In addition to the drastic effects from her treatments, we started to feel the pinch from our financial struggles.

Over the next few months, Gina’s condition worsened. As she continued to fight for her life, I continued to fight to earn a living. Our lives did not remotely resemble the lives we had just one year earlier as we walked down the aisle together. The chemotherapy caused Gina to become ill at the slightest smell of food, so I stopped cooking meals in our small, 860 square-foot apartment.

Based on my crazy “sales” schedule, I found myself eating on-the-run and grabbing a quick meal wherever I could, usually fast food. It was quick, inexpensive, and kept the smell of food away from Gina.  I was eating later and later in the evening, and exercising had become a thing of the past. Life was moving so fast that I never realized just how out-of-shape I was becoming.  I remember the first time I noticed my weight gain — it is still crystal clear to me.

My mom had stopped by to visit and she brought some pictures that she had recently taken. As I flipped through the photos, one caught my attention. It was a picture of my mom, standing with a guy who slightly resembled me, but this guy was a bit chubby.

I stared at the picture, realizing how much my physique had changed and how out-of-shape I had become. I still thought of myself as a Marine, but my body would never pass inspection. Many months of neglect had taken a toll on my health and appearance. Unhappy thoughts raced through my head. No matter what excuses I thought of, it did not change one fact: that guy was me. I had gained over 40 pounds, in just over a year. I could never understand how people could let themselves go… until I had let myself go.

I went into my bedroom and stared into the mirror. I did not like what I saw. What had happened to me? Where was the Erik I knew? Where was the athletic, energetic, full-of-life person I used to be? I stepped on my scale and did not like the results I saw. Everyone handles their own weight gain differently, but for me, tipping the scale at 216 pounds made me feel embarrassed, disappointed, a bit angry, and thoroughly discouraged.

As a caregiver, I had made the commitment to take care of Gina and our household, but I stopped taking care of myself. Being overweight drastically affected my self-esteem. I was less confident, felt less attractive, and was becoming depressed. I did not feel like I was in control of my life. It is tough to perform at your best when you feel like you are at your worst.

Like many people, I set a New Year’s resolution to lose weight. I started off strong for a few days. But within two weeks, I was back to square one. I tried, unsuccessfully, to re-start my weight-loss plans, but continued to fail. I tried different diets and exercise routines, but I could not get them to click. I knew that specific factors led to my weight gain, and it would be my ability to control these factors that would lead to my weight loss.

By identifying and controlling three important factors, I not only accomplished my weight loss goal, but I exceeded it. I shed 42 pounds in 90 days. I succeeded with my weight loss goal by controlling three factors:

    • My thoughts
    • My menu
    • My body

How would you feel if you could shed your unwanted pounds in the next 90 days? Let me tell you how you would feel. GREAT! Too many people set the goal of losing weight, but never experience the joy of accomplishing it. In 90 days, you will lose weight and achieve a better body by applying the techniques in this book.

The SCALE Factor helped me to discover a new life, without starving myself, or killing myself at the gym. It combines the training principles I learned in the Marine Corps, my experiences as a fitness coach, and my unique goal-setting strategies.

The SCALE Factor will move you from the excitement of writing down your weight loss goal, to the true joy of seeing your accomplished goal in the mirror and on the scale. By following this simple plan for 90 days, you can lose weight, feel better, look better, and improve many areas of your life.

Losing weight has helped me to accomplish other goals that have enhanced my life – personally and professionally. Accomplishing your weight loss goal can have the same impact in your life. When you take control of those three important factors: your thoughts, your menu, and your body – you take control of your life. These three factors got you into the shape you are in now and they will be the same three factors that will get you back into shape, starting today.

I lost the weight, kept it off, and enhanced my life. I am confident that you can do it too, and perhaps, inspire others to do the same.  The SCALE Factor is my account of how I lost a life-changing amount of weight in a 90 day period. I wrote this book for one reason – to inspire you to achieve the life you desire.

Think GREAT,

Erik

Sign up to receive Think GREAT’s dynamic messages