The 10 ways to a dream figure – what successful sticklers do differently
Dream Figure in 60 Days Or Less: Not only the training, especially the “perfect” diet, is often a hurdle. This is how you build healthy routines without losing momentum in between.
In contrast to training, healthy eating does not just take place a few times a week. But several times a day. And it affects all areas of life.
Some people fail at this challenge and eventually throw in the towel in frustration. “It’s not for me,” they say, blaming their personality, lack of discipline, desire for pleasure, or whatever.
The problem is usually on another level that they simply do not have on the screen:
You followed the wrong invisible scripts.
And fell into a psychological trap. This article will help you avoid these hurdles. If you strive for a balanced diet and healthy fitness routines that are good for you.
Dream Figure – 10 Invisible Scripts That Simplify Your Fitness Diet
1 – Avoid the “yeah, I know” trap.
One of the biggest mental traps people take with them when they change their diet is what I call the “yeah, I know” syndrome.
Here are a few examples:
- Imagine you are teaching someone how to cook. He overheats the stove, and the dish burns and becomes inedible. From this, he concludes that he is simply not a good cook. You suggest he should just reduce the heat a bit. What does he say? “Yes, yes, I know.”
- Or someone complains that they are too skinny. You encourage him to eat more and lift weights. His answer? “Yes, yes, I know.”
- Or the overweight woman who needs to lose weight. Her doctor recommends that she exercise more and eat less. Her reaction? “Yes, yes, I know.”
We’ve probably all heard “yeah, I know” so often that we don’t even notice it anymore.
But the fascinating thing is this: Even though they actually know that they should just turn down the heat, eat more and lift weights, or eat less and exercise, they may not know.
You’ve probably heard this advice many times, but the truth is:
Unless you DO it, you don’t really know.
You may not even know it until you DO it, do it, REPEAT, and TEACH it to someone else.
So why do so many people fall for the “yeah, I know” script?
Simply because it has advantages:
- You don’t need to think about it any further.
- Your brain stays in low-power mode.
- And your body too, because you don’t have to change your behavior.
However, there is also a side effect:
Everything remains as it is.
If you want your body to change, starting now, a red light should come on whenever you catch yourself saying, “yeah, I know.”
If there is something to improve, you may not know it.
At least not YET.
If you really know, do it. And those who do are already on the course – and no longer need to read this blog.
2 – Does your behavior match your goals? Dream figure in 60 days or less!
Here’s another pitfall that’s best avoided in the first place.
More and more people are setting goals. I like that. And often, they overlook something:
Their behavior does not match their goals.
It sounds trivial, but it’s nothing unusual at all.
Suppose someone wants to lose 50 kilograms. He finds a good gym, joins it, and works out twice weekly. However, he completely ignores his eating habits. His goal: massive, life-changing fat loss. His behavior: small, inconsistent lifestyle changes.
How can he be successful if his behavior does not match his goal?
Just so we understand each other correctly: big goals are wonderful. Lose 50 kilos, build 20 kilos of muscle, earn $120,000 a year or find a partner for life. For many people, these are great goals.
And it is not enough to just set and visualize the goals. We only get closer to them if we change our behavior and align it with our goals.
What does this mean for your fitness diet and your body?
Anyone who implements the principles of the MARK formula 90 percent will make progress.
Setting a goal and visualizing it is a good first step. And then it goes on.
Let’s make the 90 percent concrete:
- Balanced Diet: Those who eat four meals a day should follow the principles of healthy eating for 25 of their 28 weekly meals.
- Proper strength training and cardio training: Those who can fit in 4-5 training sessions per week can make excellent progress. 90 percent means no more than a few training sessions per month should be missed.
Conversely, this means: If you want to see progress in record time but only follow the Bikini Body Workout principles on 15 of 30 days a month, your behavior does not match your goals.
Get me right: I’m not saying you must go full throttle. What I mean is this:
Be honest with yourself while you keep at it.
It helps if you ask yourself this question regularly:
“Does my behavior match my goals?”
Yes? Then keep it up.
No? Then you adjust.
Either by adapting your behavior to your ambitious goals. This assumes that you are willing to give exercise and nutrition a correspondingly high priority in your life.
Or you can opt for moderate commitment and adjust your expectations accordingly. You can definitely keep your long-term goal. You should just take your time accordingly.
No approach is “better” than the other. Both are okay if you make sure your behavior fits your goals.
Anyone just getting on board probably has no idea what to expect. This is what the further articles here in the blog are for.
3 – Accept not only the peaks but also the valleys.
That might surprise you. But I recommend my clients slow down from time to time. Because it helps to stay on the ball in the long term.
Also, not all of us want to gain muscle or lose fat in record time. This also means that not all of us need to follow the MARK principles 90% of the time. It’s okay if you have more modest goals.
A persevere would never judge another person by their ambitions.
After all, your responsibility is solely how much you want to invest. I support every step, no matter how small, that represents an improvement for you.
And once you’ve decided how much time and energy you want to invest, it’s also your responsibility to approach it with realistic expectations.
Here’s a tip to make it easier for you to keep going:
Just as you periodize your training, you can periodize your engagement.
Periodization is a training principle where you vary your workouts over time to achieve different goals.
For example, you can pursue the goal of becoming stronger ( myofibrillar hypertrophy ) in an eight-week training cycle to primarily build muscle volume ( sarcoplasmic hypertrophy ) in the following eight weeks. You would take maybe two weeks to recover and train at a lower intensity.
What works for training is also a principle of success in fitness nutrition.
Of course, you could pursue a hardcore fat loss strategy for the next 52 weeks. But what speaks against periodizing your engagement?
For example, by starting with hardcore fat loss for just eight weeks. Then you plan a two-week weight loss plateau. Depending on how happy you are with the change in your body, you can decide whether to continue losing weight, maintain your shape, or build muscle.
Most people feel better with a systematic plan. Not only physically but also mentally.
This principle also has another advantage for you:
You can balance your diet commitment with other vital events in your life.
Suppose you traveled for a few weeks every summer. Then you could increase your commitment in the months before so that you can be on holiday with a clear conscience.
Have you ever hiked in the mountains? Our fitness trip has a lot in common with a mountain hike.
If you want to move forward, mountains and valleys alternate.
Perhaps you will climb the first height, the first intermediate goal. To reach the next peak, you have to cross a valley.
Progress also means going through troughs for a while.
The secret is that this is normal in life. Sometimes you have to give up some height in the meantime to make further progress. Those who do not accept this make the hike unnecessarily difficult.
Some people believe that there is no room for error. Again, this is a counterproductive invisible script.
All of my recommendations here on the blog have built-in fault tolerance. They give you air to breathe.
In the long run, it’s better to take your foot off the gas pedal and make slower progress than to put too much pressure on yourself and let the perfectionist hang out.
4 – Start creating your dream figure at your own pace.
I still remember the coaching with a client.
She already said in the first conversation: “Mark, I don’t want to turn my entire life upside down overnight. Let’s take things easy and change one thing at a time.”
I like the approach. Because you set the pace. And sometimes you’re just faster if you take it slow.
Another client was not eating any vegetables when we started working together. Now, of course, I could have told him: From now on, eat 10 portions of fruit and vegetables daily.
There are even people who can do it. Every person is different. That’s why I ask first:
How likely are you to do it on a scale of 1-10?
One stands for “never” and a 10 for “absolutely safe.”
If the answer is less than eight, the step is most likely too big. Then it’s time to readjust.
For my “Vegetables” client, a serving of veggies daily and a greens concentrate was the right first step. After all, one portion is better than none at all.
If you improve one little thing every week, you can change your entire diet within a few months.
You replace old, counterproductive habits with new, helpful ones. And it’s easy for you.
That’s the magic of small successes.
If you have a lot of time and commitment, you can, of course, proceed faster. And in my experience, this approach works the most sustainably for most people.
Anyone who is still overwhelmed by the topic of fitness nutrition today is definitely better off with small, slow changes.
Would you like an example? Here’s a way.
Example: How to make a balanced fitness diet a habit
- Week: You begin to listen to your appetite and feelings of fullness.
- Week: You eat as slowly as possible. You stop eating when you are satisfied. (Not until you’re full.)
- Week: You eat more and more fruit and vegetables.
- Week: You pay attention to a protein-rich diet.
- Week: You replace less good fats with better fats.
- Week: You start keeping a food diary.
- Week: …
This is how you proceed step by step to implement all naked-looking-good strategies for fitness nutrition in the medium term.
This makes it easy for you to reach your goal even if you initially felt overwhelmed.
5 – Start with the basics to reach your dream figure.
Many success principles from my articles, podcasts, and the newsletter are simple basics you can implement – regardless of your goal.
Here are a few examples:
- Mental training: You set goals and visualize them.
- Balanced diet: You eat 10 servings of fruit and vegetables daily.
- Proper strength training: You train with heavy weights.
- Cardio: You do (at least some) cardio and /or walk 10,000 steps daily.
Dream figure in less than 60 days! You should start with these basics.
When you are ready and have mastered the basics for a few weeks, you can customize your plan and align it with your goal:
- Your calorie balance: If you want to lower your body fat percentage, you need a deficit. If you’re going to build muscle, you need a slight surplus.
- Your activity level: If you move a lot and/or want to build muscle, you need more carbohydrates than someone who wants to lose fat and moves less.
- Your physique: The body type model helps you plan and implement an effective macronutrient distribution.
- Your feedback system: Perhaps the most important point. Once a week, you should take a look at your progress over the past seven days. This is how you can determine whether you are still on course – or whether you can make adjustments.
If you are serious about improving your physique, health, and performance, this article is 100% for you.
I mean that literally. The principles, plans, and resources in the program and the free digital toolbox provide both: the basics of fitness nutrition and training and how to align both to your individual goal.
6 – Measure your progress against relevant values.
Visible changes in your body and your health can take some time. If you put yourself under too much pressure and want to see quick success, you can easily become impatient.
Many people think they are not making any progress.
It’s easy to fool yourself.
If you don’t use a feedback system yet, you don’t have an objective picture of your progress. The result is blind spots that carry a whole host of mental pitfalls.
It is like this:
Unless you’re tracking relevant values, you have no idea if what you’re doing is working.
In this article, I go into how you do exactly that – and can determine whether you are still on course or can make adjustments.
Here are some variables you can track:
- Physique ( body weight, body fat percentage, lean weight )
- Body circumferences (thighs, hips, chest, upper arms, etc.)
- Training progress (exercises, weight, repetitions, etc.)
- Food diary (food, calories, protein, fat, carbohydrates )
- Blood values (cholesterol, blood sugar, blood pressure, micronutrients, etc.)
Of course, you decide how much or how little of it you track. My recommendation is the following:
You should have internalized the principle of the feedback system.
And track the values that are relevant to your goals.
This procedure will help you in three ways:
- You can see in which area you are making progress.
- You know whether you are on course and can continue as before – or not.
- You stay in control and control how your body changes.
The last point is perhaps the most important:
You stay at the helm.
If you find that the measurement is moving in the right direction, that’s good news. Congratulations!
And if the values move in the wrong direction? That’s good news too.
It may seem paradoxical initially, but it’s true: if the change is going in the wrong direction, you just got valuable feedback about what didn’t work.
Now you can readjust. And do it early BEFORE counterproductive behavior becomes a habit.
Even a “bad” result leads to something good.
This is the scientific method in action.
7 – Change is not always visible. Dream figure goal.
Suppose you have a clear goal. And follow a plan that is aligned with your goal. Then you can expect good progress in a reasonable amount of time.
Ideally, you can even see how you are getting closer to your goal from week to week.
However, these weekly advances do not continue indefinitely. Not even with Jennys or my clients in fitness coaching.
Our body doesn’t always work as a linear math equation.
It is normal when progress alternates with perceived stagnation.
You might lose a pound and a half in the first few weeks. And then? Standstill. Then it goes on. This is no reason for bad feelings.
You should expect there to plateau.
A fertilized chicken egg is an excellent example. If you watch it for some time after the hen lays it, you see… NOTHING.
Maybe you expect something to change – anything. But nothing happens.
One day, out of the blue, the egg starts moving. It wobbles, and a chick hatches.
Change happens all the time.
Under the surface.
If there’s one thing I’ve learned over the past two decades, it’s this:
Too often, we only observe the outer shell.
When we should really stop and realize what’s happening inside.
We feel frustrated when we don’t see progress. It doesn’t matter. Everything is fine.
We often make progress – which we do not (can) see yet.
How do you solve this issue? The first step helps if you are aware that you probably do not see the complete picture.
And then you zoom out.
You broaden your perspective.
Try to measure different variables. Many people ONLY pay attention to the number on the scale and overlook other areas where they are making progress.
IF you’re really doing everything you can and should be doing—that’s a fat “if”—and you’re not seeing any improvement, then you’re thinking about the chicken-egg story.
From the outside, you may not see any progress for some time. But:
If you really stick with it, the changes inside eventually add up.
And what you’ve been waiting for is here.
8 – Avoid the numbers trap.
If you’ve been at it for a while, you know I keep harping on about the importance of measuring your progress.
It may seem paradoxical at first when I say:
Numbers aren’t everything.
let me explain
If you ONLY focus on numbers, you easily fall into a mental trap.
Some people evaluate whether they are successful or not based on metrics ONLY:
- If the scale shows a little less, they are happy.
- But when the pointer moves up, the world ends.
It’s about so much more than just numbers!
If you’re like me, you don’t just want to look good naked. You want to feel healthier, live longer, jump out of bed with more energy, perform better, work more focused, and be a loving partner.
The most important things in life cannot always be expressed in numbers.
Many of my clients have transformed their bodies without significantly changing their body weight.
Some people don’t need to track values at all. As so often, it depends on the goal. For some, it is enough to simply eat healthily, train regularly, and feel great as a result.
Dream Figure – Sometimes the way is the goal.
Maybe it’s enough for you to look at yourself in the mirror from time to time and realize: You look good.
As you read this article, you may want to change your body and feel better about yourself.
Some people only link their feeling of happiness to the progress that they can MEASURE.
While I’m a passionate believer in the scientific method, I don’t think it’s a good idea to ONLY base your happiness on numbers that may be in the future.
The truth is: You can be happy and satisfied with yourself and your body now and today.
Pursuing a goal that inspires you, wanting change, AND loving your current body is not a contradiction.
But on the contrary!
If you eat a balanced diet and train properly, not all successes can be measured in numbers:
- Maybe you feel stronger.
- Maybe your favorite clothes will fit again.
- Maybe you like your reflection better.
- Maybe you’re in a better mood.
- Maybe you jump out of bed full of energy in the morning.
- Maybe you no longer suffer from headaches or dry skin…
Many things can change for the better as soon as you give your body the right nutrients again and challenge your muscles.
When you widen your field of vision and see the number on the scale for what it is – a small splash of color in a large painting – you are instantly happier. Promised.
9 – Do you trust the magic of small steps?
I get emails almost every day from people who have lost 3% body fat in 3 months or 7 pounds in 2 months asking me why they are not making any progress.
Something like this knocks my socks off every time.
If 3% in 3 months isn’t crystal clear progress, then what is? I wonder what they even expect?
Let’s use example math: A 30% body fat woman who loses 1% body fat per month will have 18% body fat a year later.
That’s a textbook athletic physique.
From Obese To Athletic In Just 12 Months!
The same applies if you want to build muscle: If you gain half a kilo of lean mass per month, that is 6 kilos of the finest muscles in just one year!
If you don’t think that’s much, ask the nice man at the meat counter to show you how big a 6-kilo piece of muscle meat is.
The more impatient we are for results, the slower progress feels.
Some people even feel like they are treading water by trying to achieve a dream figure. But in the long run, both of these examples represent fantastic results!
It is good to learn to classify your own progress correctly and practice patience – even if you have found the change too slow.
Celebrating your “small wins” makes things easy for yourself.
Most people are masters at identifying what went sub-par in a day. And overlook what they have mastered brilliantly.
In doing so, they deprive themselves of the beautiful feelings that the process brings.
Your daily wins may seem small and insignificant initially, but they add up.
- Focusing on what you have successfully implemented gives you happiness and joie de vivre.
- Your “daily wins” give you momentum. It’s easy to keep up.
You only need a notepad and a short moment to write down your daily wins.
This way, you not only make yourself aware of them.
You appreciate them for their gifts, small steps with a positive impact.
Since my article on the meditation certificate program on how to make 6 figures, a few followers have emailed me about how good the meditation teacher certification program is for them.
It motivates them to keep going. Also, the visible progress sometimes fails to materialize.
10 – Be persistent in achieving your dream figure.
Especially if you saw quick results at the beginning, you should consider one thing:
You’re unlikely to progress as quickly in the long run as you did when you started.
I know maybe it’s not what you want to hear. But the sooner you accept this fact, the easier it will be for you to stick with it in the long run.
If you’re trying to lose fat and you’ve lost 3% body fat in six weeks, the fat loss will slow down a bit over time.
No one can keep losing fat at a constant pace. Otherwise, 15% of body fat would soon become -5%.
The slimmer you become, the more stubbornly your body holds on to its remaining reserves. Then you can be a little more patient on the one hand and, on the other hand, set more levers in motion if you want to make further progress.
If you got along well without counting calories at first, you could now take a closer look. You should expect that.
First, you get as complete a picture of your situation as possible. If you find that progress has reached a standstill, you take countermeasures.
A progress plateau isn’t a bad thing. It’s just feedback.
Ultimately, the solution is always the same. If what you are doing no longer works (demonstrably), you can change something.
Nothing works anymore? This is how you break through every progress plateau.
You can break any plateau if you really want to. In the following articles, you will learn step by step how:
In addition, the right mindset is crucial when dealing with supposed setbacks. More on this in this article.
Dream Figure Conclusion
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If you’re interested in adequate fitness nutrition and long-term success, keep these 10 invisible scripts in mind.
It’s best to keep them in mind regularly. Especially if you want to succeed in situations where others fail.
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