The Scientifically Proven Way to Lose Weight Every Time

The Frustrations of Weight Loss

Weight loss is one of the most frustrating, confusing, and depressing journeys an individual can take. You try one thing, it works for a little bit, and then boom – you get stuck or even worse, regress.

You start looking for a new approach, but there is so much information out there (often conflicting) that it becomes confusing.

Without a clear answer, you are overcome by frustration and even depression, so you decide to say screw it and continue on with what you know.

You know…the habits that got you to where you are now.

Help is Here

I’m here to help.

First, I want you to know that you aren’t alone. In fact, you are in the majority. I’ve seen and heard this story many times before.

Second, I want you to know that people just like you have succeeded and you will too.  They weren’t superhuman, they were just everyday humans like you and me.

Third, amongst all the information and BS available is a simple, proven method that works EVERY time….

And I’m going to share it with you.

The Weight Loss Formula

1. Choose the right goal.

What if I told you that in 3 months from now you are at your target weight. How would you know without stepping on the scale? In other words, what are some other indicators?

I ask this question to every person that walks in our gym and the story goes something like this.

“I’d wake up well rested. Make my way to the shower and maybe even crack a smile as I catch a glimpse of my body that hasn’t looked like this since college. After my shower, I’d make my way over to the closet only to realize that I’m down a couple of sizes and those sizes are tight on all the right places vs. the wrong ones. I’d have energy throughout my day and am all around happier because I’m more confident in myself.”

I know what you are thinking – that sounds freaking awesome!

Now what if I added this detail?  That body is still looking good, those sizes have dropped, your energy is through the roof, and your confidence is right there with it BUT…..your weight is the same.

Would you be ok with that?

Every client’s answer has been the same – “Hell yeah I’d be ok with that!”

In other words – weight is NOT your goal.

You only think weight is your goal because you associate a particular weight with the positive results you want! You know – the hot bod, energy levels, and smaller clothes. To be clear, many times weight goes down while pursuing your actual goal, but it isn’t really your primary goal.

So what is the right goal? Well that will vary by individual but body composition (i.e. body fat percentage), confidence, and energy levels are a great place to start. We have changed this mindset in our members and it makes a HUUUGE difference.

Note that everyone is different, so some folks have goals to ski better, hike longer, or to smash a golf ball.  All very good goals. The point is it’s up to you!

Here’s the good news – almost regardless of your goal, you will get there the same way.

2. Clean up your nutrition.

Regardless if your goal is to shred body fat or smash a golf ball, 80% of your success will come from your nutrition.

I understand there are a million “diet” plans out there, so let me give you a simple plan that works every time. Ready?

Eat whole foods and avoid processed foods.  That’s it.

If you can hunt and gather it, go for it.  If it has to go to a factory don’t.  If you can’t pronounce half the things in the ingredients, stay away.

DO EAT: Meat (ideally lean), fish, vegetables, nuts, seeds, fruit, and a little starch

AVOID: Sugar (this is the devil), bread, pasta, wheats, grains, and legumes

Dairy is an iffy one, so avoid it if possible. If your life can’t continue without it, then at least limit it to 1 serving a day.

This will be the toughest part of your journey and will take creation of new habits.  If you need help, I’m here for you. It takes 14 days to create new habits, so get moving!

3. Workout at least 3 times a week with INTENSITY.


The LENGTH of your workout is not nearly as important as the INTENSITY of your workout.

Yes, I realize that in life the more work you put in (e.g. study, time at the office, etc.) the more you get out, but it doesn’t work that way inside of workouts.

60 minutes of moving is WORSE than 10 minutes of moving with intensity!

Yup, that even includes that bootcamp class that is always 60 minutes of constant moving. Every. Single. Day.

If you can talk to your buddy, read a magazine, or feel like you could do another rep immediately after your workout, that was not intensity.

Want a taste of intensity? Set your clock for 5 minutes. Do as many burpees as you can in that time frame.

4. Strength train at least 3 times a week – yes that includes you ladies.

Yes you need it if you are trying to tone, lose weight, improve body composition, etc.

I’ll give it to you straight. As I write this article, we have a yoga teacher, cycling instructor, Orange Theory instructor, and bootcamp instructor in our gym strength training.

That isn’t an attempt to put down any of those training disciplines, but simply a way to emphasize that smart fitness professionals across disciplines recognize the importance of adding strength training to a program.


People who strength train actually lean out faster than those that don’t.

I hear people say all the time, “I just want to lean out, so I don’t want to lift weights.”

It’s not one or the other, kids! Lean muscle raises metabolism, which burns fat at a higher rate.  Scientific fact.


NO LADIES, you won’t get bulky….unless you really really want to, train multiple times a day, and eat a specialized diet geared towards building mass.

Look ladies – even if you are specifically TRYING to gain weight, training like it, and eating like it, you will only put on between 0.5 – 1lb of muscle /month.  Doing the math, that means the female athlete trying to bulk up will only put on 6 to 12 pounds of muscle mass in an entire year.

So yeah, you’ll be fine. Here’s more convincing if you need.

I understand there are folks that don’t like to strength train. Many times that comes from a place of misunderstanding (see above) or lack of comfort.

I get it. If you don’t know what you are doing it’s intimidating and dangerous. That’s not an excuse to avoid it – that’s a reason to seek a professional the same way you seek a mechanic for your car when it needs help

No you don’t need to be able to life 500 lbs, but you do need a base level of strength to do what life requires (especially in emergencies) for the rest of your life.

You don’t want to be in a wheelchair later in life do you?

And by the way, while bodyweight exercises or 3lbs weights are a good place to start – you can’t stay there forever because it simply won’t produce results over time. You must progress to progress!

4. Vary your workouts.

Routine is the enemy when it comes to workouts.

If you are always doing the same workout, training in the same time domain, using the same equipment, and lifting the same weights, you will plateau.

I poked fun at the classic 60 minute bootcamp earlier because it’s impossible to have high intensity when moving for 60 minutes straight. The other reason I dislike it is because it lacks variety.

Yes, 60 minutes of nonstop moving is good to sprinkle in, but you need 5 minute super intense workouts, 12 minute intense workouts, and 30 minute moderate ones too.

You need light weights some days and heavy ones other.

You need pushing movements one day, pulling another, and everything on another.

You get the point – the more variance, the more foreign to your body, the more it works. Period.

6. Find something you like!

Negative things get us moving (e.g. I don’t like my weight) but positive things build habits.

If you don’t like something, you won’t continue to do it.

In other words, find something you like. Try stuff out!

I always tell people, the biggest way we try to change lives in our gym is to turn HAVING to go to the gym into WANTING to go to the gym.

How to Execute the Formula

So I told you WHAT to do. The question is HOW to do it?

My biggest piece of advice is to ask for help.

I am not an expert on cars, so I take my car to a professional (i.e. mechanic).

If you were an expert in fitness you wouldn’t be reading this article, so I’d suggest taking your body (the most important thing you have) to a professional.

I’ll offer up our free goal setting meeting to you. It’s easy – just email us at info@reebokcrossfitbarecove and we got ya!

If that’s not your style, then follow these steps.

  1. Go shopping today and buy nothing but whole foods. Only eat those.
  2. Look into different programs and make sure they incorporate intensity, strength, and variety. Warning, many programs market that they include these things, but that isn’t always true. So…….
  3. Try things out! In addition to verifying the program, you need to make sure you like it.

How to Get Help

As I mentioned in the beginning, I’m here to help. If I can help in anyway, please reach out to me via


Mike LeJeune
Co-Owner/Head Coach
Reebok CrossFit Bare Cove


FREE No Sweat Intro

Recent Posts