We had the pleasure of talking with Tim Rudd, owner of Fit2theCore outside of San Francisco, CA. Tim has been training for over 14 years and has a vast amount of knowledge on fat loss, strength and conditioning, and mindset. We’re talking about adherence, how to do what you need to do when you don’t want to do it and strategies for making progress. Here it is!
Adam Rees: What are some ways that you found to help people adhere to and reach their goals?
Tim Rudd: One of the biggest mistakes I think people make is that they rely too much on motivation. You aren’t going to be motivated all the time and that’s normal. It happens all the time. I think to overcome the motivation problem is accountability. You need to share your goals with someone who will hold you accountable. Whether it’s your coach or a friend. They are going to keep you accountable and consistent when you aren’t feeling motivated. Accountability is better than the perfect diet or program.
AR: Yeah, i’m super glad to hear you say that. Motivation is bogus, it’s bullshit. Its an excuse to escape what you actually want to have.
TR: Exactly, I think that if you rely solely on motivation then it’s an excuse to not do something when you aren’t feeling motivated. We want to understand our client's goals and why they are important to them. We also want to know if they are going to commit to more or commit to less or both
AR: Yeah, and not to judge either of those. For example, we look at a baby step as this really small, almost insignificant thing but to that baby it is the biggest step they have every taken. It’s about starting.
TR: It’s committing to less to build the habit. Someone people say, “I’m going to cut sugar out of my diet completely!” That’s not going to work. So instead of the all at once approach we say, “To start, eat exactly what you are eating right now but only until you're 80% full.” It’s an easy and manageable thing to do. It adds up quickly. We’re trying to set them up for long term success. Weight loss, fat loss, strength, whatever it is - it’s not a race. It’s a lifestyle. There isn’t a finish line. Once you reach your goal there should be another one you’re going after. You don’t lose thirty pounds and then everything’s perfect.
AR: And that’s what we’re here for. A coach is someone who gets you to do something you don’t want to do when you don’t want to do it. We’re here to inspire. Just because your fat doesn’t mean you’ll always be fat or if that you’re weak that you’ll always be weak.
TR: And that’s how people feel in the beginning. They are looking at it as, “I have so far to go. I need to overhaul my whole life right now. I need to do more. It’s so much” Well, yeah it is so far and it is so much. It’s too many habits to change overnight. They aren’t looking at is a one step at a time approach
AR: More doesn’t equal better. Better equals better. One of our agreements at the gym is to constantly improve. If you’re great, you can get better. If you’re good you can be great. It doesn’t matter where you are at currently. You can always improve.
TR: It’s a lifestyle. We want you to improve everyday. We are building habits and in time those results that you want will come.
AR: What kind of strategies do you use with your clients to build those habits and make it a lifestyle?
TR: We really ask people to commit. How often are you going to work out? When are you going to workout? Whether it’s less or more. For example, you commit to improving your nutrition by eating one salad a day and after two weeks it’s not going to be so hard to add another one. But you don’t start with eating three salads a day. That’s setting up for failure. Or if you're protein deficient, maybe you add more protein at breakfast. We use small things that we can track and manage. We set up a plan to succeed.
AR: Yeah, if you don’t have a plan then you’re planning to fail. Any plan is better than no plan. And even if you don’t completely follow the plan - you are better off than you were without any plan at all. What are some complications that people struggle with their plan?
TR: Stress. I think nowadays people are go go go all day and then after they finish dinner they can finally relax. It’s really easy to turn to a bottle of beer, or that sugary treat. We think of it as a wave. The wave starts out big but you know eventually that will crash and will be gone. So if you can ride that wave, that craving - it’ll pass. Sometimes you’re going to crash and fail but other times you won’t.
AR: We say if the craving is still there after 30 minutes then eat it. But it’s usually not. It’s just a moment of weakness. What’s your position on hunger?
TR: Hunger is fine. It’s a timeline for us. After you eat you should feel about 80% full. After 1-2 hours you should feel like you could eat something. And around that 3-4 hour mark, you should feel that grumbling like you should eat. You shouldn’t always be full or eat til you’re full. We teach people to eat slowly. You can’t eat to 80% if you eat fast. So, we teach people how to eat first and then what to eat. It’s starting small, building those habits and building on top of them.
AR: That’s great. Do you have any other words of wisdom for us?
TR: Just back to what we were talking about earlier. When it comes to consistency and reaching your goals, you need to be help accountable. Whether it’s committing to less or to more or both. Build up on those small sucesss and they will add up quick. It isn’t a race. It’s a lifestyle. You want to be sure that you are building habits that you can do for the rest of your life.