My Free Sample Of Stay Leaner, Longer

Contents
Before we start (a quick thanks...)
4
A Personal Letter From JC Deen
5
Are You Suffering From “T.M.I.”?
6
PART ONE:
MEET THE SIX PERILS
10
What You Must Know About The Six Perils
11
THE FIRST PERIL
12
Unrealistic Expectations (And Their Unavoidable Derailments)
13
Opening The Kimono: The (Sometimes) Truth About An Admirable Physique
14
Hollywood ‘Hacks’ For More Muscle and Fiercer Figures
15
Beating The First Peril: Finally, A Realistic Timeline To Follow
17
So What Is Realistic Progress For Someone Who Wants To Lose Body Fat And Keep It Off?
18
“Is This A Reasonable Expectation For How Long Fat Loss Really Takes?”
20
THE SECOND PERIL
23
“What’s The Cheat Code?” And Searching For Shortcuts
24
Where’s The Cheat Sheet?
25
THE THIRD PERIL
28
Information Overload And Inward Aggression
29
Overwhelm On Autopilot: What Really Happens When We Find That One Thing We Want
To Change
30
Life Is Good In The Fat Loss Department... And Then Something Bad Happens.
31
Where’d all those early results go?
32
THE FOURTH PERIL
34
Shiny Object Syndrome
35
THE FIFTH PERIL
38
The Negative Feedback Loop
39
What You See Is What You Get
39
THE SIXTH PERIL
43
“Nothing Works For Me”
44
Winning The Battle Of The Brain
44
Stay Leaner, Longer | By JC Deen
2
PART TWO:
THE KEY TO BEATING THE SIX PERILS
47
The Core Concept: You Are Your Habits
48
What You Need To Know About Habits
49
Habits: Your Cruise Control For Better Daily Living
51
Habits: Controlling Our Lives
53
How To Develop Your Habits: A Framework For Success
54
Face The Facts: You’re Already Practicing A Habit In Some Form
56
What Does Any Of This Matter?
58
Understanding Your Brain With An Aesthetic Pursuit In Mind
58
To Tame The Emotional Brain
61
How To Handle The Plague Of ‘What-Ifs’
62
The Top 3 Mistakes You’re Probably Making Which Keep You From Looking The Way You
Want To
68
What To Do Next…
71
Final Words: Let’s Create A Habit That Sticks
75
About JC Deen
77
Stay Leaner, Longer | By JC Deen
3
Before we start (a quick thanks...)
Professionally, I’m indebted to many
coaches I call my friends. The idea for
this book was born out of a conversation
I had with Steven Ledbetter in early 2014
and it wasn’t about the best techniques,
coaching cues, or latest exercise science.
It was about human behavior and
psychology. It was about the patterns
and habits we create for ourselves, and
how they help or hinder us. We spoke
a lot on getting people motivated, and
the shortcomings of our efforts over the
years.
We’d both come to the conclusion (in his
academic studies and both our personal
experience with clients) that getting
people to be aware of their habits, and
learn how to change them was the secret
sauce to creating lasting, positive change.
Shortly thereafter I went to work with a fat
loss accountability group I’d assembled,
and began testing out some methods and
ideas I wasn’t completely sure of at that
point in time.
And I learned a lot — most of which I’ve put together in this book. If
you’re a coach reading this, I encourage you to check out Steven’s work
here:
— Habitry: http://signup.habitry.com/
— Website: http://coachstevo.com/
Thanks to everyone who’s inspired me and helped me along the way:
Roman, RogLaw, Rob, Bryan, Andy, DDN, Jen, Alan, Ben, Dick, Jahed,
Jarlo, FJ, Kate, Emily, Jordan, Joy, Josiah, Jamie, Dan, Julian, Kenton,
Stay Leaner, Longer | By JC Deen
4
Karsan Daly, Leigh, Mark Y., Mark F., Nia, Roddy, Sirena, Sohee, Tony,
Myke, Leo, Mom, Aunt Karen + many, many more...
A Personal Letter From JC Deen
When I started writing this particular piece of work for you, my mission
was simple: to pull back the curtains, and reveal the six most common
mindset mistakes (aka The Six Perils) that stop fat loss, and how to
overcome them.
The content here is based on more than just my work with clients. While
it took me years to identify and codify each mindset mistake, I also
experienced them all first hand, myself.
It all started when I first discovered fitness as a hobby. (As in, something
more than just high school athletics.)
It was back in my ‘fat boy’ days.
Still carrying all the mental baggage from being a fat kid growing up, I
was never as lean as I wanted to be...
Even after countless hours of mind-numbing cardio, being endlessly
sore, tired, and hungry, the results were never what I’d hoped for.
Then, one day, I was in my local Wal-Mart’s magazine aisle. Flipping
through the magazines with Jay Cutler and Ronnie Coleman gracing the
covers, the voices in my head played like a broken record:
“I want this. I need to look like this”
(You probably know this feeling, too.)
Up until this point, strength training had only served as a means to
an end. The only reason I trained was for on-field performance. My
appearance was something I didn’t pay attention to.
But those days were immediately behind me as I held the magazines.
Suddenly it was all about the aesthetics. The veins, the obliques, the
peaked bicep muscles, and the barrel chests on those magazine covers
made me burn with envy.
Stay Leaner, Longer | By JC Deen
5
And as I flipped through the magazine, it was hard not to feel the fat
brushing against my belt buckle. I felt more self-conscious than ever.
“Why can’t I just lose those last few, stubborn pounds, and get a body
like those guys?”
While I didn’t realize it at the time, what happened next would put me
on the path to answering that question.
I caught myaself thinking:
“If I Can Figure Out What Tricks They’re Using, Then I Can Get That
Kind Of Body, Too”
Transforming my body became my obsession. I bought magazines,
bodybuilding literature, as well as any book on fat loss I could afford.
(This was in 2005 and I was just discovering the Internet. Real books and
magazines were still cool.)
This began my journey into the realm of Internet forums and message
boards, a hoard of freely given information about bodybuilding, strength
training, and the science behind it all. I spent many nights in my room
reading these forums on my PC, bookmarking everything.
I’d begun the quest to lose those last few pounds, and fallen down the
rabbit hole.
Are You Suffering From “T.M.I.”?
T.M.I. is a serious disease of the mind.
Before I tell you what it stands for, see if this sounds familiar to you.
Once you get all your bookmarks, articles and resources organized… you
read and read and read. Then you read some more.
If that sounds like you, then you’re suffering from Too Much Information.
I know this, because I suffered from it too.
I even kept a Word document with all the notes I’d taken about:
„ The latest fat loss nutrition, to create the “perfect” meals.
„ Precise muscle gain protocols, so I could optimize my workouts.
Stay Leaner, Longer | By JC Deen
6
„ The bleeding edge of exercise science, so I’d never be stuck doing
something that wasn’t the most optimal approach ever.
Every single idea was jotted down... but I still wasn’t seeing results. It
was so frustrating. Why wouldn’t my fat disappear?
It wasn’t until I looked back over the last month and realized that EVERY
SINGLE DAY, my obsession had led me to try something new.
NOTHING CHANGES
UNTIL YOU CHANGE YOUR
THOUGHTS
And of course, as you jump from idea to idea, you simply will not see
results.
This is when it clicked. Acquiring a ton of knowledge isn’t what
transforms your body and gets rid of the fat you can’t seem to lose.
(Even if you’re reading articles from T-Nation, Bodybuilding.com and all
the popular fitness forums like I was.)
This was the underlying realization that changed everything, and acted
as a trigger to finally change my body for the better.
Stay Leaner, Longer | By JC Deen
7
Within three months, my body was entirely different. I’d lost the fat. I
had bulging triceps and biceps. My abdominals were completely visible.
Now, fast forward almost a decade. I’ve made fat loss and body
composition not only my main area of applied study, but also my career.
And over the past ten years, I’ve discovered this:
Nothing Changes Until You Change Your Thoughts.
Sound cliché? Maybe so, but it’s true.
If you want to experience a positive body transformation, you must first
change one thing: the way you think.
Without addressing your thoughts, nothing else will change. You’ll keep
jumping from plan to plan, not seeing results.
YOU ARE NOT BROKEN
And ultimately, your physique’s transformation will stay on the same
trajectory, reaching the same unsatisfying endgame — a body you still
aren’t happy with.
Stay Leaner, Longer | By JC Deen
8
Over the course of studying, and working with clients in both group
and one-on-one settings, I’ve discovered that those who struggle to see
results the most suffer from what I call The Six Perils.
These are destructive mindset mistakes that are single-handedly
responsible for those annoying extra few (or many) pounds you try to
ignore.
(You know, by doing things like standing up straighter and sucking in
your stomach. Nothing to be ashamed of. We’ve all done it.)
As you read through this book, you’ll discover The Six Perils. Together,
we’ll dissect them individually.
Each dissection will give you the solution for getting your training and
diet on a consistent path to the results you want.
But before we begin, there is one thing I want you to know.
You Are NOT Broken
EVERYTHING you’re struggling with is fixable.
If you find yourself nodding in agreement as I unveil each Peril, please
know this — by recognizing it, you’ve taken the first step to overcoming it.
Stay Leaner, Longer | By JC Deen
9
IMG
PART ONE:
MEET THE SIX PERILS
Part Two: The Key To Beating The Six Perils
About JC Deen
Since 2010, JC Deen has been working privately with clients, helping
them break through physique plateaus to build a reflection they’re proud
of — all without resorting to neurotic, stress-inducing and restrictive
approaches.
In August 2012, JC released LGN365. A 16 week body recomposition
program, LGN365 has equipped hundreds of people on 6 continents with
the knowledge they needed to improve their physique on their terms.
And in 2013, JC began to explore the deep impact of psychology and
behavioral conditioning on weight gain, weight loss and rebound dieting.
He then took this knowledge, and tested it with a cohort of individuals.
In 16 weeks, people saw themselves lose up to 18 pounds — and they have
continued to improve their physiques through positive habit changes.
You can learn more about JC and his work at jcdfitness.com.
Stay Leaner, Longer | By JC Deen
77