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Here it is!
The LC's effort based results predictor. Let's just crack straight on with the nuts and bolts of it and how you can use it...
Draw yourself 3 scales and start them from 1 up to 7. We're going to label these with the 3 key variables that will contribute to you getting results. These are:
TRAINING
NUTRITION
SLEEP
Now then, there are 2 ways we can use this. Firstly, what sort of result you can expect with the amount of effort you are currently committing to your goal. Secondly, what sort of effort you would need to put in and where you'd need to focus that effort in order to achieve your desired outcome.
Let's look at the first and what result you can expect for the effort you are putting in right now, this is often a bit of a reality check but necessary if you're serious about achieving your goals this year.
So, lets assume we're doing this on a Sunday for the week ahead (if you're not planning then I seriously suggest you do as without a plan you cannot measure and if you cannot measure you will likely fail as you have no idea what's working and what isn't). On that training scale, mark how many days you plan to train, by train I mean something along the lines of the following:
10,000 steps
45 - 60 minute strength session
30 minute HIIT (THIS NEEDS TO BE HIGH INTENSITY!)
A Peloton session
A group exercise class (not yoga or Pilates)
Let's say you plan to train 4 out of 7 days...
Next up, nutrition. How many days do you plan to TRACK AND HIT your calorie target (if you don't have a calorie target, get in touch with us and we'll let you know what you should be aiming for)?
Let's say you plan to track 4 out of 7 days.
Lastly, sleep! We're going to look at a weekly average here. 1 being just 1 hour average across the week (finger crossed you aren't here!) up to 7 being 7 plus hours average in the week.
We'll go ahead and go for 6 hours average across the week.
Next step is to go ahead and add those 3 numbers up (no calculators allowed):
4(T)+4(N)+6(S) = 14
That's 14 points from a possible 21. Looking at the scale below we can see that this gives us a chance of a result come the end of the week but it could go either way, a pretty mediocre place to be if we WANT to achieve something!
Now then, let's reverse that process!
If you want to know exactly how hard you're going to have to work for your result then you need to work backwards. If you want to take a step towards your goal week after week then you need to consistently score between 16-21. Let's say you aim for 17. You now need to distribute those 17 points amongst your 3 variables. Start with the one you favour most. Here's an example:
TRAINING
I'll start with training as I know this coming week I've set myself a goal to train first thing in the morning every morning apart from Sunday. That's 6 points. This means that I must train 6 days of the 7 next week.
That leaves me with 11 points to distribute amongst sleep and my nutrition.
SLEEP
Now I know I've got a pretty stressful week of work coming up so cooking and tracking is going to be hard, I'll focus on getting to bed earlier and averaging 7 hours sleep per night instead, that'll also help bring my stress levels down and help me perform better at work and in my training sessions.
NUTRITION
So I'm left now with 4 points for my nutrition, meaning I only need to be on the ball with my nutrition 4 days out of the week.
Now I know, going into next week that anything less than that and I shouldn't expect a great amount of progress, so rather than getting to the end of the week and potentially feeling disappointed because the results haven't gone my way, I can be a lot more pragmatic as I can just look back on what was planned last Sunday and see where I slipped up. Likewise, I can also look back and see where I succeeded and crack on with that same approach next week.
You can of course adjust these numbers as you're going through the week as I know things change, life happens and occasionally something has to give but try to counter a change rather than throw it all out the window!
Anyway, that's The LC's effort based results predictor, give it a try for yourself and see what your score comes out as. Like I said earlier, it can be a bit of a reality check but often we need that, life has gotten all a bit too cotton wool like!
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