Today we are going to talk about Fat Los and Motivation. And I’ll illustrate it with a simple story that I stole from Team Elitefts Alumni member and good friend Alwyn Cosgrove.

AC is one of the smartest people I know, talks like Shrek when he has a few beers in him, and knows more about training , coaching and business than most professors.

With that said, in my small amount of experience (35 years) the biggest obstacle to clients losing fat and getting results is not the program, not the meal plan or nutrition advice, it’s the level of commitment they have to changing how they eat.  

I see this all the time. People will come in and train their asses off but the will not change how they eat.

Sure, they do it for a few weeks, maybe. But then they go back to their old ways.

They (you) want Fat Loss and Motivation, but I don’t believe that you can motivate someone.

Maybe when they (you) are in the gym. But, when they leave, it’s on them (you).

So, if you are looking for some Fat Loss and Motivation, please pay attention to this brilliant explanation called the Paper Towel Theory that I lifted from AC’s Insta account the other day.

I wish I came up with this.

Fat Loss and Motivation: The 𝗣𝗔𝗣𝗘𝗥 𝗧𝗢𝗪𝗘𝗟 𝗧𝗛𝗘𝗢𝗥𝗬

“You buy 2 rolls of paper towels, each with 112 paper towels on it. You put one aside and keep it for future reference (your “before” picture). The other represents you (I’ll call your paper towel “Ed”).

The core represents lean Ed. The towels represent the fat that's covering lean Ed.

Now, let’s say that Ed wants to lose 28lbs of fat, so (112/28) each sheet represents a 1/4lb of fat.

And let's assume that Ed loses his fat equally each day of the program. Each day during the 1st week, you tear a sheet off Ed, representing the fat he's lost that day. Next, you put Ed next to the full roll (“Big Ed”) for comparison

No difference! Even after a week!

"This doesn't work for me! This program sucks!".

But you continue following your program.

At the end of weeks 2 and 3, you continue to compare Ed to Big Ed, and still notice very little difference. But Ed is determined! He continues working hard!

Months go by, the sheets peeling off every day, before Ed gets up the courage to stand next to Big Ed again.

Now there’s a big difference! By the end of the 112 day program Ed is down to his goal, or somewhere near it. Big Ed is still - well, big.

The lesson is that bodyfat, like paper towels, comes off in sheets. In the beginning that fat is spread over a MUCH larger area – just like that outside towel sheet.

The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.

While the outside sheet may only cover one layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same – your perception is just different! And you’ll never see the inside, if you aren’t patient while the outside is coming off!

You don’t see the small changes. But they add up.

Focus on the process and stay the course.”

That is simply one of the best analogies I have read to make it clear that the process works, you just have to do it.

Losing fat is not complicated.

It’s simple.

It’s not easy.

You have to make changes to your behavior. And after 35 years, you’d think I would have come up with a guaranteed way to motivate people to do it.

As I said, I do not believe that you can motivate someone when you are not with them, so…..

Pass on this Fat Loss and Motivation article on to a coach, trainer, friend or family member that you think it will help.

Be sure and give AC the credit.

Live, Learn, Pass on.

Did you miss last week’s log?

Read it here.

C.J. Murphy,; Old Man Conjugate, New Upper Back Exercise; scap rows, lats, teres, ;



Vincere vel mori

C.J. Murphy

February 8, 2024

Total Performance Sports